Pink Socks on the Wall
posted on behalf of Rockwell
WARM UP
- Side Straddle Hop x 30
- Merkin x 15
- Potato Picker x 10
- Plank Jack x 20
- Imperial Walker x 20
- Mountain Climber x 20
THE THANG
- Mosey to the front stretch of the school
- Partner up
- Partners run to opposite ends of the road
- 10 Burpees – return for 10 hand slap Merkins with partner
- 20 squats – return for 10 hand slap Merkins with partner
- 30 LBC’s – return for 10 hand slap Merkins with partner
- Partners run to opposite ends of the road
- Mosey to the back of the high school
- Hand walk along the wall with feet up on the wall (What the heck is that called??)
- Grab some wall – Shoulder Presses x 30
- Jump the wall and do a lap around the parking lot
- Back to “walking the wall” with hands on the ground and feet up
- Grab some wall – Jabs x 30
- Jump the wall and do a lap around the parking lot
- Back to “walking the wall” with hands on the ground and feet up… again
- Plank facing the wall… 5 count Merkins… 10 second count by Johnny Utah in plank position… 5 more 5 count Merkins
- Mosey to back of school (picnic tables)
- 20 Dips / 10 Derkins / 20 Dips / 10 Derkins
- 1 lap around track – sprint the straight and mosey the turns
- 20 Dips / 10 Derkins / 20 Dips / 10 Derkins… again!
- Mosey to top of main parking lot for Mary – Freddy Mercury, Box Cutter, Pistol LBC and American Hammer
- Jail Break back to the start
MOLESKIN
Sporting pink socks YHC led 15 PAX on a tour of Marvin Ridge. As usual it was good to see everyone pushing themselves. After the 3rd round of “walking the wall” upside down I was beginning to wonder if I would make it through the rest of the workout! Dasher and Bottle Cap continue to impress with their speed and stamina. Grease Monkey seemed giddy while we were doing dips and derkins on the benches. I guess that’s the benefit of having arms the size of most people’s legs! Shop Dawg was able to creatively explain the difference between “Need for Speed” and “Speed for Need”! Thanks to Johnny Utah for taking us out with a prayer! I always enjoy the comradery and working out with such a great group of guys!
ANNOUNCEMENTS
Still time to sign up for the Susan G Komen race. Race starts at 7:30 but meet at the Speed for Need tent at 7:00 am.
F3 Golf event the last Friday of October. Shot gun start at 1:00 pm.
PreBlast – Speed Pyramid in a Circle
PAX looking to break up a bland running routine and get in some speed need to join the Swift workout on Tuesday morning in Ballantyne at the Vine Restaurant.
The THANG:
- 0445 – meet Bunker and go off into the gloom for some long Threshold Pace intervals
- 0500 – leave the Vine parking lot for some 2nd F extra credit warm-up. Though this keeps getting faster and faster, if Bratwurst is there, the pace will be honest if wanted.
- 0515 – OFFICIAL START – Leave the Vine Parking lot on the same 0500 warm-up lap. Meet at the Putting Green at 0525, so go the long way around the Bull Ring or save your legs and head straight to the putting green.
- 0525 – Warm-up drills with emphasis on acceleration after the toes, heels, skips, etc.
- 0530 – final instructions and start the Speed Pyramid of Repetition Pace – watch this video for the purpose of the workout: https://youtu.be/BGQKlSU4HQM
- 4 x 200m at Repetition Pace (a.k.a. 1 mile race pace, find yours at http://runsmartproject.com/calculator) with 200m jog recovery
- 2 x 400m at R-pace with 400m jog recovery
- 800m (or 2 minutes if you’d like) at R-pace with 800m jog recovery
- 2 x 400m at R-pace with 400m jog recovery
- 4 x 200m at R-pace with 200m jog recovery
- 0610 – head back to the Vine for COT. There is a possibility that some of the 200m intervals may have to be done on the way back to the Vine to get them in.
- 0615 – COT
- 0630 – 3rd F “Timekeeper” at Einstein’s Bagels where we are going through the book “Screwtape Letters” by C.S. Lewis
SYITG,
Bratwurst
PreBlast – Back to waking neighbors
At 0515 on Tuesday morning, we’ll launch to start waking the neighbors in the Ballantyne Country Club once again every 120, 60, and 30 seconds. Should get them up in arms to start posting on their Facebook page or NextDoor app. We’ll have to ask Frehley’s Comet if he sees any more chatter about a gang of guys running through the dark.
