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.
Cold, but not bitter temps today. No reason not to post, but we’d keep it moving and get a few breaks in the shelter of the Hanoi Hilton Deck. (Please start calling it that.)
From the Viva lot head to the deck, a little bear crawl break along the way.
Ramp 1 – Side-stradde hops & ‘merican push-pups – 10 ea
Ramp 2 – Seal jacks & wide arm pushups – 10 ea
Ramp 3 – Plank jacks & diamond pushups – 10 ea
Down the steps and head to Quickie Mart, backward, sideward and lungeward motions along the way.
Burpees at bottom, run up the stair and avoid the broken banister, heels -to-heaven at the top
Step-ups and split squats
7, 14 & 21 rep
Back to the deck for Ark loaders & sprints – REAL sprints
We did bear crawls, inch worms, crab walks, frog jumps, alligator crawls and duck walks.
Down the steps
Romanian single-leg deadlifts 7, 14 & 21 reps
Just a quick note about safety: Please be careful when you Q. Looking back, I should have not crossed the street as quickly as I did and the deck is getting way to busy. Waverly is a great site, but we should keep our activities to the less public streets and lots. Wear reflective clothes and vests.
POST ON SATURDAY!
Joe Davis Run
Sweet Tooth Run
From the cinemas, we ran to the Harris Teeter parking lot for all the jacks:
We jogged across Rea Rd to the Uwharrie Bank baby deck.
Lower deck near enterance – 10 Carolina dry docks
Lower deck near steps – 10 ‘Merican pushups
Upper deck far wall – 10 donkey kicks
Upper deck near ramp – 10 jump squats
Repeat with one less repetition until 1 of each exercise.
Mary for the six – flutter, LBC and LB-twist
People chair with air press, overhead extension and bent over row
Bear crawl across the deck to the wall for 5 derkins
Repeat until with one less repetition until 1 derkin
Exit the deck, calf raises at the light
Two runs up the big hill with 5 burpees at the bottom. Then in the cinema lot complete alternating sky humpers and curb dips until time.
Here’s the obligatory nod to the cold. Yes, it was. That said, we’ve faced more extreme temps and the deck provided shelter and a way to keep the heart pumping. (With all the laps we got more than a mile in the garage. Tagalong and Happy Meal got even more by lapping the group. Great push, you guys!)
We had a pretty quiet group today. Though we did learn Toolbag stole his safety vest from a client.
Check out Speed for Need for both:
Joe Davis Run
Sweet Tooth Run
If you haven’t signed up for the Swole Challenge, check out Slack and/or send a shout to General.
A sweltering 50+ degrees in December, brought out the pax and our resident Canadian, Strange Brew, went shirtless.
15 Side-straddle hops
15 Imperial Walkers
10 low-slow squats
15 mountain climbers
R1 Back and Forth
10 rounds of traveling across the parking lot in various modes of locomotion and then completing Carolina Dry Docks.
We ran forward, backward, sideways. We broad jumped, lunged, duck walked, bear crawled and crab walked.
R2 Up and Down
We departed the parking lot and headed for Brixham Hill. Along the way, we stopped for 5 squats at each streetlight. Once we got to the base of the hill, we ran Native American style to Ballantyne CC. On the way down, we stopped for alternating calf raises and Bobby Hurleys.
R3 Around and Around
Climb Duckworth Wall and then start with 1 burpee, 2 merkins and 3 heels to heaven. Repeat and add a multiple of 1, 2 and 3 respectively. Keep going until we are out of time. By the end lots of guys were moaning on the ground or trying to catch their breath.
Mission accomplished. We managed to stay together for 3+ miles and squished in a healthy dose of bootcamp beatdown.
I missed, literally and figuratively, last week. It was great seeing the regulars Billygoat, Happy Meal, Shrinkwrap, Loogie and semi-regulars Kirby, Buckeye, Snowflake and Fire Hazard. Keep coming out and keep supporting each other.
Donning their weight vests, One-Niner & General_ plowed through the metal murph.
1 mile run
300 two-handed kettlebell swings
200 kettlebell squats
100 kettlebell rows
1 mile run
Extra credit – Snatches & a few minutes of core work.
Takeaway – If you need a recommendation for a Christmas brew, these guys have some recommendations. Plus, One-Niner may or may not endorse drunken yard work.
This week called for Sprints and there was no way I going to opt for mile repeats. Honestly, it’s because interval running, especially sprints is important to building speed, muscle and endurance. (For me, mile repeats would just turn into speed-single speed jogging.)
1 mile-ish warm-up jog
Ceremonial warm-up drills
Sprint 400m / jog back to start
Sprint 300m / jog back to start
Sprint 200m / jog back to start
Sprint 100m / continue straight and run the Rushmore/Synchrony loop
Takeaway – Citgo and Valderama were the real speed demons. Those guys were keyed up and smoked the sprints. Madam Tussauds still has crazy speed. Goonie had to depart early, but made the most of his time. Paper Jam – a true runner kept his feet moving and insisted on taking the long way home to get some extra mileage.
Hey all you runners, step up and sign up to Q. That includes bootcamps, too. F3 runs on volunteer leaders. Plus, a variety of Qs, workouts and routes is what make F3 unique. It’s easy to find ideas for workouts and routes online, plus site Qs and vets can offer advice.
19 sweet potatoes got mashed Bagpipe.
From Vine American Kitchen we strode to Conlan’s Circle for a standard warm-up – jacks, walkers, ‘mericans, mountain climbers and low-slow squats.
Constigan Park Starfish
Partner up. (Odd numbers, but we’ve got enough injured guys we worked it out.)
Strength exercises on the outer corners, return to center for cardio exercise. Exit the same lane you came in and rotate clockwise to next corner. Repeat until you hit all four corners. After the fourth corner, return to center and continue doing the cardio exercise until the six is in. (Don’t stand around.)
R1 – Partner slap ‘mericans & mountain climbers
R2 – Patty cake sit up & hip slappers
R3 – plank & jump/step-overs & step-ups
R4 – rotating side plank & Freddy Mercury
Square up. Each pax tries to tap his opponents shoulder and knees. 1 minute
From plank, each pax tries to tap the top of his opponent’s hands while not being tagged.
Little baby jog back to base
‘Merican / LBC descending ladder
10 ‘mericans, 10 LBC
9 ‘mericans, 9 LBC
all the way down to 1 ‘merican & 1 LBC
Great to see so many vets and new pax. For those of you heading into your first winter – keep posting. It’s never that cold for long. Buy a pair of running tights, a few long sleeve shirts and decent gloves. You’ll be fine. Winter is when we tend to eat too much and stay indoors too long.
Wild Turkey’s Recipe Sweet Potato Cranberry Pecan Casserole Recipe. Make this on Thursday and wow the in-laws.
4 – 5 sweet potatoes
1 can of cranberry sauce
bag of pecans
.5 cup brown sugar
5 oz condensed milk
half stick of butter
pinch of salt
Peel and karate chop the sweeties into the size of gravel. Dump into slow cooker.
Mix the condensed milk, salt and brown sugar. Pour over the potatoes.
Open the cranberry and smear over the top of the potatoes.
Top with pecans.
Chop butter and intersperse amongst the nuts.
Set the cooker to low cook for 5 – 6 hours.
If you’re sassy top with cinnamon and/or nutmeg. Enjoy!