I was put in charge of the “hill” day for the latest installment of Swift. A mostly proper disclaimer was given since we had an FNG in the mix. Bunker, Tuck and Hairball were off holding hands at the bullring so we took off at 5:15 with instructions to meet at the Wells Fargo parking deck on N. Community House. Take the shorter version or the longer, scenic version.
Once everyone arrived we did some Brat style warm up things. Paper Jam did not participate in all of the hi-jinks. After some thorough warming up instructions were given that we would be running the deck. You were to run a climbing pace to the top, recover on the ramps down and run the flats at 5k pace all the way to the bottom. You were to leave the deck in time to get back by 6:15.
Moleskin: Pretty simple concept of running hard, recover, run hard for 100 meters and then do it all over again. The question was asked “what is climbing pace?” To be honest Woodson I am not sure. It is finding that point where your breathing is labored but you can keep going at that pace. It is meant to be hard and for those of us lucky enough to do the BRR it is required.
Everyone out there got in two rounds and some high achievers got in three rounds. The times going up were slightly faster than coming down which is a good sign that you were pushing hard on the up and doing good interval of recovering and sprinting on the down.
Thanks for Fire Hazard bringing out FNG Adios. I hope you keeping coming out to see us. It is always a great time, afterwards.
13 men gathered in the parking lot of the AO known as The Maul. A quick disclaimer was given and in particular, there was a warning that listening was going to be a strong requirement for today’s workout.
Marlin decided to join us at 5:31 for warm up. We did Imperial Walker then we did a plank for one minute and then merkins at a different tempo.
We moseyed across the street down the murderhorn to the rock pile.
This is where our listening ears were key. Some did well and others did not.
The Thangy Thang: Pretty simple with six exercises at five stations. At the rock pile do curls x 20. Run up to the pull-up bars to do ten real up and down pull-ups. Twenty dips at the picnic tables. Run back down to the rock pile and do twenty overhead presses. Run back to the base of the Murderhorn. Stop at the first light on the left and do twenty hand release merkins. Run to the next light and do ten diamond merkins. That is one circuit. The goal was to hit five times through.
6:08 so we moseyed to the top of the Murderhorn for elbow plank for one minute then back across to the parking lot for the last three minutes. Slow cadence toe tap crunches followed by protractor with alternating legs. Done!
Moleskin: So working memory is usually remembering four things at one time. I gave you six. Some of you did well with this task and others needed a little help.
Counting on the merkins during warm-up was weak. It basically turned out to be one person rotating each time counting.
Paperjam was full of in-depth analysis. First, he started out playing mind games during the warm-up. Then he kept telling Tool Bag that if he doesn’t believe then it cannot happen. He and Cul De Sac were talking shop the whole time. Something about analysis, spreadsheets and blah blah blah.
Tool Bag did not bring the shovel flag. Blamed No Show. Extreme Ownership buddy.
Marlin and Frehley’s Comet were fast out of the gate on the circuits. Respects were in the lead. Some faded fast.
Fire Hazard crushed it. Everyone else was a distant second.
Frehley’s had an astute observation that the pavement had not cooled from the night before. Nowhere to hide.
Patton Pending and Kirby tried to push a boulder at the base of the hill. Loogie was supervising. It didn’t work.
That is all.
F3 Dads Saturday at 9:00
Pokey starting July 11th 5:45. It is a yoga style workout.
Keep Mic Check’s son Bolt in your prayers.
I missed by last Q at Fast Twitch last month because I was driving around the front of the school looking for the group and by the time I got to the launch point they had left. Ironically the launch point is moving to where I originally went at least until the construction is done for the summer.
We had an FNG, Astro’s son, so a proper disclaimer was given. Instructions were given and there was immediate revolt. Fresh off the one mile from last week the instructions were to run intervals at your 5K pace which should be about 45 to 50 seconds slower than your one mile pace. There were grumbling/whining right away. Way to make a great impression on our young FNG Pop Tart.
The intention was to run two segments from Providence Rd and Raintree corner to the corner of the Berkeley neighborhood and Providence Rd. The first segment stopped at the main entrance of Charlotte Latin and the second interval was the Berkeley neighborhood. After that it went off the rails a little. I told the pax to run into the Berkeley neighborhood until it dead ends. I thought that you could then take a left to get back out to Ballantyne Commons. Pro with his great App State wit informed me that the road that would lead out to Ballantyne Commons was two stop signs back. Oops.
