Monthly Archive June 2016

Run, Sweat, Run

24 men, including 2 FNGs posted to Peak this morning to see how much weight could be lost through sweat.  It was plenty muggy, and the best/quickest way to sweat is to run and keep running.  With that in mind we did the following.

Mosey around the front of FBC to side parking lot and circle up for COP
SSH x 20
IW x 20
LSS x 20

Mosey over to the track for the following
Take a lap around the track, stopping at the halfway point and at the end for 5 Merkins
Repeato with 10 Merkins
Repeato with 15 Merkins

Move over to the playground equipment for 3 rounds of
Pull Ups x 5
Lunges x 10 (each leg)
LBC x 15

Mosey back to the track for
Take a lap around the track, stopping at the halfway point and at the end for 5 Squats
Repeato with 10 Squats
Repeato with 15 Squats

Mosey over to the wall for PC
Round 1 – 30 seconds
Round 2 – 50 arm raises
Round 3 – 50 arm raises

Mosey back to the side parking lot for 3 rounds of sprints
AYG from one end of parking lot to the other, recovery jog back to starting point

Mosey back to the starting point for Mary
LBC x 20
Flutter x 20
Dolly x 20

And time was called.

A good crowd showed up, including 2 Charlotte Eagles players who absolutely smoked everyone on the gassers.  I’m pretty sure they were not even breathing hard.  Anyways, it was great to have them and they are welcome back anytime.

I heard lots of chatter, though I missed specific conversations.  I suppose this means folks are in good shape and getting ready for BRR.  Please chime in with anything worth noting.

Thanks for the takeout by Simba.

Announcements:

  1.  7/9 @ 3:00 PM friendly football (soccer) match at Siskey YMCA between F3 PAX and the Charlotte Eagles.  Bring out the family and be part of the partnership between F3 and The Eagles!
  2. 7/29 F3 Golf.  Booyah is putting together a Peak51 team so contact him if you are interested in playing
  3. 7/4 convergence at SCMS. 7am start time

Doing Lines

AYE. A round 10 emerged from the Gloom for the weekly Anvil beatdown. Here’s more or less what transpired.

THE THANG
Little Baby Warmup – SSH, Imperial Walker, Merkins, etc
Mosey down to the end of the parking lot, turn to face cars
1 Burpee at each line (37 total), mosey back
2 Jump Squats at each line
3 Merkins at each line
A few minutes of Mary
4 Heels to Heaven at each line
Partner carries across parking lot
20 Mighty Merkins / Dumbocrats
Flapjack
Lots of sprints – probably 3 or 4 times back and forth
10 burpees to close it out

YE MOLESKINE

  1. Holy Margot, Batman. The guy smoked the Pax on the first sprint. When called out, he responded that the request was AYG so that’s what he gave. But then he kept winning.
  2. Out of 5 pairs, only one (YHC and Brushback) actually did the partner carriers. All sorts of excuses were put forth. None of them were particularly convincing.
  3. The whole theory behind the workout was that it would force the PAX to do things that otherwise couldn’t be done, just because there’s a teeny tiny little break between the lines. No way YHC could do 111 Merkins in a row, but that’s essentially what we did. I guess it kind of worked?
  4. Turkey Leg’s watch hit 1 mile somewhere in the sprints. We didn’t go far, folks.

ANNOUNCEMENTS
Golf. F3 Dads. 3rd F.

#PreBlast – Fartlek

At 0515 on Friday morning, the PAX will launch from South Charlotte Middle School into the Gloom of Raintree.  We’ll be doing MountainGoat “favorite” called the 30-20-10.  Pre-run at 0500 at Fellowship Pace.

