23(ish) men showed for this morning’s installment of #F3Swift. Everyone thought they were getting off easy when we audibled away from AYG hill sprints to laps in the Ballantyne Corporate Park. Almost all changed their minds when YHC called 10 seconds left in our first rest period, which went by incredibly quickly.
The Workout: Warmup, 5-6 intervals of 5 minutes on/1 minute off at 10k pace, Cooldown and COT
With 5 minute intervals, we typically rest for 2-3 minutes between so that we can fully recover for the next work effort. Today was about something different. We were not fully recovered, we barely recovered before going again. Not only is this workout great for improving your Power Endurance (your ability to maintain a hard effort for a longer period of time), but it is great for improving your self-control (don’t go too fast, don’t be a wuss) as well as your capacity for suffering.
I don’t know about you guys, but whether it’s in my racing or just in everyday life, the ability to face suffering with confidence and experience, rather than panic and fear, is something I can never have too much of. The ability to lean into pain and unease and know that you have practiced doing hard things — maybe even have learned to love to do hard things — is incredibly liberating but requires constant reinforcement. Today it was reinforced.
I am happy to report that, despite much grumbling, I saw every man out there push himself to places he wasn’t sure he was capable of going to when we set off on our warmup. Well done, guys.
Kotters to Fahvra who looks to be just about over his injuries as he led the PAX. T-claps to all the guys wearing reflective gear, blinkies and headlamps. There were a lot of cars out there today (including at least one high speed chase), but we were a lot more visible than usual. Keep wearing that stuff. You own it, wear it. You might not realize the day it saves your life or that of the man next to you, but that’s a whole lot better than the other way around.
I am DR next week so Gold Digger has your Q and then I will be back for the last 2 weeks of February. (Hint: Woodson knows what one of the workouts is going to look like. Fletch knows the other. You are welcome to ask them, but you might not like the answer.)
I think I got everyone, but if I left your name off the PAX list please sound off.
A place to put your name: https://rebrand.ly/south_mountain_contact_list
What: Run/Hike 50K (or less) at South Mountains State Park in Connelly Springs
Route: The recommended “route” consists of 3 different loops (11.7 miles, 10 miles, 9.5 miles – details below) covering a total of ~5900 feet of elevation gain. Each loop starts and ends at the parking lot where someone’s pickup truck will have water and snacks (see below, bring a snack) for refueling before your next loop.
** If you don’t want to run 50K but still want to join in the fun, come run 1 or 2 of the loops. Or, come do your own darn thing since this is all just a suggested way to spend your morning. We have at least 1 HC to Ruck Loop 1 if that is more your style.
When: Saturday, February 22nd at 7:00 AM. Gates to the park open at 7. We will chat a little and then start running promptly at 0715.
Where: South Mountains State Park, High Shoals Parking Area (https://goo.gl/maps/DrA4wHzbuYrRdXE89)
Cutoff: There’s no official cutoff as this is not an official run but the guy with the pickup truck has to leave by 3:00 so if you’re not done by then the snacks/water will be gone. Otherwise, you are responsible for getting yourself home anyway so nothing else changes.
Who: PAX from wherever. This is going to be a fun day of running/hiking in the mountains with friends both new and old. Hope to see you there.
Cost: If you haven’t been paying attention, this is unorganized and unofficial and therefore FREE. If you are so inclined, it would be nice if you brought a snack to put in the backup of the pickup truck for your friends to try.
DISCLAIMER: To be clear, this is not an organized or official run/race/event. If you come, you are on your own and entirely responsible for your own safety and well-being. If you choose to run the same loops in the same order as us, awesome! But, as with all things F3, you are encouraged to modify as necessary to avoid personal injury and overall make good decisions with your life.
The loops/routes will NOT be marked. There will be GPX files available for those with fancy watches as well as printed maps and cue sheets available in some guys truck in the parking lot at South Mountain. Most carriers will have cell service out there so it is highly recommended that you carry your phone with you and common sense thoroughly suggests that you stick with a buddy.
Bottom Line: This is going to be a blast. If you haven’t been to South Mountains State Park before, you are really missing out. We will cover almost all of the trails there, including all the big views overlooking Jacob Fork Gorge, the 80-foot High Shoals waterfall, and the beautiful mountains of Western NC. As stated above, if 50K is too much to bite off, you can always come run one of the loops, make up a route of your own, or just come eat snacks and high five your friends when they stop at the pickup truck.
