Author Archive Thin Mint

The Vanishing AMRAP

Thang

  • Mosey to stop sign just south of the Remi building facing down the long road towards Room 101
  • COP – IW, Abe Vigodas, enough of that
  • Take a tour of the AMRAP
    • Run towards Room 101 and do 20 HR Merkins at first crosswalk
    • Continue and do 20 HR Merkins at second crosswalk
    • Continue and do 20 Burpees at Stop Sign
    • Into Level 2 of Deck and do 20 Pull-ups/CDD combined (as many pullups as you can, finish getting to 20 with CDD)
    • Run down level to basement and use cinder blocks for 20 curl, 20 OHP
    • Run up stairs to top (level 8)
    • Backwards run length of deck
    • Bear crawl width of deck
    • Run all the way back the way you came to the stop sign we started at
  • Continue for as many rounds as possible but drop off 1 exercise each time
    • Round 2 we dropped off the 1st HR merkin set
    • Round 3 no HR merkins at all
    • Round 4 no HR merkins, no burpees
    • There was no Round 5
  • Return home for COT, Prayer, Announcements, etc.
  • Proceed to Panera

 

Moleskin

Still all kinds of humid today but, unlike last week, we spent more than half of our time outside the deck and in the fresh air which helped a lot. The burpees and the stairs did not, but it’s The Brave so that’s how it goes. Solid crew of 7 kicked some ass today. Two made it 4 full rounds, one a good amount faster than the other (you can guess who that was — hint, he was bald). The rest made it almost 4 rounds and most guys got right around 5 miles or more.

Vanishing AMRAP was courtesy of Rachel who did a different version of it a year or so at The Brave and it sucked so much it stuck with me until I could pull it out today. You’d think it would get easier dropping exercises, but it never feels that way. Feels like you just barely escaped death, but that’s about as good as it got.

  • Purell gets props for even showing up after waking up at 5:02. The man skipped his morning business to make it there by 0515, true to his word that he would show. I think the extra gut weight slowed him down as YHC was able to keep up with him longer than usual.
  • Kirby almost hacked up a lung for pretty much the entire workout. Not sure if it was a cold or if he swallowed a cicada, but he toughed it out anyway. Nice work.
  • Fire Hazard loved this workout and never complained, not once. In fact, he is still not complaining about it.
  • Cheese Curd actually seemed to love the workout and never skipped a rep. Strong work today. Thanks for coming out.
  • Wild Turkey, our birthday boy, failed to mention it was his birthday but we did plenty of burpees in celebration anyway. Happy Birthday, WT!
  • One Niner alternated between pushing hard and checking on the 6 — about all you can ask for in a new Site Q.

Speaking of One Niner, thanks for stepping up as YHC’s replacement Site Q of The Brave. It’s been fun, but I can only take so much of Mario and Tuck so it’s time for someone else to step in. Seriously though, One Niner is a regular and should bring some great new energy and ideas to The Brave. Welcome!!

 

Announcements

  • Isabella Santos 5K — Speed for Need Race right in our backyard in Ballantyne Corporate Park. Incredible event. Prices go up tomorrow. Sign up now and talk to Fire Hazard or General_ about details or if you would like to push — https://isabellasantosfoundation.org/annual-5k-for-kids-cancer/
  • Wild Turkey Birthday Q at Stonehenge tomorrow, 0600, Vine
  • There was more but I can’t recall at the moment

Bend and Snap

9 PAX for this week’s edition of Cerberus, including one FNG who earned the name Legally Blonde

Thang

  • Mosey to the lot behind Whole Foods for COP (IW, LSS, Merk, Mtn Climber)
  • Line up abreast facing opposite end of lot
    • 10 merkins, 10 spider crawl steps, 10 merkin, 10 spider crawl, sprint to the other side
    • 10 squat, 10 lunge walk, 10 squat, 10 lunge walk, sprint to the other side
    • Sprint all the way across
    • Sprint all the way back
    • Burpee broad jump to the halfway point, sprint the rest of the way
  • Enough of that, mosey to the base of the parking deck and find a partner
    • P1 has the option of lunge walk, bear crawl or crab walk
    • P2 runs up ramps to the steps on the next level up from wherever P1 currently is, down one flight of stairs, and then up the ramps to find P1
    • Flapjack and repeat until you get to the top of the deck
  • Extended Mary
  • Down the steps and head to the traffic circle at Waverly Walk and Matthews Farm for 4 corners (ish)
    • There are 4 roads leading away from the traffic circle, instructions given on how far to run down each
    • Run them in any order
    • At the end of each pick one of the following until you have completed 4 roads and each of the exercises (20 burpees, 20 jump squat, 20 HR merkin, 20 CDD)
    • Lunge walk, bear crawl or crab walk round and round the circle while we wait for the 6
  • Mosey to the park with the doggy turf and find a spot on one of the low walls
    • 10 modified step ups each leg (foot remains on the wall so right foot on the wall, step  up and lift your left knee, bring left foot back to the ground with right foot still on the wall, right foot stays until reps are completed and then switch)
    • 20 dips
    • 10 derkins
    • Repeat but with 20 modified step ups each leg, 30 dips, 20 derkins
  • Head back to launch, done

 

Moleskin

Nice varied crew of A51, SOB and UC this morning as is usual at Cerberus. Tried to throw out a mixed bag of exercises for this crew and venture a little bit away from YHC’s typical run-heavy workouts. 2ish miles is where we ended up.

