Wingman informed me that the link to register was broken in the preblast. You can click HERE to register for the 10/24/2015 Mud Run. As the title indicates, registration has been extended through 10/3/2015. This is a HARD deadline, per Heist, the F3 Mud Run Q.
I have fixed the broken link in the A51 preblast, which you can find HERE. Read the preblast and follow the instructions. I simply need each team to name a captain. The captain then sends me an email with some necessary information. Let me know if you have any questions: f3mermaid@yahoo.com.
A51 currently has the most registered pax by region.
Perfect morning for some OCR run-heavy training at The Brave. Cars kept pulling in and the pax appeared ready to get after it. Site Q’s Champagne and Fire Hazard among the pax. Madame T is on IR. Heal up brother. YHC disclaimed the group and included statements about safety, pushing limits, and being mindful of cars as several road crossing were to occur. Off we went.
Thang
Brisk pace mosey down Brixham Hill across Bally Corporate to the Bull Ring.
COP
SSH x 10 IC
Merkin x 10 IC
Lap around the Bull Ring with bear crawl for final 40 meters. Plank to regroup. Exit Bull ring and cross Bally Corporate. Left up the hill to the bridge. Plank at top. Squat OYO to regroup. Brisk mosey back down Bally Corporate. Left at exercise trail to Loch Ness loop. Left on loop. Stop at 2nd Corporate building. 5 Double Merkin Burpee OYO. Continue loop past exercise trail entrance to stairs at first Corporate Building. Up stairs.
Brisk mosey up Conlan Circle past the launch lot. Continue to closest parking deck. Quick Mary to regroup: Flutter x 15 IC. Run to top of parking deck. SSH IC to wait for six.
Run back down the deck to the entrance point and back over to Conlan Circle. Right on Brixham Hill. Back to the Bull Ring.
Plank o rama to wait for six. Pax given 2 options: run another Bull Ring lap or stay at entrance for Mary/Merkin. All pax decided to take another lap. More plank sequence to regroup. Repeat run up Bally Corporate to the bridge. Jump Squat to regroup. Frasier and Haggis knew where we were going by now and separated themselves from the group with fast running. No surprise these guys are two of the Clandestine SOB team who currently hold the A51 Mud Run trophy from the Spring run. If they were running 10/24 YHC would consider them contenders for the Busted Paw. Strong work men.
Brisk mosey back down Bally Corporate. Left at exercise trail to Loch Ness. Continue to building 2. Decline plank to wait for six. Derkin x 15 IC. Continue around loop. Exit at hotel parking lot. Plank series to regroup.
Back up to Brixham Hill. Right on Brixham. Brisk mosey to corner of Brixham/Bally Corporate. Turn around and continue mosey back up Brixham. Right on Conlan Circle to launch lot. GPS clicked 6.2 when I got to my Jeep to get my phone.
COT
Moleskin
Wanted to provide the pax with full Mud Run distance. Let the legs feel 6.2 before running the race. Strong crew out today with all pax pushing hard with several less than a week removed from the BRR. Haggis played some chase with Frasier and the rest of us watched from a ways back. Haggis called Frasier something like a frustrating, impossible to catch rabbit. He was holding his own. We lost Outback along the way due to some type of pain manifestation. Hope it is nothing serious. Really strong work by all today. This crew is ready to attack the Leatherneck. A pleasure to lead this fine group of men. T-claps to Champagne for a strong take out prayer.
Announcements
Mud Run registration extended to 10/3.
Spartan Race in November in Winnsboro. Champagne can enlighten you on details or check out the website.
Read your weekly email, peruse f3nation.com, and Twitter to stay in the know.
Posted for Van Pelt by Mermaid
Shovel flag planted firmly by Young Love once again.
Perhaps we should taper before the BRR? Taper does not mean easy. Taper means no twisted ankles scaling North Face or thrown-out backs performing a bear crawl up a hill. Otherwise, let’s get our iron sharpened. Disclaimer given. No FNGs.
Thang
Mosey around the parking lot.
COP
Windmill x 20 IC
SSH x 20 IC
Low Slow Squats x 20 IC
Mountain Climber x 20 IC
Mosey to large parking lot adjacent to launch lot. 8 stations marked by rocks and printed instructions.
