Seven kept it pretty simple (not easy) at Asylum.
15 Side Straddles
15 Imperial Walker
10 Steve Earls
15 Plank Jacks
Point A -> B Opening Set
A series of mobility, agility and sprint drills approx. 20 yards each way. Examples includes high knees, butt-kicks, side shuffles, bear crawls, duck walks, lunges and burpee broad jumps. The drill last about 15 min. Each time we finished a set, it was concluded with 5 Carolina Dry Docks.
4 min per set 20 sec work, 10 sec rest
Set 1 – Bonnie Blair (jumping side lunge)
Set 2 – Mountain climbers
Set 3 – Freddy Mercury
Set 4 – Burpees
Point A -> B Closing Set
Repeato of the above. It was significantly more difficult after the Tabata.
Low flutter, high flutter and Rosalita
Sometimes the hardest job is doing something you’ve already done. It’s in that persistent grind where discipline and mental toughness is forged. Doing those sprints over and over again isn’t exciting, but it most representative of the daily work (both at home and for your employer). Learn to dig in and push through. Aye!
12 Men ran to through grass to Publix.
Hats off to pre-runners Happy Meal, Wild Turkey, Atlas, Bounty Hunter and Cul-de-Sac. 2+ miles of extra credit!
Standard warm-up with the exception of Steve Earls (squat + hill billy)
On the way to to Publix, we stopped in the grassy lawns of BCC –
15s and 50s – dips, Incline and decline ‘mericans + mountain climbers
7s – burpees and heels-2-heaven
Stand by your Man around Walgreens – P1 does merkins, P2 squats run to next corner and switch x 2
Rock work – curls, overhead press and tris x 7 and 14
Mountain climber – bear crawl – plank jacks
Finish with sprints
I’d like to take this time to bring up a few notes from the workout
– In the 6+ years of Stonehenge, we’ve never gone so far north.
– Frehley’s is “allergic” to grass and ran on his own. Fair enough.
– As I leaned against a fence plank, I broke it. #beefy
– Cul-de-Sac found the rock pile and it was a nice break in the miles
– Kirby pulled a Cheddar and nearly missed the work out. Thx to Billy Goat for bringing him back.
After declaring Independence, the fun really started. While we celebrate the signing and sending of that amazing documents; brave for sure, it’s the hard work after that declaration that deserves the recognition. The process of creating a more perfect union took a lot of blood, sweat and tears. Even now, it’s our duty as citizens to move our nation (and the world) to peace, justice and the pursuit of happiness for ALL.
Partner Parking Deck Ascent
Up the ramp with partner, stopping at each ramp
10 hand-slap ‘mericans
15 WWII sit ups
20 plank partner jump
Down the stairs and up stopping at each level for alternating plank jacks and Carolina dry docks x 3
Wall Squat/Push-up 11s
Facing wall squat (if you do this wrong you will break your face) x 10
repeat via Jacob’s latter until complete
Bottom of ramp plank pull through / top of ramp Coolers (F3 Exercises)
We left the deck and rounded up for sky humpers
10 Parter Derkin plank and run around the traffic circle x 3
Bear crawls with dips and dying cockroaches 7s
Not a lot of running, but I count 14 unique exercises and few push-up variations. Friends, there are lots and lots way to make a boot camp interesting, varying your exercises is just one option. New territory, changing speed/intensity and coupons work great, too. Check out the F3 exercise list, google some bodyweight exercises and steal from other great wienkes. That said, I did get a refusnik today. (Tolkein was concerned about “penis burn”. We scrapped it and moved on.)
Ice 9 Larry and Job “Larry Birded” the whole time. No standing around for those hombres. Tclaps.
Always a pleasure to lead.
Converge at da Vinci tomorrow. Pre-runs at 5:30 and 6:00 AM.
Tai Chi is a “soft” Chinese martial that uses circular, range of motion. All the movements are simple, but putting it all together in one continuous movement takes practice and discipline. (Sounds a lot like life.)
There are four main styles of Tai Chi, but I know the Sun style best. It has a higher stance, shorter steps and the footwork emphasizes balance.
I am a Tai Chi novice, but I always feel invigorated after reviewing the movements.
Lessons from Tai Chi:
– Remember to focus on breath
– Be present,
– Don’t worry about being perfect, allow your movement to flow
– It’s ok to start over
– Practice, practice & practice!
Special thank you to Swiss Miss for hosting me and Madison and Beaver for being good sports and trying something new.
Musical highlights included The Flaming Lips, Modest Mouse, Interpol and The Pixies.