McGee started the workout by insulting our FNG’s car and telling him he didn’t need to worry about it getting broken into since all of the other cars parked next to it were nicer. He then went on to wonder why he was the only one who showed up to the soft launch of his workout the day before. Cause and effect, my friend. Cause and effect. (That, and not letting anyone know about it until 9PM the night before).

In all seriousness though, McGee showed us how an FNG should be welcomed to F3. Talked to him throughout the workout and even had a name waiting and ready to go by the time we got to COT (something which YHC is very grateful for as my naming record as Q is pretty shabby). Legally Blonde was brought out by Doc McStuffins — he is a student at UCLA pursuing a pre-veterinary degree, is out here for the summer, and has spent a few days shadowing Doc at his office. McGee, with a Hops-like knowledge of movie trivia, quickly realized that the main character in Legally Blonde went to CULA and thus the name was born. The fact that Doc informed us he is quite bright and that he is a competitive powerlifter in his spare time put the icing on the cake. Welcome, Legally Blonde. Hope to see you out there more this summer.

There has to be a better name for the modified step up things we did. We should do them more often. The PAX can confirm that they hurt way more than your regular, run of the mill step up and they are a great way to train your legs for the hills in the absence of an actual hill to run on. BRR is less than 6 weeks away. Get excited people.

Good seeing Shop Dawg back out consistently after a hiatus from the 1F, even if he did straight up refuse to lunge walk, bear crawl, or crab walk. He chose Option D: none of the above. Still, after hearing about the time and talent he put forth leading the Sandbox pallet project last weekend, I have nothing but respect for this Respect. It’s an honor to know you, buddy.

Another muggy morning but we made the best of it and everyone pushed hard today. Appreciate you all coming out.

 

Announcements

  • McGee’s new Thursday AMRAP workout at Waverly (yet to be named) continues next Thursday. He’s hoping to double, or maybe even triple, the attendance so come check it out. Meets 0530 at Viva Chicken in Waverly. 30 minute AMRAP bracketed by warmup, cool down. Guaranteed to kick your butt.
  • Fast Twitch and Swift converge at Charlotte Latin track this Tuesday for time trials (1 and 2 mile timed options available)
  • Crane Relay – sign up
  • UC 3F Opportunities
    • Sundays at 700 AM, Open Door, @ Five Stones Church Office
    • Mondays at 730 PM, Sanctuary, @ Brooklyn Pizza in Wesley Chapel

The Quadruple Triple Nickel

What We Did
Mosey to the base of Blue Ridge and gather for instructions on the quadruple triple nickel (originally a triple triple, but these guys were too darn fast)

Triple Nickel

  • 5 squats at the bottom of the hill, run up
  • 5 hand release merkins at the top, back down
  • Do this 5 times

The Hills (complete entire triple nickel on one hill before moving to the next)

  1. Blue Ridge Circle up to the flag
  2. Dark corner of Mountain View up towards the yucca, hang a right at the Old Bell cul-de-sac up to the peak
  3. From Sardis & Wilby up Wilby to where the road bends hard right
  4. Back to the dark corner of Mountain View, but up the other way to the flag

Pledge of Allegiance and mosey home

What We Did Not Do

  • Complain
  • Quit
  • Mail it in
  • Understand the directions the first time (ok, this was only Purell)

NMM

I love Horsey. I know it well enough to not go too often (probably not often enough), but I still love it. Not many places a Q can give 30 seconds of instructions, telling you to do a god awful, monotonous thing over and over again for an hour, and have it actually be done the whole time (excluding the infamous Bratwurst fiasco of 2017*).

As an F3 guy, my M and 2.0s are, to their great delight, treated to an abundance of F3 talk throughout the week. They’ve heard about the mysterious Horsey and expressed opinions other than “love” for it when I mentioned on Sunday night that I was Qing.

Tenleigh (aka Savannah Smile), age 6, isn’t buying it: “It doesn’t sound like a real place. I think you are just joking again but I hope you don’t get scared by the panty man.” Coincidentally, I’m pretty sure she doesn’t believe in Santa either and is just keeping her mouth shut to keep her present count up. #smartLittleCookie

Taelyn (aka Pele, formerly Swordfish), age 10, will believe in Santa and unicorns until she’s in college just because she wants to. Not looking forward to her dating years when I have to remind her that even Prince Charming thought with his weinke when he was a teenager. She’s in a Shel Silverstein phase and thought this place worthy of a poem she brought me later and made me promise to share:

The morning is dark
Chester’s cigarette makes a spark
He’s in his underwear
As if he doesn’t care
We run away and try not to stare
The horsey hills are really steep
Why didn’t I stay home and sleep?
I see green lights! Up ahead!
I feel like I am almost dead
We say the pledge under the stars
Then we head to our cars
Wow, that was a hard climb
Oh well, I’ll see you next time

And Jocelyn, age undisclosed, called it like it is and said as only a loving wife can: “You are an idiot. I seriously don’t understand why any of you would want to do that.”