8 Pain Stations
2 exercises per station with a down/back run in the middle and one at the end of rep completion. First exercise descended in number and second ascended (i.e., 50 Squat/5 Merkin/40 Squat/10 Merkin/etc.). Runs were approximately 120 meters total per. Exercises:
1. Squats/Merkins 2. Curls/WWII Sit-Ups 3. Plank Jacks/Jack Reachers 4. MC/Buprees 5. CDD/Heels to Heaven 6. Overhead Claps/LBC 7. Jump Squat/Dolly 8. Werkin/Flutter
Pax got through 4 stations before time called. Lobsta Roll upset he did not get to the Burpee station.
Descending Deconstructed Burpees
Deconstructed Burpee to 10: 10 Squat/10 Leg Thrust/10 Merkin/10 Leg Thrust/10 Jump Squat. Next one with 9 of each, 8, 7,…down to 1.
Mary
All to 10 IC except Freddie Mercury done to 20 with cadence tempo changes. Hold feet at 6 inches after each exercise: Flutter/Dolly/Rosalita/Flutter/Drop feet. Freddie Mercury x 20 IC (BRR style).
COT
Moleskine
Respect to Snowflake because, well, he is within the Respect age range and he ran in and out of the workout.
Spreading out for stations reduces the mumblechatter, at least what YHC could hear. Hmmm, worth considering next time.
Sorry we did not hit all 8 stations. Perhaps we can rinse and repeat another time, and you can pick up where you left off.
Thankfully, the flabby-armed Q, picked up the curl rocks. None were worthy of the big guns that posted.
YHC took group out in BOM
Announcements
Good luck to BRR runners, drivers, and support crews. Here’s to a fun and safe event.
Mud Run registration ends 09/12/2015 for 10/24/2015 event.
As the title indicates, this is the last week to register for the Mud Run in Gaston, SC 10/24/2015. Several pax have expressed interest to YHC directly and a need to get in touch with their team to see if all members were interested. I get it, men, this kind of stuff gets put on the back burner. This post is written to remind you of the registration end date of 09/12/2015.
I am driving for Mercury’s Minions in the Blue Ridge Relay (BRR) this weekend. There will not be time for tweets and more website posts to urge you register. If you want to run it you have to be registered. Last call men.
Don’t have a team, we will get you on one if you register.
All details that you need can be found in the preblast. Link below.
Area 51 Preblast with instructions and registration link found HERE
YHC got a call from Radar at 0654. He indicated that he would, in fact, make it by 0700. He was actually a few minutes late and wearing flip flops when he pulled in. No one seemed to mind much. He got shoed up and asked about FNG’s before we hit it. Radar had 1st 30, YHC had 2nd.
Thang
COP
SSH x 50 IC
IW x 25 IC
MC x 25 IC
Squat x 20 IC
Indian Run out of the McAlpine lot into the Touchstone neighborhood. Partner up. Determine which partner is faster. Partners run opposite directions of 1 mile loop. Meet in the middle somewhere. 5 sets of 10 Hand-Slap Merkin/10 Knee Slaps.
Burpee Suicides
Uphill runs of increasing distance to telephone poles. 1 Burpee at each turnaround. Chair Plank when finished. Indian Run back to campus. Radar passed the Q to YHC at the B-ball court.
Circle up for Mary. 6 inches/Dolly x20 IC/Hold/Flutter x 20 IC/Hold/Heels to Heaven x 20 IC/Hold/Rosalita x 20 IC/Hold/Protractor/Hold/3-10 counts.
Flip over into high plank for Plank Series. Several plank moves for approximately 4 minutes. Flatulence dictated the length of this series. It was time to vacate the area to the Rock Pile.
Grab exercise rock and form groups of 3.
Relay Mile Race
Each partner runs 1 lap of track at AYG speed. Non-runners rinse and repeat rock set: 15 Curl/15 Press/15 Tri Extensions/5 Rockees. Team of YHC, Dear Abby, and Margo the winners. Soccer folks began pulling in. Finished with 1.2 mile loop. Down 51 to first light. Right. Right on Bevington. Right on Carswell. Done.
