The idea for the Kiawah marathon began late last year with Bratwurst sending out a pole of perspective runners and their thoughts about where they wanted to run. Kiawah was the answer.
Over time more and more guys signed up once Hot 4 Teacher secured a sweet $55 dollar entry fee. The official training started before the BRR but got kicked into high gear after the BRR.
Many of us cross trained and several only did the running program that our leader Brat formulated. Brat could have told us that we were going to run through creeks and I do not think anyone would have questioned it. Brat was the spearhead to all of this madness and was a great leader throughout. He made it simple, straightforward and allowed the rest of us to not have to think about what the plan was each day we showed up. It would be impossible to thank him enough and he is too humble to accept too much praise.
Most of us trained and silly times often way, way before a normal workout would start. Almost always no one had to train alone because no one wanted to let each other down. There were setbacks, injuries and illness throughout the season. We lost Thin Mint and Gumbo to injury and were not able to make it back unfortunately. Bunker fought a cold the last two weeks of the calendar and Brat was sick while he was running the race. Most of us made it intact to the start line.
There is no way to quantify what it means to be running with your friends on race day and to have friends in the crowd cheering you on. It means a lot each day we show up for a workout but even more when you compete in something grueling where you do not know how it is going to end.
We pick each other up, make fun of one another and encourage one another. It makes the time pass and the pain less. I know there are many accounts out there and I hope you sound off. Mine is this.
Brat was his ever positive self at the start line. He was patient at the start weaving his way through the crowd for the first mile while I tagged along. At one point he said he was not feeling that well and then at mile 16 took a break. He was able to get it back together and picked his pace up. We both had the goal of sub 3:00 but it was not meant to be today. At one point on mile 25 he and Honey Bee caught me. Brat said “come on I’ve got Honey Bee with me” and Honey Bee followed it up by saying “Let’s finish this thing.” It caused me to pick up the pace and make it in for 3:11.
I know several of us did not reach our goals but there were a ton of PRs and Boston Qualifiers. Honey Bee PR/BQ 1st F3 SOB/Area 51 and fastest out of the parking lot, Haggis PR, Turkey Leg PR/BQ, Hairball PR, Brat BQ, Tolken PR for his age. The half marathoners also were awesome. Maria PR, Wingman PR, Tuck PR, Outback PR and Bean PR. I would say and I know no one would disagree that we can thank Brat for our preparation and coaching.
Spackler gets the award again for the best F3 cheerleader. He was all over the course cheering everyone on. Not to mention being a great host again.
I know it is early and the body is not healed but you can sign up for 2017 until tomorrow for $40. Those that have run this race know it is a great race and those on the fence get off of it and sign up. Anyone can do a half marathon given enough time to prepare. The second F as usual is the best part of F3 and you get a full weekend of it. Here is the link for the marathon. I am signing up. https://secure.marathonguide.com/register/KiawahIslandMarathon/
The orders had been handed down from the supreme leader Brat. The instructions seemed simple on paper but this would prove to be false in the end.
The preblast went out the day before and people actually read it. We had eight including myself come to the early, early portion that started at 4:45am. The early, early crew ran for ten minutes and then did five minutes of chit chatting while doing Brat inspired warm ups. This was followed by fifteen minutes of T-pace. The early crew set out at 5:00 and were seen while the early, early crew finished up the T-pace. Both the early, early and the early groups reconvened at 5:15am to pick the regular Swift runners. Strange to think that 5:15am is the normal times. Feels like that hasn’t happened in a long time.
2nd F pace was the instruction for thirty five minutes. We left the Vine and headed toward Sara’s YMCA where we took a right heading towards Ballantyne Commons. The group ran left on Ballantyne Commons to Community House. Down Community House for a few tenths of a mile and then back through the office park to Ballantyne Commons to turn home. It was at this point that I realized that some of the pax was not with us. Completely my fault and luckily Tolken volunteered to go back and retrieve them. 2nd F finished at the intersection of Sara’s YMCA and the start of the Bull Ring. This is where we did our second T-pace run finishing with five minutes to spare. We collected the six and headed home. We got in two minutes early. Tolken and Tuck felt cheated and asked for their money back but when they were told no refund they ran away for two minutes. Haggis, Long Haul, Honey Bee and one other decided to do plank for two minutes. The rest of us just sat around and watched in awe. Tiger Rag checked form.
