There was a good group at Devil’s Turn this AM. The count gets a little hazy but there were between 12 and 14 PAX today that finished between 4 and 7.5 miles.
Stumphugger and Wolfman were on their own time schedule and ran an unsantioned route of unknown distance. Wolfman was allegedly still running at the time of COT. Very little is known in this regard. #flewundertheradar
Thursten also ran unknown distance as a second timer to F3 and an FNG to Devil’s Turn. #cobains are in order here since we started with him and did not end with him. (poor Q skill not keeping accountability on all the PAX). YHC got to warm up with him and he was a good runner. I hope we find him again in the gloom next week.
Prohibition kept up the streak for a 4th in a row, but several other regulars were missing. However, Jamboree, Haggis, Horsehead, et.al. were all present and accounted for as usual though.
The red pill today turned out to be pretty awful. The challenge was to go at “marathon” training pace out and back from the track and then run at “threshold” pace while on the track. This plan had YHC considering recycling merlot in the bushes just to make the pain stop. Even with this questionable advertisement, try working in some threshold pace into the DT run next week. It is not fun but it will pay off big time. Speaking of… Horsehead posted a PR on number of times around the track before heading back. Nice work!
In other news, Bratwurst did not randomly appear at any point during the workout. At the turn onto Strawberry Ln, YHC heard some rustling in the bushes and expected Brat’ to come running through the underbrush, but alas, no.
Until next week…
Announcements:
– F3 Golf (taking place now)
– June 14th has been designated the official F3 holiday. Do the F3 Olympics in the morning and F3 Pool Party in the evening.
Champagne and YHC resisted the allure of the co-ed running group gathering in the Colony HT parking lot with us at 5:20 and headed to the school where the rest of the PAX assembled (except for 2 who snuck in late). Off we went for:
Warm-up
SSH x 25
IW x 20
MC x 20
The Thang
Mosey to the concession stand with some butt-kickers and high knees en route. Select a partner.
Partner 1 does called exercise.
Partner 2 runs to centerfield fence of a nearby baseball field.
Flapjack and repeat for all four fields with Jump Ups, Derkins, Sister Mary Catherines and Incline Merkins.
Mosey to back field, dropping markers every 30 yards or so. Gather in far end zone for quick Mary recovery: LBC, Flutter
Suicides: Split into two groups along end line. Group 1 AYG to first marker (30 yds) and back. Group 2 starts when last man of Group 1 crosses start line. Repeat 3 more times at that distance.
Repeat for markers at 60 (3 times), 90 (2 times) and 120 (1 time).
Plank recovery, then slow mosey through the nature trail back to middle of field. More Mary recovery: Dolly, Protractor
Split into groups of 3.
1 goes to one end zone for Hand Release Merkins.
2 goes to the other end zone for Jump Squats.
3 runs from partner 1 to 2. Flapjack and repeat for about 10 minutes.
Mosey back to front field for more Mary:
CDD x 20 (not Mary, but still)
Russian Twist x 20
Heels to Heaven x 20
Done
Moleskin:
We covered 2.5 miles during the workout, mostly during sprints. About halfway through the suicides, Harley brought back high school football memories when he asked if we keep going until somebody throws up. Thankfully we were spared that scene.
My mid-pack view during the running allowed me to see Fletch, Harley, Hopper and a few of the young guys tearing it up. Nice work guys.
Announcements:
Hang out with the F3Golf crowd after their round at Olde Sycamore (around 5:00 I think).
Mud run signups open soon. Get your teams together.
There was something else, but things were blurry by this point. Add in the comments if you remember what it was.
Without advance notice, the most creative thing this YHC could come up with was 34 SSH’s to celebrate Spackler’s 34th birthday. But lack of creativity was made up for with a nice workout filled with a variety for all whether you like to run or excel at Merkins or hills or even the Murderhorn at The Maul.
Warmup: SSH X 34, Imperial Walker X 20, Peter Parker Merkins X 10, Squats X 20, Parker Peter Merkins X 10, line up on the curb for 3 sets of dips with 1 leg in the air and another regular. Finished with 10 Incline Merkins on the Curb.
Workout: Jog to hill for partner hills and Mary. Partner 1 runs to top of hill for squats X 10; partner 2 performs various sets of Mary as many reps as possible (LBC, Dolly, Flutter, Heels to Heaven, Bicycle). Finished with a group Protractor including 2 10 count holds at 6 inches. Jogged to speed bumps where we performed various short sprints between speed bumps and exercises in between Sprints included: High Knees, Kareokee, Backward Run, Hill run, regular sprint. Exercises in between included Burpees (2 sets X 5), Diamond Merkins X 15, Jump Squats X 15. Jog behind the buildings for People’s Chair for 2 sets – 1) Overhead Press 2) 1-leg in air, rotate legs. Each for about 1 minute. 25 LBC’s during “rest” period. Jogged to Merderhorn for 1 quick run to stop sign and back with 10 sqauts in between. Jogged back to parking lot beside the movie theatre and finished with 3 hills running backwards up the hill for a nice thigh burn.