COT
Moleskin
Excellent to have Purple Haze join us today at Day Zero. Radar showed me the text exchange between he and Haze. Let’s put it this way, Haze was slightly hesitant about a DZ post with Radar and YHC on Q. Radar can be very convincing. He will call you out. Got it done and Haze posted. Great to see you back out brother.
Pax all worked hard today for this run-heavy bootcamp. Must be some kind of running race looming. YHC messaged Radar earlier in the week to pass the buck on the backblast. No response. His strategy today was simple. He told YHC he was not posting a backblast and he didn’t care. Told me I would have to post because it would bother me too much not to. Guess he knows me well. Really enjoyed this workout. Strong crew and hard work. Sorry to Margo for not incorporating your request for calf raises. Next time for sure. Thanks for the opportunity to lead. T-claps to Skywalker for the takeout prayer.
Announcements
Register for the Mud Run.
Read the weekly email. Peruse f3nation.com. There is a lot going on.
YHC and Cane pulled into a deserted Calvary lot. 9 more strong PAX arrived for iron sharpening at Anvil. A few PAX pushed hard on the 0530 start. O’Tannanbaum came in hot at 0535 after a visit with Mr. Brown. He readily joined the PAX in COP. 12 for Anvil with shovel flag flying thanks to Young Love.
Thang
Warm up mosey around a few lots to the Rock Pile. Grab exercise rock. Continue mosey to lot above entrance 4.
COP
SSH x 15 IC
Double Nickel Burpee OYO (Burpee with 5 merkin x 5)
Low Slow Squat x 15 IC
Rock Set
15 each civilian cadence: Curl/Press/Tri Extension. Drop Rock.
North Face Loop. Run through lot and down to base of NF. Up NF. 5 Burpee. Continue back to rocks. Repeat Rock Set OYO. Burpees to wait for six. Grab rock and mosey to Rock Pile for drop off.
Continue mosey to pavilion.
Bench Set
10 Jump Up/15 Derkin/20 Dips
Mosey to base of Champs Field hill.
Triple Nickel/Champs Lap/Bench Set Combo
Triple Nickel with Jump Squat at top and CDD at bottom. Immediately into lap around perimeter of Champs field to pavilion. Repeat Bench Set. Plank-o-rama to wait for six. Low plank/RAH/RLH/Flapjack
Short mosey across thoroughfare to lot next to Avenue of the Trees for Mary
Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Rosalita x 10/Hold/Heels to Heaven x 10 IC/Hold/4-10 counts
Avenue of Trees Burp and Merk
Start with first half of Burp and Merk. Burpee 1 with 1 merkin. 2 with 2 merkin. Up to 5. AYG quarter mile loop. Complete 6-10 of Burp and Merk.
Mosey back over to lot above entrance 4. Quad combo: Plank with 10 count/Plank Walk x 15 IC/Elbow Plank with 10 count/Merkin x 10 IC
NF Loop
AYG around NF loop back to lot above #4. Mary lead by LR. Russian Twist x 25 IC. LBC x 15 IC.
Mosey to lot adjacent to launch lot. Line up lower street light.
Plank Start Sprints
4-60-yard Sprints each with plank start. Immediate plank at finish. Plank starts included:
1. 6 inches with RLH
2. 6 inches with LLH
3. Elbows with RAH/RLH
4. Elbows with LAH/LLH
COT
Moleskin
Tough week for YHC with school starting, M going back to full-time work, and both kids at early schools. Back-to-back Q’s not planned and attempts to rearrange schedule were fruitless. Sinus and lung crud a bonus. Getting through days like today make you stronger. Having a group of strong PAX to push you makes it possible. Thank you men, for the push.
Champagne messaged YHC inquiring about the workout and, essentially, HC’d Anvil as his last workout prior to Super Spartan Asheville. Assured him it would be a good one, then went to work on the weinke, keeping in mind the Super-OCR training idea. He decided that sleep was better than another tough workout and decided to take the rest. Probably the better call with a Super Spartan (in Asheville) and the BRR looming. We missed you out there. Good luck this weekend brother. Sorry for the call out on twitter, but couldn’t resist.