So we moseyed back to whatever that road was and then ran our fourth interval to Ballantyne Commons. By this time the young FNG, who later would be named Rosie, decided to stop hanging out with his dad and come up to the front. Come to find out that he was fresh off a 4:27 mile from this past weekend and he is going to App State to run track and cross country. For the rest of the workout he just toyed with us. Barely heard him breathing.
We headed right out on Ballantyne Commons towards Four mile creek Rd. This was our fifth interval. Had some lap track to contend with but felt it was negotiated well by the Pax. Cross Ballantyne Commons and over to Four Mile Creek. Sixth interval to the first blinking stop light. Pro continues with his jabs “do you know the way” comments. At the end of this interval Pop Tart starts challenging the rational of the work out and trying to debunk the logic of if you can run one mile under six then you should be able to run a 5K on average 45 to 50 seconds slower. It may take some more convincing. There were other rumblings but I’m trained at ignoring foolish thoughts.
Seventh interval was to the next blinking stop light. Eighth was to the top of Raintree Ln. Avoid the fresh puke. No it was not one of us. Purell thought it was heavy on the carbs by the look of it. Interesting he knows so much about texture since he is in banking.
Last was doing as many laps as you can around the parking area until time is up.
Moleskin: Glad I got to lead today. Sorry about last time. Weather was pretty perfect for June. Low humidity and not crazy warm.
Intervals are hard but necessary if you are going to see the gains in your running. Everyone seemed to be pushing. For those of you doing the BRR it is three months away. For those that are not find a race and go train for it. Train for something and make it uncomfortable. F3 is the perfect place to do this because positive peer pressure can push your limits.
We are all in trouble if Rosie starts turning up to these things. Everything is for second place at that point.
Uncle Rico is fast. Someone needs to get him on a BRR team.
Looks like everyone got a minimum of six miles today with the highs being 7.8.
That is all!
As I began my disclaimer Hula Girl announced that he had an FNG. It was 6:00 so a disclaimer was given and instructions to Hula Girl to meet at the parking deck at the Village. Muggy morning but welcome to summer in the Carolinas.
The warm up. IW x 10; Slow merkin with Q calling when to go down and when to go up. Repeato for the squat total of ten for each. Saunter over the deck. Instructions were given that we were doing sevens. Six merkins with the feet on the wall, run to the other end of the deck and do one CDD. Flip flop until you get all of them in. Line up according to your finish on the wall doing wall sits with some arm flutters.
Next thing: Partner up. The first place finisher from the sevens partners up with the last place and so on until everyone has a friend. Brew, Spidey and Frehleys were a trio. The instructions were stolen from Thin Mints Q yesterday. I liked it so much I wanted to do it again. Partner one runs the stairs to the top and then starts on the way down. Partner two runs the ramps. When they meet they do ten hand release hand slap merkins. Go back the way you came and do another ten hand release hand slap merkins. Flap jack and who just ran the stairs now runs the ramps. Do the same thing with the merkins in the middle.
Next we alternated one leg hops up the stairs to the top alternating between right leg, both legs and then left leg. Once at the top everyone grab a white column that is about three or four feet high. Twenty get ups and you had to stand all the way up. Did some mary while waiting on the finish.
Mosey down the ramps out towards the fountain that is no longer a fountain but a flower garden. We did a starfish rotating between merkin and Abs. Twenty dips to start in the middle. At each corner we did diamond, wide, regular and CDD x 10. Next we did ten step ups followed by twenty dollies, flutters, American Hammer and plank jack. Lastly we did ten squats after stepping up on the bench followed by the same merkins but x 15. We did elbow plank in between sets.
Mosey down towards Ballantyne Commons. Instructions were speed bump suicides. We did five merkins at each speed bump. There were three total. On the suicides everyone starts at the same time. When the first person reaches the speed bump everyone else stops where they are. The idea is that everyone gets back to the start at the same time. We came close.
Final push. Instructions were we had five minutes to make it back to the AO. Everyone pushed hard enough that we had a minute and a half of elbow plank in honor of Haggis. Done!
