Once upon a time ferocious, disgusting aliens from a distant galaxy visited Charlotte, NC and deposited enormous monster eggs disguised as massive granite boulders. To prevent their hatching and our imminent doom, 14 SOBs traveled to this place left a trail of total annihilation, saving the universe.
Bear witness to the our heroics
Warm-up lap around the Regal Cinema
SSH x 20
IW x 15
Mountain Merkins x 15
Low, Slow squat x 15
Pike-Up x 10
Rocketing across Elm St, we descended the Murderhorn. A little flutter as we wait for the six to arrive.
Small Rock Work
Squat/Press x 20
Curl x 20
Tricep Extension x 20
Forward Extension x 10
Elmstone Park
20 Derkins
20 Step-ups
10 Pullups
Rinse & Repeat
Big Rock Park AKA The most dangerous thing done by anyone EVER.
20 Hip-slappers (to stun the aliens)
Gulley run (to activate crystal tri-Barium compound)
20 Hip-slappers (to energize the magnetic polar ions)
Bear crawl (Opens time-space vortex)
Plank work (dehydrates aliens into a jerky)
Assemble at the base of the Murderhorn, dive into 10 burpees and run to the top. Speedsters Dolly while waiting for the less-than-speedy. 10 Burpees OYO and then cross Elm to for our last set in the cinema parking lot.
Partner-up, run the hill and then do 10 partner-slap merkins x 5.
Moleskin
Thanks to the brave men listed above, the universe is saved. You’re welcome!
14 guys read or ignored the preblast and showed up at DT and laid some fresh tracks on a new route. Lots of nervous and looks awkward whispering prior to launch. “Can you believe someone let this guy Q?” “Are we really bucking the system and going somewhere different?” “Is this guy really going to name a route after a classic, memorable, hit MTV teen drama series star?”
Yes, yes, and yes.
The thang:
We went north on Rea, bout a mile or so and crossed 51. The 3rd left is a neighborhood and street called Five Knolls. It’s got some wicked hills. We ran to the dead end, turned around, and ran back to Rea. We did it more than once. Then we ran back down Rea.
Moleskinny:
Hills were the theme today. Big ones. In recognition of the critically-acclaimed (no idea what that means) MTV show – The Hills – we’ll (I’ll) call the route “LC”, short for the show’s OG star, Lauren Conrad. Why? Because HB was silly (awesome) enough to let me Q and I heard F3 is a judgement-free zone. Based on the eye in the sky, guys got anywhere from 6-7+ miles. The top guys fell just shy of completing 3 laps – the challenge stands for another day. This little nook tucked in the corner of 51/Rea may see some action over the next 6 months leading up to BRR. May even need some dedicated segments for Tolkien to skip work and sprint up.
Great work out there today. Another option for mileage and hills a stones throw from the AO. Thanks HB for the opportunity – it was fun while it lasted.
WHAT – The Stephen Siller Tunnel to Towers Climb at the Duke Energy Center (F3 Wheelhouse event)
WHEN – April 30, 2016.
WHY – This year marks the 15th Anniversary of the tragic events of 9/11. Stephen was a Firefighter that lost his life saving others in the Twin Towers. His family created the Stephen Siller Foundation to raise funds for our most catastrophically injured first responders. The “CLIMB” in Charlotte will be first fundraising event since the opening of the Twin Towers last year.
The funds raised will benefit The Tunnel to Towers premier program, Building for America’s Bravest. The Siller Foundation is dedicated to helping military heroes that have made ultimate sacrifices and are catastrophically injured in the line of duty. The building of Smart Homes provides accessible and specially adapted homes that restore independence and dignity.
Ways you can help:
Participate in the climb- T2TCLIMB.ORG – SIgn up as part of “F3 Nation” team
Spread the word to your super fit friends (or friends that would be interested but not competitive) perfectly ok to climb slowly)
Volunteer the day of the event
Ask friends and or companies for Corporate sponsorship
Time for something new to try and Thrive and I do not think I disappointed. I made sure to have a little something for everyone! Here we go!
