Tick Tock

Tick Tock

Date: 2024-04-06 AO: davinci Q: war_eagle PAX: teddyf3, Palmolive, Odd Job, super trooper FNGs: None COUNT: 5
WARMUP: Standard warmup on the Blakeney playground of SSH, IW’s, merkins, runners stretch THE THANG: Clock workout. Run to 1:00 and do listed exercise then back to center. Run to 2:00 do listed exercise then back to center. 1:00 – 10 Kraken merkins 2:00 – 20 lunges each leg 3:00 – 30 shoulder taps 4:00 – 40 derkins 5:00 – 50 merkins 6:00 – 60 big boi situps 7:00 – 70 plank jacks 8:00 – up and overs at yoga studio with 10 squats at bottom x 8 times 9:00 – 90 dips 10:00 – 100 calf raises on curb 11:00 – 110 side straddle hops 12:00 – 120 LBC’s
Enough time for Final Four (Corners of Death). Each of the 4 Pax grabs a quadrant, picks up the cones and selects one of the exercises from their quadrant to do again. MARY: Throughout ANNOUNCEMENTS: WTF COT:

Super Sets

Date: 2024-04-09 AO: bagpipe Q: soft_pretzel PAX: Eleanor, Hawkeye, Hippie, picasso, Rousey, soft_pretzel, war_eagle, wildturkey, Icarus FNGs: None COUNT: 9
WARMUP: in place waiting for stragglers: 20 SSH, 15 IW, 10 merkins, 10 LSS. All IC THE THANG: the “super sets” are 20 reps of one exercise, 15 of another, and 10 of another within the same muscle group (ish). We did one super set per stop and ran from launch, to Sarah’s Y, up bagpipe hill, back down, circle Lochness, then back to Sarah’s and back to launch. An example would be like 20 merkins/15 SSH/10 diamond merkins. Or 20 straight leg one leg deadlifts/15 squats/10 burpees. We used the bank hills (10 reps), the rail on the bridge (20 dips), curbs (one hand merkins), benches (jump ups, sermons, etc.) MARY: 20/15/10 sets included LBC/plank jack/big boi, flutter/h2h/American hammer, dolly/plank jack/big boi ANNOUNCEMENTS: Waxhaw Trail Fest 4/20 COT: thanks Wild Turkey for taking us out.

MilePlan-Week3 Run1

Date: 2024-04-09 AO: swift Q: bratwurst PAX: midriff, Wolverine, flipper, sledge, voodoo, Gump FNGs: None COUNT: 7 WARMUP: Mosey down to Rushmore and preview the loop for the morning. Dynamic stretching then OYO for about 20 minute total warmup.
THE THANG: converting the MilePlan Week 3 Run 1 workout from distance to MOSTLY time-based intervals to keep the PAX together. 1. 1,000m 4:00 @ 10k pace, w/ 90 sec recovery after each interval 2. 500m 2:00 @ 5k pace, 3. 500m 2:00 @ 5k pace, 4. 200m @ goal mi pace, 5. 400m 1:30 @ 5k pace, 6. 200m @ goal mi pace
20min Easy to make our way back to COT.
Two options when doing these shorter 1mi plan workouts. 1) Give an honest effort (10k, 5k, Mile pace) for the intervals and do the workout as called. 2) Sandbag (see WXW Express) and repeat intervals to fill up the time. #1 if done properly will give you enough hard running for the day. Keeps you ready to do the second called workout of the week (this week is 3x 1000m) and gets in enough warm-up and cool-down time for our 1 hour timeslot. #2 may make you feel better, but if extending the number of intervals without the proper training base, you may be hurting yourself in the long run. Always better (in the long run) to feel like you could do more intervals than to suffer and give an less than your best effort on the final part of the workout.
flipper was in top form from the start today. Pushing the pack on each interval. Wolverine warmed up finally and then blew by the PAX on the second half of the workout. midriff ran his dream mile pace for the 1st 200m at Goal Mile pace, but then perhaps came back to his senses and realized that was not sustainable. Gump either did some extra intervals or the communication wasn’t passed on when to start the intervals and skipped some. voodoo filled us in on his kid’s nerd U in Cleveland that canceled classes for the day, not to party, but to journal and experiment at each stage of the eclipse. sledge was on recovery, but pushed hard for the whole hour and pushed through perhaps one of his first Swift workouts.
ANNOUNCEMENTS: – Waxhaw Trail Fest on 4/20 – not too late to signup and participate. Family-friendly event. Bring a shelter if you have one. Details – f3southcharlotte.com/2024/03/06/wtf-is-happening-on-4-20/; Signup – docs.google.com/forms/d/e/1FAIpQLSc6L9-1PMe5FOkaTtAxlEXuQyO4JQ2cgJEg0ciYM6rp35pT6A/viewform – Spartan race later this summer. See Wild Turkey for details.
COT: Wild Turkey took out the Bagpipe and Swift PAX.

