Lots of folks focused on BRR, many already tapering. For those not or on the fence, tomorrow will be taper friendly but not easy. Running one of my old favorites – The Escalator.
Partner up – size, life goals, favorite Ninja Turtle – doesn’t matter. Speed may.
Run the HT mile and continue to the playground.
Partners alternate between set and active recovery.
Sets consist of pull-ups, 2x merkins, 3x LBCs. Increase by 1 each set up to 11 and back down. For example, set 7 would be 7 pull-ups, 14 (2 x 7) merkins, and 21 (3 x 7) LBCs.
This is a really simple concept that no one seems able to grasp when tired. In 6th grade math language, it’s a repeated series of n, 2n, 3n where n increases by 1 each time. This typically devolves into Montessori-like Free Play #chooseyourownadventure
Recovery exercises will be Mtn Climbers up to set 11 and Flutters on the way back down. No squats = Taper friendly
When finished, or at 6:07, run the HT mile again. First one back leads Mary
Based on prior runnings at Freedom, someone should finish around 6:10.
We’re now “official” with a tag and making the website and all. We’ve lost our Outsider status. If A51 was grandpa, I doubt we would make the will or anything, but we’re at least named in the obituary as surviving relatives. For whatever that’s worth…
Relatively simple plan for tomorrow:
Partner up and run to Foxworth (right out of OP, right on Summerlin, right on Abbotswood, right on Windyrush – stop at Foxworth +/- 1 mile)
Foxworth is a short, steep hill. It’s also a Strava segment, and one of the steepest in the area at 6.3% grade: Foxworth Hill on Strava
Partner 1 runs the Foxworth Hill (up to Bedfordshire) with 1 burpee per trip at the top (for example, on the 6th trip up, 6 burpees).
While Partner 1 runs, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), LBCs (next), then repeat.
At 6:07, stop and run the mile back the way you came (Nascar style, all lefts).
Hill repeats combined with high reps focusing on major muscle groups, should be easy…
Special invite to those running BRR…should be hillier than a middle school track.
We started with 5, had 3 run back together, and had 4 at COT. Yep…one of those mornings. This was a grind. Fairly spread out pax, dark streets, a random old guy in a bandana watching us out the window, an aggressive Prius circling the block, a potential kidnapping, an empty cop car, and the smell of a possible gas leak…pretty much all you could ask of a workout.
Thang:
Run a mile down Rea to Providence Lane West, continue down PLW with 5 stops totaling 100 jump squats, 100 merkins, 100 knee ups then run back of PLW (repeated), and finish with a mile run back up Rea.
War Daddy of the group, 49er, had to exit at 0600, so he showed up early for a pre-run, then made a strong showing with about 3 miles with us (1 full circuit). Per Strava, Voodoo got 1.4 rounds with 3.8 miles: Voodoo Strava
One Eye got in a full two rounds: +/- 4.3 miles, 200 jump squats, 200 merkins, 200 knee ups. Agony and YHC got in two complete plus a run back to pick up One Eye: I had it at 4.83 miles, while his watch had 5.0 miles plus 200 of each. I’ll edit to post the Strava link whenever I get it uploaded. https://www.strava.com/activities/361367418
I’ll also leave out the Friday gif of Smokey and Craig, but it’s on Twitter.
The three of us cruised in at 6:16 to find Voodoo sitting in the middle of the parking lot, in the midst of a solo C?OT, which turned into a rectangle of trust. Agony took us out.
Moleskine:
I love those days when everyone is so out of breath that it takes a few minutes for COT to form / begin. This was one of those days. Must say that I am proud of the guys that took on this challenge. It was a complete grind. There were 3 rolling hills on Providence Lane, and the middle one felt like a continual middle finger sticking up. No one completed three complete sets, but most got in a full two. Yet another week at SOFA WIB where the exercises were a welcome respite, though a lingering reminder now #smoked.
