Join us at South Charlotte Middle School for 0515 launch of Mountain Goat. We are 4 weeks out from the Joe Davis Run, and that is our working goal for our training.
Tomorrow we will be doing the following:
1. Warm-up; Stretching
2. 400m at I-pace, 800m at 5k pace, 400m at I-pace followed by 5 min rest/recovery jog x 3 or 4 (depending on time)
3. Cool down; Stretching
This workout develops a lot of components of improved running, and really helps you on finishing strong. We will regroup in between sets, i.e. during the 5 min recovery/rest jog.
See you in the morning! SF
8 PAX scraped the frost of their pumpkins to create some body heat at Ascent. After being properly disclaimed that Slim Fast + Sensei is even less professional than a single non-professional, off we went:
The Thang
Slow mosey to Harris Teeter with 5 stops along the way for 5 Merkins each stop.
At Harris Teeter, circle up in parking lot for COP:
SSH x 20
5 Merkins OYO
IW x 20
5 Merkins OYO
Peter Parker x 10
5 Merkins OYO
Low Slow Squat x 20
5 Merkins OYO
Parker Peter x 10
5 Merkins OYO
Line up in parking lot.
Do 2 lines of suicide then run to end of parking lot. Rinse and repeat back to start.
Same thing, but backwards run.
Same thing, but lunge walk.
Mosey back to Olde Providence with stops for merkins along the way… 5 x 5.
Sensei took us to the playground for 4 circuits of:
10xPull-ups (suppine or regular)
10xSquats
10xCDD’s
Sensei then took us to the concession stand for 3 circuits of:
10xDips
10xStep-ups each leg
10xMerkins (R1 Decline, R2 Incline, R3 Diamond)
Mosey to football field for partner work.
Start in middle, P1 runs to one end, and P2 runs to opposite end. Both do called exercise, then run back to middle. Wherever partners meet, turn around and run back to the end to do called exercise… do that 3 times.
Rd 1 10 Squats (x 3)
Rd 2 10 SSH (x3)
Rd 3 10 Merkins (x3)
Rd 4 10 LBC (x3)
Mosey to school bldg… Grab some wall. 4 x 1-minute with 50 single count arm presses.
Done! Approx. 2.5 miles covered!
Moleskine
Speaking for Sensei, we both were honored to lead the PAX this morning. This is a great workout, and always great to spend the first part of my Saturday with you boys! Thanks to Pele for the invite!
Everyone did great, as expected! We were definitely merkin-heavy today… mainly because that is what I need the most! Strong work by Fizzy and Empty Nester! Triple 7 was pounding out the pull-ups like they were nothing!
Goon, Marge, Sensei and Pele, also strong… you guys never tire out!
Pele took us out in prayer.
Announcements
1. Christmas Party next Saturday
2. Joe Davis Run on 1/9… great cause… get signed-up!
3. Talk to Slim Fast if you are interested in running in the Blue Ridge Relay Sept 9-10. We are filling out a 12-man team, and want to get guys on a team who have not done one before. It’s a blast! Each runner runs about 13-15 miles (+/-) over 3 legs, and in order… so you run, then 11 runners run before you run again. Email me at mcalisterlance@gmail.com if you are interested.
14 PAX tackled Mountain Goat despite the cooling temperatures. The workout was simple, but generated a great deal of O2 depletion. Having disclaimed, we did the following:
The Thang1. Warm-up jog down Strawberry Ln and back to track; stretch on track
2. Using R-Pace (just slightly slower than your Mile pace, and faster than I-Pace), run 400m, then recover 400m. Do that for 8 R-Pace 400m.
3. Finished with some stretching.
5-6 miles covered, although the frontrunners might have covered a bit further.
Moleskine
I say it every week… but you guys are awesome! Everyone keeps getting stronger and stronger! I know you guys are running further and faster every time you come out!
Thanks to Bratwurst for the clarity on the program today. I wanted us to do 400’s with 400 recovery as a bit of a change to 200-400-600-800… Bratwurst clarified that if you are going to include the 400m recovery, you should target your R (Repetition) -Pace vs. your I (Interval)-Pace.
Grab this link and store it in your bookmarks, especially your mobile devices. http://runsmartproject.com/calculator/#modRep
Enter your time for a specific distance, like timed mile, 5K, 10K, etc… then use the “Training” tab to see what a target Repetition and/or Interval pace would be.
Special t-claps to Freedom who took an extra lap to make sure he hit the 5mi distance!
We never saw our Ruck colleagues Geraldo and Zombie emerge from the gloom… hopefully they are ok!
Announcements
1. Mountain Goat will converge with Jevlar on Friday 11/27. Watch weekly email for time and location.
2. Frasier is looking for an ultimate Frisbee player for tomorrow/Saturday at Charlotte Christian. Contact him if interested.