Fair enough, nail on the head. It’s dumb, we all know it. It hurts. We hurt. It’s a dark little hole of suck we (some more often than others) knowingly climb inside on Monday morning. I could ramble on about how giving everything you got up towards the yucca and then realizing you had to dig for more as you turn right to head up the cul-de-sac is preparing us for when the real sh*t hits the fan. But, if you’re coming to Horsey, you’ve been around F3 long enough to have heard (and hopefully know) all of that. For me, I mostly just have a good time getting out there with a bunch of like-minded idiots to hurt for a while. And, feeling like a badass when I have to stumble down the stairs for the next 48 hours. In the end, it’s better to be a guy who has come to Horsey at least once, than to be a guy who hasn’t.

Too many faces to name names. You all kicked as$ and I didn’t see one man quit. Thanks to Spooky Jon for letting me run the show for a day, and thanks to all of you for coming out and climbing in the hole with me this morning.

* For the record, YHC was one of the few who stuck with Brat and actually enjoyed the pain of that workout quite a bit. Albeit, I had a headlamp and did not pull a Tweetsie, so I may be biased.

The Crane Relay

Join your F3 brothers on Friday, October 26th at 9 PM in the Ballantyne Corporate Park for The Crane Relay, straight from the mind of Frasier himself.

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 August 25th, no exceptions.

 

What

  • Teams of 5 will be selected by captains in a fantasy snake draft style in the hopes of creating a number of evenly matched teams making for better competition and 2F
  • Each member of the team will run 3 loops (3, 4, and 5 miles) for a total of only 12 miles in a rotating fashion
  • All loops will be on paved roads / greenways
  • Each loop will start and end at the same point where we will all be stationed
  • Expect some great 1F while racing, but even more 2F as you will be hanging out at “camp” quite a bit

When

  • The race starts on Friday, October 26, 2018 at 9 PM
  • We should wrap up by 5 AM or so on Saturday morning, just in time for 2F breakfast and getting back to the family without even being missed

Where

  • Exact location is TBD, but the starting line will be somewhere in the Ballantyne Corporate Park, likely at one of the hotels
  • Also a possibility of renting a block of rooms for showers, naps, etc.

Why?

  • None of the loops will be especially hard so this is perfect for PAX of all abilities — I will repeat, if you can get through a boot camp, you can (and should) do this race.
  • The draft should create a number of relatively balanced teams which removes all of the pressure as you are only expected to run to your current ability level (and will be running against guys of a similar level of running ability).
  • Because it’s cheap, close to home, and at a perfect time so you won’t even be missed by the family.
  • Because it’s a great introduction to relay races (multiple legs, night running w/ headlamp, running tired, etc.) without the miles, expense, logistics, stinky vans, or time away from family.
  • Because you don’t want to be the guy who missed it.

 

Now that you are convinced and ready to sign up, here’s what’s next:

  1. Commit to the race by adding your F3 name to this sheet by no later than August 25thhttp://rebrand.ly/theCraneRelay
  2. Some additional steps that we haven’t figured out yet (seed time? t-shirt size? etc.). As we figure it out, we will let you know.
  3. Draft party in early September (attendance optional, but encouraged).
  4. Show up on race night ready to have some fun.

 

 

Magnificent 7s: Rock Edition

Thang

  • Mosey around Little, left on Walsh, circle up in Vet’s parking lot
  • COP (IW, Windmill, LS Squat, CDD, LS Merkin)
  • Mosey to rock pile and grab a lifting rock
  • Cross the street with rock and take stairs to the top of the deck, circle up for Magnificent 7s: Rock Edition
    • Round 1
      • 7 Rockies, 14 Thrusters, 21 Tricep Press, 28 Bicep Curl, 35 LBC.
      • Leave your rock, run down the stairs, to the other end of the deck, up the stairs, back to your rock
      • Extended Mary while we gather the six
    • Round 2: same but people’s chair/donkey kicks instead of Mary
    • Round 3: no rocks (Burpees, Jump Squats, CDD, Merkins, LBC) and only run to middle stairwell
    • Round 4: again with rocks but when done take your rock with you back to the pile and meet there
  • Once returning rocks neatly to where you got them from, line up abreast
    • 10 jump squat, lunge walk across lot, 10 jump squat, lunge walk back
  • Moset back across the street to the bus lane. Run down lane, 5 burpees every bump, back to launch.
  • 2 MoM to finish it out.

 

Moleskin

A man’s choice of rock says a lot about him, and it’s not always what you might think.

