23 men of purpose with pure hearts gathered at CCHS for their weekend downpainment at Centurion. The disclaimer was given and a reminder that any man who brought canned ham was allowed to forgo the coupon for the morning. Rock Thrill topped YHC’s can count (50 versus 20) and thus YHC had to carry a larger paver (#Mermaidspecial). Given Rock Thrill more than doubled my count, he could have shamed me into carrying both large pavers but luckily he didn’t think of that. T-claps for the 50 cans and still carrying the paver.
The Thang:
COP – SSHX23 (each man calls out his F3 name in order thus 23), 5 burpees, IW X15, 10 burpees, Squats X15, 15 burpees.
Grab a paver and jog up to the shopping center. Plank until the 6 arrives. Ladder up to 12 diamond merkins – run to 2nd floor and down to elbow, 1 diamond merkin, back down to start, 2 diamond merkins, 5 more round trips so we finish with 12 diamond merkins.
Jog down to the Walgreens (Q was looking for some Aleve at this point). Mary with Freddie Mercury until the six arrives. Bear crawl down right side of Wal Green, mosey to other side and crab walk back (#longerthanQthought). Partner wheelbarrow down and back.
Jog to practice field for some gassers – exercise with paver at one end and hold six inches for 10 count at other end in between gassers.
Jog back to starting point, stopping at each speed bump for 5 burpees (15 total). Drop off paver in the SUV and circle up for COT.
Naked Moleskin
Q fail on marketing for canned ham as I didn’t get the reminder out until late Thursday. Unfortunately, Rock Thrill saw it, including my challenge to bring more cans than YHC, and thus I had to carry the larger paver (#gladto)
Original plan was the Murph with the brick but the run up to the shoppinig center with the paver forced me to audible – not sure the result was any easier as combo of heat, humidity, and paver made for a jacked up heart rate. Udder threatened mutiny if we ran past teh Wal Green down 51 so chaos avoided.
Udder was winning the gassers (#firsttimeforeverything) so I’m wondering if he heard 1 versus 10 for the called paver exercises and Abacus beat me in the bear crawl/crab walk (#firewood for next week – never let your son or younger brother beat you – #strong work). That is 0-2 but thankfully Teddy let me stay in front on the ladder (could hear him breathing down my neck the entire time) so at least it wasn’t an 0-fer on the score sheet.
Rip Curl, Triple 7, and Puppy Love continue to show the young guys that even if your age starts with a 5 you can still mix it up (or beat) the Hates. #respect. Great to see Pulp Fiction out again – I think he is 3-3 since his first visit to Centurion a few weeks ago.
I have Purple Haze in the list of PAX but never actually saw him between warm up COP and COT – can somone verify he was with us and not sitting in his car?
Parking deck should be done soon so time to start “ramping” it up rest of week to get ready for Friday the 13th every week – Centurion will surely qualify for the #paradeofhorribles then if not already.
Lastly, site Q Escargot was back out so hope he can stay injury free. And congratulations on the new biscuit in the oven – hope he/she doesn’t look like the milk man.
As always, an honor and a privilege to lead such a great group.
Announcements
Drive to support the food pantry at Calvary continues – bring some canned goods to a workout tomorrow. Check with Mermaid if you have questions.
Area 51 CSAUP event coming soon and Centurion AO will be a stop (if not then we will have to add it). Watch web site and @F3area51 on Twitter for more information.
Likely a convergence on July 3 so stay tuned.
Lastly, please let me know if you want to Q. We would like every man to Q – #getstronge
ADD ON – Link to sign up to Q. All 23 PAX from Friday can do it – first step is to sign up. I am happy to assist in preparation and execution (not sure that will help). https://docs.google.com/spreadsheets/d/1Yj2i_vLSAb1hZAmQaUBHNHwvhC5tWSGo1x4-rdLt1dI/edit?usp=sharing
This one is easy to write about. YHC wants a version of Metro’s Muthaship introduced to Ballantyne, the home of F3 Olympics Champion Haggis (who never showed this morning). Metro has 14 parking deck levels and Ballantyne’s combined decks have 15, we win!!