3. If you are wanting to help with Alexander Youth Network, especially during the Holidays, talk to Joker. His email is: Heath, Shawn D <Shawn.Heath@duke-energy.com>4. Sign-ups still available for Turkey Bowl on Thanksgiving Day… see weekly email/pre-blast.
5. Christmas Party Saturday 12/12. See weekly email/pre-blast for sign-ups.
6. Joe Davis Run on Jan 9, 2016. Sign-up today!
Despite the forecast calling for heavy rains in and around the Peak, 7 brave men ventured out for some pain and games. Once the disclaimer was given and we circled Insomniac’s car until he got out, it went down like this.
Mosey across the street to Stumptown Park stage
SSH x 20
5 Merkins OYO
IW x 20
5 Merkins OYO
Merkins x 10
5 Merkins OYO
LSS x 20
5 Merkins OYO
Mosey back across the street to the front of the school for circuit work
CDD, Dips, Step Ups x 5 each
CDD, Dips, Step Ups x 10 each
CDD, Dips, Step Ups x 15 each
CDD, Dips, Step Ups x 20 each
CDD, Dips, Step Ups x 15 each
CDD, Dips, Step Ups x 10 each
CDD, Dips, Step Ups x 5 each
Sticking with the ladder theme, we moseyed to the parking lot for Jacob’s Ladder
Run to one end and do 10 Merkins
Run to other end and do 10 Squats
Repeato decreasing Merkins & Squats by 1 until done
Mosey over to wall for PC
Rd 1 60 seconds of PC
Rd 2 – Arm raises to 50
Mosey back to parking lot for Mary
Flutter x 20-ish
Dolly x 20
Moleskine
Thanks to all for coming out this morning, despite the call for torrential rains. We caught a break since it stopped raining about 5:00 and picked back up about 6:30, which was just enough time to get the workout in. The backup plan was to find shelter and do the work there, but with the “dry” skies we were able to venture out from under the shelters. Not a lot of mumble chatter this morning, which means everyone must have been working hard.
Thanks as always to SF for the prerun. Thanks to Squid for the great prayer to take us out.
If I missed anything please chime in here.
Announcements:
1. No Peak 51 next week. Turkey Bowl is still on and looking for players.
2. Christmas party signups ongoing (12/12)
3. Joe Davis signups still open as well (1/9/16)
15 Goats awoke from their toasty lairs to engage in some interval training at F3 Mountain Goat. While mountain goats don’t normally need ladders, the head goat, YHC, felt like some ladders would do us good! After a heartfelt disclaimer… Off we went to the track for a simple but effective workout.
The Thang
We completed between 5-6 miles depending on the extra recovery distance and some extra credit.
Moleskine
Absolutely great job by everyone today! 2.25 miles at I-pace. What I continue to notice is how evenly everyone seems to be running. We used two devices today that, while not in sync, as I was reminded by several goats on several occasions, did provide us the ability to hit target paces. Sensei and I were pretty close on most of our segments!
I’m going to keep comments lite so I can get this out!
Announcements
Brat took us out in prayer.
10 Mountain Goats gathered in the warm and misty gloom of South Charlotte/Raintree for another installment of F3 Mountain Goat fun. After disclaiming, we took off for Strawberry Ln for a classic crowd favorite 30-30-1 Intervals. This is how it went down:
1. Warm-up jog down Strawberry Ln to gravel road and back. Stop at speed hump for stretching, and then starting point for intervals.
2. The intervals were as follows
1 Set =
:30-sec run at I-pace, recovery jog back to start
:30-sec run at I-pace, recovery jog back to start
1:00-minute run at I-pace, recovery jog back to start
We did 5 Sets
3. Fake cool-down back down Strawberry Ln for finale of 2:00 I-pace run back to SCMS. Recover jog into parking lot.
4. Final Stretching as demonstrated by Tiger Rag
DONE! We covered approx. 5.1 miles! Awesome job!
Moleskin
Great job once again on what I consider to be a tough workout. This is definitely a workout you wouldn’t probably do on your own, but well worth it when you’re done!
You guys keep getting faster and stronger! Booyah was right with Sensei and I for the majority of the intervals! Booyah is coming off a strong finish at the Charlotte Airport Runway 5K last weekend.
Great to see Kilowatt back after a week off, and sporting a nifty new piece of technology that will vault him into a half or full marathon within the next 2 years for sure!
Nomad joined us about 30-minutes in, and promised to stay after and make-up any missed intervals! He is preparing for his first Spartan Race next week… strong, brother!
Of course, Retread, Sony, Stay Puft and Sensei always bring it solid! And honored as always to have CEO Tiger Rag join us, plus special guest, AKA the fastest guy in Area 51, Frasier!
Be sure to use the pace calculator to get an idea of how fast you should be running these intervals. We will likely return to the track next week and utilize the iPad stopwatches that can help you “dial-in” the pace that is ideal for your running level. http://runsmartproject.com/calculator/#modRep
Thanks to Stay Puft for the prayer out!