Sure, a big rock may indicate a powerful man. But, it can just as easily indicate a man who lets ego or overzealousness cause him to overpromise, overcommit, and then underdeliver when it comes to execution. Or, maybe it’s a man who has decided to dig deeper and push himself this morning. To try a rock just 10% bigger than he otherwise might have chosen to see what happens. Maybe he wins today. Or, maybe he learns what to do differently next time.

Just the same, a small rock does not necessarily indicate weakness. Maybe the man is coming back from injury, or didn’t sleep well last night, and is self-aware and humble enough to recognize this and choose an appropriate, lesser burden to lift until he is abler. Or, perhaps it is a man who has struggled with enough injuries in the past that he simply prefers to avoid them. Or a man who is overcautious and underestimates himself so, rather than risk failure or discomfort, chooses a rock he is certain he can lift — at the same time avoiding the very real chance of breakthrough and of building positive forward momentum.

Or, maybe you were just unlucky enough to be the last man to a rather small rock pile and had to take what was left and make the best of it.

If you were there this morning (and even if you weren’t), I encourage you to consider the rock you selected and reflect on how it might relate to other choices you make and the burdens you carry every day. Which man are you? Are you moving in the right direction? Should you choose differently next time? Maybe I’m just tired, but pondering that myself certainly led me to a couple interesting realizations which will certainly affect the next choice I make.

Whatever your choices, and whatever your reasons, I do know that carrying any burden is always easier when surrounded by my brothers — as it was once again this morning. Great representation at The Fishing Hole with an impressive 54 year age range between our War Baby – Kuechly (13) and War Daddy – Boomer (67). The sweat marks left on the top deck are just a small indication of the effort every man put forth at The Hole today. Thank you all for joining me.

 

Announcements

  • Convergence on Monday (6/18) at The Big House to celebrate the life of Dumpster Fire’s brother, Tom Maxim, and to stand with DF as he mourns the recent loss of Tom. Please join if you can and, if not, keep Dumpster Fire and his mother and entire family in your prayers. Pre-run @ 0500; Boot camp @ 0530; http://f3southcharlotte.com/2018/06/11/celebration-of-life-convergence/
  • Q School 101 this Saturday, 6/16, at 0600 at the Panera in Ballantyne. 1 hour workout followed by coffee/discussion. We will wrap it up by 8. Please come or pass the message on to someone who may benefit from it.

The Murderhorn Had a Baby

Thang

  • Mosey in a small circle around the parking lot and circle up for COP (and for Cheddah to join us)
  • After COP, mosey (carefully) north on Elm, across 485, and make a left on Endhaven
  • Pause for some merkins and plank while waiting for the 6
  • Take a right on Prince Edward and left on Hickory Forest, plank it up at the dead-end at Ridgemore Drive
    • Round 1: Run to the right down Ridgemore to the first cul-de-sac on your right. 20 HR Merkins, 20 Jump Squat. Back up the hill to where we started.
    • Round 2: Run to the left up Ridgemore to the cul-de-sac. 20 HR Merkins, 20 Jump Squat. Back down the hill to where started.
    • Round 3: Run to the right down Ridgemore. 20 Jump Squat. Run all the way up to the top of the hill. 30 HR Merkins. Run back down to where we started.
  • Mary
  • Return the way we came and stop at base of much shorter, much steeper hill on Prince Edward
    • Forward sprint to 1st light, turn around, backward sprint rest of the way up to 2nd light, return to the bottom
    • Backward sprint to 1st light, turn, forward sprint to 2nd light, stay at the top
  • Mosey back down Endhaven, pausing for a line of monkey humpers halfway, and back down Elm to launch
  • People’s chair on back of movie theaters
    • Air press, donkey kicks, sprint up the hill, return to the chair
    • Wait for the 6, 10-count, donkey kicks, sprint up the hill, return to the chair
    • Wait for the 6, 2x 10-count, donkey kicks, sprint up the hill, return to the chair
  • Mosey back towards launch lot and line up abreast
    • 10 CDD, bear crawl to first parking line, 10 CDD, bear crawl back
    • 10 jump squat, lunge walk to first parking line, 10 jump squat, lunge walk back
  • AYG (about 100 feet) back to launch

 

Moleskin

We’ve all seen an ugly baby from time to time, and we all know how it goes. When you first lay eyes on it, so new and fresh, you can’t help but (rightfully) think what a miracle it is.

But, once you’ve had time to look at it a little more. To see the forehead that’s a little wonky. The eyes that aren’t quite spaced right. All the little details you missed in that first glance. That is when you realize the truth of it all. Although it’s soul is, and always will be, beautiful — this is, for the moment, one ugly ass baby.