Interested? Add your name, etc. to this sheet so we can all have an idea of who’s coming: https://rebrand.ly/south_mountain_contact_list
Tentative Route Maps (to be finalized soon):
Full Route: www.plotaroute.com/route/993852 (31.2 miles / ~5,900 ft elevation gain)
First Loop: www.plotaroute.com/route/993743 (11.7 miles / ~2,100 ft elevation gain)
Second Loop: www.plotaroute.com/route/993851 (9.5 miles / ~1,700 ft elevation gain)
Third Loop: www.plotaroute.com/route/993748 (10 miles / ~2,100 ft elevation gain)
Beautiful 78 degree, 100% humidity morning at Hawk’s Nest. Someone expressed dismay upon realization that YHC was there to Q Hawk’s Nest instead of Fast Twitch. Fear was unwarranted – we got some good exercising in and my shoulders still hurt (probably because I don’t do enough boot camps, but this is besides the point).
Plan to hit Raintree was quickly abandoned when YHC saw the PAX count. Too many people wearing absolutely nothing reflective or lighted (lit, litten, illuminated!) to go onto any road, let alone that road. We found plenty to do anyway, with an awkward moment here and there.
As a quick aside, for the benefit of future Qs, I’ll list the exercises that the PAX of Hawk’s Nest do not like to do – seal jacks, jump squats (low slow or 180), burpees, pattycake situps, lunges, reverse lunges, broad jumps, pistol crunch, derkins,
As a quick aside, for the benefit of future Qs, I’ll list the exercises that the PAX of Hawk’s Nest
like to do don’t complain about too much – merkins, bear crawls, American Hammers. (And by the PAX of Hawk’s Nest I mean Spackler and Semi-Gloss.)
One Eye gets the MVP on the half-pipe – dude was flying. Snooka took the cake on the football field. Hops injured his calf during COP and needs to take lessons from Snooka on aging gracefully. Everyone was pretty darn good at sitting against a wall.
None of us were good at naming our FNG (especially YHC). It got bad enough that he was trying to help name himself at one point. My recording has it at 4+ minutes of naming. Someone finally came up with Dreyfuss. Mike and his wife are recently empty nesters and Mike is from Ohio. Dreyfuss is the dog from the 80s sitcom Empty Nest. Not sure on the OH connection. Either way, Mike chose a tough first workout and hung in there. Awesome work!! Hope to see you back often. Welcome, Dreyfuss!
Fun times. Thanks for playing along on Tuesday. Some of the names above were at Fast Twitch running fast with Astro. Missing one name. Younger guy who left right after workout in a black truck. Sound off if it’s you or you know who it is.
The reviews are in. Last years runners (soccer armed or not) all agreed that this race was a blast and it’s going to be even better this year. Among some other small changes, this year we are going to kick the event off with a bang and hold the Live Draft one hour before the race starts. You really don’t want to miss this.
Join your F3 brothers once again on Friday, July 26th at 9 PM in the Ballantyne Corporate Park for The Crane Relay, Part Deux. (SOB Summer Picnic to follow in the evening on July 27th — all SCLT PAX and their families invited — more details sometime in the future in another blast from another person).
The Crane Relay is a Ragnar style running race (everyone based at the same location running 3 loops), but with shorter loops run on roads/paved greenways and, most importantly, teams picked in a draft. Total distance is 12 miles over 3 loops.
If you can get through a boot camp, you can (and should) do this race. More details are below or you can jump straight to the sign-up sheet here: http://rebrand.ly/theCraneRelay.
We need all signups by June 1st, no exceptions.
Now that you are convinced and ready to sign up, here’s what’s next:
Friday August 16th – Sunday August 18th
UPDATE: Tickets on Sale NOW
The cost is $100 per person (plus the fees that EventBrite charges us). This covers all your lodging, meals, activities and more. The tickets are NON-REFUNDABLE, but they are transferrable. If, for some reason, you purchase tickets and cannot make it to camp you can transfer them to another PAX.
Enough talk, here’s the link to purchase your tickets: http://rebrand.ly/f3dadscamp
Any questions or concerns, hit us up on Twitter or email firstname.lastname@example.org.Hope to see you all at camp in August!
F3 Dads Camp returns to Camp Thunderbird once again this summer for a weekend of Fitness, Fellowship, Faith (and a whole lot of Fun) with your 2.0s.
Many thanks are due to Blackjack & Halfpipe (and F3 Metro) for all their hard work the last 6 years making F3 Dads Camp the amazing event that it is — one that our 2.0s don’t stop talking about and that we Dads look forward to all year.
This year they are handing the reigns off to Thin Mint and Mad Dog who will be running things with a group of PAX from South Charlotte who have stepped up to help. Fear not though, Blackjack and Halfpipe are providing plenty of guidance and have turned Dads Camp into a well-oiled machine so the camp will be everything you have come to expect, and hopefully more.
For now, you have 3 things to do:
Tickets go on sale 5/8/2019 at 8:00 AM EST.
Remember to follow @f3dadscamp on Twitter or join #f3dadscamp channel on F3Nation Slack to make sure not to miss any announcements.
