17 Pax gathered and galloped at this week’s edition of Mountain Goat. After a couple of warm-up laps around the SCMS parking lot with butt kickers and high knees thrown in for good measure, we set our sights on one of F3 SCLT’s most hallowed and revered landmarks – the Dunkin Donuts at Colony and Rea. Instructions were to run to Dunkin by way of 51 and Rea and back. If time permits, add a repeat or two on the Danger Zone.
24 Pax including one FNG kicked off Thursday with a visit to Peak 51, one of South Charlotte’s most popular AOs.
Proper disclaimer followed by a mosey to the parking lot behind the church between McDowell and Sadie for COP. 15 SSH IC and 15 Imperial Walkers IC.
Partner up for three rounds of suicides and AMRAP work.
Round 1:
Round 2:
Round 3:
Mosey to gym equipment behind school parking lot. 10 pull-ups, 10 merkins, 20 LBCs, run one lap around track. Repeato x 2.
Mosey to hill behind baseball dugout for a triple nickel. 5 rounds of 5 burpees at the top of the hill and 5 low slow squats at the bottom.
Mosey to steps/walls between school buildings. Find your partner from the suicides/AMRAP block. Partner 1 runs around mobile school buildings while Partner 2 performs AMRAP dips. Flapjack. Partner 1 runs, partner 2 AMRAP derkins. Flapjack.
Grab some wall for people’s chair and 30 air presses IC. Mosey back to launch (not lunch) for COT.
We mixed in some planking and a bit o’Mary along the way.
25 strong for another hot and humid edition of Fast Twitch: BRR Training Season. YHC arrived at 0505, and was greeted shortly thereafter by Rachel, who just turned 40 (but runs like he’s 20) bearing the Fast Twitch shovel flag. Swiper regaled us with tales of Chester’s questionable attire and later chastised Fault Line for his musical selection. You just knew it was going to be a good morning at Fast Twitch.
After delivering a Hops-approved disclaimer (yes, I do care about your personal safety), we were off to the cozy confines of Raintree. Mosey up Woodfox, take a left on Rounding Run and regroup at Rising Meadow for instructions.
As you probably deduced from the title of this back blast, today’s workout had a few decidedly non-Fast Twitch elements. That wasn’t by design, but rather a case of Qdrenaline resulting in temporary short-term memory loss. YHC was about halfway up the Providence Hill Suck Strava segment when I realized I had forgotten the first item on the Weinke. Yeah, we were supposed to run a triple nickel on Rising Meadow. Maybe next time. If you’re a glass half-full kind of guy, then you’ll appreciate the fact that without this miscue, you wouldn’t have been able to spend as much time with the RFYLers or experience a bit of Death Valley. Not much to report in the way of mumblechatter as YHC was leading from the Six this morning. I’m sure all you faster guys have some hilarious stories to share in the comments.
Announcements – The new website,f3southcharlotte.com, is live. Post all BBs here going forward. Reminder: select A51 Region when tagging your workout. Area 51 is a Saturday workout.
Thanks to LaRonda for taking us out and thanks to Rachel and Purple Haze for the opportunity to Q the finest Running/Bootcamp workout in South Charlotte.
19 Pax made the Monday morning trek to South Charlotte MS for Basecamp and awaited the arrival of their sherpa, who rolled in hot at 05:29:30.
Thorough disclaimer following Mermaid’s template that included the word safety three times. Mosey to the track for a warm-up lap, then pause to deliver instructions for Four Curves.
AYG on straightaways stopping at each curve on the track for the following exercises:
1st curve: 20 merkins
2nd curve: 20 v-ups
3rd curve: 20 diamond merkins
4th curve: 20 jump squats
Complete another lap performing the same exercises at the curves, AYG on straightaways.
Mosey to bleachers between baseball fields for partner work. Partner 1 runs on sidewalk to top of stairs and back while partner 2 performs called exercise.
Round 1: AMRAP dips
Round 2: AMRAP supine pull-ups
Round 3 AMRAP step-ups
Repeato.
Mosey to parking lot entrance/exit at Strawberry Lane. AYG on Strawberry, stopping at each speed bump for 10 merkins and 10 LBCs. Turn around after reaching the last speed bump or the intersection of Strawberry and Rosecliff, and head back to launch point, stopping for 10 merkins and 10 LBCs at each speed bump.
2 MOM: flutter x 15 and dolly x 15.
No announcements this morning, and we wrapped things up with a fantastic takeout by Jello.