After much debate yesterday with a fellow PAX member who resides in Union County and doesn’t post much in Ballantyne, his opinion was Ballantyne’s MS was weak, he never showed up to test it, hopefully he will come out next time!!!
The Thang:
The challenge was to run up the deck ramp and back down on three separate parking decks (Premier x2 and Met Life) with 25 merkins when you reach the bottom of each deck. Who ever ran the most decks wins, kind of like Frasier going to Metro and running their Muthaship 16 times.
5.15am depart lively pace 0.7 miles mosey to Premier Deck A. Quick instructions given as expected verbal chatter from Site Q Champagne. Meet back at the putting green at 6.05am to make sure we have everyone.
Soft Pretzel and Pebbles went off like lightning closely followed by Mic Check, Van Pelt, Tussaud and Cable Guy. Everyone arrived back at the meeting point at 6.05am and two lone wolves wanted extra credit and decided to head out to fully accept the challenge.
Remaining PAX fast mosey back to the AO for a total of 5 to 5.75 miles of hard running and 100+ merkins. Most guys completed 4 decks and the winner on this challenge is Soft Pretzel with a solid 5 parking decks and 125 merkins, nice job brother.
Great job by everyone, good to see Champagne back out there crushing it and Jay our FNG Wilma solid work brother thanks for bringing him out Pebbles.
Announcements: Fruit juice collected for the Calvary food drive, F3 Dads camp August 14-16, F3 Dads Beatty Park Saturday 9am Lex Luther on Q.
Dredd & OBT are heading south to Stonehenge Saturday July 25th at 6am The Vine. The founders of F3 are visiting a Ballantyne AO fro the first time lets try and get a solid group out to support them. Stay for coffee and a bagel.
Thanks for the send off Mic Check.
Who would have thought that touring the arboretum @ 0530 could be so much fun! 22 pax showed up to do some shopping and all we could find were Merkins at every stop.
The thang-
Short quick mosey to corner of lot – circle up. SSH-25, Merkins-20, IW-25, merkins-20
Mosey to back of Walmart 10 hop ups on the concrete blocks – run to stop sign and do 10 Merkins. Rinse and repeat 3 times.
Mosey to rack room shoes. 20 decline Merkins w feet up on wall – run to retaining wall and back. Rinse and repeat 3 times.
Mosey to Chilli’s. 15 decline Merkins on patio then 10 burpees in lot. Rinse and repeat 3 times.
Mosey down to corner of parking lot. Partner 1 runs around parking islands while partner 2 does exercise. Exercises were Merkins and then lbcs. Flap jack twice.
Mosey to movie theater. Suicide sprints using speed bumps. 10 Merkins at each bump
Mosey to eye store where we did 2 sets of 15 Merkins
Mosey back to ABC store. Partner 1 sprints around lot while partner 2 does exercise. Flap jack 3 times. Exercises were Merkins, heels to heaven, lbcs.
Good job men! Not much observation here as I was too busy trying not to face plant w all the Merkins we were doing. Turkey Leg had no problems checking out everyone’s form. Horse Head – sorry to see you struggle a bit with an injury. Hope you get some relief soon!
Sound off gents if you have any observations from this am!
Announcements –
F3 dads tomorrow 0900 Beatty park
New workout 7/13 waxhaw – go to web for more info
YHC arrived at Peak 51 to find 2 pax coming in from the pre-run getting extra credit for the sprint to beat the train and 2 more pax coming in from a Pre Ruck. 9 pax assembled to see what pain YHC had in store. I hope I did not disappoint. VSF planted, Disclaimer given and off we went into the gloom.
Mosey to the back parking lot and circle up for the following:
Mosey towards the back of the school and grab some wall for People’s Chair. What, don’t we do this towards the end of the workout. Let the mumblechatter begin.