Haggis posting for Mermaid. Haggis to blame for this being late – sorry!
Balmy conditions for Bagpipe/Swift. Several for pre-Swift warm-up and stretch session. Run group pulled in with a few minutes to spare prior to launch. Bootcamp group followed YHC and Swift followed Bratwurst.
Thang:
Short mosey up past bagel shop down the hill to parking lot
COP
SSH x20 (IC)
IW x20 (IC)
Mountain Climber x20 (IC)-hold plank
Merkin x15 (IC)
Squat x20 (IC)
Plank: RLH/10 merkin/LLH 10 merkin-hold plank
Plank Walk left-right x20 (IC)
10 Double-Press Burpees OYO
Mosey to pond by 2 office buildings behind hotel to middle building
Grab a piece of bench
3-Exercise Bench Set
Jump-up x15
Dip x15
Derkin x15
Plank to wait for PAX to finish
60 LBC OYOB
Bicycle x30 (IC)
Repeat Bench Set
Plank-o-rama: RLH-10 merkin/6 inches/LLH-10 merkin/6 inches
People’s Chair: Arms out/10 count
Group Laps around Pond (approx 1/3 mile) with 3 Stops (x2)
Lap 1: 20 merkin/20 jump squat/20 incline merkin
Plank at launch: RAH/RLH/LAH/LLH/6 inches
Repeat Bench Set
People’s Chair: arms above head
Lap 2: 10 Burpee OYO/MARY: Dolly x20/Protractor/Heels to Heaven x20/Squat x20
Repeat Bench Set
Plank-o-rama: RH back pocket/LH back pocket/6 inches-10 count/10 diamond merkin
Move from terrace to grass in front of pond
Jack Webb
2 merkin/8 air press
4 merkin/16 air press
6 merkin/24 air press
8 merkin/32 air press
10 merkin/40 air press
Half lap around pond to parking lot next to hotel
Lunge walk approximately 75 yards
10 Burpees OYO
Mosey to lot
MARY
Rosalita x30 (IC)—Swift group joined here
Dolly x30 (IC)
Mosey to launch lot
Moleskin
Good numbers for a Tuesday after a 3-day weekend. The PAX were roughly 15:10 boot camp: Swift. Strong work by all PAX today. Heard a little mumblechatter about the volume of merkin. Merkin count: approximately 245. Easy on the run at 1.65 miles total. YHC appreciates the opportunity to lead the strong PAX of Bagpipe. Fairly certain Haggis is enjoying Swift and would like others to take a Q so he can keep running. On the ride home Cane told YHC it was a good one, but not as hard as YHC’s other Qs. This valuable feedback is very much appreciated and the challenge is accepted. YHC took group out in BOM.
Announcements
6/14: F3 Charlotte South CSAUP Olympics – 0600-0800 South Charlotte Middle School (Death Valley)
6/14: Epic 2nd Annual School’s Out / Summer’s In Pool Party – Sat, 6/14, 6-9 pm. Bring a dish & BYOB. $10 per family. HC via Evite.
6/14: Bike Ride for AG Kids – Farside organizing bike ride with kids at AG for June 14 at Francis Beatty park. Far Side will be providing more info soon.
2nd F: Charlotte Knights – Any pax interested in stepping up to Q Charlotte Knights game uptown please reach out to Bugeater at jasonehilliard@gmail.com.
New South Charlotte School Tutoring Program – Any PAX interested helping with setting up and running a tutoring program in Area 51, can contact Champagne (Brett Briggs) at bdbriggs@gmail.com.
Area 51 Service Opportunity – Area 51 is working with Church on The Street (COTS). We have committed to assist one Sunday a month and will need 5 volunteers each time. See website for sign-up.
23 (4 FNGs) of Area 51’s finest joined in the pre-F3 Golf Classic activities and played the Peak 51 course.
The Thang:
COP
Partner up for some ramp work
Partner 1 up & back Partner 2 does called exercise
Mosey to bleachers for circuit work:
Mosey to the track & partner up for Catch Me If you Can
Move to school walls for Peoples Chair AKA “The Semi Gloss”
Mosey back to the parking lot for Mary
Moleskin:
Announcements:
Tomorrow bring your running shoes and get in some miles before the golf outing later in the day. You will be glad you did.
The plan is the same as previous weeks. We will leave the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. We will all aim to converge back at the parking lot at 6:10 am. What you do between those two times is your business. Although, here are two options.
1) Run as group 1 mi for warmup, accelerate to marathon pace and hold it out to the track, around the track, and back to the parking lot.
2) Run as a group 1 mi for warmup, go to marathon pace for 1.2 miles to track, once on track accelerate to threshold pace and hold until it is time to go back to the parking lot, then go back to marathon pace for the run back.
Get your Progressive Difficulty Matrix and calculation website for your pace from previous preblasts. See you tomorrow!
The First Annual F3 Golf Tournament is upon us. Details and logistics are below.