NM: I haven’t led a workout since August with all of this running business. I was a little rusty. I have taken it for granted to just show up and listen. Brat has spoiled us all this fall. I know I have really appreciated all of the help and instruction from Brat since he got traded from Metro to SOB land.
I was a great morning for running. Felt like the summer again with the humidity. Lots of Sun is out Guns are out guys this morning. Maria showed up in a tobbagin but quickly realized he was over dressed. Hopefully Kiawah will be much cooler next weekend.
We missed Bunker. Heard he went home early Monday. Hopefully everything is okay.
Good to meet Depth Charge and good on him for finding F3 on his own. Hopefully he will keep coming back to the running workouts once a week.
Everyone seems primed and ready for Kiawah. I know people are excited that all of this running is about over.
My bad again on the 2nd F pace out there. I apologize to Strange Brew, Rock Thrill, Outback and Wild Turkey.
Hope your cold gets better Outback.
Our fearless leader and running guru is off this week playing in the “happiest place on earth.” I accepted the challenge of trying to herd all of the cats of Swift this week into one seamless bada$$ running unit. I of course got close consultation from the site Q beforehand.
We are less than two weeks out before the big race. I know not everyone is running Kiawah but you just need to tolerate us for two more Swifts before we returning to regular running times. This week it calls for a fifteen minute T-pace, 35 minutes 2nd F pace followed up with another 15 minutes of T-pace.
In order to get all of that in. We will start at 4:45am to get in our normal warm up i.e. run ten minutes followed by stretching. We will start the T-pace portion at 5:00am and finish up at 5:15 at the Vine to collect the rest of the group. We will run the Bull Ring down Rushmore, left on Ballantyne Commons, left on Ballantyne Corporate back to the Bull Ring. Break off when there is five minutes or less to head back to the Vine for the T-pace portion. We will run our 2nd F pace for 35 minutes through Ballantyne. Followed by the last T-pace on the same route as before. This time we will meet up at the Bull Ring when you are done and run back together. We should have a few minutes to spare if everything runs on time.
I am sure everyone is completely confused but I have faith it will work out.
Frasier
We circled up and the disclaimer was given. No FNGs today.
We did a quick warm up lap around the parking lot just in case there were stragglers. There was one but we found him later. Stop at the stop sign on Strawberry and the AO for the instructions. The goal was an 8k with merkin stops. Trying to get back to the roots of #F3FastTwitch. Haze immediately doubted that we could do it. There were a few others that complained about the merkins at a running workout. The course was running through the neighborhood towards Bevington, cross Rea, turn right at Elm and then head back to the AO. At every turn, stop sign or stop light we stopped and did merkins until the six arrived. At times we ran back for the six on the longer segments. There were 14 merkin stops between the start and finish. Along the way we picked up Fireman Ed. He was running a little behind due to the toilet calling his name. Needing to get some miles in for the Ragnar he set out on a solo run. We picked him up at the corner of Elm and 51.
We got back to the AO with plenty of time to spare. Take that Haze. Doubting the running prowess of this stocked running group. Not everyone took the BRR off. These men are still in great shape.
With time to spare we continued with the run/merkin theme. Although there were some @tigerragf3 out there with merkin refusal. We ran down Strawberry stopping at each speed bump and the gravel road to do merkins. If my math is right we stopped a total of 19 times. 19 x 5 = 95 with some guys doing more or less.
We had exactly six minutes left. A lot of push/lobbying for six minutes of mary. We did four since a bus interrupted our circle. We did American Hammer x 20, Poptart can opener each leg x 12 and Marvel with flutter.
Done!
Moleskin: This was my first post since the BRR. Taking a week off and developing an awesome cold while in Montana did not help the performance. Turkey Leg and Slim Fast were out front most of the morning. Both have entertained doing the Kiawah with Turkey Leg deciding to make Kiawah his first marathon. He needs to find a roommate.