It was fairly dark on PLW. One Eye wore a headband (shocker), then managed to smoke YHC on the run back to OP. Agony got a little freaked out by some guy walking around his house wearing a bandana on his head. Who does that at 6AM? He, meaning Agony, also opted for the shirtless look, presumably so the random red Prius driver circling the block could better see him in the dark.
After a solid showing, 49er left early, and then it appeared that Voodoo went MIA. We were relieved to discover at COT that Voodoo had not been thrown into the back of the red Prius (trunk? Does a Prius even have a trunk?). I thought it would have been somewhat ironic (in the sense of rain on your wedding day) for a hybrid driver to kidnap a Tesla driver, like some Greenpeace jealous rage or something. These are the things that O2 deprivation can cause you to think.
During our overlapping moments of exercise, Agony wondered if either of us smelled absolutely awful or if there may be a natural gas leak. Others at COT confirmed to smelling natural gas, so may want to be careful grilling / smoking / shooting fireworks if you live over that way. We also discussed the meaning of placing oneself under the spiritual authority of another, and what that looks like in the context of the Acts 2 church model. Not really, but I do welcome your comments as it’s something I have been kicking around in my head.
Regrettably, YHC has the Q tomorrow at Bandit – Freedom Park at 0530 – for any that would like to venture north to heckle, laugh (at or with), and most likely see numerous Q fails.
– Kirk
With BRR training in full swing, we’re doing something completely different this week at SOFA WIB – we’re going Nascar style and turning left out of OP to run the mile down to Providence Lane West. For those unfamiliar, this half-mile long road has a slight hill with five side streets.
Route: Strava map – love the elevation graph
Mosey down Providence Lane West and complete the following at each side street: 20 jump squats, 20 merkins, 20 knee ups (A little twenty twen twen). 100 of each per trip.
At Lancer, turn around and run up to Rea (no stops – this is a pure run / AYG up the hill). Repeat.
Complete 3 sets #stretchgoal, or at 6:06, run back to OP. First one back leads Mary until all are back.
Total of +/- 5.3 miles with some decent elevation change, 300 jump squats, 300 merkins, and 300 knee ups, if completed.
5 PAX today at SOFA WiB
The Thang:
Run the mile to HT for warm up.
Partner wheelbarrow from the corner hydrant to the gravel lot.
Run the gravel path to the playground and perform 10 chin-ups. If you are short on the chin-ups, complete the remaining 10 with hanging knees to elbows, and add 5 for good measure. Complete 20 merkins and 30 (60 total) Russian Twists.
Run to the track (Bull Ring) to complete the Bull on Parade. Sprint with your partner on the straight a-ways and burpee long jump the corners.
Repeat the pain station circuit around the school until time was called and run the mile back to HT.
COT
Moleskine:
I think this backblast or workout could also be called “The Stink-Eye.” I got a number of them this morning from the PAX. Rightly so as that was a tough way to make a downpainment on the day.
Kirk asked me if I would Q last Tuesday after the COT. In a moment of clarity I had most of this one planned by the time our clown car was out of the parking lot. I made a couple of modifications while putting it together on paper in an effort to keep the heart rate in a relative aerobic level, but I’m not sure I achieved that. As Brush Back aptly stated this morning in the COT, “you’re kind of on your own to find a way to keep your heart rate down at the SOFA WiB.” Aye, brother. What was your first mile time again? 6:12? Sundancer, Bel-Aire and I sprinted the first mile at 7:17 and were still the 6 with Kirk and you leading the parade. Well done.
The first two circuits (wheel barrow and playground), following the 1 mile warm up were pretty tame for F3 standards, but once we hit the Bulls on Parade the workout reached a level of FEBA that I’ve not had in a while. Partner Sprints and burpee long jumps seemed to bring about the stink-eyes and BS calls. I was honored that I saw a couple of Hands-to-Knees exercises being performed voluntarily by the PAX. I applaud the extra credit.
Special thanks to Bel-Aire who caught the plane from the U.K. to Charlotte late last night and posted with us. A very Special thanks to Sundancer who honored me with my first Merlot Spillage as a Q. The closing mile to the HT followed our last set of sprints and burpee broad jumps and his body needed to jettison some extra weight just as he launched into the mile. #you’redoingitright
Thanks for the opportunity to Q, Kirk.