YHC arrived just in the nick of time for my first Q and first post at Base Camp. Hopefully the Pax weren’t too worried about the possibility of a no-show. There were more red lights than usual. Fine group of Pax at Base Camp, some familiar faces, and some new ones, including two 19 year olds, Drago and Bestie (would they be considered Hate-Hate-Hates according to the lexicon?) Kudos to the two of you for getting up before dawn during the summer to post to an F3 workout. When YHC was 19, waking up before noon was a major accomplishment. Hopefully everyone got their money’s worth this morning. The idea was to mix in some exercises with a fair amount of running and keep everyone moving. The weinke called for a triple nickel, but YHC audibled to 10 merkins/10 LBCs on Strawberry due to poor clock management. We’ll hit that triple nickel next time.
Knight Rider and his partner (sorry, can’t recall his name) were out front all morning, followed by strong performances from Hannibal, Margo, Drago, and Bestie, just to name a few. We hit one mile on the Garmin about 15 minutes into the workout, which is an unofficial record for Base Camp according to Drano. Quality mumblechatter throughout the morning, including a brief discussion on the merits of step-ups vs. jump-ups. YHC believes jump-ups should only be performed in areas with grass or dirt landing zones. Simba had an appointment at the offices of Semi Gloss & Co.
Thanks to Drano for the invitation to Q; missed Goonie this morning but looking forward to his Mountain Goat Q this Friday.
Special shout out to Wingman for his behind-the-scenes work on the new f3southcharlotte website, and his tireless dedication running the Comz channels for us.
SYITG
13 PAX took advantage of an uncharacteristically cool June morning to undertake another journey to The Matrix.
Quick mosey to the parking lot in front of school for an abbreviated COP: SSH X 15, LSS X 11. Too much running on the weinke, no time for standing around in a circle.
Exit the parking lot and head west on McKee, turn left on Knox, right on Helena Park, stop at the bottom of Karras Commons. 7s on Karras Commons Way starting with 1 burpee at the bottom, 6 jump squats at the top, working our way to 6 burpees at the bottom and 1 jump squat up top. Regroup and run back to the AO, stopping at the rock pile near the McKee Rd. sidewalk and futbol fields. Instructions were to partner up and choose one lifting rock per set of partners. Run to the track with your lifting rock in tow. YHC heard a few moans and groans about running with lifting rocks. Just wanted to give the PAX an opportunity to push themselves a bit harder than they were expecting.
Once at the track, P1 performs called exercise while P2 runs one lap. Flapjack until partners reach cumulative total reps for each exercise.
Round 1 – overhead press x 150
Round 2 – curl x 150
Round 3 – flutter press x 100
Return rocks to the rock pile, then mosey to the playground for 10 pull-ups, 20 derkins, 30 dips followed by one lap around the school. There were about 40 seconds on the clock after finishing this sequence, and the PAX were awarded that time as free play. During free play, YHC observed a few PAX in some sort of surfing/squatting maneuver on the bouncy bench (probably not the real name for that piece of equipment). Orange Whip did a few hundred one-fingered pull ups. Smokey with the strong take out in COT.
12 Pax entered the muggy Gloom of South Charlotte and left having endured an hour of tough interval work.
After disclaiming the Pax, we set out at a moderate mosey pace on Woodfox to Rounding Run. YHC had instructed the Pax to run the Rounding Run loop in a clockwise direction, but upon arriving at the start of the loop, YHC promptly turned right, or counterclockwise. Looks like YHC will be spending a portion of Father’s Day studying Clocks for Dummies. Or maybe the anticipation of seeing everyone’s favorite low rider, Ground Level, was just too great. After completing the warm up, the Pax regrouped on Strawberry for a bit of dynamic stretching (toes, heels, B-skips) before embarking on the main event.
5:00 @ interval pace, 4:00 recovery, rinse and repeat;
4:00 @ interval pace, 3:00 recovery, hey look at that, it’s 0609, head back to launch for name-o-rama and COT.
14 PAX assembled at SCMS on a warm, humid morning to get faster and fitter.
After a brief disclaimer, warm-up mile to the end of Strawberry Lane, turn around and head to the track.
Four rounds of dynamic stretching to ensure the leg muscles are firing properly.
1:00 intervals consisting of a 30 second mosey, 20 seconds at medium/hard pace, and a 10 second sprint. After completing five of the 1:00 sets, recovery mosey of 2:00. Repeato x 2 for a total of three rounds or 15 1:00 intervals.