Let’s start with the kudos – cheers to Mary Kay (2nd Brave) and Taco Stand for ditching Cerebus for South Charlotte’s toughest AO. Last but not least, Frehley’s Comet absolutely crushed the last sprint of the day outracing men 10 years (or more) his junior.
Here’s the play-by-play –
From the Gibson’s lot we ran to the Brighthouse Financial lot for COP
20 Steve Earls (Copperhead squat & Hillbilly combo)
10 Mountain climbers
10 Hip slappers
20 Mountain climbers
10 shoulder taps
30 Mountain climbers
Wheel-O-Merkin (60 in push-ups)
From there we ran to the corner of Ballantyne Commons & Ballanytne Corporate for instructions. The plan is to run from the base of the hill to the top starting at a jog and accelerating to a sprint. Your pace and heartrate should be pushed faster as you get closer to the hilltop. (The goal is to NOT slog up the hill at the same pace.) Most of us made it up 4 times. (Frasier got to the top five.) That hill needs a name.
We finished with a final sprint in the Gibson lot and a few minutes of Freddy Mercury.
Meathead – tunes and tons (of iron)
Side straddle hops x 10
Imperial walkers x 10
Halos x 10
Around the world x 10
Figure eight x 10
Thang – Multiplier Ladders
1 burpee, 2 squats & 3 Russian swings
2 burpee, 4 squats & 6 Russian swings
3 burpee, 6 squats & 9 Russian swings
10 burpees, 20 squats & 30 Russian swings
Round 2 – same format
1 American swing, 2 rows & 3 deadlifts
10 American swing, 20 rows & 30 deadlifts
Round 3 – same format
Sit-up and press, Russian twist and flutter press
Not a lot to report today. Quiet group focused on getting in the reps. It was nice to meet some new people – Homer and Plasma and others who I don’t bump into too often Soul Glow, Fletch and Gypsy. Moreover, it’s good to take break from the miles to focus on the gainz. Thanks for hosting me.
Take it from my friends in the Digital Underground. Do what you like!
You don’t have to be superman to post with F3, you just need to get out of bed. Four men proved it’s better to be present than perfect.
SSH x 15
MC x 10
IW x 15
MC x 20
LSS x 15
MC x 30
Burps at top Heels-to-Heaven bottom
Using the bench, 20 step ups, 20 split squats & 20 single-leg deadlifts
Pull Yourself Together
10 pull-ups, lap
10 knee to elbow, lap
Monkey bars and parallel bar traverse
On the wall – air presses, calf raises, shoulder rotation and flys
Curb Your Enthusiasm
Plank walk with hands on the curb, sprint x 4
Wow, when I took a show a ridiculous amount of woodchips were washed away.
Ringer and Cobbler both coming off bouts of injuries, but still pushed hard all morning. Cobbler did burpees for the first time in weeks. That’s cause for celebration. For me, it’s ok to modify just don’t stand around. Atlas put in 5 miles before the workout. He bolted early, but he still earns a gold star today. Cheers to everyone who posted today at any AO.
Per the usual, I overscheduled myself and ended up with three Qs in one week. I didn’t even realize it until Bucky asked me about it on Tuesday. #liveinthepresent
Anyway, I decided to do something unique at each site. I would not repeat my typical routines or go to the same, well-worn spots. Spoiler alert – I did it! #patsselfonback
I’m going to provide an executive summary of the exercises and spotlight the uniqueness to each Q. (Everyone skims this part anyway.)