Here’s the plan:
- 0500 – Early option to get in some easy running
- 0515 – Head on easy mosey up Ben Nevis (head West on Ballantyne Commons Pkwy towards the Country Club) and regroup at the Country Club entrance.
- 0525 – Start some dynamic warm-up stretching
- 0530 – Start the Jack Daniels 2/1/:30 workout on this route (that may be modified for time): https://www.strava.com/routes/1578212
- 2:00 Hard running
- 1:00 jog recovery to the Six
- 1:00 Hard running
- :30 jog recovery to the Six
- :30 Hard running
- :30 jog recovery
- REPEATO
- 0605 ish – We should be near the exit of the BCC near the MetLife building (East on Ballantyne Commons PKWY). We’ll mosey back West to get to COT.
- 0615 – COT
- 0630 – 3rdF at TimeKeeper where we are studying the Screwtape Letters by CS Lewis.
SYITG,
Bratwurst
PreBlast – Post BRR recovery
If you were one of the many SoB PAX that ran any portion of the BRR this past week, you’re likely feeling a little sore and stiff and wondering how you will complete a Swift workout this week. Well, if you’re like me, you’re hoping for a good warm-up, some dynamic drills, and a mix of running that isn’t too taxing, but let’s you know you still have legs and lungs that weren’t completely trashed in the mountains.
Here’s the Plan for Tuesday, 9/12:
- 0500 – don’t think anyone will show, but if you do, find your own 10-15 minute easy course
- 0515 – depart the Vine Restaurant parking area for a 10 minute warm-up jog through the Ballantyne Corporate Park.
- 0525 – extended session of dynamic warm-up drills to get the legs moving
- 0535ish – Start the Fartlek 30-20-10:
- 5 minutes composed of 30 seconds jog, 20 seconds normal run, 10 seconds Sprint (that’s 5 rounds)
- 2 minutes easy jog
- Three more rounds of this while exploring the Ballantyne Corporate Park.
- 0605 – Easy jogging towards COT perhaps arriving early for some recovery stretching
- 0615 – COT with Bagpipe
- 0630 – 3rdF Timekeeper welcomes any and all for a social hour (or less) of BRR stories. No book study this week, just stories of the lunacy, inspirational, or humorous that we can share.
And if it’s raining, show up anyway!
SYITG,
Bratwurst
Crawling Round the World
Posted on behalf of Boucher
The pax started off with a few good jabs and first time QIC Boucher, but those soon ended once it was clear counting to 3 was part of the core curriculum of most Louisiana schools.
Brisk mosey around the parking lot led us to warmups
– Side straddle hops x25
– Merkins x 10
– Mtn Climbers x 10
– Imperial Walkers x 10
– Low slow squats x 10
Then it was off to the the rock pile along with your partner
– 200 shoulder presses total
– partner 1 start pressing; partner 2 run to middle of parking lot and do 5 BBB (Big Boy Burpees)
– 200 Chest Presses total
– partner 1 start pressing; partner 2 run to middle of parking lot and do 10 jump squats
– 200 curls
– partner 1 start curling; partner 2 run to middle of parking lot and do 10 Carolina dry docks
– 50 fulll military sit-ups (all the way down all the way up) with your partner – hand off rock after each rep
– 25 per partner – 50 total (thanks Goodfella for the 20+ lagniappe reps we put in)
Many planks, various Mary’s, and other exercises were done in between sets. Special thanks to Money Ball, Dasher, and Goodfella for stepping up in between sets.
– Rocks were next brought back to the pile
– Mosey over to the front (or street side) of the school
– Alternating light poles, starting with 5 burpees then 10 jump squats, alternate to the globe and plank it up
– Next was the highlight of the workout – bear crawl around the world. Through the many moans and groans, I heard some laughter or maybe it was tears.
– Next alternating light poles again, this time with 20 LBCs and 10 jump squats
– Run back to Globe, following Dasher’s lead, this time we lunge walked around the world, but only made it half way before deciding to start the mosey back due to time.
Ended with some Freddie Mercury’s.
The upcoming Komen race was mentioned – I don’t have the specifics…
It was mentioned to keep both families from Weddington in our prayers both the family that lost their child’s life as well as the driver of the other car.