That was our experience with the Murderhorn’s spawn this morning. It was not until the 3rd trip, when we ran the hill from the bottom all the way to the cul-de-sac at the top, that we recognized it as a true thing of nightmares. Don’t think it’s quite as long as the Horn, but I swear it hurt just as bad. So, we dry heaved for a few minutes and then got the hell out of there. Still, it was fun interesting visiting fresh (possibly virgin) Maul territory and I for one hope someone takes us back. Caution is definitely warranted on Elm and Endhaven, but it wasn’t all that bad and once we got into the neighborhood we didn’t see a single car (that I remember).

Quiet bunch this yesterday morning once we hit Endhaven. Charlotte 10-Miler race veterans did make themselves known with their collective groans as we turned down Prince Edward. This friendly little set of hills is towards the very end of that race and is, by what I could gather from the expletives muttered, a definite crowd pleaser there as well. Frasier, who ran repeats up the hill encouraging PAX at this year’s 10 miler, may be the only person who truly thinks this baby is cute.

Had a great time with you all this yesterday morning. Work travel (and Stanley Cup hockey) kept me out of the gloom for longer than I like. Never realize just how much you miss it until you are right back in the middle of it. If you know one, call up a kotter this weekend and tell him how much we need him out there with us.

 

Announcements

  • Convergence on Monday (6/18) at The Big House to celebrate the life of Dumpster Fire’s brother, Tom Maxim, and to stand with DF as he mourns the recent loss of Tom. Please join if you can and, if not, keep Dumpster Fire and his mother and entire family in your prayers. Pre-run @ 0500; Boot camp @ 0530; http://f3southcharlotte.com/2018/06/11/celebration-of-life-convergence/
  • Q School 101 this Saturday, 6/16, at 0600 at the Panera in Ballantyne. 1 hour workout followed by coffee/discussion. We will wrap it up by 8. Please come or pass the message on to someone who may benefit from it.

That’s One Long Hill

21 PAX successfully dodged an onslaught of vehicles this morning and shepherded our FNG, Red Stripe, through his first workout. None of it was pretty, but it was certainly interesting.

 

Thang

  • Head up Little Ave and cut across 51, run to the crosswalk, push the button, wait awkwardly with 21 dudes for the walkie sign, cross 51
  • Circle up by our police escort in the Pet Supplies parking lot
  • COP (all IC): LSS x10, IW x10, Mtn Climber x10, Low Slow Merkin x15
  • Run towards Cabo’s, stopping at every crosswalk for 5 HR merkins
  • Take Carmel Commons across Carmel and plank at Bannington for instructions
    • Run down Bannington hill to street at the bottom past the bottom and up a little bit
    • 5 burpees
    • Run back up the hill
    • 5 HR merkins
    • Do this all for five rounds (triple nickle) three rounds ($0.13)
  • Continue down Carmel Commons to parking lot and large rock pile on the left
  • Form 7 groups of 3 for grinders
    • P1 – curl and press lifting rock
    • P2 – start lunge walk around set of 3 islands
    • P3 – run from P1 to P2, take over lunge walk, P2 back to P1 to take over the rocks, and so on
    • Once you get all the way around with lunge walks, switch to bear crawl
  • Avoid cars on Carmel, avoid cars in Carmel Crossing parking lot, cross 51 at the CC crosswalk
  • Gather at the base of the deck
    • 5 donkey kicks
    • Run up ramp and across the flat to next level
    • Repeat to the top
  • AYG down the stairs and back to launch
  • COT, FNG naming, BoM

 

Moleskin

YHC picked up our FNG, Andrew, at his house at 0515 and headed towards Charlotte Catholic for another muggy morning of pain fun. Without any prompting, he came out of the garage with a towel and water bottle — more prepared than I’ve seen any other FNG; good thing because Centurion is definitely an aggressive way to start an F3 career. Merlot may, or may not, have been spilled (all I know is bushes were involved) and he put in a damn solid effort and earned the name Red Stripe (Mississippi State grad — almost got Hotty Toddy; wife and 2 kids; Forest Hill elder; Air Force vet; grew up in Jamaica). Red Stripe already knew quite a few faces upon arrival and hopefully will be back soon to get to know some more. Welcome, brother.

As for the workout, the day started as many do in Area 51:

  • Chelms poked the bear the night before, trying to stir up trouble as any good (former) Site Q should.
  • Scabby ran in not even breathing hard.
  • Hightower showed again, getting stronger every time — consistency pays.
  • I learned how his uncle, Utah, got his F3 name this morning; funny story, ask Utah sometime #polygamistButNotReally — getting to a workout early pays, chance to chat while the brain still works.
  • Champagne grumbled gently reminded us that this is not Fast Twitch, this is a boot camp, etc.
  • Toolbag dropped some trash talk that No Show was going to be a no-show again about 30 seconds before No Show showed.
  • Tagalong showed up wearing his bright orange Dolphins shirt. Still not sure if it is cotton, but it sure looks warm.
  • Shrinkwrap bragged about how he has been practicing his cadence counting at home. We’ll have to see it to believe it.
  • Rachel pointed out that Champagne wouldn’t know a Fast Twitch workout if he saw one based on his attendance record at said AO.
  • Runstopper wore a perfectly color coordinated outfit (sans tights — must be summer).
  • Chelms jumped the gun went out hot and worked his way back to the 6 slowly but surely pretty quickly.
  • Ickey Shuffle reminded us all of his imaginary holiday called No Burpee Something-or-Other. We ignored him. He probably ignored my call for burpees.
  • Rachel and Lorax raced for pole position on the hill set with Brilleaux, Uncle Phil and a few more nipping at their heels.
  • There was much confusion when anything involving partners is called, even moreso today since it involved 3 (most of this confusion was admittedly the Q’s fault).
  • Runstopper pointed out YHC’s lack of color coordination.
  • Cars did not cooperate and a lot of people were headed somewhere at 0535 in the morning.
  • COT revealed the highest count of badass Respects at an AO in South Charlotte (Chelms, Shoe, Champagne not quite yet, Snuka) on a Friday morning. Less than usual, but 3 is still solid.

