Ausman Domination
“A beautiful Wednesday morning for a workout,” said nobody in attendance at The Charge. The crowd of 11 men resisted the allure of a warm fartsack, and all were anxious to get to it and avoid the chill of the late November drizzle. In the words of the wise Horsehead…”the only thing more stupid than working out in the rain is standing here in the rain,” so we got a 15 second head start and here’s what we did:
Warm-up: Jog to football field.
COP (on field):
- SSH x25
- Merkins x10
- IW x25
- Merkins x10
- Slow Squat x25
- Merkins x10
- Mtn climbers x25
- Merkins x10
- LBC x25
- Merkins x10
Track work:
- Sprint 200m / Jog 200m
- Lunge walk 100m (1/4 of track)
- Sprint 100m / Jog 200m
- 25 squats, 10 burpees, 25 merkins
- Jog 200m / Sprint 200m
- 30 alternating lunges (15 each leg), 25 merkins, 25 squats
- Jog 200m / Sprint 200m
- Jog 200m / Sprint 200m
Mosey to bleachers
Bleacher work:
- Run steps – one time up, one time down.
- 10 step ups, 10 tricep dips, 10 derkins
- Run steps – two times up, two times down
- 15 step ups, 15 tricep dips, 15 derkins
- Run steps – three times up, three times down
- 20 step ups, 20 tricep dips, 20 derkins
6 Minutes of Mary
- LBC x15 IC
- 1-legged Dolly x15 IC (R/L)
- CCV x13 IC
- Makthar Ndjiaye x15 IC
- Flutter x15 IC
Mosey back to the parking lot for COT
Ye Olde Naked Moleskin:
We had a nice size crowd this morning considering the weather. Apparently there are many men who plan on grubbin’ it up tomorrow on Thanksgiving and felt the need to part with a few of the extra calories ahead of time. Good news guys…you probably burned off a helping of mashed potatoes and a slice of pumpkin pie this morning…well done!
Oh…the other factor driving attendance might have had something to do with the entire Ausman brotherhood converging there too. We had five brothers in attendance, including the oldest (FNG Johnny Fever) who came all the way from Cincinnati just to work out in the rain. Impressive! Apparently the invitation went to extended family as well as an Ausman cousin decided to hit the track with an umbrella for a nice, brisk walk on a lovely morning. Kudos to whoever is hosting Thanksgiving dinner for this clan tomorrow! Going to need to feed an army.
Great seeing our regulars pushing it out there (DDs, John Deere, Bridges)! I know I’m a new regular, but also nice to see a few faces out there I haven’t seen yet at The Charge (Horsehead, Kim Possible). Last but not least…it was very cool to see all five Ausman brothers come together and work hard (Prohibition, Blue Rhino, Oswald, Ruby, and Johnny Fever). Great work all of you! You’ve earned a second helping tomorrow!
Thanks Horsehead for taking us out with the strong prayer!
Announcements:
- Turkeybowl tomorrow at Olde Providence Elementary – 7am start. Comment on the pre blast if you plan to join. http://f3nation.com/2014/11/19/preblast-1st-annual-area-51-turkey-bowl/
- Kevlar will converge at Joust on Friday – Charlotte Christian
- Joe Davis Run – Jan.10th http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
The Turkey Crusher
The Workout:
Mosey to Parking lot, Merkins mixed in along the way.
20 Swings
20 Merkins
30 Swings
30 Merkins
20 Two Handed Push Presses
Run a lap around the Church
5 Clean and Press each hand, Sprint hill, do 20 Merkins at the top, and back to bottom of hill.
5 Clean and Press and 5 Snatch each hand and 2 hill sprints and do 20 Merkins at the top and back to bell.
5 C and P, 5 Snatch, 5 High Pull each arm, 3 hills and 20 Merkins at top and back down
5 C and P, 5 Snatch, 5 High Pull each arm, 10 Upright row to 2 Handed Press, run 4 hills, 20 Merkins and down back
10 C and P, 1 hill, 30 Merkins and back
10 C and P, 10 Snatch, 1 hill, 30 Merkins and back
10 C and P, 10 Snatch, 10 High Pulls, 1 hill, 30 Merkins and back
10 C and P, 5 Snatch, 10 High Pulls, 20 Upright Row to 2 Handed Press 1 hill, 30 Merkins and back
Mosey back to Main Lot, Merkins and Diamonds along the way.