Preblast – Measure TWICE!
Community House MS Track Layout
This is the week to measure at Swift. Considerably easier than an all-out race, having a workout you repeat from time to time will help you to gauge your fitness level. We’ll be meeting at the Community House Middle School track. The address is 9500 Community House Rd, Charlotte, NC 28277, but you will be using the Northern Bus Lot entrance off Community House Rd to get to the track.
The THANG:
- 0500 – Arrive on site to get your bearings and some extra credit warm-up.
- 0515 – Start warm-up of approximately 10 Minutes easy running (while going over the track layout for the morning) and 5 minutes of drills.
- 0530 – Get into groups that you normally run with. Always try to start with at least one other person. The quantity of intervals you get in is not critical, for it’s the consistency of the intervals that will be key.
- ODD Interval: Use Lanes 1&2 to run 800m (2 laps of the track) at Interval Pace (a.k.a. I-pace, 2 mile race pace, VO2Max, or a “Hard” effort – find your’s here at http://runsmartproject.com/calculator). This will be run in the normal direction of the track. Refer to Picture Layout linked above for an overview.
- ODD Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, using the diamond cone formation as a turnaround point, and run back to main Start/Finish line to get to starting point for the EVEN intervals.
- EVEN Interval: Use Lanes 5&6 to run 800m at I-pace on the Outside Lanes of the track in the Opposite Direction
- Note: because the Outside lanes are a further distance, the finish point of this interval is not the same as the starting point. Finish the second lap at the flashing cones.
- EVEN Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, past the main Start/Finish area, use the diamond cone formation as a turnaround point, and run back to the main Start/Finish line to get to starting point for the ODD intervals.
- REPEATO until 0610.
- 0610 – Don’t start another interval past 0610. Gather your things, get some easy running in, and head to the parking lot.
- 0615 – COT in the Parking Lot.
- 0630ish – 3rdF Timekeeper at the Einstein Bagels.
Community House MS Track Layout
PreBlast – 3 Swifts to Go before BRR
Only 3 Swifts to go before the Blue Ridge Relay – and here’s the plan for this week…
- 0500 – optional warm-up lap of 1.3mi or so from the Vine parking lot
- 0515 – Pack leaves the Vine parking lot for a 10 minute easy jog warm-up heading towards lower Rushmore Dr. near the pond
- 0525 – Begin some warm-up drills on Rushmore
- 0530 – Begin the workout:
- 4x200m R-pace with 200m jog recovery – run on the Bull Ring with standard intervals at 200, 400, 600, and 800.
- 3x4minute I-pace with 3min jog recovery – run out 2min and back 2min along Rushmore Dr. Recovery will be wandering aimlessly around buildings trying not to spill merlot.
- 2x400m R-pace with 400m jog – run on the Bull Ring
- Guidance on Pacing: Either use the Run Smart Project calculator at http://runsmartproject.com/calculator or use these effort levels as a guide
- R-pace = Repetition Pace = 1 mile Race Pace = effort of 9/10 on the intensity scale
- I-pace = Interval Pace = 2 mile Race Pace = “Hard” effort at 8/10 on the intensity scale
- 0610 – Head back to COT
- 0615 – COT at the Vine parking lot
- 0630 – Timekeeper / 3rd F at Einsteins Bagels
Next week!!!
We’ll be at Community House Middle School for our last 800m workout before BRR.
PreBlast – Look ahead to the hill
5 weeks to go until the BRR, and we’ll be working on Strength this week in the form of Hill Repeats.
In case you missed it last week, here is the plan for Swift until the BRR – https://f3southcharlotte.com/2017/07/31/preblast-brr-countdown-6-swifts-to-go/.
For Tomorrow, the THANG:
- 0500 – Warm-up Lap of 1.3mi
- 0515 – More warm-up Lap leaving from the Vine restaurant at 0515. Objective is the top of “Ben Nevis” (Ballantyne Commons heading West towards Old Hwy 521 at the entrance to the Ballantyne Country Club). Be there by 0525 – so choose your own adventure.
- 0525 – Dynamic stretching and drills heading into the Country Club.