It was basically everything you might expect of a morning at Centurion. The most unusual thing about this morning was YHC at a Centurion workout. Definitely has been too long. Too many guys I look up to and that I enjoy working out with to let habit/bias (aka The Brave) keep me away so long. Recommend you also remember that this summer and try to mix it up a little.

Definitely seems like there is a lot more traffic on 51 and on Carmel than I remember there being. Seemed like every turn we made we were dodging vehicles in every direction. 21 is a large herd of PAX to move across those streets and YHC definitely could have done a better job of managing it. Next time we will just stay nice and cozy on campus.

Cut the hill set short today based on time when I realized this was actually going to be a Fast Twitch workout if we spent the whole damn time just running that hill. It’s definitely no Murderhorn, but that is one long hill. Downside, we didn’t complete our triple nickel. Upside, we had time for one quick sprint up the parking deck.

Enjoyed the time with the PAX of A51 this morning and hope you all have a great holiday weekend. Happy Memorial Day. Please remember to take a moment out of your time this weekend to remember the men and women of our armed forces who have given the ultimate sacrifice so that we can enjoy the freedom we often take for granted.

 

Announcements

  • Memorial Day Convergence at RockZero – tomorrow (Saturday) – 7 AM – Calvary Church
  • Memorial Day Convergence / Patriot 5K – Monday – http://f3metro.com/2018/04/29/memorial-day-convergence-and-patriots-day-5k-w-speed-for-need/
  • Leukemia Lymphoma Society Charity Dinner on Wednesday, June 13th – Bout Time’s wife, Laura Palmer, is the keynote speaker. Couldn’t find info online so see Cooter for details (I think he is the one who announced it).
  • F3 Pool Party at the Lawson pool on Friday 6/8 from 8-10 PM. Pool will be rented out just for our group. $40 per family includes pizza and beer and all proceeds will be used by our region in future projects with The Sandbox. See #the_sandbox Slack channel for details and sign up here: http://bit.do/f3sandbox

 

 

 

Paula Visits Fast Twitch

12 PAX arrived at Fast Twitch for what felt like a relatively cool morning ready (or not) for the grab bag of hilly running that came next.

 

Thang

  • Long(ish) warmup down (then up) Providence towards Arbo stopping at the lot before Windbluff
  • COP: Windmills x10 IC, IW x15 IC, LSS x15 IC, Merkin x10 IC (kind of)
  • Hold plank while instructions given for the first set. We will be running timed intervals down Windbluff, right on Raintree, stop at 51
    • 60 seconds hard, 30 seconds recovery
    • 30 seconds hard, 30 seconds recovery
    • 15 seconds all-out sprint (w/ good form if possible), 1 minute recovery
    • All recovery is jogging, return to the 6 then continue in a forward direction
  • Once at 51, instructions given for the main set. Paula Abdul (2 steps forward, 2 steps back 1 step back)
    • Route is Raintree towards Clt Latin / Providence
    • You will run forward 2 streets (only streets with a street sign count, no driveways/parking lots/etc)
    • 10 hand release merkins
    • Run back 1 street
    • 20 LBC
    • Continue this pattern until you reach Providence or we run out of time
  • COT / Name-o-rama (including Hawks Nest FNG Hightower) / BoM with Hawk’s Nest

 

Moleskin

YHC was excited to be offered this Q slot at Fast Twitch by Purell. The new launch point offers endless potential for painful, hilly suffering of which I am quite fond and I was more than happy to share this with the A51 PAX this morning. Morning felt cool at first but, as usual this time of year, that changed pretty quickly. I had visited the new AO a few times in the last few weeks so was aware of the new launch point, but multiple PAX were friendly enough to share addresses, pictures, maps and other various coordinates to make sure YHC arrived. Looks like Frasier has given us SOBs a bad name. Not sure whether I helped or damaged that reputation this morning.