The High Notes:
Great time this morning as usual! I will say this was a bit more of a smoker than I thought it would be. I hope you lads felt that it met your Skunk expectations and prepared you to grub like crazy tomorrow night or Thursday…I am about to eat my arm already! It seemed that the first round was painful, but the second seemed to take it to another level with muscle fatigue. The hill sprints quickly became hill jogs (that is of course with a soft J) after a while with the progressions and started to feel like recovery since the bell work was brutal towards the end. I hope everyone has a wonderful Thanksgiving! I am thankful for all of you, and I pray that you love and lead your families well this Thanksgiving, and let them know how blessed you are to have them!
@F3Swift – Traffic on the Perimeter
At 0515 this morning, 9 PAX launched from the Vine Restaurant for the weekly dose of Speed known as Swift.
The THANG:
- 1mi warm-up to the Bull Ring. 6 running form drills and dynamic stretching.
- 5 rounds of 2 minutes Hard (a.k.a. “I” or Interval pace or your 2 mile race pace from the pace calculator at http://runsmartproject.com/calculator), 1 minute recovery to the six, 1 minute Hard, 30 sec recovery, 30 sec Hard, 30 sec Recovery
- 1mi cooldown. Plank for the six.
The Moleskin:
- Ahh, the good ole 2/1/30. Simple (once you get the hang of it or can program your watch easily) but gruesome in its ability to make 2 minutes seem like an eternity #timeslowingdown. Going out too hard on the first two 2min interval, the PAX, including YHC, paid for it on the next 3. The 1min Hard and 30sec Hard intervals are welcome recovery, but the last 30sec before 2min goes again is the quickest 30 seconds on record #timespeedingup
- MTussauds informed YHC that Bagpipe would be using the Bull Ring this morning, so we welcomed them and only threw them a couple of curveballs – use the outside lanes when stationary (check), run counter-clockwise (well, Swift did most of the time, but to show how many times we go round and round and that Bagpipe stands still a lot, we had to run the clockwise direction at least some of the time #noheadoncollisions), and at least try to run a mile (we caught them running once, on one of their two laps of the 1/2 mile ring #missionaccomplished).
- Frasier at Swift for 2 weeks in a row… starting a streak #wasstreakingtoday and FastTwitch may be losing its grip on this stud.
- Strange Brew, fresh off a 13.1 Thunder Road finish, was actually dressed for the occasion with tank top in the mild temps. This would be the last day of the year for most PAX wearing sleeveless, but you’ll find Strange Brew just donning a hat at the temps dip to below freezing.
- Haggis, stubborn to shake off recovery post 26.2 Thunder Road PR just over a week ago, was trying to make sure he started his extra-intensive-plus-over-the-top-maximum training for his next event. #weird but #whymesswithagoodthing
- Spinner, fresh off duties following around a Tomato for 13.1 miles on his bike at Thunder Road, paid his respects to Swift today. Tapering to race his 2.0 at the Turkey Trot on Thursday, he has started the week off right.
- Honeybee, also in a family battle for a Turkey Trot victory this week, was probably one of the few PAX that actually knew we were pushing too hard on some intervals. Always the voice of reason, but do as he says, not as he does…
- Abacus, with the most distinct running gait in all of Area51 (per the PAX this morning), does not apparently like the cold. Therefore, we expect to see him again next week when a warm 45 degrees is expected on Tuesday morning.
- Mr. Bean, ramping up to break down some personal running barriers, is on the the right track for whatever lies ahead. This guy has been Swifting just as much as most, and will show the improvement during the next run challenge.