The THANG:

  • Leave SCMS Campus at 0515 and head toward the Loop on Rounding Run (take Woodfox across from the school, Right on Rounding Run).
  • Warm-up exercises.
  • Not to be confused with the 30-30-1 or the 2-1-30, the 30-20-10 is a Fartlek workout described in this article: http://running.competitor.com/2015/04/training/the-30-20-10-fartlek-workout_127435
  • Here is One Set:
    • 30 seconds jog
    • 20 seconds “normal” running pace
    • 10 second SPRINT
    • Continue for 5 rounds total (5 minutes total)
    • Regroup and Recovery jog for 2 minutes
  • Complete more Sets until time is called to head back to COT

Sweatfest

Pre-warm up: I was just about to tell the Pax that whenever we hear a train whistle, it’s an automatic 10 burpees, when the whistle blew. Checked my watch and was precisely 5:30 so – 10 burpees. Good news is that we were already warm from the heat and humidity so no problem.

Warm up:
HB mile to get loose

COP:
– SSH (25)
– Imperial Squat Walker (20) #Awkward
– Merkins (20)
– Mountain Climbers (20)

The Thang:
Island Hopping: Go to first roadside island do 10 Bomb Jacks, back to start for 20 LBC’s, second island, etc.
– Island 1 – lunge walk
– Island 2 – backward run
– Island 3 – karaoke
– Island 4 – run

Short Indian run to next station

Circle up in plank position for a Merkin wave – down one by one around the circle, up around the circle – repeat until we’re close to drowning in our own sweat puddles

20 Monkey Humpers OYO – face in, face out? We decided that as long as we all did the same, we’d avoid sights that might cause nightmares later.

Time for 11’s – planned to use the hill but decided better due to recent rain. The Pax were of course disappointed. Alternated between LSS and CDD with light pole run in between. Didn’t need the hill!

Mosey to somewhere near a Stop sign (not close enough according to some) for a Bear Crawl Inch Worm. Planks in a line with bear crawl from back to in front of the line until we get to the stop sign.

Mosey to picnic tables for 2 sets of Dips (20) and Step Ups (20)

Only time for a quick Mary – Rosalita Wip (20)

Moleskine:
Warm and muggy would be a severe understatement. We were dealing with truly sauna-like conditions so props to all for pushing themselves and pushing through to the end without a mutiny against YHC. Lesser guys would have been dropping like the British pound. We’re used to seeing sweat angels after Mary but not 5 minutes in. Great to see Hands Off and Lumberjack staying with it and for Dream joining us. Thanks to Glass Joe for taking us out and continued prayers for his wife and for HB. And thanks for the honor of leading today.

Hydra – Lots of Variety

16 men joined the sweatfest at Hydra and got a little bit of everything.

Warm Up
– SSH
– Imperial Walkers (need to be properly warmed up)
– Lap around mini-track
– Lap around mini-track w/ merkins, wide arms, diamonds and burpees at turns

Starfish
– Start at picnic tables, 4 legs out
– 10 pullups at playground
– 10 lunges on each leg past concession stand
– 10 double burpees at football field
– Bear crawl at baseball field
– Each time back to middle: 15 dips, 10 jumpups, 5 derkins

Football field
– Backwards run (Puddin’ Pop domination)
– Karaoke
– Sprint

Run through Woods

Mini Hill
– 7s, burpees at top, squat jumps at bottom

Run back home, throw some Mary in at the end

Great group today, lots of chatter and heckling of my leadership. I promised no BRR training after last week’s 4.5 miles on hills led by Chico. However, I did not promise no running. It’s a thing of beauty to watch Runstopper knock out burpees, and who knew that Puddin’ Pop was lightning fast on backwards run. Prayer requests for Runstopper’s son who graduated high school and is off to trek the Appalachian Trail. Thanks to Good Hands and Puddin’ Pop for letting me lead.

— Harley

Shop Dawg at the Wheel

Posted on behalf of Shop Dawg

COP: 30 SSH IC, 20 Merkins IC, 20 Imperial Walkers IC, 30 LBC IC,

The Thing: 7 Light pole work: 10 Merkin’s each post then sprint back. 10 Jump squat, backwards run, sprint back 10 Freddy Mercury,10 Flutter, 10 LBC,lung walk 1to2 and 3to4, sprint back 4 Tree Suiside Work: Round 1 – 5 Burpee at start 10 Merkins at trees Round 2 – Lunge walk to 1, 20 LBC, crab walk to 2, 20 LBC, bear crawl to 3, 20 LBC, clock work Merkin 5 each at 12,3,6,9, sprint back.