Moleskin: It has been crazy humid with the dew point and the tropical system hanging out with us the past four days. Everyone had a good sweet going early. I said yesterday it would be a fun idea to weigh in at the beginning and the end of the workout on these type of days to see how much water we lost.
There was a good bit of grunting but no real mumbling about all that we did. We covered just over 3.2 miles so just tell your family you ran the Run Ballantyne Run. Everyone gave great effort. Morning after was always up at the front. Frehleys was strong on the starfish. FNG said he was going to kill Hula Girl about forty minutes in. I am a mandated reporter so someone will be following up with you guys for a welfare check.
We did not have our first “That’s what she said” until thirty seven minutes in. One guess who that was.
I do not lead boot camps all that often but the change is nice. I appreciate Wild Turkey letting me Q. Nard Dog was a no show even though I saw him later at the Let Me Run 5k. If I am there cheering he could have made the workout. I figured he was just watching the wedding since he is part British now.
All of it was fun and hard. That is why we start F3 and end up staying because of the relationships and fun.
Announcements: F3 Dads starts June 9th and every Saturday at 9:00 in June. Wild Turkey is on Q first. Nothing but all stars coming at you this summer.
F3 Dads camping in the mountains July 20-22. HC by the end of the month to guarantee a space.
Sandbox fund raiser June 8th Lawson pool. $40 gets the family in for food, swimming and beer.
F3 Knights night June 9th.
Keep Transporter’s wife in your prayers this week.
14 bushy eyed me rolled out of their car in time to hear the disclaimer. Pop Tart still thinking the AO was the vine decided to join us a little later. Frehley’s said he had the best dump of his life. There was some mumbling after it was announced we would be running a lot. It’s the Brave boys what did you expect with me on Q.
No warm up. Do that on your own time.
Mosey across the street next to the Met Life building. Instructions given to stop at every third light post on the left and do five diamond merkins. We did this all the way to the corner of Endhaven and N. Community House. Catch the six once your done.
Next head down Endhaven to Prince Edward Ln which is the White Oak neighborhood aka the big hill at the end of the Charlotte 10 miler. We stopped and did ten wide arm merkins at each side road. Watch out for the speed bumps and poles because it is dark down there. Circle back for the six if you can see them.
Mosey down the White Oak neighborhood to the bottom of the hill. Watch out for the guying driving forty on the wrong side of the street. Not sure but could have been Mr. Bean. Run to the top of the hill to Endhaven stopping and downing ten regular merkins at each light post. Go back and catch the six until you make it all the way up. Plank at the top.
Run back down Endhaven to Orchard Hill Ln. Do five diamond, five wide arm and five regular at the entrance. Catch the six. Run down the neighborhood stopping at each light post doing five jump squats. Collect the six and do ten toe tap crunches stopping at each lamp post on the way back to Endhaven.
Run to the next neighborhood on the right going towards N. Community House. Run to the bottom of the hill stopping and doing five star jack merkins. Collect the six and return to Endhaven stopping at each light post again for five star jack merkins.
Run back to the corner of Endhaven and N. Community House. Do twenty American Hammers while waiting on the six. Return home. Stopping at every third light post do five jump squats. Collect the six.
One minute to spare we did plank for that. Shrinkwrap did thirty seconds if he is being honest with himself.
Moleskin: We got somewhere between 5-5.9 miles today. Great work out there. Everyone pushed. We got a flyby from Woodson. He should have just run with us. We got almost as many miles as he did.
No quit in Kirby and Commish out there. Kept pushing till the end and came in on time. The Brave in my opinion is meant to be one of if not the toughest days of the week. I hope everyone got a little something out it.
Announcements: F3 Dad’s camp out next weekend Cane Creek Park. Get on the slack channel for info.
Unofficial Beer Mile. See Pop Tart.
That is all I got.
Sixteen men gathered at Symphony Park on March 3rd 2018 for the sixth installment of the Run Jen Run. For those that do not know the Go Jen Go foundation was started by Jen Pagani and her family in response to a need that Jen found in the community while she was undergoing her own battle with Cancer. The foundation helps identify people and families that need a little extra help while they commit their efforts to fighting cancer.
On this day we were lucky enough to get to push two track commanders that are fighting cancer. One had just undergone chemo that week and the other was one year removed from her initial diagnosis. We also got to push two classmates of Jen’s children.
All in all we had sixteen pushers/runner from Union/SOB/A51 that showed up. Some pushed, some encouraged and others ran. Of course Tolken was bouncing back and forth between everyone.
Bethany and William got the pleasure of going fast and getting lots of cheers throughout the race. William was heard asking to go faster and it looked like Snowflake was giving it all he had. Rock Thrill and Mermaid got to push Bethany.
Gumbo/Fire Hazard laid it down with Wakeelah. Wakeelah had just had chemo that week. She had a great time and was very appreciative to everyone that helped.
Doc and myself pushed Cheri. We went back and forth with her grandson but ultimately he was too much to deal with and he pushed ahead at the end.
The event/experience is always powerful. I know I get a great sense of how powerful it is when Tolken puts out the videos. Sometimes it is hard to remember during the event because there is so much going on so it always helps to look back. Tolken has turned his purpose into a cause and we are all lucky to be able to be touched in some small way when we show up.
Seven men gathered at the Chick Fil A parking lot for DaVinci. Two people sat in their cars like pole position at the start of the drive thru waiting for the green light so they could get fed. A solid disclaimer was given and off we went with the promise of low miles. Paper Jam thought I was lying.
The warm was quick and to the point. IW x 15 at the park in Blakeney.
Mosey over to the playground and partner up in a group of three and four. First set was 200 merkins, 200 knee tucks while holding the bar while partner three goes to the front of Brixx and back. Next round was 200 step ups, 200 squats with partner three going to Brixx again. Third round was 200 dips, 150 CDD and running to Brixx. Plank when done.
Mosey over to the stairs by Black and White/some yoga place. Three rounds. Hop on one foot up the stairs, do people’s chair with arm raises x 30 then 20 wide arm merkins at the bottom. At this point there was some conflict between Paper Jam and Mighty Mite. It seems Paper Jam did not like the comment about the UNC football team and academic integrity. Integrity was mentioned when it appeared that not all of the exercises were going to be completed by all of the Pax. This talk quickly escalated into accusations of NCSU only winning championships in goat bucking. This is just not true as the records show that NCSU did win a championship in Bass fishing. Not sure where they hang that banner or where you can find a t-shirt with that but just ask Mighty Mite/Luggie or any other sad NCSU fan holding onto 1983 or the potential of the 2018 football season.
I digress. After the Anchorman type showdown beside Enlightened Yoga we moseyed over to the retaining wall in between Brilliant Sky Toys and Old Navy. Old Navy is having a sale this weekend just like every weekend in case you want to go and Brilliant Sky has cool over priced toys if you are into that. We ran from the stop sign to the retaining wall where we did American Hammer on the wall x 20 followed by 10 diamond merkins. Next round was 20 knee tucks off the wall with 10 squats. Last round was 10 jump up to the wall, stand straight up and then run back to the stop sign for 10 CDD. 20 LBCs while the six finishes up.
Mosey behind Old Navy/Target. Stop at every light to the end of the target on the other side of Rea and do 5 diamond merkins. Yes Teddy even the ones not lit. Plank while the six comes in.
Mosey to the parking lot beside Target closest to the gas station. We did several rounds of the beast. Five stops going out and four stops coming back at each island. First round was merkins x 5, second round was squats x 5 and then finished with burpees x 5. Time to mosey back to the AO.
Finished with One minute forty five seconds of elbow plank. Done!
Moleskin: Not a lot of chatter except the NCSU/UNC dust up. Luckily I have been trained in conflict resolution. Too bad I was not working today because things probably could have ended more peacefully. F3 is free but not my expertise. Paper Jam says I am always trying to read people’s mind anyway.
Everyone put in great effort. Hanging on that bar was cold. Probably should have done that one at the end to let it warm up. Hopping on one leg up the stairs can be tough. Always feel like I am going to fall forward. The wall get ups was particularly hard. Time to start doing some of this stuff for those doing obstacle races.
As promised the miles were low. Kept it at 2.4. There was extra credit with the prerun. Thank you Bunker for joining me. Teddy said his bed was too warm. Teddy is a free agent for BRR and I promise he will get out of the van and run when it is his turn. He is a great team mate and never cusses at you for walking. At least not while you can hear him as the van drives by.
