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
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.
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.