(Since this is posted on TalkBox’s behalf, I feel the need to add that the laps were horrible, complete and utter BS. I may have let him know that in a less than genteel manner. Brushback may have PR the opening mile. Same for Sundancer. All were moving quickly. Small but tough group today for a difficult workout. Well done, TalkBox.)
Announcements:
Haywoodstock/24 Hours of Booty – Coming up Friday 7.24
Address is 1645 Queens Road West. Find a spot to park on some neighboring streets and walk over. Bring your M’s and 2.0s for music by the Thompson Brother’s Band (bluegrass), BBQ, keg refreshments and your wallet. The F3F needs you.
Edited to add link: FREE BEER
TalkBox
Typed on behalf of Talkbox because You can’t copy and paste from Pages:
Partner up – speed matters, size does not
1. Run the mile to HT finishing at the fire hydrant on far side of the school.
2. Partner wheelbarrow, switching as needed, from fire hydrant to gravel drive way. Then run to main play ground behind school.
3. 10 chin-ups – if you fail, finish with hanging knee ups + 5 more for good measure, 20 merkins, and 30 Russian Twists. Then run to The Bull Pen
4. Partners complete one full lap – sprint the straightaways and burpee broad jump the turns.
Repeat until time is called. Finish with the HT mile.
If so inclined, we meet at 0530 at Olde Providence Elementary. Sundancer will bring the tunes.
Special invite for Swift regulars not wanting to clown car to AG for Swift / SIB convergence.
Pretty awesome morning out in the gloom. Ten men, some of whom actually read the pre-blast, showed up for the first “official” week of SOFA WIB as we honored the king of the high five – David Puddy :
The Thang:
Partner up – similar speed / size / life goals, probably in that order
Opening AYG mile – right out of OP onto Rea, run to HT, loop the first pillar, return to OP
Mosey behind the school to the concession area. Each partner completes the following:
5 Happy High Fivers – both partners complete burpee / flying squirrel with high five
20 power merkins (audibled to 15 after first two sets)
20 partner LBCs (audibled to 25 after first two sets)
Partner 1 – runs to playground on left (further away, across basketball court) and completes 10 pull ups. then runs around baseball field and back to concession area.
Partner 2 – runs to playground on right (closest) and completes 15 knees to elbows, then runs around baseball field and back to concession area.
Flapjack. Repeato until 6:06.
Re-run the HT mile and back to COT. YHC led us in prayer to close.
Announcements:
Moleskine:
The general consensus in COT was more Rage than Joy from the Happy High Fivers, though that could have been influenced by YHC’s choice of play list (straight Battle of Los Angeles on shuffle). YHC chooses to take the voiced displeasure following the workout as positive reinforcement. It’s not RAnGEr level, but it’s getting there. Baby steps…
I believe everyone completed at least 3 full sets with most at 3.5. The cumulative effects of the power derkins and partner LBCs made the simple plank pretty difficult by the end. YHC clocked it at 3.6 miles:
With multiple Strava PRs for Hairball from that.
Observations, some of which may have actually occurred:
This was wheelhouse for today’s WD, Runstopper. Burpees, merkins, etc., and he crushed it. He and Icicle made up time on the exercises. Agony refused to “high” five, instead swinging wildly at a “low” five that more resembled an attempted slap. He also nailed me with a ball some kid left lying around the concession area. Some people just have a gift for encouragement – maybe consider the ministry. Hairball hit the snooze button (allegedly), missing his normal Tuesday post. He overcame his concern for Purple Haze to move pretty well out there, when he wasn’t waiting around on Bushwood #soccerarms, who then left him on the run back (also Strava PR on his initial mile). Juxtaposed against this was Chappy, who stayed with and encouraged his partner Caddy on the final mile. Awesome to see and great work out there. Bel Air and Iron Mike were there, forming one of the seemingly more equally yoked tandems.