This was probably the most difficult of the three Qs. It’s the oldest AO and there are 2 workouts that meet here. Is there anywhere where haven’t been? Yes. South on Johnston Rd. The likely reason no one has traveled further south than Panera is the lack of sidewalk. Alas, it’s those wide strips of green gully are the perfect half pipe for myriad exercises. We ran 7s and 11s up and down turf alley. There’s even a fence that’s perfect for derkins and supine pull-ups. One down, two to go! 2.6miles
Another long established AO, but most Q are kept within the strip mall or the monsterous Murderhorn. Good stuff, but variety is the spice of life. We traveled to Indigo Lane for 10, 20, 30 & 40 squats and ‘mericans on the corners. Then we trekked to Chanticleer Holdings. The front of the building has a wall and fountain perfect for step-ups and derkins. Plus, the wide car free parking lot hosted a sprint session. Two down! 2.4 miles
The Brave bills itself as S. Charlotte’s toughest AO. (Truth is, I’ve never seen anyone not complete a workout, but I have seen someone puke his face off.) I needed something difficult, but after two Qs and a 7.5 mile Long John Donut Run (Wed), I didn’t want to stack miles. Eureka! The 1000 rep challenge! Now the 1000 rep challenge is not unique to F3 and I’ve seen other AOs take on this motherhumper, but no Q at The Brave has throw down the big 1-0-0-0. The plan 4 miles (site minimum) and 10 stops for 100 reps per stop (10 x 100 = 1000 math!). To keep everyone honest, I called all the exercises IC. We mostly did different stuff – a mixing of ‘merican variations, Mary, squats and lunges, though we did 100 air presses at Regal Theatre and 100 mountain climbers the final stop. Cheers to Mario, Cheddar, Mic Check and Gumbo for keeping me company and being good sports. 4.1 milies
After more than 4+ years of F3, I’ve been awed by the adventures we take every morning. I absolutely love not knowing exactly where we are going or what we are doing. Thank you to each Q for adding you flavor to each workout. That said, just like there are only 88 keys on a piano, yet infinite songs to be played, we have many more adventures to create. Moreover, I appreciate the friendship and chatter that makes each Q or post unique. Remember it’s not just about the first F and we grow by connecting, sharing and laughing with each other.
There quite a few fellows battling injuries and serious health issues. I won’t name them here, but I do think and pray for wellness and recovery. Please do the same.
*If I missed someone who posted with me, send me a note and I’ll add you to the PAX list.
5:00 Pre-Run 1.3 mi loop w/ Fire Hazard, Bunker & Atlas
5:15 Main Event
2 mi warm-up
Conlan to Ballantyne Commons to Ballantyne Corporate and down Harney to Rushmore
+ some of the usual form drills
Sweet Bessie @ Rushmore Dr.
400 m sprint, 400 m recovery
300 m sprint, 300 m recovery
200 m sprint, 200 m recovery
100 m sprint, 100 m recovery
Sprints speed = 1 mi race pace
not quite 1 mile run home and arrive to the Bagpipe pax writhing on the ground.
Thank you to Brat’s continued leadership and coaching. Please step up and offer to Q Swift. https://www.signupgenius.com/go/10c0d4baeaf29a46-f3swift
Cars, bikes and water fowl, it’s more dangerous than ever running in South Charlotte. Wearing all black is no longer a responsible choice. Please invest in a high-visibility and lighted gear. Live to run another day.
Joe Davis Run Registration
Speed for Need – check here for upcoming race calendar
20 Side Straddle-hops
10 Figure eight
10 Low, slow squats with deep squat to loosed the hips
20 2-handed swings / 1 ‘merican push-up
19 2-handed swings / 2 ‘merican push-ups
1 2-handed swings / 20 ‘merican push-ups
Drop 10 Drill
30 Upright row
20 Upright row
10 Upright row
backward wind-up, SPRINT
backward wind-up, SPRINT
16 Imperial Walkers
backward wind-up, SPRINT
20 ‘Merican push-ups
backward wind-up, SPRINT
backward wind-up, SPRINT
10 suitcase deadlifts, each side
Rinse & repeat
CORE ‘round the horn
Udder – flutter press
Cotton mouth – American hammer
Loogie – Heels to heaven
Mighty Mite – Louganis
Argonaut – Sid the kid
Cheese Curd – American hammer (again)
Frehley’s Comet – Dying cockroach
High tide – Windshield wiper
Purell – Toe-tap crunch
Rachel – Freddy Mercury
Wild Turkey – Plank-O-Rama
Thanks to all who came out. The AO is pretty vanilla – just plain parking lot, but the more southernly location may have tempted a few more pax. Bells vs bags may have been a selling point, too. I doubt the advertised an delivered sprints were the reason anyone showed up, but sprints are the perfect compliment to weight work – keep the heart rate up and fires up the fast twitch muscles.
Apologies for the awful music. Truth be told, it’s not my taste at all. I’m a fan of early punk and garage rock, but I know it’s not super popular. (Check out radiomutation.com for podcasts of my favorites.) The rap-rock this morning was pretty dreadful, devoid of any soul. Cheese Curd probably regrets asking me to turn it up.
Some random highlights
Purell & Argonaut really sprinted during the blimps
Cheese Curd wore a purple headband
Two respects – Cotton Mouth and Frehley pushed through all morning
It’s great to see Loogie at strength workout, I hope those shoulders stay on the mend
Udder kept up the mumblechatter. I expect nothing less.
Stay tuned for Tweet & Meat for more opportunities to get swole.