It was the land of affordable chicken, it was the place of overpriced bagels. It was the original home of the SOBs, it was new land utterly devoid of hills. It was grit and focus, it was endless mumblechatter. It was pearls on a string, it was suffering in place under weight. It was a glorious sunrise, it was dark, wet gloom. It was the best of marketing, it was the worst pain.
da Vinci (2/9/2019)
One Niner, Cobbler, Escobar, Twinkle Toes, Mary Kay, Dora, Taco Stand, Purell, Teddy, Chopper [R], Mighty Mite, War Eagle, YHC
After some Mighty Mite / Wild Turkey marketing that went over most SOB’s heads (but was still entertaining) and a lack of Bucky (aka the carpool driver), numbers were slightly lighter than usual at da Vinci in spite of all the cars parked in the lot courtesy of an early run crowd consisting of Bunker, Gumbo, Enron, Meatloaf, Woodson and Turkey. Nonetheless, 12 left Chick-fil-a in search of a way to earn our delicious breakfast.
We did lots of merkins on our way up Ardrey Kell to our base of operations for the morning – the parking lot behind Mickey’s Nail Bar. Here we found some lifting rocks and did something like the following:
Round 1 – 20 Curl & Press, 20 Rock Thrusters, 10 Merkin Right Hand on Rock, run a lap (repeat all this 3 times)
Round 2 – 20 Tricep Extensions, 20 Rock Squats, 10 Merkin Left Hand on Rock, run a lap (repeat all this 3 times)
Round 3 – maybe? Actually no. Can’t remember.
Round 4 – Grab your rocks and line up facing long way up lot. 5 Rockies, 10 walking rock lunges, 5 Rockies, 10 walking rock lunges, go for a while
Then we returned our rocks to the pile, and did more merkins and mary and step ups and dips on our way back to launch.
Notable performances included Taco Stand who has gotten exponentially stronger and faster each time I have seen him. Pretty sure this guy is pulling a pool haul style hustle on all of us and will begin challenging people to competitions for money sometime soon. #dontTakeTheBait
Escobar was almost late, again. War Eagle lied to Mary Kay and told him the workout wouldn’t be too hard. Mary Kay killed it anyway. Really, everyone did. Cobbler picked the wrong workout for a bum shoulder but made the most of it and put in some good miles while we all suffered under the rocks. Purell won the prize for biggest breakfast burrito eaten in the least amount of time. He also gets a prize from everyone else who attended for pointing out the rock pile to YHC on the pre-run. Had to scrap the original weinke when I realized there were no street lights in the other direction on Ardrey Kell. For everyone else who had trouble walking for a few days after last Saturday, you can thank our bald friend.
Chick-fil-a breakfast right after sunrise was pretty damn awesome as usual.
Wild Turkey, Nard Dog, Frehleys Comet [R], Cheese Curd, Cheddar, Strawberry, Cul de sac, Haggis, Fire Hazard, YHC
None of the same guys from last week. Either (1) they still hate me (2) they like chicken (3) the cultural divide between da Vinci and Stonehenge will never be bridged. Still, 10 guys (including 6 of whom are named after consumable products) made their way from The Vine parking lot on this rainy Saturday morning. Two of the guys had been personally EHed into showing up at Stonehenge with the promise that we would hit the deck. They showed.
Here’s what we did instead of the deck:
Really did have a plan for the deck but when it wasn’t raining too hard it just seemed like a crime to go inside. What we ended up with was a little more Brave than Stonehenge with 4+ miles and lots of exercises, but there was enough joking and chatter that it still felt like Stonehenge.
Wild Turkey was tearing it up today on 4 corners, Haggis made us all look like bumbling children on the hill sprints, Frehleys Comet was cutting weight and wore his heaviest sweat proof jacket. Cul de sac was kind enough not to compare this morning to the beautiful days he has been spending out at F3 Mountain View and Cheese Curd was kind enough not to mention that this workout was child’s play next to dragging his 120 lb sand bag around his garage while balancing a slosh tube on his noggin. Cobains to FH for abandoning the deck plan and props to Nard Dog for consistently coming out on one of two mornings he doesn’t have to get up at 3 in the morning.
Awesome seeing Strawberry back out in the gloom after a hiatus and hope it becomes a habit again. And while Einstein’s still may not be the best place to eat, it’s still top 2 in best dang places to hang out on a Saturday morning. We had Mario, One Niner and the man himself, Cooter(2-if you follow Slack) join us for coffeeteria. Cooter is on the up and up and looking to ease his way back into the gloom with some zero running options.
13 men, one an FNG, stayed off the hills (as promised) but still found a whole lot of hurt at the weekly edition of Rebel Yell.
Welcome to our FNG, Brendan Grady, now known as Boss Hog. Almost went with Runner Up as his M is a Boston qualifier and he’s working on running a few miles, but after a few months of F3 that name shouldn’t fit any more and War Eagle led us to greener pastures. Brendan has a dog named Rosco and Boss Hog fit better than Daisy Duke (think Hoover height).