Great form on the merkins by several out there today. Most of the rest either did the Chelms/Head bob or protested. We all did the last five #positivepeerpressure. Gummy was form police because he had a good view standing over people. Just because beach season is over doesn’t mean we can’t get swole.
Hannibal was back from a Ireland vacation. He must have still had some leftover Guinness because he had to stop for a pee break. He was very inconspicuous by peeing at the corner of Hwy 51 and Rea. I’m sure no one noticed that. Speaking of peeing Spackler also had to make a stop shortly after leaving the AO. It always does feel better peeing in the woods.
Cheese Curd continues to keep up his tradition of not being a runner by constantly training for the next event. Keep up the good work of not being a runner.
Even thought Spackler maintains he is not a runner he was consistently fourth every segment. #Kiawahready.
Personally I would like to thank all of the guys that have asked about, volunteered and sent out well wishes/prayers about my father. It is humbling and powerful. I know we rally all the time around others but you don’t know how strong it feels until you are on the other side of that energy. I told my father about all of the people asking about him and praying for him and he was overwhelmed. Thank you.
Announcements: Ragner has two spots. A fast team and a chill team. Turkey Leg immediately volunteered with Cheese Curd rebuking. Fool me once shame on you, fool me twice shame on me or however George W. Bush said it. https://www.youtube.com/watch?v=8Ux3DKxxFoM
Palmetto Relay discount ends at the end of the month. Great race for those of you looking to two relays a year. I think it is better than the BRR because of the finish. It will sell out. Here is the link. http://www.palmetto200.com/palmetto200/palmetto200-registration
Check the newsletter for the gold tournament for Olive and the Christmas party sign up.
Have a great day!
19 men showed up and 777 was able to find us after we set out. 6:00 came and off we went. Mosey down to the parking lot next to the pond for a quick warm up. Disclaimer was given and we got to it.
Warm Up: IW x 10; Merkins x 10; Off set left hand merkin x 10; Off set right hand merkin x 10.
The instruction was to count off by threes then gather at a particular place with your number. Counting proved to be difficult for this group and even harder to gather. Somehow we wound up with five in group one and ten and group 3.
We moseyed down to the pond for instructions. Three sets of exercises three times then run around the pond as a group back to the starting point. The first three exercises were nipplers, step ups, merkins. Once back at the starting point we moseyed over to the next building for another round. We did this all of the way around the pond for a total of four stops. The next station was reverse crunch, diamond merkins and mountain climber. The next stop at the picnic tables was dips, incline merkin, decline merkin. Mosey to the next stop which was the fitness trail. Dips on the bar, pull ups and American Hammers.
Mosey to the base of the Lance building. 7s were called. LBC at the bottom and flutter at the top. There are two entrances to the Lance building so we stopped at each entrance up and down and did five merkins each time. If my math is right we did 120 merkins in that time. Time to head back to the AO.
We got in with four minutes to spare. We did plank, elbow plank, dolly and flutter. Done. Thanks Wild Turkey for keeping time since I was irresponsible.
Moleskin: So during the disclaimer five youth popped out of the woods looking disheveled. They muttered something indistinguishably. It was an odd moment. I had been out till 1:00am with the Panther’s game. Was running a little slow and probably did not say what I was thinking all of the time. #Betternexttime. Kid Rock and Fire Hazard were flying out there. Everyone else worked hard. It was nice having some of the Area 51 guys there who needed an earlier work out. All are welcome.
Thanks for the take out Big Tuna.
Announcements: Several convergences coming up. One on the 13th in Fort Mill and the 14th at Anvil at 5:15am for the five year anniversary of Area 51.
Good luck and prayers for Loogie’s surgery coming up on September 8th.
Eleven men including one FNG showed up for what was promised a low mileage workout. Proper disclaimer was given since we had a FNG. Mosey to the parking lot next to the theater for a few warm ups.
IW x 10; Low Slow Squat x 10; Merkin x 10
Instructions were given to partner up. Size and speed did not matter. You and your partner were to run down the Murderhorn to the rock pile stopping at every street lamp and intersection. At the stop you did burpees starting at one continuing up to six at the rock pile. We planked briefly until everyone arrived. The group was told to pick a lifting rock.