- LongHaul, his multi-hour drive in from the East apparently was a few minutes late, for he had to locate us around the 1 mile mark. Popping out of the gloom in a bright running shirt, it was either Swift’s first HC-in-motion or LongHaul. #justintimeforskipping
The Burning Ring of Fire
27 brothers launched at 0530 from the Vine Restaurant at the Ballantyne AO for a little pre-thanksgiving beat down. Here’s what we did:
The Thang:
COP – SSH X 20, IW X 15, Merkins X 15, Mountain Climbers X 15
We headed over to the bull ring for some high intensity internal training (HIIT).
Each interval is ¼ of a lap around the ring. Plank to wait for the group and give instructions. The goal, focus on form, sprint ¼ of a lap, this is not a mosey.
- Merkins X 15, LBC X 15/Dollies X 15, Bear Crawls/Crabwalk towards next pain station Sprint the rest of the way
- CDD X 15, Squats X 15, sprint ¼ of a lap.
- Merkins Wide/narrow X 15, In & out/Skii planks X 15, Lunges towards next pain station Sprint the rest of the way
- Burpees OYO X 10, sprint ¼ of a lap
Repeat the loop around the bull ring again and head over to the short wall next to Locke ness
Short Wall work – Flutters X 20, Heels to Heaven X 20, Dips X 20, Bicycles X 25 (Puppy Love), Rosalitas X 20
COT
Moleskin:
The temperature was perfect, the PAX were in a great mood and this workout crushed the Q.
As always, it was a pleasure leading the men in The Gloom.
Announcements:
Let Soft Pretzel and Frehley’s Comet know if you’re interested in Q’ing a Bagpipe or Stonehenge workout.
Convergences – The Brave is converging with Centurion, Kevlar is at Joust on Friday. Head out to Hydra for an F3 Football game at 0630 on Thursday.
Start thinking about your Spring mud run teams. Requires teams of 4 men.
Sign up for the Joe Davis Run on January 10th, 5k or 10k
Madame tussauds is on Q tomorrow at the Maul. Come out and get some more.
Why does Raintree go uphill no matter what way you run?
10 PAX came out on a fantastically warm late November morning to work off some calories in an effort to make room for extra turkey. YHC was in the mood for some good ol’ fashion running and so the Weinke was terribly simple and simply terrible at the same time.
The Thang:
Mosey down 51 to Raintree Ln. Stop off in the field for:
- Disclaimer x 1
- SSH x 25 IC
- IW x 24 IC
- Slow Squats x 25 IC
The genius road engineers of the 1960’s made Raintree Ln almost an exact 2.5 kilometers. So let’s start with a straight out and back 5K run, nice and simple with no turns to get lost on, and only a few hills. When finished complete 50 flutters (per leg) and run back to pick up the six and finish with them.
Mosey down the road to the ABC lot where the PAX were hoping for a post 5K drink. No such luck at 6am. So partner up with the fastest PAX from the 5K paired with the slower PAX.
P1 Runs parking lot lap ~200M
P2 Runs hills from parking lot to sidewalk.
Flapjack and repeat until each team does 20 hill climbs.
Standard Fast Twitch Indian run back to school with a stop off for LBC’s x 35 IC.
Moleskine:
YHC threatened to reuse some bad ideas from previous workouts on Twitter last night. Then in the midst of planning I got a new one. Purple Haze said at the beginning he was hoping we didn’t do the Long Distance Starfish again, maybe he’s second guessing that now.
Turkey Leg, Brady, and Slim Fast had a good 100 yard lead on the PAX at the Providence Road turn. That seemed to widen considerably on the way back as they were lost in the darkness. Strong running. I believe About Time made his FNG post at Fast Twitch and killed it. Hanging with Purple Haze for the 5K. Keep coming back. This workout will keep you warm all winter.
Solid determination by Geraldo and Good Hands for grinding out what has to be a harder 5K route than you’ll find in any regular official 5K race.
The Indian Run back was one of the fastest paces we set out there in a while. Maybe the flat straight run lent itself to speed. Nice finish.