Round 3, Lunge walk to tree1, crab walk backwards to tree 2, bear crawl to tree 3, backwards run to last tree, sprint back. Close out with planks and 50 Supper Man’s. Big thanks to Doc for running planks at the end of each set.

The BRAVE … Tribute to The Muthaship

Summary:

*Apologies for the delay in the backblast… YHC asked some recent Brave Q’s (Mr. Bean and Gumbo) if backblasts were written for The BRAVE anymore, and both said ‘DEFINITELY NOT!’, hence their unwritten backblasts #makessense #SMH. Co-Site-Q Mario however, was kind enough to set the record straight and tell me there actually IS a backblast written for The Brave… so here it is. Enjoy!*

12 BRAVE men read YHC’s ill-advised pre-blast and STILL decided to post at The Brave, SOB’s most challenging workout of the week, in what would end up being a tribute to The Hardest Workout in all of F3 Nation, Metro’s Muthaship, which has now been decommissioned as of 6/27/2016 (read final Muthaship backblast link below).  In the end, as many as 4 miles / 1,355 vertical feet of elevation / 25 trips up the Ballantyne Village Deck including 84 flights of stairs (1,470 steps) were covered over 1 hour at The BRAVE in a workout not soon to be forgotten, and definitely planned on being repeated in the Winter with cooler temperatures.

Muthaship’s Final Voyage

Workout Inspiration:

As some of you may know, Muthaship Monday is the workout where YHC has posted somewhat regularly over the past year in F3.  At 5:15am it starts with a .8 mile uphill bolt from the Captain Jack Statue outside I-277, to the 12-story parking deck on the North side of Time Warner Cable Arena in Uptown, endeared to all as ‘The Muthaship’.  For 45 minutes, PAX run up, down, and across 12 flights of stairs, ramps, and the dizzyback spiral (a 30-40% grade circular ramp) mixing in bootcamp exercises, and trying to complete as many rounds as possible, before sprinting back to the starting point at 6:08am for a 6:15am COT.  It’s a race, and there’s no waiting for the 6 at The Mutha.  Too slow? Get lapped, get taunted, and get better so it doesn’t happen again. Wanna see what top level fitness looks like? Watch Bunny, Foulball, and Frasier ascend up the dizzyback 16 or 17X in 45min (get their autograph later).  Come to The Mutha to test yourself in the ultimate proving ground, max out your heart rate, spill some merlot, fill your legs with lactic acid, and take your body and mind to the edge of breaking… hate it, love it, and then do it again next Monday.  The Muthaship is where YHC got started in F3, about a year ago, and along with SWIFT (#Bratwurstrules), is the workout YHC credits for any fitness success I’ve had in the past year.

YHC did not know that the final Muthaship workout would be Monday, but because of the profound impact that workout has had on me, YHC decided to simulate The Muthaship workout as best as possible in the 4 story Ballantyne Village Parking Deck to give some SOB’s unwilling to get out of their comfort zone drive 15 minutes to Uptown a taste of the Muthaship experience on my 1yr anniversary in F3. Here is what we did:

PRE-BLAST:

YHC has the Q for The Brave Friday, substi-Q’ing for my boi Tuck, who is unfortunately on IR… get well brother #F3HotTubs.  For the rest of you, here is the plan for The Brave on Friday. At 5:15am, we’ll turn the Ballantyne Village parking deck into a mini-Muthaship, and since that workout has a pre-blast, this one will as well… you have all day to decide whether this workout is right for you.

Partner Races… best you try to partner-up by size / speed. This will be your partner for the entire hour.

THE THANG:

1) 5:15am START- 100 total Spartan-style chest-to-ground burpees between both partners in Vine Parking lot

2) Sprint to lowest level of Ballantyne Village Parking Deck (go down the steep grassy hill)
 12 partner dumbocrats each at base of hill
 (Dumbocrat = P1 feet on P2 back, P2 plank while P1 derkin & P2 merkin at same time, flapjack)

3) Run all levels up to top of deck alternating FORWARD RUN FIRST (3 ramps) then BACKWARD RUN next (2 ramps).