Mosey to the playground by the pool parking lot. First exercise was one hundred pull ups. Partner one does the pull up while partner two planks. One hundred dips followed. The third exercise was curls x 100. Partner one does the curl while partner two planks. Return back to the pull up bar for fifty good form pull ups. Partner squats while the other one does the pull up. The second to last exercise was one hundred CDD. Lastly we finished with one hundred over head presses while the other partner did American Hammer.
Time to put the rock back and mosey to the bottom of the Murderhorn. Tolken had put the bait out on Twitter yesterday that $20 was promised to anyone that beat his time and $50 if you beat the record. So $70 was possible today. The only taker was Fahvra (FNG Andrew). Unlike Tolken he actually ran The Murderhorn and came within a few seconds of winning $20. Great effort and strong showing on your first post.
Everyone waited at the island in Thornhill for Fahvra and then we moseyed back across the road for four minutes of Mary. There we held plank for three minutes going between regular, six inches and elbows. We finished with dolly and Freddie Mercury.
Done!
Moleskin: Low mileage was promised and delivered. We ran a total of 1.3. Maybe a new record for one of my Qs. My legs are still sore from the weekend so glad I got to Q. We focused hard on the shoulders with pull ups, CDD, dips, overhead presses. We don’t get enough pull ups in and it shows at times. We can’t be American Ninja warriors if we do not improve our grip strength.
Shocker it was humid and warm. Plenty of sweating going on. I got called out by Goonie for bad form with my CDD. Who knew. Other than that there were some digs about Home Depot being harder than Lowes employees. I doubt that. NC strong.
Welcome FNG Fahvra. It started as Favre but Mic Check quickly made an audible. You worked hard today. He found out about it last night at a meeting and boom the next day he is a work out. You crushed it today. No stopping and taking the challenge.
Announcements: Wild Boar is starting F3 in Topeka. Lots of information in the newsletter. Donations are still being collected for the sponsorship of a hole at F3 Golf. Benefits for LEAP.
Enjoy your day!
This was my first Q at mountain goat. I knew that #F3MountainGoat has a team in the BRR so to be true to most running workouts the next three months we had to run some hills.
Disclaimer was given and off we went into the morning dawn. We circled around once for Voodoo who lives three minutes away. As we were leaving the parking lot The Mouth and Strawberry came screaming in the lot. Brew, being the good site Q he is, went back and retrieved them.
The Deally.
We mosed down Woodfox and hung a left on rounding run. We stopped at the bottom of Rising Meadow. We did our Brat inspired dynamic stretching to the top of the crest of Rising Meadow. Walk on toes and heels inside, outside and regular, followed by butt kickers, high knees and B skips. Mosey back down to the bottom of Rising Meadow.
Instructions were given to run at your mile race pace to each light on Rising Meadow. Recover back to the bottom. We ran to the first three lights. This was so much fun and there was such demand from the Pax that we did it again but added a fourth light pole. The enthusiasm was hard to contain and surprised that we did not wake up the neighborhood with the groaning. Once you completed your set you caught the six.
We proceeded on this death march, I mean run towards Raintree Ln. At the bottom of Rising Meadow about two tenths of a mile before Raintree we did another set. This time run to the first lamp post, recover down and then back to the stop sign. Catch the six.
Once we had completed the set we crossed over Raintree to Windbluff. Another crowd pleaser. Same deal run the mile race pace to three light post and recover back down. We did this twice total. Slim Fast’s Strava segment should still be intact. Once we gathered the six we headed home.
We stopped once on the way back on Rounding Run to complete one set of up and backs. We stopped at Rising Meadow for a segment to the intersection of Woodfox. Continue to mosey back to the school. We stopped once more for an up and back ending at the stop sign at Strawberry Ln. Once the six is collected run two cool down laps around the parking lot.
Done!