COP:
SSH IC X 20
Imperial Walker IC X 30
Super 21 time:
Instructions:
Start with 1 Merkin and 1 LBC’S. Add 1 of each exercise each round so the last round will be 21 Merkins and 21 LBC’S.
However there would be a break in the action!
1-5 then run a lap
6-10 then run a lap
11-15 then run a lap
16-20 then run a lap
21 PAX had the option to either plank or run another lap until everyone is done!
As I am heading back from my last lap and while completing my final set of 21 Meekins and 21 LBC’S I hear Glass Joe speaking Spanish. He was leading some of the PAX in flutters, dolly, and Rosalita and decided to show us his new found ability to call exercises and cadence wn espanol!
3 MOM
Flutter IC X 20
Freddy Mercury IC X 50
Done!
Wanted to try something new that would give us a good workout. Hope I didn’t disappoint.
CT I promise I wasn’t waving at you awkwardly just trying to shake the shoulder out to ensure I could push myself despite the pain.
Good to see HB continue to increase the amount of running with his knee. Brother we all know how much you love to run and having that hurt knee bothers you that you can’t run more!!!
I wasn’t sure at first what day of the week it was when Spielberg rolled up and stepped out of his car. Good to see you out brother!
Announcements:
Mud run sign ups are going on. Think about getting a team together. It is an awesome time and will be up to doing it again this year. Feel free let me know if anyone wants in.
Thanks to Shepard for taking us out!
Brothers it’s always and honor to lead you!
Turnpike
17 pax on a beautiful morning for some running and some reps.
The Thang:
SSH x 20 IC
Merkins x 15 IC
Plankorama
Group lap with 20 Merkins at each corner (Big Lap). Wait for all pax to finish reps before resuming run to next corner. This was to keep us together and so that we all did our reps.
Lap 2 same deal with 20 squats at each corner.
Indian run to middle school tables/benches
20 decline Merkins
20 step ups 10 each leg
20 dips
Run a lap on the track
Plank/People’s Chair with air presses until all are in.
Rinse and repeat
20 incline Merkins
20 LBCs
20 Carolina dry docks
Lap on track
People’s chair with air presses
To the field:
Partner up, P1 sprint the field and back
P2 Merkins and flapjack until team reaches 200.
AYG across the field, backwards run up to lot, COT.
Moleskine:
Nice group of F3’rs today. Big props to Flipper and Landshark for joining the big kids at recess this AM. As you may have noticed I wanted to move it around this morning. We knocked out 300+ Merkins and 2.5 miles. Good work. Enjoyed seeing everyone after a couple of weeks DR.
17 men gathered at Calvary for #F3Anvil this morning.
The Thang
Short mosey across the parking lot for COP:
Mosey to bottom of North Face for walkthrough of circuit:
Repeat the circuit for 30-35 minutes.
Circle back up in lot for Mary:
Mosey to curb in lot for two sets of suicides.
Mosey back to base…COT, after Freddie Mercury x 25 IC.
Moleskine
I hate workouts that repeat the same circuit for a majority of the workout. It shows a total lack of creativity and planning from the Q and they hurt. It’s like running around a track for an hour. I know Ickey enjoyed this one just as much as that.
We covered anywhere from 3 to 4 miles this morning, depending how fast you ran each lap of the circuit. North Face is no joke…add the 10 burpees at the top and the heart rate doesn’t go down until its time to climb it again. I had never seen the concrete wall in the corner of the parking lot before…and it served us quite well for the dips and derkins.
Good to see several FastTwitchers. Also, great to see some guys I haven’t seen in a while…Brisket, Boutique and Grease Monkey. Always nice to have the old guys out. Definitely good to have our FNG, Radar (Ed C.), out this morning…keep posting, it gets easier…and t-claps on the #LarryBirdin’ and near #MerlotSpillage.
Thanks for the solid sendoff McGee.
Announcements
19 PAX from the Sons-of-Ballantyne and F3nation struck out from the Vine Restaurant at the Ballantyne AO for the weekly speedfest know as Swift.
The THANG:
The Moleskin:
Announcements:
HB gave HB the keys to DT and we’re headed to some less fancy (steeper?) hills than the usual PG route.