4) Down the stairs on your left (farthest from Fountain), and climb up stairs 3x (210 steps = 12 flights)

5) At top of the deck, partner wheelbarrow on the straightaway for the 9 concrete pillars alternating as necessary

6) Down the stairs on your left at the end (closest to Fountain), and partner carry up stairs 3x (210 steps = 12 flights) alternating as necessary

7) Back down stairs to the bottom, and run to the TOP of the grassy hill you ran down and start steps #2 again (NO 100 burpees!). That’s 1 Lap… how many can you complete? #REPEATO

6:12am – stop wherever you are and head back to The Vine parking lot for COT, and Virtual Trophy Award presentation.

 

Moleskin:

Based on the Strava statistics and several PAX Slack comments, today’s Muthaship simulation @ The BRAVE was an Epic workout.  Statistically, 88 levels of the Muthaship were climbed Monday vs. 84 levels at The Brave, and a similar amount of vertical feet climbed @ 1,300 for both workouts.  Pebbles called the workout, the most challenging workout he’s had in the 500 workouts in F3 and the hardest workout of all time. Fire Hazard was so angry post-workout he likened YHC to a N. Korean Torture specialist, and Goonie and Frehley’s put this workout at the top of the list along with the hairburner, 85# bucket carries up Bagpipe Hill, and Log carry AMRAP workout. Quite possibly the hardest part of the workout was simply breathing in the two insulated stairwells (aka “hot boxes”, “sweat boxes”, “oxygen depravation chambers”), which the PAX spent a majority of the workout in, carrying each other up and down.

YHC couldn’t be happier with the crew that showed up at the Brave today.  Everyone who came was here to work, and fought through the mental and physical challenges put before them.  After all, who wants to start off a workout doing 50 burpees? How about repeatedly climb a 100 degree stairwell that smells like crap while carrying the sweatiest, smelliest F3 Brother you know? Set your calves on fire running backwards up concrete ramps? THESE 12 men at the BRAVE today are bonafide B@D@$$e$ in my book, and that’s not written in pencil… it’s chiseled in granite stone.

The Indian Land guys of Pebbles, One-Niner, and Ringer bring their hard-hat to every workout and show the PAX what teamwork is all about, and set the bar high while sharpening iron. Frasier may be the fastest guy out there, but he’s the ultimate team player pushing and sticking with other PAX when he could easily blow by everyone. Frehley’s is an inspiration to be competing against the young guys and investing in them, even at 50+yrs old. Flint is the symbol of dedication, driving from near Uptown for almost two months to put in the work in SOB land. Argonaut takes his Q’s as seriously as his workouts, and doesn’t cut corners. Goonie doesn’t duck the hard workouts, and is just a fun guy to hang out with i the gloom.  Fire Hazard is the symbol of resilience and support despite always being on the IR, whether it’s riding a bike during Balrog, or showing up and doing what he can posting with a bum candle.  Bunker has pushed YHC and others to become a better distance runner, and also writes some SICK backblasts (right Mr. Bean and Gumbo?).  And it should be duly noted how quickly our young Mario is maturing serving as site-q for multiple locations, coordinating 2nd F’s, leading Whetstone, and doing other things that a normal 17 year olds aren’t doing.  On a day like today, no-one deserves to be trolled. Great effort men.

On Second Thought….

YHC has stated above that on a day like today, no-one deserves to be trolled, and YHC is a man of his word…. But IF I DID TROLL THE PAX, here is what it would look like… hypothetically of course

Team of Mario & JRR Tolkien (Virtual Trophy #VT)

  • Virtual Trophy (#VT) of the day was awarded to the duo of Mario & JRR Tolkien who completed 3+ no corner-cutting laps of the AMRAP.  At COT, Mario imagined waving to a large crowd of fans, and being kissed on the cheek by a gorgeous blonde, like the segment winners in the Tour de France. But then reality hit hard, and Mario realized he was confusing getting a tight bro-hug by mentor Madame Toussads after dinner #muah #smooch.
  • There’s nothing better than when a carefully crafted plan comes together, and for YHC today was a great day. After a half-dozen sessions practicing different variations of partner carries in F3HotTubs with co-site-Q Mario, we were prepared #practicemakesperfect #IMJUSTKIDDING

