#F3Swift – Crossfit Competition
8 PAX launched from the Ballantyne AO this morning for a Cool, Swift, and Long Running Workout.
The THANG:
- Warm-up with 2nd F jog over to Metlife building at North Community House (1.4mi) and 4 to 5 10 second accelerations with 20 seconds jog in between
- 4:30 interval at 10K pace with 1:30 jog to recover and regroup
- 4:30 interval at 10K pace with 5:00 jog to recover and regroup
- 4:30 interval at 10K pace with 1:30 jog to recover and regroup
- 4:30 interval at 10K pace
- Cool-down with 2nd F jog back to AO
- Total miles were longest of Swift so far with between 5.5 and 6.5 miles.
The Moleskin:
- On the warm-up, the topic of Crossfit came up. Item #1 (as seen on Sportscenter yesterday) – they have to walk on their hands in competition. Item #2 (as seen Outside the Lines by Mr. Bean) – Crossfit is bad for you. Item #3 – that stuff is pretty expensive – no wonder they (Crossfit Rising) can afford a gym right across from Metlife in the heart of Ballantyne. and Item #4 – “there they go running” – oh, it’s just across the parking lot. A resounding “no thanks!”, let’s get on with the workout.
- Kind of surprised anyone showed up this morning if they read the Preblast. This was going to hurt. A car pulled up right at 0515, but it was a FNG to F3 (Odd Job) that wanted no part of the running.
- Apparently Frasier, who “dominated” the Muthaship Monday (per the mumblechatter at M. Tussaud’s place of employment yesterday) has a sophisticated internal clock, but he also avoids the preblast in order to get himself there. After running the first interval, he said, “My internal clock said that 2 1/2 minute interval was a little long.” No, just your hearing was off – that was 4 1/2 minutes.
- Most PAX appeared in 2 person combos today (not saying they’re couples) – Honeybee/Frasier, Abacus/M. Tussauds (guessing that Credits and Debits were a big part of the conversation), Outback/Mr. Bean, and Bratwurst/StumpHugger. Running with someone sure pushes you beyond your solitary max. Either you’re trying to break away or running to stay close. Both men benefit.
YHC arrived late to COT, but Mermaid had the joint Bagpipe COT under control. Check his virgin Backblast for Announcements.
Grinders and Sprints
16 men tuned in for another episode of the best worst hour of the week…#F3FastTwitch. Here’s what went down this morning:
The Thang
Disclaimer about YHC not being a pro. Motivational speech about pushing yourself on the runs. Both were beautiful moments filled with great emotion.
Run from SCMS to the stop sign at the end of Woodfox. Circle up for SSHs x 20 IC.
Left onto Rounding Run, across Raintree Ln to the stop sign at Windbluff. Circle up for IWs x 20 IC.
Run down Windbluff, stopping under street lamp along the way. Circle up for Mtn Climbers x 20 IC.
Run to the top of Shallowood. Divide into teams of 3 for hill grinders. One teammate at bottom doing merkins. One teammate at top doing deep squats. One teammate running the hill hard in between. Keep rotating through until the Q grows weary. Shallowood was our warmup hill.
Run back up Windbluff to the speed bump at the bottom of the hill. Grab some plank work with a couple 10 second Mission Impossibles while the Pax gathered. More hill grinders with your teammates on Windbluff. CDDs at the bottom. Flutter kicks at the top. Windbluff is much longer…and steeper.
Gather at the top of Windbluff for a run back down Rounding Run, stopping at Rising Meadow. From light post to light post, we did 5 AYG hill sprints with moseys back down. One of 5 was backwards.
Line up at the bottom in two columns for a double Indian Run back to base. Jailbreak at the end. COT. Solid takeout by Hops.
Moleskine
With Chelms on his 15th vacation of the summer, TL asked YHC after Muthaship yesterday if YHC wanted to Q FastTwitch this morning. Turns out he was joking…but, either because of lack of good judgment, serious O2 deprivation or being a Q tramp, YHC said yes.
YHC has become a fan of the simple and of repeating the simple. And so we just did the hill grinders and sprints for the duration. The goal was not so much mileage as it was to push hard on each run, especially the uphills, to work the legs and get the heart going. Think we accomplished that. and ended up with 4+ miles. Got all swole too with the merkins and CDDs. #NoMorePencilArms, #NoMoreConcaveChests. Don’t think the boys at Skunk want to take on any of us right now.