@DaytonFail has the Q next week. Just a guess, but pull-ups likely not on the menu #soccerarms.
That’s all I’ve got. Good work out there today! High Five
– Kirk
Tomorrow is the first “official” week of SOFA WIB – the name that apparently stuck.
While on last week vacation, YHC read that the co-founder (no – not @MallCop, and not @Haywood) @Dredd called out A51:
The two fitness levels of @F3Metro and @F3Area51
Something about that – and the lack of responses – doesn’t sit well with me. #firewood and what not. Tomorrow this bunch of Happy High Fivers will honor the king of the high five: David Puddy.
The Thang:
Partner up – similar speed / size / life goals, probably in that order
Opening AYG mile – right out of OP onto Rea, run to HT, loop the first pillar, return to OP
Mosey behind the school to the concession area. Each partner completes the following:
5 Happy High Fivers – both partners complete burpee / flying squirrel with high five
20 power merkins
20 partner LBCs
Partner 1 – runs to playground on left (further away, across basketball court) and completes 10 pull ups. then runs around baseball field and back to concession area.
Partner 2 – runs to playground on right (closest) and completes 15 knees to elbows, then runs around baseball field and back to concession area.
Flapjack. Repeato until 6:06.
Re-run the HT mile and back to COT.
This won’t replace LSD miles for BRR but should keep the heart rate up for the full 45 with 3+ miles and a ton of core / upper body work.
Second unofficial week is in the books, as eleven men showed up to answer the challenge: PRE-BLAST
The Thang:
Partner up – size matters
Take a right out of OP onto Rea and run to HT, loop around the first pillar, and back to OP (+/- 1 mile). Run behind the school, past the play ground and concession stand, to the football field.
Partner 1 – runs back past the concession area to the playground for 10 pull-ups and then runs back to the concession area for 20 dips and 20 derkins. P1 runs back to the football field. Sumo squats while waiting for your partner.
Partner 2 – runs out the trail to Foxworth and up the hill. At the top (intersection with Bedfordshire), P2 does 40 LBCs, runs down the hill for 40 Freddy Mercury (single count, i.e. 20 each side), and runs back on the trail to the football field. Sumo squats while waiting for your partner.
When partners meet at the football field, partner carry to midfield and back (switch as needed). Partners flapjack – P1 heads to Foxworth, P2 heads to the playground – and that’s one set.
Stop at 0606 and run the HT mile again with a left into OP for COT.
Moleskine
Unofficial week two and a new attendance record with 11. It was hot and humid. Iron Mike and Spackler shed the shirts for COT. It’s too light outside
Everyone has heard “Under promise, over deliver” – right? Well, the estimated mileage was a bit light, but what’s a mile between friends? It turned out to be a little too run heavy at 4+, but we’ll get it dialed in to something in the 2.5-3.5 range. STRAVA or it didn’t happen
We had odd numbers, so Swiper went solo, which meant no partner carries, and therefore, the team of Spackler and Brushback are this weeks Kings of SOFA. I believe every group got in 2.5 sets, and a few got in the full mile to finish.
There were a bunch of guys getting after it this morning with a three teams clustered together. Voodoo was carrying the mini-bombox like a football – high and tight. Strong work from my partner, Icicle, in only his 2nd post back from a 2-month IR stint. Found out during the partner carries that he’d had a back injury – but he pushed through without incident.
Appreciate Starfish giving the chauffeur treatment to the dynamic duo of Butter and Butter’s Hair. Sundancer brought the clowncar and the tunes – playlist:
Star Wars main title – John Williams
Frizzle Fry – Primus
Bulls on Parade – Rage Against the Machine
Batman – Bob Schneider
Sad But True – Metallica
Call Me – Blondie
Southern Hospitality – Ludacris
One Big Holiday – My Morning Jacket
Roll in my Sweet Baby’s Arms – Chris Thile
New Born – Muse
Dirty Blonde – The Bad plus Joshua Redmond
Hero of the Day – Iron Horse
Appreciate everyone making it out today! We’ll be running a modified Murph next week – same time and place.
