Here is the plan for tomorrow men. Leave promptly at 5:15am from the Vine parking lot. We are running .8 miles along Ballantyne Commons Parkway to the Premier Deck. This is where we will spend our time going between the two decks.
Once you arrive at the Premier Deck you run to the top of the deck. You run backwards up the inclines, stop at the top and do five Haggis form Merkins. Run the flats to the next incline forward. You do this for the entire deck running inclines backwards stopping to do five Merkins till the top. Once at the top and you finished your Merkins you run to the opposite end to the stairs. These are the stairs at soccer field end. Run to the bottom of the stairs, do ten American Hammers aka Russian twist, then run to the adjacent parking deck, which faces Ballantyne Commons Parkway. You run .2 miles to the entrance of this parking deck. You repeat the same sequence by running the inclines backwards but at the top of the inclines you do five hand release burpees. You repeat this cycle all the way to the top. Once at the top of the deck you run to the opposite end of the parking deck to catch the stairs down. Complete ten American Hammers at the bottom of the stairs. Run back to the Premier Deck and restart the cycle. Each cycle equals one round. You get in as many rounds as possible until 6:05am. At 6:05am you return back to the AO.
We are competing and pushing each other! Modify as needed but push yourself.
The preblast was sent out yesterday. Mermaid drew a niffy diagram to help illustrate what my words were trying to say. Surprisingly the majority of the Pax read it. Instructions were given to the Pax that did not study before the test. The idea was to give variety to the workout but keep everyone close together in a competitive way.
The triangle consisted of running from the AO parking lot to the picnic benches at the front of the school were you do twenty of each exercise. Incline/Decline merkins and dips were the called exercise. From the picnic benches you run to the first set of stairs at the parking deck. You run to the top were you complete ten Sister Mary Catherines. Run to the next set of stairs and down to the bottom where you do ten Sister Mary Cahterines. Run to the last set of stairs at the end of the parking deck to the top where you guessed it ten Sister Mary Catherines. Run across the deck to the first set of stairs, back down the stairs and back to the AO parking lot. There you complete twenty of each Mary exercise. They were American Hammer aka Russian Twist, Flutter, Dolly and Freddy Mercury. That is one circuit. You complete as many circuits as possible before time expires.
The disclaimer was given and quickly Swiper began heckling the Q that there was too much talking.
COP
SSH x 10
IW x 10
Merkins x 10
Once we were done the bell sounded and off we went into the Triangle.
Moleskin: I believe competition is good and being challenged makes each of us stronger. I know have gotten stronger not just physically but in so many ways because F3 pushes me. The design around today was to allow all of us to feel pushed. I know i felt that today.
Everyone seemed to be going hard. The look on most faces was discomfort which is the goal. Push your limits. Everyone out there this morning tried hard and challenged themselves.
Chelms seemed to be making attempts at good form at least through the first round.
Most guys completed between four and six rounds. We covered just over three miles not counting the stairs.
Great work today men! Hope everyone has a fun/safe weekend and your team plays well on Saturday. Go Panthers on Sunday!
Here is the game plan for Centurion tomorrow. We are staying on campus but are going to cover a lot of ground. There are three areas of the campus we are going to concentrate on. I know Centurion likes the Bermuda Triangle so this is a take on that but on campus.
We will do a quick warm up in the AO parking lot. After we are nice and warm we will commence with the festivities.
We will run clockwise from the AO with parking lot, picnic tables facing Hwy 51 and the parking deck as our three points of the triangle. This is a competition so the person that wins gets the most rounds in by 6:15am.
At the picnic tables you complete one cycle of 20 of each exercise. Derkins, Dips and step up/jump ups. Good form on all of this Chelms.
Run from the picnic area to the parking deck. We are using the three sets of stairs on the parking deck. You run up the first set to the top and do 10 Sister Mary Catherines. Run over to the next set of stairs going down to the bottom where you do 10 Sister Mary Catherines then over to the last set, which is the ones closes to Walsh ave where you do 10 Sister Mary Catherines.
Now run across the parking deck to the first set of stairs that you came up and back down to the AO parking lot where we started. There you do 20 of each ab exercise: Flutter, Dolly, Freddy Mercury and American Hammer aka Russian Twist.
That is one round. Get in as many rounds as you can in the time allowed.
Frasier
Honey Bee took the week off. Something about a little run on Saturday that he wanted to rest his legs. I decided to try to find new terrain for us. We have gone East, West and North but never South so that is what we did.