Remember Pax, Alf was responsible for the one backwards uphill sprint…you know, the one that lit the quads afire. Hops didn’t mind though…turns out he runs faster backwards than forwards. #wheelhouse
Some different faces out there this morning…good to have you all out to the FT. Special welcome to Starfish for making it one of his stops on his summer tour. Lots of Larry Birds on the sprints.
Always a pleasure to lead a group of great men like yourselves. TL, thanks for the opportunity, even if you didn’t mean it.
Btw, confirmed that a two column Indian Run is termed DoubleApplesauce. #Lexicon
Announcements
- Sign up for Mud Run
- F3 Dads Camp in mid-August is filling up…get on it.
Swerkin’
Swings + Merkins + Runnin’ = Swerkin’
The Thang:
Pick up your bells and mosey to the parking lot below…the mosey is your warm up.
Line up at the bottom of the hill and do the following x 40 rounds on the minute:
15 Kettlebell Swings
10 Merkins
1 Hill Sprint up and back
If you do not finish the above by the sound of the next minute timer…penalty of 20 Burpees for that round.
Total workout = 600 Swings, 400 Merkins, 40 Hill Sprints
Mosey back to upper lot
Moleskin:
Thankfully it wasn’t nearly as humid today as it has been recently. The total work put in today seemed to have many pax hunched over gasping for air and trying to find a way to get their grip back from all of the swings. A special congrats to the men who used 50 and 45lb KBs out there today, and to those who stepped up in weight from their usual KB, and especially Horsehead who chose today to be his first day moving from a 35lb to 45lb (that is super impressive for a guy that could barely do 10 pushups before he came to F3 less than a year ago!). For those of you who have been at the same KB weight for a year or more, it really is time to move up…as TR has said in the past, “In the Russian army, women use a minimum 16kg (35lbs) and men use a minimum 24kg (53lbs).” A quote from the 10,000 Swing Challenge (which consists of 500 swings per workout…we did more than that today), “If you feel you’re able to do a second workout in the same day, then you are “underbelled” – you’re either not going heavy enough or not training with maximal effort.”
We did fall a few rounds short because of time spent going to the hill and back, but we made up for the swings and merkins along the way back and only fell a few short on the hill sprints.
Well done today, and thanks Brown for the send off!
Welcome back Frostbite and Matlock!
3rd F Aftermath – Wednesday 6:30 Chapter 11 of Blue Like Jazz
Nice Form!
While Frasier was bringing pride to the Southland at the Muthaship, the 16 men of Base Camp moseyed down to the football field and, after being properly disclaimed, continued thusly…
Warmup
SSH x 20
Merkins x 10
IW x 20
Merkins x 8
Slow Squat x 15
Merkins x 6
Peter Parker x 10
Merkins x 4
Parker Peter x 10
Merkins x 2
Jog halfway around track, assemble on the far sideline.
The Thang
Sideline to sideline run with various exercises before, during or after said run.
Carioca, High Knees, Buttkickers, Merkins, Jump Squats, LBCs, Sister Mary Catherine, Carolina Dry Docks.
Gather in the middle for some starfish. 5 merkins in the middle. Four corners for 15 x Merkins, Sister Mary Catherines, CDDs and Jump Squats. Repeat until time called – about 12 minutes total.
Mary Break
Flutter x 20
Protractor
Dolly x 15 (after a Q fail)
Rosalita x 15
Mosey to the bottom of the stairs. Partner up.
Partner 1 does exercise while partner 2 runs up the stairs and follows the path back down. Flapjack while partners do 50 total of each exercise: Merkins, Jump Squats, CDDs, Sister Mary Catherines.
Partner 1 does 20 full sit-ups while partner 2 planks and holds partner 1’s feet. Flapjack.
Partner 1 does 5 Prarie FIre Marys. Flapjack.
Done
Moleskin
Solid work this morning by the PAX. Fireman Ed was the form police all morning and demonstrated excellent form himself on the buttkickers – I didn’t know sound effects were evidence of proper form.