The group at Anvil is always a strong one who push hard. We covered 2.6 miles today and a good portion of the Calvary campus. Lower humidity made it seem a little like fall. Hope it sticks around. Usual suspects were out front and included LR, Dory, Abba, Scabby, Cane. O’Tannanbaum was moving out there today. Margo, YL, R Rocks, Zuckerberg all pushed hard for 45. Thunder Road is getting stronger with each post. Easy to see that and as always, glad to have you with us at Anvil. A pleasure to lead this fine group at Anvil. Great work today men. Strong takeout from Young Love.
Announcements
Read your weekly email and visit f3nation,.com for current information.
10/24/2015 Mud Run Challange registration is live and ends 09/12/2015. Register today HERE.
30 men arrived at the Vine for the regular installment of pain that is Bagpipe. Small group for pre-run. Unknown to all but he, Hops is 43 today. A fact the veteran would keep to himself until COT. Wise move as he knows YHC likes to celebrate birthdays. The planned weinke would have to suffice. PAX disclaimed. Off we went.
0.4 mile mosey down Brixham to the Bull Ring.
COP
SSH x 15 IC
10 Burpee OYO
Quad Combo: Plank with 10 count/Plank Walk Left/Right x 15 IC/Elbow Plank with 10 count/Merkin x 10 IC
Bull Ring Lap
25 Merkin OYO/AYG for 1/2 Bull Ring/10 HR Burpee/AYG to end of Bull Ring
Plank-o-rama. Gather the PAX while in plank.
Mosey across Bally Corporate and up the hill toward the Lance building entrance. Circle up in Lance lot.
Mary: Flutter x 15 IC (cadence by Escargot)/Hold/Heels to Heaven x 20 IC (cadence by Margo)
T-claps for helping with cadence men, YHC’s voice was shaky this AM due to the crud and a ride on Fury 325 that involved screaming on Sunday.
Hill Sprint
25 Merkin OYO/AYG through Lance entrance and up hill to the bridge/10 HR Burpee/AYG back down. Seat Plank followed by Plank-o-rama to wait for six. RAH/RLH/Flapjack/Low Plank/RLH/Flapjack Legs/10 count/High Plank/Hold/10 count/Merkin x 10 civilian cadence
Mosey through Lance lots with a Crazy Ivan onto the exercise trail. Enter Loch Ness and go left to parking lot. Mary to gather the group: LBC x 20 IC/Hold/Protractor/6 inches/Hold/10 count
YHC gave PAX 2 options: mosey to parking deck to finish up or stop in the Vine lot and complete additional Mary. A few takers on option 2.
Mosey to parking deck closest to the Vine. Plank-o-rama to wait for six.
AYG to top of deck. Recovery plank. 10 Burpee OYO. Mosey down stairs and exit parking garage. Continue mosey down the hill to the launch lot.
Civilian Count Merkins to 10: Regulary/Offset Left/Offset Right
COT
YHC asked Dear Abby about a backup QIC as the numbers swelled the closer we got to 0530. He indicated that indeed there was not a backup QIC planned, but he would be happy to take half the group. The call was YHC’s and the group stayed together. Stops at the Bull Ring, Brixham Hill, and the parking garage made for a full weinke and a good bit of running with AYG sprints mixed in. We covered 3.08 miles per YHC’s Garmin. Strong work by the PAX today with high humidity. Lots of burpees, merkins, and plank today. Get that core strong and it all gets easier men. Dory, Pebbles, Hops, Beaker, Cane, Margo, Lorax and others in good strong form today and out front. Big Tuna and Morning After showing fast twitch to finish up with AYG sprint to launch. Their call. All PAX pushed hard and with a group this size it is hard to take note of all physical feats of strength. Not sure about you men, but I am smoked and just now stopped sweating.
The Crazy Ivan occurred when YHC took a hard left turn to catch the exercise trail off the Lance lots. Typical move is to pick it up off Bally Corporate, but switched it up today. Hops was quick with naming the near miss the Crazy Ivan and referenced The Hunt for Red October. As noted above, Hops owned up to his 43rd birthday in COT. Happy birthday brother. You are old. Thank you for all that you do for F3 and your A51 brothers. Hope your birthday is a good one and you enjoy some time with your M and your boys.