YHC knows Boss Hog from around the neighborhood where he is super-involved both in our community as well as with his family, including often organizing dad/daughter events for a group of us in Park Crossing. As soon as you meet him and talk to him a bit, you will know that if ever there was a guy made for F3, this is him. He committed to showing up the first time I talked to him about it and followed through by coming to not one, but two posts in a row. T-claps Boss Hog, and welcome.
Moral of the story? Keep EHing — F3 is too good not to share it.
The rest of the Thursday group was a motley crew of misfits if I ever saw one. From Happy Meal creeping around with his full face mask, to Escobar rolling in on two wheels then returning to his car two or three times before we even left, to our freakishly long-legged and low cadence friend Bucky, to some noisy guy we later recognized was Pop Tart (kotters, brother). We even had Jitterbug from F3 Louisville back out for his 2nd post in SOB Land before heading back home. As he did on Tuesday, he showed us how a respect should really throw down and shamed Frehleys into leaving immediately following the workout.
Market Timer overslept and Strava proves that he ran over and tried to find us. Missed us by about 100 yards. Not sure if he’s happy or sad about that. Next time Wingman just needs to swing by his place on his way out of the neighborhood and honk his horn for a bit.
Cobains on the tardiness of this backblast. I blinked and somehow it’s Monday.
A dozen Bagpipers, including a Respect visiting from F3 Louisville, noticed sandbags in the lot and left heading south, hoping we wouldn’t return for them.
We went out hot this morning starting with the Merkin/Mtn Climber descending pyramid thing which was a shoulder smoker. Thanks to the whole Q-drenaline thing, YHC managed to make it through without the voice cracking. Grumbling was light at this point but increased in volume at the Conlan hill. Still, there were no refuseniks.
Kirby had to pause after the 3rd round to ensleeve his calf — just happy he did it before he finished, can never be too safe. Frehleys may have skipped a round, but no judgment here as I am pretty sure that is fully legal in the Respect rulebook. Another respect, our visitor Jitterbug from F3 Lousiville may have been regretting splurging on the corporate card at dinner last night. He was playing a symphony on his way up the hill that even Frehley’s would’ve been proud of had he been close enough to hear it. Nonetheless, my man Jitterbug represented Kentucky well and pushed hard with no complaints all morning. Word on the street he may be joining us again this week, perhaps with his boss in tow. Long Haul rounded out the trio of Respects and left Frehleys and Jitterbug in his dust. Hip looks like it’s healing well.
Thanks to Fire Hazard and One Niner for the sandbags this morning. Next time will have to spend more time with them as they add a nice twist to work around Loch Ness (and because Mighty Mite was offended that we didn’t use his bags). The even dozen PAX worked out just right for 4 bags and 4 groups of 3. War Eagle or Kirby, not sure who, even invented a new exercise by making the jump part of the Bobby Hurley a box jump. Seeing as Michigan is now officially better than Duke and just took over the #1 spot last night, this exercise (also better than Bobby Hurley) is now called the Charles Matthews (because Ignas Brazdeikis is just too damn hard to remember). #GoBlue
Great morning with great guys. Awesome having Teddy back with us on the regular now that he has moved back! Appreciate the invite to lead.
With the coming of a new year, we have a number leadership changes/updates in SOB Land and Western Union County.
First, I would like to announce the formation of the WUC Transition Committee. After speaking with a number of people both in WUC as well as in SOB, we have identified 4 individuals (Posse, Goodfella, Bottlecap and Mad Dog) to form this committee. Their mission is to take the next step in the formation of WUC as an independent region. Over the next few months, they will be attending SOB Board Meetings as well as working behind the scenes to identify and form the inaugural WUC leadership structure and get a handle on the logistics of forming and running a region. It won’t be an easy job and I hope you join me in saying thank you to them for stepping up. Both they, and I, will be communicating more information as we make progress.
Additionally, I would like to welcome the incoming 2019 SOB Board consisting of Mighty Mite, War Eagle, Transporter, Toolbag, Frasier, Cheddar and Mario. Also, we have a new F3 Dads Q (Gumbo), a new 2F Q (Mighty Mite) and an additional 1F Q (One Niner). All of these guys have lots of great ideas and will be bringing their time and energy to help SOB improve and grow. Talk to these guys (or me) if you have ideas, concerns, etc about our region. We want, and need, to hear from you.
Finally, I would like to thank the outgoing 2018 SOB Board (Doc McStuffins, Fire Hazard, One Niner, Private Benjamin, Nard Dog and Market Timer) as well as all of you in the region for your past and future efforts whether it be Qing, Site Qing, EHing, or simply showing up and making an effort to help the man next to you leave a little better than he came.
Looking forward to a great 2019.