1 month free trial

Date: 2024-04-09 AO: fast-twitch Q: Cheese Curd PAX: lex_luthor, hopper, Shawn Heath, Benny, geraldo, retread, ductwork, Astro (Kyle Kirchhoff), turkey_leg FNGs: None COUNT: 10 Going Strava segment hunting WARMUP: Jog to the fist segment.
THE THANG: Start running segments 1) 51 to Beverly Crest .55 2) Lawton Bluff 400- .27 3) Another 400- .27 4) Bardstown 400- .27 5) Beverly Crest Hill – .13 6) Hugh Forest to Waltham- .15 7) High North- .13 8) Beverly Crest to 51 -.79m 9) Hugh Forest to Brekmore Place- .28
MARY: not today
ANNOUNCEMENTS: WTF COT: thanks to Benny for keeping me on the schedule.
I enjoyed running for segments this when hoover and jrr_tolkien, so I signed up for the free 30 Day Strava Trial and began finding some segments
Harder than it looked to find segments in a row, but overall happy with the plan.
As usually, Shawn Heath starter off slow, but pushed the pace and took a top ten spot from me.
A lot of the crew was tapering for Ville to Ville, so sprinting segments were not high on anyone’s radar.
Hope Benny heals up as I think he pulled something along the way
Appriciate lex_luthor cutting his run short and heading back to launch with Benny
A few others went off and did their own thing. I saw frasier Dosey Doe and fletch at launch, but if you want them pax stats, and you go off on your own, you have to end with the group. turkey_leg and Astro (Kyle Kirchhoff) get the credit.
The plan was 11 segments and according to Strava, I got 9 (we did pass on 2 at the end). Logged about 6.2 miles and hit most of the segments I planned. Not sure why we missed getting credit on the one in Beverly Crest, but we did pick up one more along the way
Good luck to a few running the 100 miler and Astro (Kyle Kirchhoff) running something
Have a great day

Pax Pushing past their limits

Date: 2024-04-08 AO: firestarter Q: Rousey PAX: Watergate, Point Break, wildturkey, das_boot, Franky, Tanyatine, Taco_Stand FNGs: None COUNT: 8 7 Savages line up.
The Pax eyes said everything to me.
They said. “WE ARE PREPARED TO DIE”
It got me so pumped and excited that I couldn’t wait to get started!
Nothing gets me going that a Strong Veteran Group ready to get after it!
WARMUP:
Run Hard to the Bank:
Leave everyone behind.
SSH (While we wait) Butt kickers (While we wait)
Circle up: Hill Billy W Squat Windmill Potato pickers Toe touches w Merkin MTN climbers Pigeon pose Worlds Greatest Stretch
Explosive Merkins :
Ran all the way to the nail salon. 5 cones (10 yards apart) – Explosive Merkins. 5 sets . 5, 10, 15, 20, and 25. The final 25 was grueling. Everyone stayed strong and pushed hard beyond their limit . :muscle:
Sand Bag Run:
Partnered up. Qty: 6 , Sand Bag 55-60 pound sand bags. . Everyone had a Sand bag partner . wildturkey later disclosed that he and Point Break ran the entire workout without a partner to switch sand bags for a breather. That’s Savage! Sand baggers ran up the hill , switched partners midday after doing 20 Sand bag Squats. Another 20 Sand bag squats at the top of the hill. Everyone looked destroyed.
Back to the Nail salon . Steps up with Sand bags .
Hand picked Big Rocks. (I got there early just to pick out 8 big rocks for lifting and lined them up as a courtesy) Partner runs with Sand bag around island while the other person does Curls, Presses and tricep extensions. Lung walk to the next Cone. 2 times . Runner serves as the timer .
This is what you missed : Unfortunately we Ran out of time :sob:.
Beat crawl pushing rock with right / left hand . Then do wall sits with sand bag on your lap while you hold Rock in front of you at full extension for 3 min!
Quitters must do Sand bag burpees as a penalty.
Everyone pushed hard and were stronger today for it. Great to see vintage Taco_Stand out there and getting it done . I think das_boot was hoping for a Black Diamond work out . It’s coming Das boot and I know you will be attending. :wink:.
kirby took us out . Everytime he speaks it makes me feel warm inside .
ANNOUNCEMENTS: Indian Trail Run Fest : Good people doing some Savage shit !

