Simple Yet Effective…
(posted for Madame while he awaits access to the site)
Here’s what we did…..
The Thang:
COP:
Slow Jog around the parking lot
SSH X 25
IW X 20
Mountain Climbers X 15
Merkin X 10, raise right leg merkin X 5, raise left leg Merkin X 5
Mosey over the playground
Partner Work
Partner 1 – two handed swings; partner 2 – 15 Burpees; flapjack for total of 100 two handed sings
Partner 1 – Goblet Squats; partner 2 – 10 pull ups; flapjack for total of 100 goblet squats
Partner 1 – 2 handed curls; partner 2 – 15 Burpees; flapjack for total of 100 2 handed curls
Partner 1 – over head tricep extensions; partner 2 – 10 pull ups; flapjack for total of 100 tricep extensions
Over to the benches – 30 Dips, 30 Derkins , 30 Dips
Partner 1 – Upright rows; partner 2 – 15 Burpees; flapjack for total of 100 2 upright rows
6MOM – PAX Choice & Wall Work
Russian Twist, Dolly Press, Rosalita Press, Heels to Heaven, Bicycles, Jlos
Mosey over to the wall, People’s Chair with upright rows
COT
Moleskin:
It was a beautiful morning in the Gloom, which made perfect conditions for swinging iron, doing burpees and pull ups.
The goal this morning was little to no running (because Honeybee asked me too), but to keep moving. I think he may have gotten more than he bargained for. My 2 favorite exercises are burpees and pull ups, so I wanted to incorporate those into my workout. The burpees, iron, pull-up combination was painful. I called an audible and decided to cut the partner work short and extend the 6MOM because I didn’t think I could do any more burpees.
Overall, great work from all the PAX this morning, especially Mighty Mite. I couldn’t throw enough at the guy. He’s a beast #getaheavierbell.
Welcome Rip Curl (Co-Worker of Honeybee)! Great to have you in the Gloom.
Announcements:
F3 Dads starts this Saturday June 21st at Francis Beatty Park.
Shout Out to Honey Bee for a successful F3 Olympics.
Final Preblast – F3 Area51 CSAUP Olympics
The 1st Annual F3 Area 51 CSAUP Olympics are just over 24 hours away and it is going to be epic. There are events for all types, from the pencil armed runners, to the thick necked studs, to those clearly lacking good judgment. There is something for everyone. You owe it to yourself to compete for your chance at CSAUP glory!
Even if you are not fast, strong, or completely stupid, participation and mumblechatter is highly encouraged since this is bound to be an outrageous 1st, 2nd, and perhaps 3rd F opportunity.
Who: The PAX of Area 51 (F3 South Charlotte)
Where: South Charlotte Middle School (site of Fast Twitch and Death Valley)
When: June 14, 2014 from 6:00 – 8:00 am
Why: Do you even need a reason? It is a competition and it is CSAUP. Enough said.
Schedule of Events:
5:50 am – Arrive at South Charlotte Middle School and prepare yourself for mayhem
At 6:00 am sharp, Runstopper will be your Q for a warmup COP followed by the 1-mile run. The 1-mile run will be done in at least 2 heats. One will be the Clydesdales and the other the Thoroughbreds. Clydesdales will go first.
After the warmup and 1-mile race, the PAX will be split into 3 groups and will rotate through the Running, Strength, and CSAUP events as a group proceeding to the next set of events roughly every 25 minutes. YHC will have a whistle for signaling the time for groups to rotate to the next set of events.
The progression will be the following:
• Group 1: Running, Strength, CSAUP
• Group 2: Strength, CSAUP, Running
• Group 3: CSAUP, Running, Strength
Finals will be held at the end for all events except for the shot put and clean & press. If we are done early, we will do a crab walk race or another elimination type challenge.
Here is a map of the location of each event:
Here is a listing of the events in each category:
1) Running Events
a) 100 meter dash
b) 400 meter run
2) Feats of Strength
a) Shot put
b) KB clean and press competition (max in 2 min)
3) CSAUP Events
a) Loaded wheelbarrow push – 50 yds out and back
b) Hairburners race
4) Bonus Events (if time is available after finals)
a) Crab walk race
b) Up and At ‘Em (elimination challenge)
Rest up men and we will see you on Saturday!
Dialed in, locked and loaded
The 7 men of Swift had their work cut out for them today. The plan was easy, 6 repetitions of 400 meters at “Repetition” pace which corresponds nicely to a 1-mile race pace. The work came in making sure the pace was consistent and appropriate for the 1-mile time trials on Saturday at the Olympics. This is harder than it sounds but will pay off with extraordinary times in the mile run.
All 7 were there at 5:15 ready to get in a 15 minute warmup and running drill exercise. Actually, there were 9. Mermaid and Chipotle got caught up in the excitement and almost joined us. However, our chiding was not enough to convince them in the end and they stayed for the slaughter Haggis laid down at Bagpipes.