Cofferteria was followed by six of us.
Thanks for the chance to lead. Do not get to lead many boot camps because of this running thing so it caused to have to think about it.
Enjoy the weekend.
Ten men gathered for the substitute Fire Hazard Q. The details were vague the night before other than we were going to find some pull up bars. Unfortunately One Niner thought The Brave started at 5:30 and searched for the next forty five minutes looking for us where there would be pull up bars.
Disclaimer was given. There was mention out of the gate about needing to poop. Options were given but Transporter decided he would withhold. A quick jog up to the Starbucks parking lot for a intense warm up. IW x 10.
We crossed over Johnston Rd and stopped at the corner of Johnston and Ballantyne Commons. Instructions were given that we were running to the corner of Ballantyne Commons and Community House. You were to stop at every third light post and alternate between merkins x 10 and LBCs x 10. Collect the six and head to the next round.
Run down Community House towards Johnston. The destination was the stop light at the corner of Community House and Endhaven. Again stopping at every third light for diamond merkins x 10 and American Hammers x 10. Collect the six and mosey over to Endhaven Elementary.
At Endhaven divide up into teams of two. Size and speed do not matter. As a team do 100 pull ups. Partner one runs to the stop sign on Endhaven while partner two knocks out the pull ups. We called it before most could complete the cycle. Some people were worried about getting back on time or worried about doing 100 pull ups. You know who you are.
Mosey back over to Community House and Endhaven for the return trip. No big surprise here. Stop at every third light to do wide arm merkins x 10 and knees to chest x 10. Stop at the corner of Ballantyne Commons and Community House. Collect the six.
Continue to head back to the AO stopping at every three lights. At this point Transporter was asking about bathroom options. Several were given but they did not have the correct thread count on the toilet paper so he continued to clinch. We did military press merkins x 10 and flutters x 10. Cross over Johnston and stop at the B of A parking lot. partner back up and do 100 merkins total while your partner runs to the first lit light on the left hand side. Walk over and circle up in the parking lot for two minutes of the Haggis plank. Modify as needed. There was a lot of modification. Done!
Moleskin: Great seeing Fahvra back out. Always appreciate it when he can make over the state line. Glad the family is doing well and good luck next week at the Spartan. For the rest of you doing that thing good luck as well.
Glad Doc and Transporter made the drive this morning. Good to see our Union County people. Transporter made a good point that we need to return the favor and get out to their AOs more often as well as take some Q spots. Big numbers there.
Also glad Nard Dog found us and sorry One Niner did not. He tried hard.
We got over 5 miles in so good work by all. We do not get to do pull ups enough. They are hard after the first twenty.
Announcements: Preblast coming out for the Christmas Party today, tomorrow or soon.
Joe Davis sign ups are live and the price goes up 11/1. Get it done.
Enjoy the day.
I was slated to Q #F3FastTwitch on Halloween. Due to some scheduling issues that Tolken had with the chariots I got the tap for the switcheroo. Gladly.
I had to GPS the AO since I had forgotten how to get there. Admittedly I have gotten lazier in my later years and just mosey down the road two miles to #F3Swift. I am glad Haze invited me back so he could berate me about not being there anymore. #Warmwelcome
A proper disclaimer was given with emphasis on our hands were not going to touch the ground and if they did you had done something wrong. Foreshadowing.
Before we started out Haze reminded me that we were not to do any algorithms. I quickly reminded him I was the Q and had no intention of listening to him.
The Big Ol Thang: Pretty simple. Run around the lot twice to warm up doing butt kickers and high knees. Also to see if Mr. Brady was running late. Nope he just didn’t show.
Instructions were given to run at your 5K pace or threshold pace. Lots of confusing looks and eyes to the sky trying to figure this one out. After trying to explain it the instructions were given. We would be doing many segments touring the fine neighborhood of Raintree and Providence Rd. You were to run at your 5k pace at each segment, recover the six when you reach your destination and then have a proper rest of anywhere from thirty to sixty seconds.