NM: Great effort out of everyone today. Lot of guys pushing one another. It seemed everyone was taking turns at the front today leading on different segments. Huggie Bear’s new shoes were popping. Voodoo despite his “this is moderate” comments was running hard. Geraldo was pushing up the Rising Meadow on each segment. Strawberry, Venus and Kilowatt were consistent and never quit. Champagne despite the arm issue was near the front of the pack most of the morning. This was Mermaid’s first post at #F3MountainGoat. His knee is coming back into form. Nomad was up front on the Windbluff section of the run. Strange Brew continues to grow in his running prowess. You getting stronger and stronger every week. Retread has shown huge improvement from when I first meet him. Hey, this stuff works! The Mouth says his body is health and now he just needs to get his lungs back. Watch our world. Brat is always pushing it and the human metronome is the definition of consistency. #F3MountainGoat gets a lot of their ideas from Brat’s workouts. He has directly or indirectly made all of us more efficient and productive runners.
Announcements: F3 Dads Beattie Park 9:00am tomorrow.
F3 Dads service project at the Dairy Barn Anne Springs Greenway. Picnic to follow. Bring your own food of pack a lunch for me.
Southern Discomfort is 10/22/16. Shirts on sale now.
F3 Gold July 29th.
End of the year pool party 8/20/16. Banana hammocks optional.
Enjoy your days boys!
I have to admit I had forgotten about my Q today until Chelms Twitted me yesterday afternoon. #F3Centurion offers a lot of different terrain so it was not too hard to come up with a plan while my kids were doing Tae Kwon Do yesterday afternoon.
We had fifteen men show up at various times and leave at various times.
The disclaimer was given with modification stressed. This was going to be a leg day so no need to warm up.
The Thang: Run from the AO to Pallentine Hill. There a new merkin was introduced or at least one I have not seen at F3 before. You start in CDD position and push forward into a merkin finishing with your chest in six inches position. You return to CDD position and that is one rep.
Instructions were given to partner up based upon size. The task was to do partner carries. Partner one carries partner two up Pallentine hill. Stop at the top and do five of the CDD merkins (we need a better name for this). Run down the other side and do another five CDD merkins. Partner two then carries partner one back up the other side of the hill. Stop at the top and do five more CDD merkins. Run back down to the starting point. That is one round. We did two rounds total with some planking at the end.
Sevens was called next. One legged CDD at the bottom and CDD merkin at the top. Twist run Pallentine backwards going up. Quad burner. Plank until everyone finishes.
Run back to the front of the school where the benches are. Partner back up. Partner one runs from the benches to the gate of the parking deck. Partner two does jump ups or stand ups 100 total. We actually did two rounds a piece since some of the Pax were too fast. Plank till the six arrives.
Mosey to the parking deck. We split up with half of the Pax taking stairwell one and the rest taking stairwell two. Three rounds of one leg alternating hops all the way to the top of the deck. We did one leg hops to the first deck, then two leg/two steps followed by one leg to the top.
Collect back together at the second stairwell. Time to run the deck. At every turn you do five CDD merkins and then run to the next corner till the top. I think there were eight or nine turns total. Collect the six when you are done.
Done!
Moleskin: Big Tuna got hurt on the partner carry. He reinjured that calf. We are thinking about you and hope for a quick recovery. Some how Run Stopper and Bus Stop individually found us at Pallentine hill. Run Stopper was not hard to spot. He was rocking his Bright Neon leggings. No need for shorts. We pray for shorts weather. Bus Stop said he did not get up till 5:30. He also ran in so extra credit.
Scabby, Cane and General were crushing the backwards run today. Ickey Shuffle continues show huge improvements with his running.
Margo lead the way during the partner carry.
I’m sure there were other observations besides the obvious that Chelms (Site Q) and Purple Haze were not there. We should have swung by Planet Fitness. He was probably there again doing nothing.
Announcements: Service Project 5/14/16 Check the newsletter for times and location.
Q opportunities starting in July at Centurion.
Remember to thank your mother Sunday and everyday.
Enjoy the great weekend!
We had a large group come out this morning for the Preblast warning of the Fast Twitch Fun Run. 23 in all showed up for the event. This was a pretty straight forward workout. We did two laps around the parking lot doing butt kickers and high knees. Of course there was some complaining.