Hopper eschewed the moderate label and ran in 4 miles from his house (but got a ride home – what was the backup plan if I didn’t show up?). More in line with the spirit of Base Camp, Simba and Big Top put in a solid 1/2 mile run in from Cedarwood. Next week, they’re meeting at the daycare.
Thanks, Passport, for letting me Q at Base Camp. Great group of guys.
Announcements:
Mud run signups are still open. Check the F3 website.
Church on the Street always needs volunteers. Check the weekly email for more information.
Church at Charlotte men’s retreat is Oct 24-26. 15 or so PAX have already HCd. Join us. Registration coming soon on CAC’s website.
Failure
On a morning not unlike many other, nineteen men ventured out into the gloom for a little Monday morning workout named for its location but known for much more: DMZ.
The THANG
05:29 – Plank for the disclaimer and a short explanation of the workout
05:30 – Merkins to failure
Mosey to Carmel Middle School. Circle up in the lights for warm up of SSH x 45.
Mosey to back of CMS for People’s Chair. No clock. Stay seated as long as possible. When you reach failure, run to the baseball fence and back. Failure has costs – repeat on one leg. I didn’t check the watch, but we did this until Love Boat and then finally Outback reached failure… or quit to allow the workout to move along. Outback said he could stay there all day, and I didn’t want to test him while I was on one leg.
Mosey down the hill to the CMS track. Partner up based on similar size / speed / fitness level. Partners complete called exercise until one reaches failure. Then run a lap. Winner does LBCs while loser does 10 burpees.
Merkins
Flutter (backwards run)
Elbow plank
Mile run (Tardy – flying, well done) – or 3/4 of a mile for everyone else
Mosey back to Carmel park with an extended lunge walk up hill (who knew those speed bumps were that far apart) followed by AYG 1-minute sprint back to finish.
0615 – COT
Moleskine
I’m struggling here. There was virtually no mumble chatter. None. It was eerily quiet, even during what seemed like People’s Chair forever – normally a Q-heckler’s wheel house. While I’d like to relay funny stories to make this more readable, everyone put their heads down and just got it done today as we covered +/- 2.8 miles. Hopefully the rambling words that follow form some semblance of a rational thought, and you are not all dumber for having read it.
Design of this workout was a result of F3 Connect (first plug). If you haven’t, you should check it out. It is lunch and networking with F3 guys, currently being held at Peculiar Rabbit on Tuesdays. Check Twitter @F3Connect for the next one.
After hearing from Dredd and OBT at F3 Connect last week, I finally got around to reading their book, Freed to Lead (second plug: http://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior/dp/0991238109/ref=sr_1_1?s=books&ie=UTF8&qid=1406559013&sr=1-1&keywords=freed+to+lead). It’s worth reading for several reasons, not the least of which is to get a bit of the history and mission, and if you hate it, you probably only wasted a couple hours. Anyway, in the book, OBT tells a story about crew and how the third 500m segment of a 2km race is often the hardest. I won’t do it justice, but the book draws parallels to the third quarter and that period of life often known as mid-life (roughly age 40-60) when a guy often needs to rely on the men around him. For some reason, that struck a chord with me.
I wanted to design the workout today to include multiple failures (not just in my ability to Q, of which there were likely many) and show that we can go further together than we can alone. That having someone alongside you – pushing, pulling, cajoling, and hopefully encouraging – you both go further. Hopefully that was conveyed, if not accomplished.
I cut the mile race off at the end of the third lap because you just never know how much time you have (taking this allegory to its logical ending, Tardy will live to 80 or possibly forever). It’s true though, and it was made more evident in COT. Please remember Chelms’ brother, and his family, in your prayers as he is dealing with brain cancer.
Thanks to Skywalker (get well soon, brother! It gets quiet out there without you.) for the opportunity to lead today. It was an honor, gentlemen.
Kirk
The best part of waking up is Burpees and Pull ups in the Gloom
7 men posted at Foxhole to make a great downPAINment on their bodies and minds to start their week off right. Here’s what we did:
The Thang:
COP – SSH X 25, IW X 20, Squats X15, Merkin X 15
Mosey over to the soccer field
KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
LBCs when finished.