Mosey to Baseball field for Circuit Work
Move to baseball diamond for some infield work. Split the pax up evenly to each base and do the following:
Mosey from the field over to back parking lot and line up for Triple Nickel. Run to the lightpole & back 5 times, 5 LBCs at Light Pole, 5 Squats at Starting Point. Once finished, LBCs until all the pax are finished.
Mosey towards Launch point and since the pax insisted on doing People Chair towards the end of the working. YHC obliged and stopped off for some more time on the wall.
AYG back to Launch Point for some Mary. Pax Choice for Mary went something like this.
Finished.
Announcements
7 PAX gathered in the humidity of a mid-June morning for another installment of Mountain Goat. Having been disclaimed, we set out for the track at South Charlotte Middle School for something like this:
1-mi Warm-up at Fellowship pace;
Circle up for stretching, toe walking, heel walking, high knees, butt-kickers, additional leaping, cavorting, prancing… etc.
Main Event:
1. 30-seconds at Interval(I) Pace; 30-seconds recovery
2. 30-seconds at I-pace; 30-seconds recovery
3. 1-minute at I-pace; 1-minute recovery
Rinse and repeat for 8 sets with a water break after the 4th set
End with .25 mi cool down, return to parking lot. 5 mi covered today!
The Moleskine:
Excellent job this morning! This is a simple workout plan… but you really start to feel it on about set 5-6! And when you break it down to running at I-pace, we all ran 16 mins at 7:00 or sub 7:00 min/mile pace… which translates to 2.25 mi at 7:00 mi pace or faster. Excellent job!
I know each of you boys will only contine to get stronger!
Huggy Bear was out for his second consecutive dose of Mtn Goat!! Awesome to have you!
The Mouth kept us entertained, but what else is new?? He was definitely faster than most… (take a guess at who said that?).
Great to have Stagecoach out for his inaugural Mtn Goat experience. Great as always to have him at a workout… 2 years ago this week, I showed up at Death Valley where Stagecoach named me Slim Fast… but I wax philosophic!
HT, Brew and Sensei… regulars… strong… getting stronger!
Sensei took us out in prayer.
Always an honor to lead you guys!
As a reminder from the pre-plast… Checkout this link for the calculator that can help you start to identify your target pace. Enter your most recent mile, 5k, 10k, etc time. If you don’t have one, take a guess… there will be no policing involved! https://runsmartproject.com/calculator/
After you calculate your 1-mi pace, then go the the Training tab and look for the value in the “Interval” row. That should be your target for each of the 30/30/1 minute runs.
This is not a prerequisite! I just wanted you to begin to see for yourself how some of this works!
posted on behalf of Floor Slapper
A small and energetic group headed off on this humid morning Circled the school - 20 SS hop, 20 Imp Walk, Circled more 20 Mtn CLimb, 20 Merkins, Circled - 20 squats, 20 lunges To the Track - 4 corners - 15 merkins, squats, jump squats and 5 burpees repeat To the playground - Catch me if you can 10 merkins - around all the baseball diamonds Back to playground - circuit 10 pull ups, 20 dips, 20, Derkins - run to nearest home base, then repeat Jack Web: up to 7 and back down groaning and grumbling Peoples' Chair 1 min, lunge walk People's chair 8 minutes of Mary alternating with merkins: LBC, Bicycle, Dolly, Flutter, Russian Twist Back Scratcher 15 merkins, 14 wide arm, 13 left arm forward, 12 right arm forward, 11 merkins Run around the school and finished
Time again for the weekly installment of the manly lifting of heavy things.
Disclaimers were rampant today. Disclaimer given for the workout followed by disclaimer of some explicit lyrics in the chosen playlist. Pax were duly notified and it began.
COP
The Thang
AMRAP sets
**all sets done w/ timer being 1 pax running to playground for 10 knee-ups (pull-ups as alt) and back
Rinse and repeat back through to the Curls/Cleans. Audibled to merkins w/ no bell to save us from face plant.