Dead end

Date: 2024-04-08 AO: run Q: frasier PAX: bunker, Dosey Doe, fleetwood, hairball, kirby, Polly, wingman, Goonie FNGs: None COUNT: 9
WARMUP: THE THANG: covered some new ground by going into Ballantyne trails. Found our way at a dead end Street. Opted to not jump the fence. MARY: ANNOUNCEMENTS: Dosey Dough will be leading next week. COT:

Easy… until the end

Date: 2024-04-08 AO: swole Q: flipper PAX: voodoo, Uncle Leo, The Worm, flipper FNGs: None COUNT: 4 SFG prep continued with a double day, but a little light on reps. Pandora pumped out early aughts rock and four PAX got after it, nuff said
WARMUP: SSH, IW, Arm Circles, Swings, Prying Squat THE THANG: SLDLs, Waiter Carries, DBL Cleans, DBL Rack Squats, and crowd pleasing “hateful 8s” of snatches and merkins MARY: no time today ANNOUNCEMENTS: WTF, Savage Race, Rick Stuff COT: YHC took us out

One is the loneliest number

Date: 2024-04-08 AO: chubby-hubby Q: grasshopper PAX: grasshopper FNGs: None COUNT: 1
WARMUP: I pre-ran a couple miles, which included a code brown. I was running late, literally, and worried that I wouldn’t get back to the AO in time to launch with anyone. I was wrong. THE THANG: I ran our normal route, and saw lots of deer, and lots of other runners. MARY: I don’t know what this is ANNOUNCEMENTS: Running alone in the dark on an empty greenway is not as much fun as one would think. COT:

New Territory For Some Pax

Date: 2024-04-06 AO: the-rock Q: geraldo PAX: Circuit City, Cottonmouth, ductwork, geraldo, hoover, Runstopper, Water Works FNGs: None COUNT: 7
WARMUP: Started off then circled back for ductwork who came in hot. We headed over to the little traffic circle on the other side of campus for COP. SSH x 20 Imperial Walkers x 20 Squats x 20 Sharon Towers x 20
THE THANG: We took off down Route 51 and hung a left on Rea heading towards Dunkin Donuts. We stopped along the was for some Mary before turning into Carmel Estates. We ventured down to the Magic Kingdom, with instructions to stop at every other street light for 5 merkins. I clearly didn’t remember that there aren’t that many steet lights. We stopped at the end of the cul de sac for some Mary before reversing course, stopping along the way for several times 10 squats. Heading back to campus we stopped for some Mary before making our way to the rock pile for som arm work. We then returned to meet up with the Olympus pax for Mary MARY: Rosalita x 15 Flutter x 15 Heels to Heaven x 15 ANNOUNCEMENTS: Waxhaw Trailfest 4/20 Mumblechatter: – YHC promised Runstopper & ductwork 3-4 miles and we had 4.3sh – Kudos to hoover for the double down of Java Run & The Rock for 8sh miles. He’s Ville 2 Ville ready – Runstopper was setting the pace the entire workout – I don’t think the pax was disappointed bypassing Five Knolls – YHC didn’t give in to the pleas from some pax to make a run for Dunkin after Carmel Estates – The Magic Kingdom was new for sure pax like Water Works & ductwork who saw some nice potential customers in that hood – Kotters to Circuit City , keep coming back – Cottonmouth was pushing it today keeping up with Runstopper

When is the next KB workout? Whenever the pax swing into town!

Date: 2024-04-06 AO: olympus Q: Krzyzewski PAX: The Worm, voodoo, ickey_shuffle, mighty_mite FNGs: None COUNT: 5 This morning, five pax took to the world-renowned pavement of Olympus , ‘F3’s most exciting workout experience™’. Armed with a skinny weinke, uninspired playlist, and an onslaught of bad jokes, we trudged through an hour of pain, punctuated by 30 mins of monotonous swings. Luckily, the pax dug deep to bring some levity by passing the proverbial mic each minute of the aforementioned EMOM. In honor of our impromptu Def Comedy Jam, YHC hereby presents the following awards: – Lifesaver Award – goes to The Worm for sage advice on how grammar can prevent catastrophe – Pescatore Award – goes to Voodoo for best fish-themed joke, which also involves an accent – Humanitarian Award – goes to YHC for insightful tips on how to find our visually-impaired brothers in provocative locations – Ironman Award – goes to Might Mite for a long-ranging joke covering parrots, cigars, and bricks that somehow lasted the better part of 4 EMOM cycles – Sack Lunch Award – goes to Ickey Shuffle for carrying the joke-telling duties like said award with an impressive array of quips and wisecracks All in all, a solid pump made tolerable by good mumblechatter and great pax. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Da Presses (5 sets) – Single presses (3x/2x/1x descending ladder, alternating e/s) 2) Da Swings (30 min EMOM) – 1-handed swings (10x) 3) Da Carries (4 sets) – Farmer’s carries w/ heavy bells (90 sec) MARY: The gents of The Rock descended upon us leading to a choose-your-own-adventure Mary sesh with options of what appeared to be core-focused exercises and then a more painful route filled with weight-assisted lunges that Voodoo cooked up. Minimal time for either, but good odds that we see the lunges make an appearance at a nearby workout soon ANNOUNCEMENTS: – We’ve got the WTF on 4/20 – We’ve got Brew Ruck on 5/25 – We’ve got a Savage Race in June – We’ve got a blood drive…possibly soon? COT: Went out as per custom with the men of the Rock. Ductwork led us in a prayer for requests both said and unsaid.

Most T-claps

Mumblechatter

Sorry. No data so far.

Twitter