After wandering around the office park and doing some running drills (as best as we could remember them), the 7 wandered around some more for a total of around 1.5 miles before entering the Bull Ring ready to do business.
All the PAX had some 400’s run too fast and too slow. However, what was great about repeating the 400 for 6 times was that some exploration of the appropriate pace for a 1-mile race could be done. It is amazing the difference that 10 seconds in a 400 makes on the feeling in your legs at the end!
Everyone did a great job out there today. Jamboree was nice to explain some 1-mile run strategies to some of us. (which will not be shared here so that advantage is retained for those lucky enough to be there) Spinner is recovering from some hip issues but posted consistently strong times today. Soft Pretzel was also pushing it today and showed some strong pacing ability.
Udder had some great form tips out there today. However, half way through the workout he did sport an interesting shirt situation. Not sure if it resembled a prison yard gang symbol or if he was just showing off some abs. It was hot and humid though, so I won’t judge. Strange Brew also put in a strong performance and kept shirted up until COT.
At the end of the 5th repetition, Udder yelled that we had lost Tuti. After looking around for him some, the truth came out that nature had called. Although it was probably not timed, that was probably the fastest sprint of the day! Luckily all was well, and we met up with him at COT.
Announcements:
– F3 Area 51 Olympics are Saturday 6 – 8 am and Pool Party is Saturday 6 – 9 pm.
See preblasts at:
http://f3nation.com/2014/05/30/f3-area-51-csaup-olympics-preblast/
http://f3nation.com/2014/06/06/epic-2nd-annual-schools-out-summers-in-pool-party/
Preblast: Let’s get Swift
Bratwurst is training in different arenas this week and left YHC to carry the torch this week. Lucky for him, the new arenas are more lucrative than leading a free workout at the butt crack of dawn.
This week we will head back to the Bull Ring for some 400 meter intervals with 400 meter recovery. The required speed is the 1 mile Race pace (a.k.a. Repetition Pace or R-pace from the calculator at http://runsmartproject.com/calculator). These intervals should not be at an all out effort. This should be good training to dial in your 1-mile race pace for the Olympics this weekend.
Here is the plan in bullet form:
– 5:15 optional 15 minute warmup jog (pronounced with a soft “j”) with some running drills
– 5:30 meet up with the main group and head out again for a 1-mile warm up run and the main event – 6 x 400 m intervals with 400 m recovery
See you in the steamy gloom.
Preblast: Devil’s Turn
More of the same extended pain at Devil’s Turn this week. We leave the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 and return by 6:10 for COT.
Two or more options available:
1) Warmup 1 mile at fellowship pace and then hit “Marathon” training pace out to the South Charlotte Middle school track and continue until it is time to head back.
2) Warmup 1 mile, run out to track at “Marathon” pace, once at track go to “Threshold” pace continuing at this pace until time to head back, then on the way back go back to “Marathon” pace.
Many other options available. Do as you wish.
F3 Area 51 CSAUP Olympics – Preblast
All from a Completely Stupid And Utterly Pointless (CSAUP) crabwalk speed showdown at Stonehenge between Bugeater, Market Timer, and Madame Tussaud, the Charlotte South F3 Olympics were spawned. Now all Area 51 PAX have the opportunity to go head-to-head to see who is the fastest, the strongest, and the most completely stupid.
Even if you are not fast, strong, or completely stupid, participation and mumblechatter is highly encouraged since this is bound to be an outrageous 1st, 2nd, and perhaps 3rd F opportunity.
Who: The PAX of Area 51 (F3 South Charlotte)
Where: South Charlotte Middle School (site of Fast Twitch and Death Valley)
When: June 14, 2014 from 6:00 – 8:00 am
Why: Do you even need a reason? It is a competition and it is CSAUP. Enough said.
Schedule of Events:
05:50 – Arrive at South Charlotte Middle School and prepare yourself for mayhem
06:00 – Warmup COP then head to the track for 1-mile run
06:30 – Circle up and divide into 3 groups, assign Q of each group
06:30 – 7:45 Each group cycle through Running, Feats of Strength, and CSAUP events (25 min per category)
07:45 All groups assemble at the track for finals in each event
08:00 COT and The Lord’s Prayer
18:00 Area 51 School’s Out / Summer’s In Pool Party at Candlewyck Pool & Clubhouse
Here is a listing of the events in case you want to read up on proper form (if there is any) prior to the main event.
1) Running Events
a) Mile run
b) 100 meter dash
c) 400 meter run
2) Feats of Strength
a) Shot put
b) KB clean and press competition (max in 2 min)
3) CSAUP Events
a) 100 meter run then 100 meter loaded wheelbarrow push
b) Hairburners race
4) Bonus Events (if time is available after finals)
a) Crab walk race
b) Up and At ‘Em (elimination challenge)
Let the training begin and make yourself ready for some CSAUP madness.