We did cross Providence Rd once to revisit a neighborhood I had taken before with Fast Twitch. All in all fun was had and only minor mumbling once we got started. We got somewhere between 6.3 and 7.3 from what I can see from Strava. Some of you are not on Strava. All the cool kids are doing it. It does help when you are looking at metrics. We are all competitive and it is nice to see how you stack up against the same segment you have fun before to see if you are making gains or sucking.
Moleskin: So almost everyone adhered to the warning about no hands on the ground. There is always one that test the limits. At the top of the four mile creek/raintree ln intersection we had a situation. Benny went down. Lots finger pointing at this time. Haze blamed everyone. Semi made a reference to the disclaimer being null and void. I thought he was a banker. Everyone stopped and crowded around Benny. Did you guys learn anything from youth sports. Take a knee and let the man figure out if he is hurt or not. After a moment Benny got up and did a quick survey of the body. The sound of the fall was awful but everything appeared to be working because by the end of the segment he was in his rightful place in the order of the pax.
Turkey Leg continues to the king of the downhill. Tolken lays it all out in most of the segments. Rachel is solid and always moving. Have never met Purell until today but the guy is fast. Utah never quits and has time to make funny jokes. Margo’s beard grew a inch while we were gone. Haze and Semi decided to wear the same outfit and then run together the whole time. Pop Tart is a runner he just doesn’t know it yet. Cheese Curd is rounding back into running shape even though he constantly says he is not a runner. He just keeps showing up to running events. Alf and Fault Line glowed in the dark. It was needed because the road was busy. Laronda has his eyes set on a marathon next March. Hitting these workouts will get you to your goal. And One Eye never stops and is always pushing the pace.
Announcements: There were lots. Pop Tart is going to Cub Scouts. The rest are the usual. Southern Discomfort, F3 Golf, Joe Davis run, Novant marathon relay.
Enjoy your day!
It has been a while since I Qed a workout. Just been running like most of us.
A proper disclaimer was given and we took off with nine guys in all. Everyone minus Squid and Mario are still recovering from BRR so we did some warm ups first. We did IW x 10, Merkins x 10 and Slow Squats x 10. We ran down to the bottom of Nevis and saw a figure we have not seen at the Brave in some time running towards us. Brat decided to join us just a few minutes late. We held plank and the instructions were given to run to the top of Nevis stopping at the daycare.
Quick plank in the ant hills. Luckily no one is allergic. We headed into the neighborhood stopping at all of the speed bumps on the way doing diamond merkins x 5. We stopped at the top of the hill in the neighborhood for instructions. We were doing a suicide sequence with five stops. We stopped at each one so the pax would know where to go working our way down to the pull ups bars in the neighborhood park. At each stop you did ten merkins. At the bottom of the sequence you did ten pull ups. This took a minute. Mario was eager and ran out of the gate quickly. The more savvy veterans let the adrenaline fade and shortly after the second loop Thin Mint caught him. Thin Mint pulled away after this and was never caught. Everyone else mumbled “good job” as they passed one another. Most dealing with the scares of running mountains a week ago and just being oxygen deprived.
We did some mary at two spots while the six and Soft Pretzel came in. Evidently Pretzel pulled a Wild Turkey and got lost on one of the loops. Luckily it was a cul de sac and he figured out his error minus a little extra running. From the bottom of the hill by the park we planked with instructions to run to the top of the hill but stop at every street light or house that had a light on outside. We did five diamond merkins at each light. Not sure how many we got in but a bunch. Wait on the six with some mary and then proceed back to the AO via down Ben Nevis. We did ten wide arm merkins at each speed bump. Stopping along the way for plank while the chit chatters caught up.
In exactly at 6:15. Everyone got over 5 miles with some managing a little more.
Moleskin: I know my hamstring and calf are still tight so it was good to warm up and stretch it out. I feel we are getting beach body ready in September with all of the upper body stuff. Good to get that in because I know I have neglected that of late. I am always really sore the next day when we do this stuff. Thin Mint and Mario were always pushing and Haggis never really lets you get that far ahead. Everyone else filled in the gaps. Great work and no complaints when some thought I really meant wheelbarrow down Ben Nevis. Just testing your commitment and judgment. You all passed sort of.
Announcements: F3 Golf, Isabella Santos Race, Several relay teams coming together for the Palmetto 200.
Enjoy your day!