Kirk
The “what and why” for starting this workout are at the bottom, if you want to take the time, otherwise here is the plan for tomorrow:
The Thang:
Partner up – size matters
Take a right out of OP onto Rea and run to HT, loop around the first pillar, and back to OP (+/- 1 mile). Run behind the school, past the play ground and concession stand, to the football field.
Partner 1 – runs back past the concession area to the playground for 10 pull-ups and then runs back to the concession area for 20 dips and 20 derkins. P1 runs back to the football field. Sumo squats while waiting for your partner.
Partner 2 – runs out the trail to Foxworth and up the hill. At the top (intersection with Bedfordshire), P2 does 40 LBCs, runs down the hill for 40 Freddy Mercury (single count, i.e. 20 each side), and runs back on the trail to the football field. Sumo squats while waiting for your partner.
When partners meet at the football field, partner carry to midfield and back (switch as needed). Partners flapjack – P1 heads to Foxworth, P2 heads to the playground – and that’s one set.
Stop at 0606 and run the HT mile again with a left into OP for COT.
Should be +/- 3.2 miles depending on number of sets including stops that target upper body, lower body, and core.
Workout named for the newest featherweight member of F3 Columbia that I carried up McDowell Street a few times at Muthaship Monday. (Choose your partner wisely)
SOFA WIB (which needs a new name): What is it and Why start it?
We’ve all got a story about our involvement with F3, and since mine plays a part in wanting to start this workout, I’ll share it. I started with F3 a little over two years ago. I’m one of those former high school athletes that came “straight off the couch” because someone EH’ed me. I knew I needed to get in shape. I showed up at Core on a Saturday morning, and some Respects were running circles around me (at a non-running workout). I almost passed out. Literally.
A few weeks later, a friend heard I’d started F3 and invited me out to WIB (Workout In a Bag) on Tuesdays at Freedom Park. After a few excuses (“5:30 is too early”, “I hate running”, etc.), he eventually cajoled me into coming out. The first workout was “The Escalator” – basically a partner version of The Murph broken down into smaller parts (spoiler alert: that’s coming next week). I was fortunately in a paincave for most of that experience with only three remaining memories: 1) hating him for convincing me to go, 2) laughing at the incessant mumblechatter, and 3) walking part of the mile back as the six. The leaders that day finished it in +/- 37 minutes, something I couldn’t imagine. I was dead last.
That did not sit well with me. Walking during the last mile was the worst. I was pretty much determined to keep coming out to get better, so I did. One week I showed up, and my buddy didn’t. I got partnered up with Sauerkraut, who I’d never met. By the end, I couldn’t even plank for partner derkins, and he’s not only “not complaining” but encouraging me to keep going and do what I could. I didn’t realize it while just trying to survive, but that was iron sharpening iron. WIB became my regular post – the one I wouldn’t miss.
Months later, I had gotten a little stronger and a little faster, completed my first mud run, etc. Guys from my mud run team used WIB as our team training, where we would race and challenge each other. During a standard boot camp, everyone follows the Q, but with a set circuit , it was a giant competition.
That’s the plan for this workout: there will be a pre-blast announcing the workout, which will often involve partners. It will be non-stop, typically a continuous circuit, that will accomodate FNGs struggling to finish (like I was) and challenge F3 badasses – because you set your own pace. Need a push? Find someone faster and try to keep up.
When I moved south of Fairview, I immediately saw that A51 lacked this type of workout. Not long after that, Team Southbeach won the Busted Paw, somehow (inexplicably) giving Cindy the creative license to write this:
Diary of the Busted Paw – entry 2
Despite all the ballwashing BS, there is a valuable truthnugget in there: Competition will drive you to work harder than you will on your own.
That’s the what and why, and what I hope this workout will become. There will be running – at least two miles, but it’s not a “running workout”. It may even, eventually, incorporate kettle bells or plates. There will be partner work. It will never be easy, but I expect there will be encouragement amongst the trash talk, as the goal is to push each other to get better.
I’ll see you in the gloom.
Kirk