- 0530 – Finding some hills (up and down) to do intervals of :30/:30/1:00. Recovery will be (generally) back to the same start point of the individual interval, meaning you will recover the same distance that you just ran during the :30 or 1:00 interval. What’s that mean for a Pace target? If you’ve been playing along at home for a while, based on the recovery interval, you should know that’s 1-mile Race Pace / Repetition Pace target for *effort* (we’re running hills, so exact pace is difficult). If programming your watch, plan for an open recovery after each interval, and at least up to 10 sets to be safe. We’ll continue to find more uphills and downhills in the Ballantyne area, but we’ll stick together. Focus on good form, and here is a link to a good article for doing so – https://runnersconnect.net/how-to-run-hills/
- 0615 – COT
SYITG,
Bratwurst
Get that Mileage Up!
6 weeks to go to the Blue Ridge Relay, and we have a renewed focus to being more specific to the types of efforts that the BRR will bring. This week, 28 PAX made the decision that it was an increase in mileage over the hour of Swift that would help build our racing endurance.
The THANG:
- Read the PreBlast at: https://f3southcharlotte.com/2017/07/31/preblast-brr-countdown-6-swifts-to-go/
Moleskin:
- While the weather has been nice recently, this was the best TUESDAY morning in a while. How to judge? A lot less shirtless PAX than in past weeks.
- At the 0500 warm-up, somehow DepthCharge and his 26yo legs got to the front. He led the pack into a brisk 2nd F pace. And since there was only a handful of PAX had YHC wondering if the PreBlast scared everyone off. Although we knew that Bunker and Gumbo were already off and doing their own THANG, it did seem like a light crew. However, we did figure out that the Big Truck trend in the SoB PAX caught Atlas – from Beach Cruiser to Full Size was very well played.
- However, once back to the lot, it was apparent that the PAX had just used the extra time to sleep in. 28 of them rolled out at 0515 on a route of their choosing to the MetLife back porch. Those that got their first did a little extra running around, but when YHC’s crew got there, it was quickly realized that we were behind schedule, so Cobains to the PAX that we trampled on with our toes in the air.
- Once all the way around the MetLife complex back up to the light at N. Community House and Ballantyne Commons, we had some quick instructions and were off. Again, the schedule thing, and we wanted to make sure to get the whole workout in. What was hopefully not lost was the repeated warnings about cars. Only one interval was to be out and back mid-interval, so hopefully everyone stayed on the sidewalk or bike lane as we ran off down Community House.
- Wow, you can cover a lot of ground in 6 minutes. Frasier and Citgo definitely heard their 1mile auto-lap alarms go off before the end of 6minutes, and ran out of road to detour in behind Torringdon. Much better idea than trying to U-turn mid-interval.
- Wow, 1 minute is a short rest. While it was a rest that encouraged walking and using the time to cross over to the other side of the street avoiding traffic, it passed in an instant. Only enough time to stare back into the darkness and know that you had to cover the same amount of ground that got you there. Back up to the stoplight that hung way in the distance.
- Wow, we covered a lot of ground. Looking at Strava, PAX covered between 5.5 and 8.0 miles in the “normal” hour. But it really wasn’t normal today with Madame Tussauds and Outback going out early and covering over 8, and Fire Hazard was mileage king at almost 9. We’re not counting Bunker and Gumbo who we saw chasing each other over the same course, doing similar stuff, and just showed up at COT like they owned the place because they got in over 11.
- Listening to StrangeBrew recall his bout with malaria and recovery made me think seriously about walking around in a mosquito net if I ever go overseas. Great seeing him out again.
- Several PAX such as Picasso and Tootie’s teams got in some mountain training this weekend. Not sure if Hoot was caught up in that, or a Swift site FNG, but great having new faces out there.
- Fallout is busy on the bike and in the water these days, so privileged to have him out on the streets.
- Note, if you’re chasing Haggis in the BRR, forget about trying to pass him. No matter the speed, he’s going to pick it up a little to stay ahead of you for as long as he can.
- Writing this throughout the day when I had a break at work, my legs were stiff and hurting most times when I got up to walk around. That probably means it was a good workout. Hopefully, it went as well for you. Seems it did for Cheddar – instead of remembering Threshold pace as “comfortably hard”, he could only recall that he was “comfortably numb”.
Announcements:
- What’s on the Swift calendar for the next 5 weeks until BRR: https://f3southcharlotte.com/2017/07/31/preblast-brr-countdown-6-swifts-to-go/