Team of Bunker & Fire Hazard

  • Watching Bunker and Fire Hazard was like a reenactment of the scene from Men of Honor, the scene where Officer Billy Sunday (Robert Deniro) implores Navy Diver Carl Brasher (Cubs Gooding Jr) to take 12 steps in the new heavy diver suit, with his prosthetic ankle leg on.  YHC could hear Bunker screaming in Fire Hazard’s ear during the partner carries “Dammit Cookie, move your @$$, I want my TWELVE”… while the rest of us waited for Fire Hazard’s candle to explode… just like the movie.

Team of Pebbles & Ringer & One Niner

  • YHC has always wondered how Pebbles got his F3 nickname, and had been meaning to ask him… But after seeing what appeared to be a pair of jelly-bean sized imprints on Ringer’s back from the partner carries, it made perfect sense… “Pebbles”. Hey, but as they say, “it’s not the size of the boat, it’s the motion in the ocean” #renamingRaisins
  • At one point Ringer was seen bent over his knees mentioning he felt light headed and didn’t drink enough water. Being the leader that he is, Pebbles quickly called dibs on giving Ringer CPR in case he passed out #HIM.

Team of Frehley’s Comet & Goonie

  • The stairwells felt like bakery ovens, but after Frehley’s buns started baking in there, it transformed into an un-natural gas chamber. Someone farted in the stairwell… bad, and everyone knows who did it.
  • Speaking of F3 nicknames, Goonie has the perfect one… except YHC doesn’t know which Goonie from the movie he best resembles? From his Slack trash talk the past week it’s definitely “Mouth”?… after he ripped off his shirt to go Metro, definitely “Chunk”? … from his pace up the ramps definitely “Sloth”? …. Or from his propositions to have everyone touch his melons after COT it’s gotta be “Mama Fratelli”. You decide…

Team of Frasier & One-Niner

  • Frasier had a nasty rash on his arm that he claimed was from performance enhancing drugs poison ivy, and therefore could not perform the partner carries. YHC understood, and told him to modify as necessary. But it seemed to me that he was actually carrying his partner #OneNiner the entire workout anyway. Hey, YHC was just glad to see that man actually bleeds like the rest of us, since he always appears all skin and bones super human.

Team of Argonaut & Flint

  • These two behemoths resembled WWE Legends The Undertaker and Cain as they did the partner carry up the stairwells, or maybe it just looked like they were both dead men… as Flint laid motionless draped over Argonaut’s shoulders like a mummified corpse.

Announcements:

  • Ragnar Relay Race – contact YHC if you want to run in the Ragnar Relay, still a few spots open! It will be a great 1st and 2nd F Event. If you would like to Q a workout there, be a pacer to a racer, or help volunteer with a team, let me know as well.
  • F3 Dads – read what we did or what you missed and plan on coming to the next F3 Dads Event(extended through F3 Dads Camp). http://f3nation.com/2016/06/27/f3-dads-sob-edition-kids-and-dads-gone-wild/    The next F3 Dads in July 9th, so stay tuned for more details!
  • Read the A51 Newsletter for everything else I missed.

SYITG… J.R.R. Tolkien

Preblast: Devil’s Turn – Return to New Hillz

Long, long ago (March 3) Hairball introduced us to a little gem called the #LC aka The Hillz. It is time to return and try again for greatness.

The word on the street is 3 laps cannot be completed. There is tale of it happening once but without a Strava record, it didn’t happen. So the gauntlet has again been thrown.

The following instruction was copied from Hairball’s original proposal of this route. See you in the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am.

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:
◾1 lap = 4.2mi (Avg. pace to complete in 60 mins = 14:17/mi)
◾2 laps = 6.2mi (9:40/mi)
◾3 laps = 8.1mi (7:24/mi)

Adjust your laps accordingly to get back to the start by 0615.