Total distance was right at about 6 miles according to the magic NSA satellites watching every move we made out there. #Solid
Thanks to Brady for the send off and for Hopper sending prayers to Ferguson, MO.
Happy Thanksgiving to all.
-Alf
Announcements:
Football convergence on Thursday AM. Hard Commit today.
Eat Turkey Thursday.
Cinderblock Slosh
Posted on behalf of O’Tannenbaum
- Jog to cinderblock stack and transport to lower parking lot
- warm up with SSH, IW x 25
- Cumberland County x 10 on each side
- Windmill X 15
- Running across pkg lot with high knee, shuffles, butt kicks and lunges
24, 16, 19, 32 Something like that
Somewhat of a cool morning, no rain, and only 7 men showed up…..if only Freely’s was there.
The Thang:
Mosey over to parking lot in before Lock Ness entrance
15 x merkins
20 x IW
20 x SSH
Mosey over to Lock Ness Buildings…
Building one
20 x DIPS
15 x Incline Merkins
20 x squats
Mosey to Building 2
20 x Dips
15 x merkins
20 x squats
Mosey to fitness trail and partner up
Station 1 20 x Supine Pull-ups
Station 2 pull ups, 20 merkins, or 20 squats (your choice)
Station 3 10 x merkins
Rinse and repeat 3 times
Mosey over to Ballantyne Corp Place and stick with partner
Partner 1 run up to bridge and back
Partner 2 10 x merkins, 10 x diamonds, 10 x wide arms and repeat until partners gets back (flapjack)
Mosey to bridge over 485 and get into peoples chaair…arms out, presses (rinse and repeat)
Mosey over to Premier Parking Deck
Ran up first level stop for 30 x Puppy Loves, Ran up second level 30 x rosalita, ran up to third level 25 x flutter, ran up to level 4 and 25 x heels to heaven, ran to top level and 50 x LBC’s
Time to head back….QIC told the fast guys to go ahead stop at the enterance of Ballantyne Resort and do burpees until the whole PAX gets there…..amazing everyone stayed on same pace back to The Vine
COT
Moleskin
Small Saturday crowd, however a good time as always. I will be honest posting a couple days after you will forget counts and exercises, but seems close enough….My counting was at it’s best today for some reason meaning to stop at the usuals 15, 20, 25…whatever and doing the final cadence at 24, 16, 19, 32…hard to explain just had to be there. A pleasure as always leading this fine group of men look forward to doing it again.
Chippy
“Looks like I picked the wrong week to quit [running The Wiggler].” ** Wiggler: 5:30 am Launch
“Looks like I picked the wrong week to quit [running The Wiggler].”
Get your pre-holiday run in so you have plenty of room for stuffing Thursday – run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – fat pants pace…
** Steve McCroskey: Airplane!
You can’t triple audible a double audible
As we enter the holiday week, a full 29 entered the DMZ for a taste of the unknown on this unseasonably warm morning. I wanted to take full advantage of what may be our last warm morning and get some miles in…only that’s not quite what happened.
The Thang:
Fast mosey to Church’s side lot for SSH and merkins.
Fast mosey down Colony with a stop at the guard rail for dips and derkins (sorry about the mud, Hamlet). Rough time at this point is 5:40, and this is when the mental Weinke went out the window.
Mosey down Colony with abrupt left across Colony and down a trail in the woods #dangerzone #disclaimer that took us to Mountainbrook Swim & Racquet Club. Mosey through trail, in the dark (we needed your headlamp today, Skywalker), calling out rocks, roots, puddles, etc.
Quick COP of squats and merkins in the field – allowing Q time to survey the available options.
Playground circuit: 10 pull ups, 20 merkins, 30 LBCs (repeato)
Down to the tennis courts – partner up (yes, size matters)
Partner wheelbarrow with 5 derkins at each white line
Partner carry with 5 squats at each white line
Regular suicides touching each white line and back
Up to the covered area for Mary:
LBCs x50
Russian Twist x somethinglessthan50
Boone LBCs x 10 each side
Freddie Mercury x25ish
Rosalita x20ish
Mosey back up to Colony. Plank for the six. Mosey back up Colony to Church at Charlotte. Mountain Climbers for the six. Mosey to covered breezeway of CaC.