The warmup was similar exactly the same as Fletch’s popular warmup last week. YHC made a point this morning to run far enough ahead of Purple Haze and Alf to not hear any complaining about running, running too fast, running on hills, etc. Unfortunately, the timed interval set required us to stay together and much mumblechatter was heard including the use of the word ‘Swift’ as a curse word. Nothing wrong with a little structure to the running, guys. Looking at Strava, it looks as if everyone played along for the most part. Appreciate it.

To appease the masses and avoid outright rebellion, our main set included moments of both hands and asses on the ground. This, unfortunately, did not make it any less painful. Took us about 4.5 miles to travel the 1.5 mile stretch of Raintree and it definitely felt like it was never going to end. The 3 trips up various parts of the Providence Colony hill, as well as the full trip up to Windbluff, were definitely soul suckers. Even Purell looked a little winded at one point so we knew we were onto something.

Rachel and Purell finished the entire Paula Abdul set with a little to spare and head back for the six. Believe Uncle Rico and Astro may have finished entirely as well and were close on Rachel’s heels either way. Uncle Rico’s (somewhat awkward by FT standards, perfectly acceptable at Swift) pre-warmup stretching* paid dividends as he edged out Astro. Astro likely would have finished quicker if not wearing a 30 year old cotton t-shirt that proved to be more of a wind-catching kite than an article of clothing. Alf and Purple Haze fueled each other with grumbles all morning and almost made it. Everyone else put in an impressive performance and refused to throw in the towel, all arriving at 0615 on the dot. All-in-all, we covered between 5.7 and 7 miles today, most at a healthy pace.

Thanks to all who came out. Pop Tart was last seen looking for a beer to fuel up for his next lap of Raintree after hearing Turkey Leg mention that the Beer Mile should really be the Beer Raintree 10K.

* recorded clip of Uncle Rico stretching available here: https://giphy.com/gifs/stretch-Ig9Z7wby0MOKk

 

Announcements

  • Uncle Rico’s restaurant, BrownBag (https://brownbagnow.com/charlotte/), is open and serving lunches near Stonecrest now. Early reviews from the PAX are good so swing in for a bite some time or grab some bulk food to bring home for dinner and get some brownie points.
  • Memorial Day Convergence this Saturday at RockZero, 7 AM, Calvary Church
  • F3 Pool Party at the Lawson pool on Friday 6/8 from 8-10 PM. Pool will be rented out just for our group. $40 per family includes pizza and beer and all proceeds will be used by our region in future projects with The Sandbox. See #the_sandbox Slack channel for details and sign up here: http://bit.do/f3sandbox
  • F3 Dads camping trip to Julian Price Park 7/20-7/22. $40 total for 2 nights. Lots to do including hiking, canoeing, rock climbing. Frasier needs HCs by 5/27 to make reservations. Talk to Frasier or check the #f3dads Slack channel for details.

 

Ben Nevis – The Gift That Keeps on Giving

Thang

  • Warm-up through the Bull Ring to parking lot
  • Dynamic stretching – heels, toes, high knees, butt kicks, lunge walk, b-skips
  • Head to Ben Nevis for the following:
    • 90 seconds hard effort uphill, recover to the base
    • 45 seconds hard effort uphill, recover to the base,
    • 15 seconds max effort uphill, recover 2 minutes
    • Repeat until 5:07 (4 rounds)
  • Head home the long or the short way for COP with Bagpipe

 

Moleskin

Ben Nevis is a beast of a hill and proved just right for this morning’s repeats. The idea was to run hard uphill for long enough, with a short enough break, that we built up some nice lactic acid in the legs and had to push through and keep our form in the final 15 second sprint. Worked out well enough although we probably went a little too hard on the 90 second efforts — par for the course at Swift. Saw some competition out there on the 15 second sprints — Haggis / Bratwurst showdown; Gumbo / Bunker duel; Woodson / Thin Mint drag race (Woodson by a mile).

Pleasantly surprised seeing One Niner out at Swift in spite of his tumble down a ravine a few days prior at PMBAR. Beast. Also good seeing Fire Hazard post somewhere other than the YMCA as he comes off his injury and great having Depth Charge back in the regular schedule (except for when he Qs mile repeats which YHC mysteriously did not attend). Awesome work by Magic Attic coming back to his 2nd Swift in 2 weeks. 5 minute T-pace intervals last week followed by Nevis this week is a strong start to a Swift career.

Near anarchy when lunge walking was called during the dynamic warmups. We survived. Such is the world of Swift in a post-Bratwurst era. New things will happen, mistakes will be made (although lunge walking was definitely not a mistake — if it’s good for the glutes, it’s good for the running). My only question is who’s running the pool on how long it will take before Bratwurst throws the amateurs out of the saddle and takes the reins back.