First, we wouldn’t be able to do this without the generosity of our sponsors. Make sure to thank (and patronize) the Pax who gave generously to make the tournament possible.
PRIME SPONSORS – These guys keep you hydrated and your belly full.
EXPO SPONSORS – Stop by and see them on the course.
HOLE SPONSORS
CASH DONORS
IN KIND DONORS
SWEAT EQUITY
WHERE: Olde Sycamore Golf Plantation. 7500 Olde Sycamore Dr. Mint Hill, NC 28227. 704-573-1000
WHEN: Thursday, May 29, 2014.
FORMAT: Captain’s choice; low gross and low net. Details provided on site.
GAMES PACKAGE: $20 for Mulligan package includes (2) mulligans per pax, one red tee, and one grenade. Details provided on site. BRING CASH, CHECK or CREDIT CARD.
CONTESTS:
OTHER
It’s shaping up to be a big day for F3 Foundation. Thanks to all the Pax who have contributed, donated, and are playing to make it happen.
The Thang: Meandering ~1/2 mile mosey throughout parking lot frontwards, backwards, karaoke left, karaoke left – I mean right, concluding at front parking lot near 51 with SSH X 25 while entire pax assembled and…..
Called exercises with 75 yard bear crawl/lunge walk to and fro as follows: Burpees x 20 OYO; Russian twist x 20 IC; Merkins x 20 IC; Knee-ups x 20 IC; Carolina Dry Dock x 20 IC; Flutter x 20 IC
Mosey to soccer field bottom of hill for 11’s: Squats & Burpees; mini plank fest @ end
Mosey to the pavilion and……Peoples chair w/leg raises; Inverted double & single handed planks – and repeat; LBC’s x 50 OYO was mixed in there somewhere
Return to starting place and…..Burpees x 15 OYO; Dolly X31 IC
Moleskin:
Several members of the pax made note of the arrival of humidity – aka “heavy air”. While true, we ain’t seen nothing yet in that department. I do not have an accounting of the kettle bell pre-workout participants, but I do want to give a shot out to those fine men – looked like there were 8-10 doubling down this morning. Nice work!
Lobster Roll, thanks for helping me catch my wind after the 11’s with various planks. Go Sox!
Hops took us out with meaningful prayer. Thank you Hops – great way to start the day.
It is always an honor to lead guys. Great work by all.
Announcements:
Young Love: Please consider purchasing a Road ID. Our Site Q and others noted the safety and emergency medical benefits of having critical contact and medical information on your person during workouts. More information is available on the F3 nation website. Link here for convenience – Road ID is the last item listed: http://f3.mudgear.com/pages/f3-discounts
We are going to be starting a new workout on Monday June 2nd . The focus will be on isolated strengthening of legs and flexibility/mobility. This is perfect timing for BRR training and for those of us amongst the pax with injury problems due to flexibility. Let me know if you are interested in Qing this type of workout.
Here is some more info
Workout Name- FLEX
Description: Flex is a recovery and mobility workout that will incorporate rehab/prehab movements such as stretching, foam rolling, balance work, stability balls, recovery bands ant the like. The goal is to address current sore spots and to work to prevent future ones.
Location: Calvary
Time/Day- 0530 on Mondays
Duration- 45 minutes
Other Items- Items you may want to bring: Mat, Stretching bands, Yoga Block, Foam Roller
-Radar
15 strong brothers came to Stonehenge to kick the Memorial Day weekend off with a workout in the early gloom. Our workout was simple but very productive.
The Thang
COP
– Imperial Walker x 25
– SSH x 25
– Slow Squat x 25
Jog to Ledge Lake for run with pain stations.
Round 1:
Run 1 lap
Run 1 lap with 10 Derkins, 10 step ups (each leg), 10 dips
Plank for pax to regather
Round 2:
Run 2 laps
Run 1 lap with 20 Derkins, 20 step ups (each leg), 20 dips
Plank for pax to regather
Round 3:
Run 3 laps
Run 1 lap with 30 Derkins, 30 step ups (each leg), 30 dips
Plank for pax to regather
Round 4:
Run 4 laps (partner with slower runner to encourage him to do all 4, adjust pace as needed)
Run 1 lap with 40 Derkins, 40 step ups (20 each leg), 40 dips
Plank for pax to regather
Frehley’s Comet led Mary (on knee wall)
– LBC x 20
– Flutter x 20
– Dolly x 20
Run back to launch point
COT
Moleskin:
– This was a good one. 14 laps (over 4 miles) running, 100 Derkins, 80 step ups (each leg), 100 dips and the ab workout. YHC was definitely smoked after this one. I trust all the pax got what they were looking for.
– Solid work by a good crop of 2.0s once again. This was a hard workout and it was great to see their resolve.
Announcements:
– F3 South Pool Party on 6/14 at Candlewyck Pool Clubhouse
– F3 Dads cranks up in June at Beatty Park
– F3 Olympics on 6/14 at SCMS (Death Valley AO)
– Greenville, SC F3 Custom GORUCK on 6/14
– Check COT, email. twitter, website, etc. for updates on all of these