Once the warm up complete and Haze had given me grief for not splitting custody between Swift and Fast Twitch the plan was laid out. The Pax was instructed to run there 5k race pace for each Fun Run. At the end of the run you were to come back and catch the six. After the six completed their segment we rested for one minute sometimes holding plank.
We ran from the school to the Raintree country club parking lot for the first segment.
From the country club to the four way blinking light on four mile creek was the second segment.
From the blinking light up four mile creek towards Ballantyne Commons Parkway to the next four way stop sign. Then we made the turn home following the same segments with one minute rest in between.
Once we were back at the school and had fully recovered we did another out and back down Strawberry Ln. You ran your 5k pace for three minutes. Once time was called you turned around and headed back to the school.
Done!
NM: Have to cut it short this morning. Long day with an early start. I appreciate the opportunity to lead Fast Twitch. It is one of the best workouts we have. Everyone seemed like they pushed hard. The idea of going out so far is that you have to run back at a similar pace to get in on time. Mission accomplished. The usual guys were up front i.e. Gerber, Hairball, Turkey Leg and Alf. #FreeRange had good representation today with Hops making his continued recovery push. Haze was always in the top eight after each segments #consistent. Strawberry despite putting the tweet out the night before about not getting killed did an excellent job going up and down the hills.
Great work men and good job supporting one another.
Announcments: Fast Twitch is at the Jay M. Robinson track next week. If you come to the school you will have a long run to catch those guys.
Fast Five May 21st 4:00 at Fort Mill H.S. Five guys run two and a half laps on the track. You need one respect or a 200 pounder. Great event and Fast Twitch should be represented.
That is all! Have a great Tuesday.
I requested a Q spot at Death Valley because I have never been before last week. To be honest I thought my Q was last week up until I saw the tweet. I know Death Valley has a strong group so I tried to come up with something that would challenge everyone.
No FNGs were identified and off we went to begin our fun.
The deal: Circle up in the school parking lot for the teachers. Begin in plank. The pax were told to hold plank after each exercise and try to maintain good form. We did slow count merkins x 20, hold plank then mountain climbers x 20.
We moseyed to Davie with a stop half way there to collect the six and knock out merkins x 20. Plank while the six brings the rear up. Mosey down to the bottom of the entrance of Davie. There instructions were given that we were doing three circuits of three pain stations. We grouped up based upon size. The first station was partner carry from the bottom of the entrance to the start of the island going towards Hwy 51. The second station had three kettle bells, three sandbags ranging from 50-60 pounds and a 20 pound smash ball. There you did ten rows with the sandbags, ten swings and five to ten smash balls. The last station was at the park were you did pull ups x 20 and knee raises while hanging on the bar x 20. Run between each station counter clockwise.
Plank once you have completed all three sets. Then we ran over to the soccer field for 5s, although this had to be abbreviated. I did have a Q fail in that I forgot about two pax still doing there pull ups. My fault boys but you found us. For the 5s you did one merkin, run to the middle of the field and do five burpees and then run to the end where you did four jump squat knee tucks. Run back to the middle and do five burpees and then back to the other end where you do two merkins. We got all the way to three merkins and two jump squat knee tucks.
Time was upon us so we headed back blazing a trail to the sidewalk running back to the school. Once again we stopped half way to do 20 merkins while the six came up and then ran back to the school were we planked for a minute and a half depending on when you got in until time was up.
Done!
Moleskin: I appreciate the old Q allowing me to Q this morning. It is nice getting around to the different AOs and meeting new guys and seeing other guys I have not seen in a while. You made the right choice to come to Death Valley instead of Anvil this morning. Haze had the Q so they probably just ran around in a circle like last time.
Great job by Sensei and Freedom navigating all the barriers and twist. Glad Sensei’s leg is feeling better.
I hope everyone worked hard and got something out of it. Enjoy the rest of the spring break and cool mornings. There will not be very many of those left.
Announcements: Catch the Bacon is coming up on 5/21/16 at The Fort. Fast 5k where a team of five runs two and half laps around the track each. You must have a Clydesdale or a respect on your team. Triple 7 said he would run twice since he fits both criteria. More to come but I encourage everyone to get a team together. It is family friendly and a good time.