Announcements
Cane and YHC had to bolt home after name-o-rama to get the kids to school. Sound off below with anything or read your weekly email.
10/24/2015 Mud Run registration is OPEN. It closes 09/12/2015. Register now and review the instructions on the preblast found HERE.
The Ultimate Challenge Mud Run is on for 10/24/2015 in Gaston, SC, just outside of Columbia. The Mud Run is often referred to as the “Super Bowl” of F3. F3 nation will have 500+ PAX post to this event. Area 51 is looking for strong representation once again. This is a 10K (6.2 mile) obstacle race with up to 36 obstacles on the course. The course is called the Leatherneck. Each obstacle is manned by Marines to encourage you, keep you in check, and assess penalties. It really is a blast. Check out the link at the bottom of this post for a youtube video that will give you an idea of what to expect. If you have not done it before this is another chance. If you can make it through a regular F3 bootcamp workout you can conquer the Leatherneck. Get dirty men.
AO Q’s please talk to your PAX and encourage participation. F3 will again have a preferred starting block that will begin at 0830. Most of the race participants you will encounter will be F3 PAX.
4-man teams race together to complete this race. Please work hard to find a team of 4 to participate. If you do not have a 4-man team, let me know and I can help you find one. This an F3 and Area 51 sponsored CSAUP event. Completely Stupid and Utterly Pointless, that is. Again, it is an awesome event that you should not miss. After you crush the Leatherneck with your team you will clean up in some of the best showers any race provides and then head to the F3 tent to visit the F3 Beer Boat and hang with 500+ F3 brothers from all over. Get a team picture in front of more shovel flags than you have ever seen. Share race stories, catch up with PAX from other regions, and enjoy the day. Enough promotion, just register and do it.
Transportation will be secured for Area 51 PAX to and from the Mud Run by coach. The cost is usually around $30.00. More details for transport will follow after we get a PAX count.
Training: you are training with every post. Boot camp workouts are great training. Running workouts will help get your legs ready for 10K. The Brave is an obstacle-race inspired workout that launches from the Vine in Ballantyne Fridays at 0515. 60 minutes of running and obtacle-type training.
Area 51 Details:
Registration: PAX register as INDIVIDUALS. CLICK HERE TO REGISTER. Cost is $55.00/PAX. No refunds, this is a hard commit.
REGISTER by 10/03/2015
You will provide the required information and can also give a donation to Operation Enduring Warrior. $10.00/PAX would be awesome. Give more, less, or nothing. It is up to you. F3 gave this charity a check for $5000.00 at the Spring Mud Run. F3 would like to bring that number up to at least $7500.00 for this Mud Run. To learn more about this charity, please click here. Please note that F3 is a sponsor of this charity and is listed in the “Current Sponsors” tab of the website and consider a donation. Strongly consider a donation, that is. Thanks men.
READ CAREFULLY PLEASE:
Each team will designate a captain. The captain will send YHC an email at f3mermaid@yahoo.com after the team has registered. The email will contain the following: Team Name, F3 Name, Hospital Name, Email Address for EACH man on the team. If your team has an FNG use FNG as the F3 Name. Read that again please. Thanks
If you do not have a team send me an email with the above information and we will work on getting you teamed up.
IMPORTANT: Please register sooner rather than later. REGISTRATION ENDS 10/3/2015. YHC needs an accurate count to secure the appropriate sized coach to get us there. Go ahead and register today, actually, that would be best. Thanks
Sundries will be BYO for this Mud Run. You will bring all beverage and nutrition that you will need. The F3 Beer Boat will contain hundreds of beers that you are welcome to drink post-race. If you would like to drink a few more on the way home, please bring them with you.
Helpful Links and Info:
F3nation preblast can be found HERE.
F3 Mud Run Twitter Account: @F3MudRun
F3 Beer Boat Twitter Account: @F3BeerBoat
Area 51 Mud Run Q: f3mermaid@yahoo.com
Official USMC Mud Run Leatherneck Video can be found HERE.