Map for the visual folks: https://www.strava.com/routes/4257146

End of Summer Pool Party

What – End of Summer (or close) Pool Party

Where: Candlewyck Pool

When: Aug 20th – 4 to 7 pm.

There will be swimming – of course, volley ball, corn hole tourney with Pax and their M’s as teams, and some roasted pig by our very own Van Pelt.

Cost will be $10 per family

Also, if you could bring a side or dessert to share.
Also, BYOB.

More information will be coming out soon.

For now, we need to get a HC headcount, so sound off in the comments if you can make it and how many you will be bringing so we can plan for the meat.

Taste the Painbow

8 men gathered in the steamy morning darkness to get what they had coming to them: the usual mix of strength then speed that is FatCamp.


WarmUp-orama (5:15 ->)

  • Quick Mosey Lap around the Elon lot.
  • 20 SSH IC
  • 10 Good Mornings IC
  • 10 Merkins IC
  • 10 Seal Jacks IC

Strength Portion (5:20 ->)

1 minute, 15 second timed intervals of slow, deliberate, full range reps at the following stations, resting as necessary:
– as many reps of Pullups
– as many reps of Double Kettlebell Squat Thruster (90lbs racked total)
– as many reps of Toes to Bar
– as many reps of KB Presses (55lb or 35 lb options)
– as many reps of Heavy Kettlebell swings (80lb KB, AKA The Liberty Bell)
– as many reps of Abyss Merkins (feet on box, hands on dumbells)
– as many reps of Barbell Deadlift (185lb)
– as many reps of Carolina Dry Docks
Rotate pax through this cycle 3 times

Speed Portion (5:50 ->)

AMRAP in Parking lot. The lot forms a square, this starts in the bottom left corner of the square (near the entrance to the playground, facing the street)
– 30 KB Swings
– Run to end of lot (top left corner)
– Side Shuffle/Karaoke over towards the school (top right corner)
– 15 Burpees
– Backwards Run towards the soccer field (bottom right corner)
– Side Shuffle/Karaoke over towards the playground (bottom left corner)
Repeat until 6:09

6 Minutes of Core (6:09 ->)

  • 20 LBC IC
  • Plank, 6 inches, 5 plank jack on Q count, Regular
  • 20 Parker Peter IC
  • Plank, 6 inches, 10 plank jack on Q count, Regular
  • 20 Flutter IC
  • Plank, 6 inches, 15 plank jack on Q count, Regular
  • 20 Heels to Heaven IC
  • Plank, 6 inches, 20 plank jack on Q count, Regular

ENDEX (6:15 ->)

  • name-o-rama
  • BOM

Skinnin’ the Mole

The plan was to do partners at stations and engage P1 in the exercise at 10 reps, and P2 with active recovery Mary. Only had 8 PAX, so improvisation was name of the game. Ditched the partner work, and just do one man per station; as many reps as you can, recover as necessary with a core exercise or standing around breathing heavy. Quality work from all the attendees of the fat camp today, everyone did solid work on the heavier lifts/swings.

Congrats to Marlin, who crossed the 50 mark this week, and earned an rousing “RESPECT” from all the PAX. With all that new respect, he felt compelled to lead us in a good closing word. Pebbles and Thin Mint were flying out there in the Speed Portion; Thin Mint was especially impressive since this was just a day after his Bagpipe VQ; Pebbles can burpee at an incredible rate. Frehleys used an iron will in the last round of the Strength Portion and elected to swing the Liberty Bell (ole 80 pounder) again for the duration of the last set. Well done and much respect. Nard Dog is a beast and continues to post at an alarmingly consistent rate, well done. Mario and Firehazard did solid work, and enjoyed some 2nd F throughout the Speed Portion; hard to say if it was mumblechatter or silent solidarity. Both those dudes are strong, and crushed the dead lifts. Mario confessed that he nearly stayed in the ‘sack this morning, well done on the great escape my man.

Humbling to lead such great men, sorry for the late start…wasn’t sure where the birthday boy, Marlin, went. #nopaxleftbehind.

Argonaut Out.

Announcements