Mosey over to the playground, running backwards up the hill carrying KB
7’s – 6 two handed curls and overhead tricep extensions, 1 pull up
5 two handed curls and overhead tricep extensions, 2 pull ups
4 two handed curls and overhead tricep extensions, 3 pull ups, etc.
Flutter when finished.
Mosey over to the side wall of the school.
7’s – 6 Balls to the wall with KB lift (each arm), 1 Peoples chair with upright row and a press
5 Balls to the wall with KB lift (each arm), 2 Peoples chair with upright row and a press
4 Balls to the wall with KB lift (each arm), 3 Peoples chair with upright row and a press, etc.
Dollies when finished.
Circle up – dying coachroach X 15 russian twist X 15
COT
Moleskin:
Welcome Yogi to Foxhole and to Charlotte. Yogi is in town on business from F3 Florence and we were happy he decided to post with us. Bagpipe (Tuesday) and The Maul (Wednesday) are the closest workouts to your hotel.
Philmont has 2 weeks (I think) to lose 4 pounds until his big trip to Philmont. He’s be posting often, so the weight shouldn’t be an issue. We did discuss techniques that included laxatives for getting under the requirement. Good luck buddy, keep grinding.
Rip Curl is a machine. Seems like he post every day of the week. Keep at it brother.
Wingman and Frehley’s Comet didn’t seem to care for my Balls to the Wall KB lifts. I added that one to the rotation this morning especially for Frehley’s. Hopefully we see you both out at Swift tomorrow morning.
I was pumped to see Honeybee post this morning. He’s been training hard for the Chicago marathon. I was starting to worry that he forgot what a KB looks like.
It was a pleasure leading the PAX this morning.
Announcements:
F3 Knights game this Thursday. See the F3 Nation main page for details.
#F3Swift Preblast – Extending Steady State
Swift will launch on Tuesday morning at 0515 from the Ballantyne AO at the Vine restaurant.
YHC hears often in other workouts, “you guys at Swift are just too fast for me”. Well, that’s simply not true. We have a mix of all ability levels. Some are fleet-footed runners and some are hard-nosed grinders wanting to become more fleet-footed. Since we generally do time-based intervals, every PAX gets a workout appropriate for them, we regroup, and maintain the 2nd F. All warm-ups and cool-downs should be done at a 2nd F pace. Total mileage for the Hour varies between 5 and 6.5 miles, so you don’t have to be training for a marathon to finish the workout. If it’s ever not this way, it’s the Q’s fault and please let him hear about it!
The hills are off this week, but there is a return to pushing 10K pace in intervals between .5 and .75 mile. The THANG will be rounds of 4:30 at 10K pace, 1:30 jog to regroup and recover. We’ll head to the North Community House / Metlife area for wide open lanes and limited elevation changes.
To find your 10K pace, go to http://runsmartproject.com/calculator and input a recent race effort. Click Calculate > Then click Equivalent tab > find 10K pace per mile.
See you in the Gloom!
Cricket Anyone?
31 humans [including some Dads, some pre-teens and some toddlers] hit Col Beatty Park on Saturday morning for the weekly edition of F3 Dads [Charlotte South style].
The Thang [I left my Weinke in my car this morning… so, this is a general description of things I can hardly remember two days later]
Warm Up:
-SSH X 20
-IW X 20
-Squat X 20
-Merkin X 10
-High Knees / Butt Kickers
Red-Light Green Light:
-Frog Jump
-Bear Crawl
-Gorilla Jump
Relay Races [five team of four kids]
Core Work – LBC, Flutter, Dolly, Plank
Sprints
Finish with ten burpees
Moleskin
- So, when Header asked me to Q F3 Dads this past Saturday I said, “Sure.” It was actually a little harder than I thought it would be. There was less heckling of the Q than a normal workout, but I found myself over-explaining things when I know the kids just wanted to get after it. Anyway, I thoroughly enjoyed it.
- I may have worked the kids a little too hard. My sons walked downstairs on Sunday morning saying their stomachs and legs were a bit sore. My workout was light on the kids games and heavy on the traditional F3 stuff… but, the kids seemed to enjoy it.
- When we showed up the baseball fields for the workout there were two games of Cricket in process. Luckily, Cricket players don’t hit bombs far into the outfield, so we were able to secure a patch of grass in right field that was suitable for the workout.