The Thang:
Head north on Rea across 51, switch to left side of Rea. Take 3rd Left on Five Knolls Rd. Head down (and up) Five Knolls til you hit the dead end, about face back to Rea. One lap from the corner of Rea/Five Knolls to the dead end and back = 2 mi. Repeat as many times as possible and head the 1.1 mi back down Rea.
Here’s the breakdown, including the run to Five Knolls, and the return run back:
Adjust your laps accordingly to get back to the start by 0615.
Map for the visual folks: https://www.strava.com/routes/4257146
Come join for my first (and quite possibly last) DT Q tomorrow and see how this shakes out.
15 men showed up this morning to push limits and experience one of the many pains from the mudrun
The Thang
20 Imperial Walkers IC
20 SSH IC
20 Squats IC
20 Mountain Climbers – wait, that didn’t happen because I temporarily couldn’t remember the name to tell the pax
Mosey to the bottom of the Murderhorn
plank and yell and Chipotle for his plankange (arse in)
Instruct pax we are going up the ‘horn once and leave it out there.
Mic check was already at the top before instructions were done (smokeboots)
Wait at top and plank for six (various movements)
Mosey to behind Theater
Mudrun up-and-over simulation
For YHC one of the hardest things is mustering the strength over the dirt mounds that are scattered about the mud run course.
Use the hill behind the theater as a looped course:
Those hills! Those Hills – far worse than mudrun, but you get the idea. Strong work everyone
Dips, Step-Ups and Derkins
Mosey to Firebirds
20 Dips IC
20 Step Ups (10/each) OYO
20 Derkins
Repeat – YHC was struggling on this set of dips thanks to Bounty Hunter’s brutal beatdown yesterday at Bagpipe. Almost called it a 15 on second round.
Mary
Mosey to start we have 5ish minutes
Starting position move is 6 inches for all excercises
20 Dolly IC
20 Fluttah IC
20 Rosalita IC
30 LBC IC
20 Bicycles IC (Speed up toward end to reach 615, blew it, 10s)
Thine Only Moleskine
Thanks to everyone. This was YHC’s 3rd year anniversary date. I moved Fire Hazard a week early and bumped Goonie as well, sort-of. Tried to keep us moving today and the PAX followed. Great crowd.
Mic Check on the unbelievable push up the hill. Someone get that guy a watch. I think he owned it today.
Here is the workout from today. You can see the Hill Loop for mudrun training we did.
https://www.strava.com/activities/506778591
Thanks to squid for always having just the right words to take us out.
Announcements
Sign up for mudrun, Fire Hazard keeping a list of free-agents.
Join F3SOB on slack. Send @trentjones a shout-out on twitter if interested
The weather is clearly warming up and it was anything but gloomy on this perfect morning. So the shovel flag was planted and as soon as the last car rolled up and emptied we were off.
Warm-up:
Start with a little mosey to warm-up: high knees, butt kickers, heel walk, toe walk, lunge walk, side shuffle right left. Jog to far side of stadium, up stairs, then up and down the bleacher steps.
COP:
Triple Nickel:
First set:
Second set:
Mosey to wall around the corner.
Mosey down to the field.
Jack Squat
Jack Webb
One mile of Track intervals
NMS:
We did a little bit of everything this morning. A little upper body, lower body, and even some cardio on the track today. Not a lot of mumblechatter this morning…a quiet group for the most part, so I think all were focused and working hard.
One of my favorite routines is the Jack Webb, so decided to bring a modification called the Jack Squat. Just like with the Jack Webb, what seems like an easy exercise becomes very difficult once you start getting up into the high rep counts. So we did both the Jack Squat and the Jack Webb. I know I heard at least one pax declare that “this is much harder than I thought it would be.” #missionaccomplished
Frack was off to a quick start on the sprints (fast in his Vibram “Five Fingers”). Funky Cold and Cowgirl were our Larry Birds out there this morning on the track intervals. The lady runners out there were startled as we sprinted up behind them, but they were quick to lay on some additional encouragement.
Nice work to all of you men! Always a pleasure to lead.
Thanks Funky Cold for taking us out with the prayer this morning.
Announcements: