Swift will launch at 0515 tomorrow from the Vine Restaurant parking lot in Ballantyne corporate park. What’s up for the next 9 weeks are workouts design to keep you sharp for Fall 5Ks, 10Ks, and anything else that will lead up to a Half Marathon (Charlotte or Kiawah) or the Joe Davis run in January.
This week:
Future weeks’ workouts:
12 PAX, posted on a perfect Monday morning to partake in another addition of F3’s finest. The mix between wind and temperature was about as good as it gets.
With the disclaimer duly given, we were off…
Warm up jog down Strawberry Ln and back to the school for COP
SSH (Side Straddle Hop) x 30
The Thang:
Suicides using the basketball goals as markers , then run over to the rocks.
20 rock curls, then run down to the bleachers for 20 dips.
Head to the track. 1 loop around the track with 5 LBCs at each corner.
Return to the start for round two
Suicides using the basketball goals as markers , then run over to the rocks.
20 rock curls, then run down to the bleachers for 20 dips.
Head to the track. 1 loop around the track with 5 LBCs at each corner.
On the track we did Planker’s Delight – PAX planked shoulder to shoulder, while groups of 2 went down the line doing two hand slap merkins with each man. Major thanks to DF and the originator TR (who was present).
Then a recovery loop around the track.
Followed by 1 last loop around the track with 5 LCBs at each corner.
With no time to waste, and in an effort to hit at least the 3.0 that was promised in mileage, we finished up with 200 meter sprints down Strawberry Ln and an Indian Run back up Strawberry Ln to our original launch.
Finished up at exactly 45 minutes.
The official mileage came in at 3.35.
The Moleskin:
Excellent effort by everybody today. Not a lot of chatter but good camaraderie. Lots of catching our breath. The last two times I q’d basecamp we finished up a biscuit under 3 miles and was determined to get there today. Practice does make perfect (or more efficient).
It was nice to have Lorenzo out today. He heads off to pilot school for the next 3 months. We’ll look forward to having him back when he is an official twin engine pilot or as Lorenzo would say a fixed wing aircraft. He already pilot’s helicopters.
Chin Music was out front all day. He brought his first real six-string with him today. The one he bought at the five-and-dime. Always nice to have him out pushing the PAX. Hammer, B-B-B-Bennie (and the his Jets), Adobe, Early Bird and Goonie were on his tail the entire time.
Thunder Road, Abba, Simba and Snoopy were at 100% effort as well. There was no real 6 today. Everybody did a nice job of pushing each other and staying together.
It’s always great when you get 100% effort from the PAX. I’m pretty sure driving to work today each of the PAX had a nice sense of accomplishment to start the week. Most are in bed or just getting started while we’re dripping with sweat… 3.35 miles and smoked shoulders. It was an honor to lead you guys.
Hairball. THANK YOU!!! Even though you’re on daddy duty and probably won’t see this I am very thankful for getting introduced to the world of F3 a year and a half ago. It’s been a wonderful experience for me. To all of you that see this, EH guys as often as you can. It’s a game changer for lots of folks. You can make a tremendous impact for somebody.
Simba… Thank you for taking us out. Well done!
Oh… and Goonie, thank you for not rubbing it in this morning. Perhaps you didn’t because you knew basketball practice starts this Friday. Or perhaps because beating a team that is 1-4 is not worth the effort of discussing. GH!
Announcements:
Joe David Run sign ups have started.
Goonie suggested checking out the video’s put out for Speed for Need. Very cool!!
Slim Fast, The Mouth, and Simba will round of the next 3 Basecamp Q’s for October.
Despite the well-publicized warning of hill repeats, a healthy quorum of 18 pax still enjoyed a hillful morning…
The Thang:
After a stiff warmup mile down to Rea/51, 20 merkins to start.
Run up Rea to entrance of Five Knolls, turn in and race to bottom
Pause for plank, mary, and MCs at bottom of main hill
…continue…
Mary while waiting for rest of pax to arrive
Mosey to front of Whitegate on 51. Return to SCMS, with a few more merkins on the way back.
COT
Mileage: 6.2
Merkins: 250 (if you did them all)
Moleskine:
Announcement:
We had 5 PAX and some nice weather for a workout at Blackhawk today. We started with a warm-up followed by some new exercises (for me anyway): ballerina toe squats, one legged burpees, mountain goats, and 4×4’s. I was definitely checking out the Exicon last night! For the main event, we worked mostly on our legs with some core work in between.
Aiken Legs – No rest
-20 squats
-20 box jumps
-20 lunges
-20 split jacks
-a little mary and then one more round of Aiken legs.
We then headed to the field for Blimps.
5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats
We finished with a team-up exercise: 100 squats, 100 lunges, 40 jump squats, and 40 split jacks. One partner ran while the other worked on the exercises. We also squeezed some for core work and the air chair a couple of times.
5 PAX showed up despite being scared off last week by 200+ burpees courtesy of Lobsta Roll. Disclaimer given, clock struck 7, and we were off for a mosey over to the track and show karaoke on the track.
COP on field
SSH, IW, Low Slow Squat, Cotton Pickers, Mountain Climbers, and Plank Jack
Merkin corners on the track
5x, 10x, 15x, and 20x of called merkin at each corner of the track + a lap after with plank in-between
Called merkins = merkin, wide-arm merkin, diamond, hand-release
To wall for people’s chair + arm press
Lunge walk it out and then Balls to the wall walking back and forth
Mosey to trail
Trail lap (extra credit for Bucky for clean up!) + called exercise at the end – step ups and dips
Mosey to lower parking lot (with the boat). The stumps have been cut in half, making jump ups a whole lot easier
Lower body exercises – Jump ups, one legged squats, calf raises, tire jumps, and donkey kicks
Mosey to cinder blocks – unfortunately there are only 4 blocks left! So audile to rock pile.
Lifting rock – arm curls, overhead press, squat, and John Cusack
Mosey to front parking lot –
Pull ups, jump squats, Sister Mary Katherine’s
Back to parking lot for Mary
LBCs, Flutter, Russian Twist, Big Boy sit ups
Finish off with a sprint
COT
As always, a pleasure to lead. Great to see regulars like Squid and my co-site Q Abacus as well as Bucky (newer to McKee) and Levi (a couple weeks in F3).
Announcements
F3 golf – f3golf.com – supporting F3’s LEAP expansion
Speed for need – f3speedforneed – great opportunity last week at Isabella Santos and this week uptown for the Komen race
Posted on behalf of Drago (his VQ)
Nine men decided to see what Drago would attempt for his VQ. With Rappers Delight and Drago in the pax along with lower numbers (Ranger and site Q’s out of town), the average age plummeted all the way to 40 (Centurion has more Respects post most weeks than all other Area 51 Friday sites combined).
As we gather in the parking lot, Drago asks me before the start who Chelms is – uh, that would be me. Had to give the young guy a break – he was a little nervous for his first Q and the dude is only 20.
The Thang:
Brief warm up with SSH and Hill Climbers (they looked like Mtn Climbers but Drago called Hill Climbers).
Jog all the way over to to Palentine for the main event (we may have done some more warm up but I didn’t write it down and Drago didn’t give me the Weinke) – Bermuda triangle with 20 merkins at top of Palentine, 30 dips at the benches on other side of building and 1o burpees at street. Repeat 3 times. Next ran up and down Palentine 5 times and then a few minutes of Mary.
Jog back to the parking lot at the school. Run up to top via the long ramps and then some COP. Run down stairs and back to parking lot. Finish up with a few minutes of Ring of Fire (Cheddar had to be a smart ass and call burpees for his turn – Marconi was not happy with the up and downs when one pax calls mary exercise and the next calls something requiring us to get up).
Naked Moleskin:
Good start for Drago on his first Q. He came prepared with a plan and just needs to work on his cadence. YHC suggests all new Q’s to practice cadence at home before leading.
Fight club and The Brave converged at Centurion and we only had 10. I don’t think we will invite them anymore – drove our numbers down and not up. Frehley’s Comet looked like he was ready for some pound and ground work but Drago kept it to mostly running.
Rappers Delight heading overseas for 6 month deployment so please keep him in your prayers. He was appreciative of what F3 has done for him and said he was better prepared for the task ahead. We appreciate your service and sacrifice.
Announcements:
F3 Golf is 10/27 and we need more teams. Sign up at www.f3golf.com.
Fall is upon us and 10 Pax decided to feast on what YHC was serving. With only 2 minutes to spare, YHC came in hot, disclaimed, handed Old Glory to Nemo and off we went. Here is what happened for all you who missed and decided to go to the Clemson / Wake Forest game.
The Thang:
Short jog to other side of parking lot and circle up.
Now that everyone is warmed up, we grabbed Old Glory and raced toward the legacy Day Zero site. Upon arrival, the Pax attempted to perform the following:
Round 1
Round 2
Round 3
Round 4
We were running short on time, the Pax was grumbling, families were beginning to arrive for their Saturday morning ritual of screaming at their son/daughter to kick the ball, so YHC called an audible and Jet Fuel grabbed Old Glory for a final lap around the fields. Upon conclusion of our lap, we headed back to Rock Zero.
Mole:
Classify this workout as one that looks better on paper than in reality as we covered approximately 4.5 miles. While YHC struggled, BLC (respect) brought his “A” game and was out front most of the morning. The Clemson duo of Hammer and Marge were unfaltering. Spackler and Jet Fuel questioned their decision regarding the amount of adult beverages consumed last night. Hopper was the fan favorite given two cars honked at him as he was running down hwy 51, apparently 45 and gray is attractive. Dingo and Hoover were relentless and never stopped moving. Nemo, while last to arrive at 6:59:45, was never last at anything for the remainder of the workout. Jet Fuel properly took us out as we remembered Las Vegas and prayed for healing.
Announcements:
10 Mountain Goats arrived as yours truly was given the keys to Mountain Goat with Site Q’s Retread and Slim Fast being out of town leaving to my first q at Mountain Goat. After a quick disclaimer and a couple warm up laps around SCMS with high knees and butt kickers were thrown in we set our sights onto the main event.
The Thang
Today’s objective although simple had a lot of things your QIC did not see happening, the plan was to run from SCMS down 51 to one of F3 SCLT’s most revered and hallowed grounds the Dunkin Donuts on Colony and Rea. Plan was to regroup by Calvary Church around 5:55 to collect the six and return to SCMS. If time permits, add a repeat on the Danger Zone. Your QIC and the pax weren’t expecting the sidewalk construction on both 51 and Read during the work out. My apologies Q fail on my part there, guess that what happens as Lois says “You’re taking us to the Danger Zone Benny?!” after Drano broke the message prior to QIC announcing it. After collecting the six we circled up and that was a rap.
4.5-6 miles completed depending on the pace excellent job Mountain Goats!
Goat Skin
Announcements
Thanks Sensei for the prayer out!
12 pax (including 1 FNG – welcome, Village People!) circled up on a cool morning at Elizabeth Lane Elementary for the latest edition of Meathead. After a thorough disclaimer, here’s what we did.
COP:
The Thang:
Set 1 (singles):
2H Swings x 15
Clean + press x 5 per side
1H Swings x 5 per side
Clean + squat x 5 per side
Alternating 1H Swings x 20
Snatch x 5 per side
2H Swings x 15
Snatch x 5 per side
1H Swings x 5 per side
Set 2 (doubles):
Clean + press x 3-5
Clean + squat x 3-5
Clean + press x 3-5
Double swing x 3-5
Clean + press x 3-5
Single KB snatch x 5 per side
Clean + press x 3
Set 3 (back to singles):
2H Swings x 15
Clean + press x 5 per side
1H Swings x 5 per side
Clean + squat x 5 per side
Alternating 1H Swings x 20
Snatch x 5 per side
2H Swings x 15
Snatch x 5 per side
1H Swings x 5 per side
Set 4 (back to doubles):
Clean + squat x 3-5
Double swing x 3
Clean + squat x 3-5
Clean + press x 3-5
Clean + squat x 3-5
Single KB snatch x 5 per side
Clean + squat x 3-5
Mary:
COT: Thanks to No Regerts for the take out
Announcements:
Moleskine:
After being DR on business for a solid week, it was good to be back out with the pax. It was a beautiful morning with great turnout by the pax. Thank you for following my lead. I hope you “enjoyed” it.
A quick site Q note – after much deliberation and discussions with our site Q emeritus (High Tide), Witch Doctor and YHC plan to roll out a conscription Q schedule for Meathead. If you’ve been coming out for a while, you can expect your name to show up on the list. Most of you are veterans and shouldn’t be surprised. If you’re newer to kettlebells and/or F3 and find yourself on the list, it’s because we know you’re ready. If you can’t Q on your assigned date, please work out a swap or substitution with another member of the pax and let Witch Doctor and YHC know. The site Qs will take one week a month to allow for swaps or VQs. Please note that the workout Q is responsible for pre-tweeting the workout, tweeting the count (please include @F3Area51, #F3Meathead, and #51counts in that tweet), and posting the backblast as promptly as feasible. Feel free to put it on Slack as well if you’re into that.