Flutters x20ish
Maybe something else
10 burpees OYO
Mosey around our friendly taxi and back to COT.
Moleskine
Weeks ago I’d decided it was time to revisit Pellyn Wood, but then this happened:
http://f3nation.com/2014/11/18/rock-is-rollin/
I had an old track workout in mind, but I wanted to cover new ground on what may be our last warm morning of fall, so that was out. Narrowed it down to the aptly named on Strava Widowmaker (up Sharon View from Olde Providence Rd), but wanting to also incorporate pull ups, it was really either Sharon Elementary or Olde Providence Elementary (both locations that could accomodate pull ups). Both are exactly 2 miles from the AO. We were headed to Sharon with a scheduled stop at the guard rails, when I saw Pax strung out up Colony. Had to audible. Fortunately, Agony knew the trail, having it stored in his back pocket for an unscheduled later lead at DMZ, otherwise we may still be running back from Sharon.
More fortuitously, the small playground at the swim club had a spot for pull ups and tennis courts for suicides.
Whole lot of Mary. I’m pretty sure we exceeded the six minute max. Just consider it your down payment for Thanksgiving. Or, my way to keep the mumble chatter to a minimum as I was winging it.
FNG today, brought out by Bushwood. Initially named Rooney – principal from Farris Bueller – however, I didn’t make the connections until after COT (that he married a girl that I knew in college), so I’ve got to exercise Q privilege here for a re-name. Wade Tapp your F3 name is henceforth and forevermore: Kimpossible.
Simba – thanks for the takeout.
Hope all have a safe and happy Thanksgiving week.
– Kirk
Announcements
Project #soleredemption delivered over 1000 pairs of shoes this Saturday. Strong work by F3 making a tangible difference in the lives of men across our city.
Convergences:
Area 51 on Thursday at Olde Providence – need to RSVP for the Turkey Bowl
Metro on Thursday at AG
Mini convergence on Friday at Casbah at 5:45 (hour) for Fortress, Armor, and Casbah
Stay Dry. Feel the burn.
4 pax either didn’t realize that YHC was on Q or wanted to take advantage of the unseasonably warm Monday morning.
The Thang
Warm up lap around the parking lot with some karoke and back pedal sprinkled in.
COT
SSH X 20
IW X 20
Merkins X 20
Side Lunge X 20
Pick up bells and mosey to the bus parking lot/basketball courts on the far side of the school.
2 handed swing/curl ladder.
Run w/ bell to the far side of the parking lot and complete 60 2 handed swings. Run back to the start and do 10 curls. Next set, do 50 swings and 20 curls. Keep going until the last set, which was 10 swings and 60 curls.
People’s chair holding the bells for 30 seconds at waist level, 30 seconds at chest level, 30 seconds above our heads. Repeato X 3. One for each wall between the far parking lot and the launch point.
Circle up for Pax choice Mary:
LBC X 20
Greg Louganis X 20
Protractor led by Rip Curl
Rosalita X 20
Russian Twist X 10
Man Maker Merkins w/ KB X 20
COT- Prayer led by FC
Moleskine
YHC can’t figure out why so few pax made it out of the fartsack this morning. It was the first time in weeks that it was warm enough to comfortably post in shorts. Perhaps several of the regulars are traveling already this week for the holiday.
The Swing/Curl ladder was a true test of the pax grip strength. Both swings and curls require a firm lock on the weight and the “rest” time includes running across the parking lot with the KB. YHC felt several arms and shoulders shaking during the COT.
Rip Curl was a monster during the Swing/Curl Ladder. YHC was smoked and RC still finished a minute or two before the rest of the pax.
YHC had originally planned to do some hill work but thought the better of it after yesterday’s monsoon. #safetyfirst
As always, it is an honor to lead such a great group of men. I look forward to seeing everyone out in the gloom sometime soon.