It’s getting hot at the ‘Turn
There was a good group at Devil’s Turn this AM. The count gets a little hazy but there were between 12 and 14 PAX today that finished between 4 and 7.5 miles.
Stumphugger and Wolfman were on their own time schedule and ran an unsantioned route of unknown distance. Wolfman was allegedly still running at the time of COT. Very little is known in this regard. #flewundertheradar
Thursten also ran unknown distance as a second timer to F3 and an FNG to Devil’s Turn. #cobains are in order here since we started with him and did not end with him. (poor Q skill not keeping accountability on all the PAX). YHC got to warm up with him and he was a good runner. I hope we find him again in the gloom next week.
Prohibition kept up the streak for a 4th in a row, but several other regulars were missing. However, Jamboree, Haggis, Horsehead, et.al. were all present and accounted for as usual though.
The red pill today turned out to be pretty awful. The challenge was to go at “marathon” training pace out and back from the track and then run at “threshold” pace while on the track. This plan had YHC considering recycling merlot in the bushes just to make the pain stop. Even with this questionable advertisement, try working in some threshold pace into the DT run next week. It is not fun but it will pay off big time. Speaking of… Horsehead posted a PR on number of times around the track before heading back. Nice work!
In other news, Bratwurst did not randomly appear at any point during the workout. At the turn onto Strawberry Ln, YHC heard some rustling in the bushes and expected Brat’ to come running through the underbrush, but alas, no.
Until next week…
Announcements:
– F3 Golf (taking place now)
– June 14th has been designated the official F3 holiday. Do the F3 Olympics in the morning and F3 Pool Party in the evening.
Preblast: Devil’s Turn
Tomorrow bring your running shoes and get in some miles before the golf outing later in the day. You will be glad you did.
The plan is the same as previous weeks. We will leave the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. We will all aim to converge back at the parking lot at 6:10 am. What you do between those two times is your business. Although, here are two options.
1) Run as group 1 mi for warmup, accelerate to marathon pace and hold it out to the track, around the track, and back to the parking lot.
2) Run as a group 1 mi for warmup, go to marathon pace for 1.2 miles to track, once on track accelerate to threshold pace and hold until it is time to go back to the parking lot, then go back to marathon pace for the run back.
Get your Progressive Difficulty Matrix and calculation website for your pace from previous preblasts. See you tomorrow!
Quit yo jibba jabba
9 men met at Devil’s Turn this AM to run and then like some kind of magic show we were 10. Bratwurst just loves his random appearances at the S. Charlotte track.
The plan was the standard tempo run format with the Progressive Difficulty Matrix to keep everyone honest (the faster you run, the farther you run).
Before starting, the PAX enjoyed watching Marvel driving in circles around the Bevington Place median just trying to figure out how to park at the corner of Bevington and Rea. Don’t worry, next time you will do the mock right turn, U-turn, left turn, then immediate right turn that we have all learned to do in one fluid motion. #ittakespractice Seriously though, we were glad to have you out. Hope you make DT a stepping stone on your way to your first half-marathon in the fall. Great first post!
YHC believes we have now officially turned Horsehead into a runner during his IR from bootcamps. Prohibition and Hannibal are also becoming downright dependable at Devil’s Turn. Nice job on the three-in-a-row posts. Running beasts those two. See you next week!
Long Haul and Jamboree always bring the intensity. There is no stopping those trains once they leave the station. #fullheadofsteam
Once Bratwurst joined us at the track, the conversation turned to the upcoming F3 Olympics and how the events would be handicapped or not handicapped. A full on debate ensued while continuing to circle the track. This was just too much for Bratwurst who just wants some running purity out there and he channeled Mr. T telling us to basically “quit yo jibba jabba.”
This is about when Brat and The Leg left Haggis and YHC in the dust. We probably deserved it since the debate about the Olympics continued the whole way back to the parking lot. Warning though, if you leave a Scotsman and a Georgia redneck to scheme on CSAUP Olympic events, you never know what is going to come out. Beware!
Announcements:
– Wingman is out on IR this week and some of next week due to a minor shoulder procedure. We are looking forward to seeing him out soon. Lucky for us, you can still run with a healing shoulder.
– F3 Charlotte South CSAUP Olympics on June 14 from 6:00 – 8:00 am. Pool Party that night.
Preblast: Devil’s Turn 5/22
This week there was discussion of taking the DT show on the road and heading down to Rebel Yell to show them how the Murderhorn is run. However, news of people getting hit and the lack of roads with appropriate shoulders caused a second thought on that idea.
Instead, the plan remains the same as previous weeks. Start at 5:15 am in the greenway parking lot at the corner of Rea Rd. and Bevington Place, proceed to warm up for a mile and then accelerate to a “comfortably hard” pace and hold it for the remaining 45 minutes.
Before you decide to make that pace too comfortable, see last week’s preblast for how to calculate your Marathon and Threshold training paces and plan to run between those for the workout. It will not be easy! http://f3nation.com/2014/05/14/preblast-devils-turn-515/