 

Announcements

  • F3 Pool Party at the Lawson pool on Friday 6/8 from 8-10 PM. Pool will be rented out just for our group. $40 per family includes pizza and beer and all proceeds will be used by our region in future projects with The Sandbox. See #the_sandbox Slack channel for details and sign up here: http://bit.do/f3sandbox
  • F3 Dads camping trip to Julian Price Park 7/20-7/22. $40 total for 2 nights. Lots to do including hiking, canoeing, rock climbing. Frasier needs HCs by 5/27 to make reservations. Talk to Frasier or check the #f3dads Slack channel for details.
  • Great Wolf Lodge family outing the weekend of 11/9. Discounted room rates are available now. If you plan to attend, the sooner you can sign up the better as it will help MT gauge how many more rooms we need to add to our block: http://f3southcharlotte.com/2018/03/19/f3-south-charlotte-2nd-f-family-outing-at-great-wolf-lodge-11-9-2018/
  • Upcoming date night at the Whitewater Center (paddle & dine) on 7/21. Need sign-ups in the next couple of weeks so we can make reservations: https://m.signupgenius.com/#!/showSignUp/20f0a4eaaaf2ba1fc1-f3sob2nd

Even Less Clever Than Fuse Box

7, make that 8, came to The Brave in spite of weather forecasts to finish their week right. 5+ miles later, they hopefully found what they were looking for. Quoting from Fuse Box’s backblast posted a few minutes ago: “In my haste to post a back blast before getting to my Saturday Honey Do’s, I failed to come up with a clever workout name.” (http://f3southcharlotte.com/2018/05/19/the-no-name-workout/)

 

Thang

  • Long, fast mosey all the way down Community House towards Johnston to the new hotel on the left
  • COP in the parking lot (Merkins, Mtn Climbers, 6-inch toe tappers, low slow squats, IW)
  • 7s on the decent sized hill in the parking lot (burpees / jump squats)
  • Run fast back up Community House stopping at every road sign on our side of the street for 10 merkins
  • Stop at entrance across from launch and head back north by the parking decks towards THE deck. Stop at every bump for 10 jump squats
  • Deck work – partner up
    • First Set
      • P1 up the stairs to 8, head down the ramps;
      • P2, head up the ramps;
      • When you meet, 10 handslap merkins;
      • Go back the way you came and meet at the bottom for 5 dumbocrats each;
      • Flapjack and repeat;
    • Second Set
      • P1 up NW stairwell to 8;
      • P2 up SE stairwell to 8;
      • Meet at the top for 10 handslaps;
      • Go back the way you came and meet at the bottom for 10 handslaps;
      • Flapjack and repeat;
  • Jail break back to launch
  • Finish your last handslappers if you missed them
  • Done

 

Moleskin

Solid crew at The Brave today, as always. You can guess who was out front with names like Purrell, Rachel and Frasier on the PAX list. You can also guess who was late with a quick glance at the PAX list (hint, he made a bathroom stop on the way). What you may not have guessed (but only if you haven’t been paying attention lately) was Paper Jam coming out to The Brave for his 2nd or maybe 3rd time in a month. The whole “Paper Jam is not a runner” thing is pretty much played out at this point (Snopes officially gave it a “False” rating), but it’s really great to see new faces such as his becoming semi-regulars at my favorite place to be on Friday. Now we just need some of our old regulars back out there (I’m looking at you General_, Ringer (is this guy allowed to cross the border?), Argo, Goonie, Market Timer, …) and even more new faces coming to see what they are missing.

Forecast called for possible thunderstorms this morning which also ended up being false. Humidity was some high number, but that’s pretty much a given this time of year. Broke my promise a little and stayed away from the deck for the first half of the workout or so. Thought it would be nice to get some miles in the fresh, moist air first. Much confusion over what a “street sign on our side of the street” was, so instructions were modified to “any sign attached to a metal pole with small holes in it that is in the grass immediately to your left.” This seemed to appease Frasier and the correct number of merkins got done. Had trouble following my own directions in the parking deck, but that’s different.

Anywhere between 4.5 and 5.5 miles today, plenty of elevation change and no man left behind. Only 6 days left until another Fun Friday at The Brave.

 

Announcements

  • F3 Pool Party at the Lawson pool on Friday 6/8 from 8-10 PM. Pool will be rented out just for our group. $40 per family includes pizza and beer and all proceeds will be used by our region in future projects with The Sandbox. See #the_sandbox Slack channel for details and sign up here: http://bit.do/f3sandbox
  • F3 Dads camping trip to Julian Price Park 7/20-7/22. $40 total for 2 nights. Lots to do including hiking, canoeing, rock climbing. Frasier needs HCs by 5/27 to make reservations. Talk to Frasier or check the #f3dads Slack channel for details.
  • Great Wolf Lodge family outing the weekend of 11/9. Discounted room rates are available now. If you plan to attend, the sooner you can sign up the better as it will help MT gauge how many more rooms we need to add to our block: http://f3southcharlotte.com/2018/03/19/f3-south-charlotte-2nd-f-family-outing-at-great-wolf-lodge-11-9-2018/
  • Upcoming date night at the Whitewater Center (paddle & dine) on 7/21. Need sign-ups in the next couple of weeks so we can make reservations: https://m.signupgenius.com/#!/showSignUp/20f0a4eaaaf2ba1fc1-f3sob2nd