Call an audible suggested by Coach Slim Fast. Instead of 800s as shown on the Weinke, head over to Rounding Run for some hill work.
Return to launch for stretching until the clock hits 0615.
Thanks to Insomniac for taking us out.
Another morning of quality work was recorded by the Mountain Goat PAX. Everyone was pushing hard and leaving their mark on the SCMS track and surrounding areas. Had a couple of quality sweaty shirt wrings after COT. The 30/20/10s don’t look hard on paper, but the second time through YHC was definitely feeling it, and the third round featured more surviving than thriving. Hopefully everyone enjoyed Slim Fast using his whistle to signal when to change gears during the 30/20/10s. YHC is fairly certain that Sensei was not a big fan, as his ears are probably still ringing from being in such close proximity to SF. The audible to finish with a trip to Rounding Run was a veteran move on SF’s part. Running hills on tired legs is good BRR training.
Joker continues to amaze YHC. He crushes every workout he attends while bringing great 2F and leadership. #A51GOAT
Don’t know if anyone else caught this, but we had a near-miss Tiger Rag flyby this morning. He was cruising up Woodfox as we left the lot for RR.
Timed mile next Friday (May 26th) at Mountain Goat. This will be a great opportunity to set a PR and/or establish a baseline for training.
F3 Speed for Need read all about this charitable initiative being spearhead by JRR Tolkien and Nash (Metro). Thus far, nearly $17,500 has been raised to purchase specialized racing chairs. Please contribute in anyway you can.
CLT Craft Course is tomorrow, May 20th at 12:00PM. The course starts at NoDa Brewing Co and stops at five other breweries along the way. Sign up here CLT Craft Course to RSVP and consider making a donation to benefit the Alzheimer’s Drug Discovery Foundation.
12 PAX started their Friday off on the right hoof foot for this week’s installment of Mountain Goat. We kicked things off with a mosey to the end of Strawberry Lane, switched to dynamic stretching, and then embarked on our journey through Bevington. We alternated between periods of hard running and recovery for the majority of the workout, working our way to Rea, 51, and back to Strawberry. The finale consisted of 3 x 200M AYG with equidistant recovery.
7 determined and dedicated GoatPax braved Cantore’s foreboding forecast to become faster and stronger.
YHC kicked things off with a succinct disclaimer before departing the SCMS parking lot for a clockwise warm-up around the Rounding Run loop via Woodfox. We regrouped on Strawberry and proceeded to the main event, after a bit of dynamic stretching.
The Thang
0:30/0:30/1:00 intervals: 30 seconds at I(interval)-pace followed by 30 seconds of recovery; 30 seconds at I-pace, 30 seconds of recovery; 1:00 minute at I-pace, 1:00 minute recovery. We completed 4 full rounds and 2/3 of round 5. Final recovery run back to the lot for stretching and COT.
Moleskin
Announcements
Thanks to Insomniac for taking us out!
10 PAX braved a stormy Friday morning to get stronger, faster, and fitter. And soaking wet.
We launched promptly at 0515 after YHC gave the veteran crew a mostly weather-related disclaimer with thunderstorms in the vicinity. At approximately 0517, the skies opened and drenched the PAX as we headed out for the counterclockwise Rounding Run warmup. The plan was to complete the loop and meet at the third road hump on Strawberry Lane. Things went well until YHC made a wrong turn at the corner of Rounding Run and Rounding Run and ended up running the loop again. YHC realized his #QFail after passing the extremely low #lowrider truck for the second time. No harm, no foul however, just an extra half-mile or so.
The PAX regrouped for 400 meter intervals on Strawberry for the rest of the rainy morning. We completed 5 rounds at R-pace with 400 meters of recovery in between. Joker beasted the intervals, setting a blistering pace with Marlin and Slice not far behind. YHC felt pretty good for the first 350 meters of each interval, but those last 50 meters hurt, in a good, mitochondria producing way. Strong work by everyone today, giving their all despite less than ideal conditions. Store this workout in your memory banks and retrieve it when you need a boost, when you’re struggling or not feeling 100%. Thanks to Tweetsie for taking us out.
Richard Sheltra Memorial 10K/5K/1Mi Run April 29, 2017
Also on April 29 – Gethsemane Garden 5K to benefit orphanage in Kenya to help kids with HIV/AIDS. GGCCKenya website.