As I waited in the parking lot wondering who would show up since so many are resting for the Thunder Road marathon this Saturday there came a trickle of lights and cars with Mr. Brady being consistent with coming in right as the bell sounded. I am not sure who cuts it closer Mr. Brady or Floor Slapper. A preblast was sent out the night before but Haggis was the only good student that prepared for the quiz today. He arrived with reflector vest and head lamp as requested. Instructions were given and off we went for a mile and a half warm up to the Stonecrest shopping center.
Once we all arrived at the parking lot in Stonecrest we did Brat inspired dynamic warm ups. I heard there was another F3 workout taking place in the same spot but they could not be found at first. Instructions were given and the course was explained. We would run exactly 2.0 miles in a loop through the Thornhill neighborhood. Home to the Murderhorn. The Pax had the choice of one or two loops either being 5.5 or 7.5. The bell sounded and everyone found their own pace.
Mr. Brady, Gomer and YHC arrived on the nose at 6:15 with thirty seconds to spare.
Moleskin: Tried to take us some place new but familiar to Devil’s Turn. The exact 2.0 around Thornhill offered ups and down but not the extreme of Piper Glen. We did get a glimpse of that other F3 group. I think they were doing some stuff on the ground and grunting as we ran by them. They seemed friendly enough. Devil’s Turn is a tough workout to keep the Pax together and I am sure there are some clever ways to do this in the future with this route.
It was fun dodging cars with Mr. Brady. Got to use some fast twitch muscles in certain sections when you had to accelerate to miss the vehicles.
Thanks to everyone that showed up. It is never fun to run alone and conversation makes everything better.
Good luck to everyone doing the half marathon, marathon and The Beast this weekend. Be safe and I hope you get the times you want. Ignore the pain and rely on your training and you will be fine.
Announcements: Sign up for Joe Davis.
Area 51 Christmas party is live. Can we say Christmas in light of all of this Starbucks stuff?
Don’t forget about the Turkey Bowl.
I have the Q tomorrow for Devil’s Turn. We are going to explore new territory for Devil’s Turn but old stomping grounds for some of us. The plan is to leave at 5:15 sharp. No waiting on stragglers (Mr. Brady). We are going to go south on Rea towards I 485. We will do a warm run to the I 485 overpass. We will do some quick Brat inspired stretches and to the main event.
Since Strawberry made a vail challenge we are going to accept. We are going to do a couple of flybys to keep them honest. The route is simple. Turn into Stonecrest shopping center and take a left on Elmstone Dr out to Ballantyne Commons. You run down to the Thornhill entrance on Ballantyne Commons which is Meadow View Run. Proceed through Thornhill up the Murderhorn back to the Stonecrest entrance where the Chick Fil A is. That is exactly two miles. The faster guys will do two laps and the goal of returning to the AO by 6:10ish. You go back the way you came down Rea.
Bring your vest and lamp if you have one.
The tweet the night before stated “mudrun friendly.” What it should have said is we are not going to work too hard on the legs minus a little mosey. Eleven men decided to assemble and join me in my first Q at #F3TheMaul since my broken wrist. 5:30am came and off we went!
Did not have a plan today because I wanted to see who showed up to base what type of work we were going to get ourselves into. It usually works better this way. The AO has so much to offer you can pretty much find something to get into.
Warm Up: Disclaimer was given. Thirty minutes of IW was called but was quickly changed to x 10. Slow squat x 10. Slow merkin x 10.
Enough of that. We mosey over to the intersection of Ballantyne Trace and Forum Ave. The three legged star fish was named and instructions given. You were to partner up based on opposite speed. Partner one would do the called exercise while partner two held a perfect plank. We ran to the bottom of Ballantyne Trace, the top of Forum Ave and the top of Ballantyne Trace. Round one was twenty diamond merkins, round two twenty wide arm merkins and round three twenty merkins.
Mosey back down Elm Ln towards the theater. Stopping along the way twice for slow merkins in cadence x 20 and one more time slow American Hammer aka Russian Twist x 20.
Stop again in the parking lot beside the theater for slow count merkins x 15. Recover and mosey towards the parking lot next to the BofA kiosk. Partner back up with your original partner. Three rounds with partner one run around the two islands and partner two holding a perfect plank until partner one returns.
I tried to dress up the merkins suicides as similar to merkin suicides but this group is much too smart for that. We did four parking lot lines with ten merkins at each stop. Plank till the six returns.