REGISTRATION ENDS 10/03/2015
Site Q Champagne came in hot at 0513. Rest of the pax ready for some OCR training. YHC promised 5+ in the preblast and disclaimed the 11 pax quickly before the work began.
Mosey down Ballantyne Corporate to Bull Ring.
COP
SSHx 10 IC
Merkin x 10 IC
MC x 10 IC
One lap around Bull Ring with halfway stop for 10 Double Merkin Burpees. Exit Bull Ring and up Brixham to the bridge. One minute of Jump Squat. Back down hill. Left onto exercise trail. Stop at high bars for 10 Pull-up OYO. Continue mosey to Loch Ness. Left onto paved trail. Mosey around Loch Ness with stop at 2nd building for 10 Jump Up. Continue around Loch Ness loop. Exit at parking lot next to hotel.
Mary: Flutter x 10 IC/Heels to Heaven x 10 IC
Continue run up past launch lot to closest parking deck. We lost Mighty Mite on the way to the deck. Enter deck. Mary to regroup: Flutter x 10 IC/Rosalita x 10 IC. Continue run to top of deck. Down stairs to street level and exit deck. Mosey back down hill to launch lot and continue.
Repeat loop with modifications due to time. Bull Ring loop with 10 Burpee. Mosey up hill to bridge with Jump Squat. Back down and through exercise trail without stop for pull-ups. Dropped the Loch Ness loop. Took left on trail and exited into parking lot. Plank stop with Merkin x 10 IC and 6 inches/RLH/LLH lead by Dory. Continue mosey to launch lot.
Wheel of Mary: Toe tap Crunchs called by Fire Hazard and Dying Cockroach called by Wild Turkey. To 15 IC.
Closing Merkin Set. All to 10 civilian cadence: regular/wide/offset left/offset right/diamond. Done.
COT
Moleskin
Ever since Brushback turned YHC onto Google Earth, Q’ing at the Ballantyne AO has become much less daunting. Self-admittedly spatially-challenged, being able to visualize the workout prior to running it is essential for YHC. The goal was to complete 2 full reps of this run. We were supposed to finish up with the parking deck for the second time. Frankly, YHC made the call to stop at launch lot for Mary-Merkin rather than continue up the hilll to the deck. Yep, Q was smoked. We managed to get 5.1 miles, as promised. Group did a fine job of staying together together today, with the exception of Mighty Mite. When we hit launch lot at about 3.1 miles he mentioned something about his bowels yelling at him. Next time YHC looked in the deck, he had fled the group for bowel relief. He resurfaced during Mary in the launch lot. Seems YHC’s last few Q’s have been influenced somehow or another by the bowels. As they say, **it happens. Really enjoyed leading this group today. All pushed hard for 60 minutes. At one point, YHC confused Cable Guy for Heartbreaker. Again, smoked Q, easily confused. Strong work today men. Nice to have Ponzi join us today. He is new to F3 and crushed it today. Thanks for coming out and getting better.
Announcements
Read your weekly email. Gladiator games hosted by F3 Indianland/The Fort tomorrow at Indianland Elementary School on 521. Reach out to Pebbles for more info. 10/24/2015 Mud Run Challenge. Sign up coming soon for F3.
Ultimate Mud Run Challenge: 10/24/2015. The “Super Bowl” of F3.
Gaston, SC, just outside Columbia, SC.
The Leatherneck: 6.2 miles with up to 36 obstacles. Mud. Water. Marines.
F3 registration coming soon. Waiting to hear from Heist, F3Nation Mud Run Q. Work on getting your 4-man teams together. If you do not have a team, YHC will help you find one. f3mermaid@yahoo.com.
Madame Tussauds has coordinated an awesome BRR training camp this coming weekend with a Friday departure. He has asked YHC to Q The Brave.
The goal for this workout will be to quickly get the heart rate up to a race level and keep it there. We will push hard for 60 minutes, just like you will when you race in the Ultimate Mud Run Challenge. Recovery will happen with your feet moving you forward. You can rest on your drive home. We will cover 5+ miles. 0515 launch from the Vine in Ballantyne: 13735 Conlan Circle, Charlotte, NC 28277.