Mary – We don’t do no stinkin’ Mary at Meathead!
NMM:
It was steamy so the AMRAPs produced some sweaty,sleevless man-dudes. Simple but hopefully effective workout for all. No doubles today, so i encouraged everyone to use their heavier bell and focus on good form and not high reps. Included the merkins as an ode to anyone enjoying the merkin challenge #notthisguy.
The calf raises were included to help give our already ripped shells that final touch. Purple Haze and Margo will love that this was included.
The aforementioned (via Twitter) playlist included some stellar rap tunes from the past. I did audible on a couple (NWA) to try and keep the lyrical exploits to a minimum. To appease others I did include some rock. When i went to turn down 99 Problems, as a couple teachers turned into the lot, Hairball made the statement not to bother as they hear much worse these days. Aye!
I appreciate the opportunity to lead, and to help push each other to do what we otherwise would not.
Thank you Les Mis for the strong takeout.
Playlist:
19 souls decided it was time to get in gear for BRR training this AM. The air was soupy and the hills steep as ever in Piper Glen this morning, but that did not stop the PAX from pushing it to the next level.
The route was the typical Piper Glen hill route with 4 and 6 mile options. (3) chose the 4-mile option to ease into the DT scene (Spackler, Semi-Gloss, Radar), (2) chose an unintended/unsanctioned route of around 5.3 miles due to missing an arrow (Dolphin, Frehley’s Comet), and the remaining 14 took the red pill logging between 6 and 7.25 miles.
It looked like good groups formed so that 2nd F could help overcome the pain of the hills. Outback and Mr. Bean showed around site-FNG Rock City around the AO. The already mentioned Dolphin and Frehley’s Comet ran together and got lost together.
Brisket, Sanka, and Prohibition were observed taking in a little extra hills at the end by reversing the Old Course loop. Nice push!
Horsehead was back after overcoming some knee issues with a new uptempo stride and some new kicks. That 180 bpm techno music must work wonders. Next time bring a boom box and we can all enjoy some boom-cha-boom-cha-boom-cha-boom.
Unfortunately, one downside of this workout format, YHC was not able to observe all the random occurrences that happened out there today. Sound off in the comments to share.
Announcements:
– #GhostRunner happening tonight at ABC Arboretum 7:30 start (4 and 6 mile options)
– F3 Dads this Saturday at Francis Beaty Park at 9:00
– July 25 – Dredd and OBT coming to Stonehenge
In case the PAX have not felt challenged buy the extended Tempo run at the track and the progression run on the greenway, this is the week that will disturb your sleep tonight with anticipation.
That’s right, it’s hill week again and we head to Piper Glen with the challenge of holding a marathon pace effort level (comfortably hard) once warmup is complete. Notice the word effort. Your pace will naturally slow and speed up with the hills. However, effort level should remain constant.
We leave the greenway parking lot the corner of Rea Rd and Bevington Place at 5:15 am. There will be 4 and 6 mile options.
Come and put a strong downpainment on BRR / fall marathon prowess.
Posted on behalf of Bridges…
16 men met at PDS for the Charge this morning and did this:
The Thang:
Mosey around the upper parking lot to basketball court with high knees, but kickers, and karaoke thrown in
COP
Rock work
Off campus 11s
Head off campus up Sardis road to Robinson Woods neighborhood and the first big hill as you enter
Back to the Friendly Confines of PDS for some wall work
Mosey back to within a couple hundred yards of COT. On your belly and then AYG back.
Done.
Moleskin:
Thanks to Baracus and DD’s for the opportunity to lead. We don’t get off the PDS campus much at the Charge although I heard rumors it’s happened. Felt a little like Truman with the first step off campus and wondered if I was leading the PAX into a big canvas wall. Sardis Road existed though and I heard a little surprise chatter we were leaving. Also, I may have underestimated how steep that hill in Robinson Woods is. Great work by the entire PAX this morning.