Get back with your partner for partner hand slap merkins x 20. Lots of grunting was heard at this point. Recover and mosey back to the launch point. Stopping along the way for American Hammer x 20.
Circle up for Mary. I asked who had not Qed before. We have a very experienced group because only Pebbles had not Qed. He lead us in the first round of mary with heels to heaven x 20. Loogie called dying cock roach. Go Daddy called Rosalita and Fire Hazard did flutter x 20. That was a wrap!
Moleskin: We had a lot of guys out this morning participating in the mudrun. Should be a great time. I did not want to burn up their legs along with Haggis who is doing a mere 100 miles this weekend! I think we accomplished the goal of taking it easy on the legs. There was some complaining about the upper body being overworked but everyone should have plenty of time to recover. Besides the water at the mudrun is going to be so cold you are not going to feel anything below your head anyway. Good luck to all of the pax heading down that way on Saturday. Have fun and be safe!
Good luck to Haggis and the men he has recruited to help pace him on his journey through the woods. Haggis is doing five laps for a total of 100 miles. You are made for these types of events. It is nice for Honey Bee and Strange Brew to volunteer to be out there pacing Haggis at night. You will get it done I have no doubt.
Announcements: Pay for the bus if you are going to the mudrun. There are links all over Twitter.
That is all. Have a great day!
The gauntlet was thrown down last week by me last week in the back blast about Gamecocks being quitters. Haze almost invoked his site Q amendment of taking the Q away from me. As luck had it he did not. The conversation did turn in the direction of which college would have the most representatives. I believe the Hokies edged out the Mighty Mountaineers but you can sound off in the back blast. I know we had four Mountaineers.
Disclaimer was given since we had an FNG in the group, my little brother and off we went into the dark. We did fellowship pace, although it is hard to tell who is running beside you because it is so dark, until we got to the intersection of rounding run and rounding run. There the Q got some grief about the “Swift” like warm up. I say if it works then everyone should be doing it. I would think that some of us, Haze, would appreciate warming up the calves.
After the warm up the Rounding Run time trail was set. Give it all you got for .8 of a mile. Remember your finishing position so you can be matched up for the next phase. This proved slightly difficult because some pax struggle with remembering their number and the corresponding number when there are twenty four guys. The darkness did not help either. Either way we got it figured out and the instructions were given.
Four rounds with partner one going in the opposite direction of partner two on Rounding Run. Once you meet you do the called exercise. Then you run in the same direction you came with the idea that the faster runner will get the challenge of the extra mileage. You meet back with your partner at the intersection of Rounding Run and Rounding Run. There you do five merkins and then set out for the next round.
Round one five 180 degree jump squats.
Round two five sit ups while partner holds plank on feet.
Round three five partner merkins.
Round four five burpees.
Mary is started while waiting on the six or a car that may or may not be coming down the road. LBC and Freddie Mercury was called.
Mosey to the intersection of Woodfox and Rounding Run for some suicides. Run from Rounding Run down Woodfox using the first three light post as your turn around. Wait for the bus to pull through as the six returns.
Now running down Woodfox you alternate between light post doing mosey then AYG between each light post until you hit Strawberry Ln. Wait on the six and then head over to the parking lot of the AO for gasers.
I think we did ten AYG about 100 meters a piece.
Done! Minimal complaining.
Moleskin: I have not had the opportunity to post at #F3FastTwitch in a while since my wife is working some Tuesdays now. It is great to see how many guys are coming out each week. Hopefully some of the new pax will be willing to lead soon. Basically you just run around for an hour. It is not that hard.
My bad on not being detailed enough on the first round about running back the way you came. Those that did not do that should apologize to their partner.
Joker is always pushing it out there. The usual crew up front today. It is exciting to see how fast so many pax has gotten faster over the past year. Not nearly as many pax holding their knees after rounds.
It is great seeing Utah continuing to come out to one of the hardest workouts in the region. It is a great testament to the guys that got your come out and keep encouraging one another.
Chelms was up to his usual false starts. It is always fun to see how he can cut corners. #creative
Personally speaking it was great having my brother post for the first time, Niles. He said he was sore but really loved it. Might even get him out to the Maul tomorrow.
Thanks for the opportunity to lead as usual TL and PH.
Everyone enjoy their day.
Announcements: Haze and Simba are starting a group to explore and learn about what it means to be a Christian. 12:00 Midwoods BBQ in Midwood. Hit up Haze or Simba if you are interested.