- Kids love races… it’s just a given. And my favorite part was watching the youngest kids try to “stay in their lane” during the relay races. Some of them were veering all over the place like drunken sailors.
- Young Love gets the Dad/Husband of the day award for bringing all his kids out. How many Young Love 2.0s are there anyway?… I lost count, but it’s at least four.
- Thanks to the other Dads for helping keep the kids focused.
Grinders after the storm
YHC woke up last night to some pretty strong thunder thinking the workout would be bagged for lightning, but good news – it was only 11:30, plenty of time to clear out. 6 hours later we brought our own thunder at The Matrix.
It’s 5:30 – let’s mosey.
Run to lower lot for COP
SSH x 25 IC
IW x 25 IC
Merkins x 25 IC
Mosey back towards cars with a pit stop for:
Pull ups x 10
Derkins x 20
Dips x 30
Move to rock pile, grab a rock. It was dark and wet, someone said their could be snakes, maybe so but I already threw out the disclaimer so we proceeded. Move across the field back to lower lot and partner up in groups of 3. 2 partners (with rocks) at one island, and the 3rd down at the other island. P1 does Merkins, P2 runs across lot to P3 who is doing Dry Docks, P2 takes over Dry Docks. P3 runs back to P1 and takes over Merkins. Keeping going until called number of exercises. Clear as the muddy field, right?
Round 1: Merkins and Dry Docks x 150 total reps of each for the team.
Round 2: Squats (with rock) and Lunges (with rock) x 150 total reps of each for the team.
Round 3: Shoulder press (with rock) and bicep curls (with rock) x 200 total reps of each for the team.
Round 4: Calf raises (with rock) and Monkey Humpers x 200 total reps of each for the team.
Round 5: LBC’s and Flutters x 200 total reps of each for the team.
Plank between rounds if finished early.
Carry rocks back to pile, but first knock out 50 bent over rows and 30 triceps extensions with rock. (Ran out of time to complete the Grinder on these)
Mosey back towards cars with a pit stop for:
Pull ups x 10
Derkins x 20
Dips x 30
Time
Moleskin:
A strong group out there this morning with some pretty constant moving and full body routine. YHC pulled into the lot at about 5:20 with a few cars already there. Zip was of course early and already chattering while working his Stick over the lower half to loosen up the tight parts. He had an FNG – Madison with him. Madison is an ironman triathlete and put on one of the strongest FNG showings you are going to see, hope to see you back out there. Jelly Fish is a posting machine. Since first coming out a couple of weeks ago he’s out there 4+ mornings a week already.
Thanks for the send of Jelly Fish.
Always and honor,
Alf
Park & Ride
Grab a bell or two and mosey to the top of the hill at Entrance 4 just under the Park & Ride sign (with a rest stop for a quick warm up). Take 1/2 lap around the church lot.
Park: 25 two-handed swings (x2)
Ride: Run 1/2 mile loop
Park: Switch to a bigger bell–25 two-handed swings (x2).
Ride: Run 1/2 mile loop
Park: 25 two-handed swings (x3)
Ride: Run 1/2 mile loop
Farmer Carry KBs up and down Entrance 4 (x2)
Shuttle Runs
- 300 yard (6 x 50) shuttle run. Three times.
- 150 yard (6 x 25) shuttle run. Three times.
Mosey home with KB.
MOLESKIN
It’s BRR training season so even if you’re not running the BRR, you’re probably going to be running because of the other guys doing the BRR. The only reliable non-running Qs these days may be Brown (committed 0.0, from way back); Salt Lick (busted wheel); Chelms (scurvy or rickets or something) and Mall Cop (depending on which shoes he’s wearing). Most every other Q s lacing up the smokeboots, so be warned.
The interspersed swings were sort of rest and sort of keeping the legs tired, as well as a way to distract everyone that we were doing a lot of running. Stage Coach looked mighty comfortable swinging that 28 kg, while Alf, Lab Rat, Donkey Kong, Mouth and Stage Coach all put in strong showings on the 1/2 mile circuits.
Have been wanting to work in the shuttle runs for a while and they serve well as a tough finisher. Maybe too well, as Nightcourt busted it so hard we almost had to farmer carry him back to COT.