Mudrun link for payment for the buses is up and needs to be paid pronto.
Preblast for Fast Twitch
Meet up at SCMS with a departure time of 5:15am! Warm up run to the start of the Rounding Run Loop. Quick stretching before the main event.
First lap is a time trail around Rounding Run. Remember your finishing order because it will determine how you are teamed up. First pax will be paired with the six, second with the second to last and so on. We will count off before we run so you can remember who your partner is after you cross.
After the time trail the event starts. Partner one starts off in the opposite direction of partner two. Stop when you meet in the middle for the called exercise. You will do another exercise at the beginning of the loop so a total of two exercises per round. You keep running until 6:10 when you return back to the AO. Always do hand release merkins at the start of the Rounding Run Loop intersection x 5.
First round is partner derkins x 5.
Second round partner sit ups while the other partner planks. Hand slap each time the partner does a sit up x 10. Try to alternate your leg off the ground for the partner in the plank.
Third round partner double burpee hand slap x 5.
Fourth round 180 degree jump squats x 5.
Repeat the cycle until time is up.
That is all.
The Thang
Mosey to the center of the HT parking lot for warm-up
· Side Straddle Hop X 20
· Merkin X10
· Imperial Walker X10
· Diamond Merkin X10
· Slow Squat X10
· Wide Arm Merkin X10
Short mosey to the movie theatre parking lot. Chose 3 points with varying lengths with the longest being approximately 50 yards apart. First point – Burpees X5, run to
second point – Jump squat X10, run to third point – MerkinX15. Repeat 5X.
Longer mosey to the fountain for an eleven – Incline merkin X1/Dips X10.
Mosey to wall next to Wendie’s.
· First 90 degrees
o right leg high
o left leg high
o air press X 50
o Recover
· Second 90 degree
o right leg high
o left leg high
o air press X 50
Mosey to hill for a triple nickel: 5 jump lunges (each leg) at the bottom, run to top, 5 merkins. Repeat 5X
Mosey to parking lot for some Mary.
· Dolly X20
· LBC X20
· Freddie Mercury X20
Moleskin: Great effort by all the PAX. Thanks for letting me Q today. Special thanks to Runstopper for the help and support.
Announcements: Simba and Purple Haze creating new 3rd F exploring Christianity. More information to come.
As I pulled into the parking lot at 5:11am and did not see any pax I began to worry. Slowly people started trickling in to the point where we has six. I guess the hill route scared everyone away!
Instructions were given as we ran our customary one mile warm up. We passed the same silver Toyota tundra in the apartment complex that we pass every time we do this route. That guy is punctual. As we rounded onto Bevington we picked up The Mouth. Some pax though they saw another strangler but there eyes must have deceived them because it was just a tomato.
Final instructions were given to go at your own pace at the one mile mark and off Haggis went. Everyone was to be back by 6:10am and the goal was to not get lost. Mission accomplished.
Moleskin:
We had a good group of guys out there. Devils Turn is unique especially on hill day since it is easy to get spread out. Haggis had the good idea or bad idea of doubling back at certain stop signs. This work out well as real time instructions could be given about what direction to go since there was no handy chalk. To be honest it was so dark out there the chalk would have been hard to see. Honey Bee is going to have to evolve his method.
Huggie Bear and O’Tannenbaum did not get lost since they were more of the rookies of the route. Both got over four and a half miles.
Cheddar, Mr. Bean and The Mouth set there own pace running together till towards the end. Cheddar and Mr. Bean are part of the new ultra team for the Palmetto 200. Congrats boys on joining in on the fun. It will be nice to have some familiar faces out there.
Haggis set out at a blistering pace this morning. He also ended in a blistering pace. Once again he proves that if you voice your goals it becomes easier to accomplish because others around you push you to hit the mark.
Great job everyone and for those that missed it shame on you. If you want to perform better in the mud runs or any other silly event we do you need to learn to run faster. Devils Turn is a great test.
For those of you doing Thunder Road or Kiawah this is a good way to test your pace and push yourself each week.
Announcements:
Keep Long Haul in your prayers today and over the course of the next serveral weeks as he undergoes shoulder surgery today.
@Area51 is organizing a crew to go down to Cola this Saturday after #F3Stonehenge. See Alf or Haggis about the details. Lets give help when help is needed. One day we may need the same.
That is all. Have a great day!