Announcements
1. Joe Davis Run 5k or 10k – Jan 9…. everyone in Mountain Goat is pre-qualified! Get signed up!
2. Turkey Bowl – Thursday Thanksgiving. Let Slim Fast or Strange Brew know if you are here and want to be on a team.
3. Convergence at Anvil next Wednesday 5:30 for Veteran’s Day
4. Brew Ruck on Saturday Nov 14… see pre-blast from Dora
5. F3 Area 51 Christmas Party on Saturday 12/12. Look for sign-ups soon.
Following our awesome showing at the timed mile last week, we will be returning to the 30-30-1 intervals on Strawberry Ln. The program will be simple:
1. Warm-up/Stretch
2. :30-sec run at I-pace, recovery jog back to start, :30-sec run at I-pace, recovery jog back to start, 1:00-minute run at I-pace, recovery jog back to start. We’ll do this 5 times.
3. We will do 1 or 2 1-1-2 intervals just to see how the added time will feel.
4. Cool-down/Stretch
Now that most everyone has your timed mile from last week, here is the link to a pace calculator http://runsmartproject.com/calculator/#modRep
Input your mile time (or estimate), and press “Calculate”. Then go to the “Training” tab, and you will see the different paces. Tomorrow we will use the “Interval” pace… or I-pace.
See you in the morning! Slim Fast
Back Blast from Sensei for a Peak51 record-setting beatdown! Excellent Q!!
After a couple of rainy days in and around Charlotte, 26 PAX came out of hiding to help celebrate no rain and my birthday Q. After the disclaimer was given, it went a little something like this.
Run around the front of FBC Matthews to the side parking lot for COP
SSH x 20
5 Merkins OYO
IW x 20
4 Merkins OYO
Peter Parker x 20
3 Merkins OYO
LSS x 20
2 Merkins OYO
Parker Peter x 20
1 Merkin OYO
We took a moment to stretch the hammies then…
Mosey down Sadie Dr to Baucom Park and find a bench for some circuit work
Rd1: Wide Arm Merkins x 10, Dips x 15, Step Ups x 20
Rd2: Repeato w/ Incline Merkins
Rd3: Repeato w/ Decline Merkins
Rd4: Repeato w/ Diamond Merkins
There was some chatter about Runstopper and a predator owl who was not happy with our intrusion onto his turf that early in the morning. All PAX were present and accounted for at the end of the workout, so no harm done.
Form 2 lines and Indian Run back down Sadie Dr to the church parking lot
Time for some Merry:
LBC x 20
Dolly x 20
Flutter x 20
Roll over to plank and do some Jack Webb…Up to 10 (Runstopper favorite)
Mosey over to the school to find some wall
3 rounds of PC
1st round we just sat there and enjoyed each other’s company; 2nd round w/ 50 air presses; 3rd round w/ 100 air presses (Thanks Runstopper for the audible, that was a real crowd favorite)
2 rounds of BTTW w/ 10 count…Slow 10 counts as it turns out
Mosey back to the parking lot for COT
Ah, one minute left so we did as many Burpees as possible until time was called
Moleskin:
Thanks to Slim Fast, Header and Booyah for the company on the prerun. All are welcome to join us each Thursday prior to the workout.
Dora and Zombie did a pre ruck, as well as kept them on during the workout. That must have been an amazing experience during Jack Webb.
So, I’ve been in F3 about 18 months and have Q’d enough now that I know what I am doing. That being said, I was blown away with the number of guys who came out this morning to support me for this Q. All of you guys rock and absolutely help to push me as well as each other.
Thanks for taking us out Header
Chime in if I missed anything and with any other comments. Thanks again for allowing me to lead a group of such great men.
Announcements:
1. Joe Davis signups are now open for the 5k/10k on 1/9. Kick off your new year the right way while helping a fantastic cause. http://joedavisrun.racesonline.com/
2. Brew Ruck 5 will be on 11/14. Another great cause you can participate in if you’re not running Thunder Road.
The 4th Annual Joe Davis Memorial Resolution 10K/5K Run benefiting Keystone Substance Abuse Services is scheduled for Saturday January 9, 2016 at 8:00 AM starting at Walter Elisha Park in Fort Mill, SC.
This family-focused/family-friendly event has special meaning to F3 because it is in honor of the brother of our own F3 Brother Rock Thrill… aka Chris Davis. Chris and his family established this event to capture the hope that his brother, Joe, always held onto… “Hope…never lose this.”
Here are some thoughts from Rock Thrill:
On behalf of the Davis-Boyd families, please allow me to thank everyone from both F3 and FiA for both past participation and for considering participating again this year as we stand together to fight the awful sickness and disease that is Addiction. This event would only have a fraction of the impact that it has had if it were not for you!
Unfortunately, the odds are that each of us will be affected by Addiction in some way in our lifetimes, whether it be personally, a family member or a friend.
Every day in life, we talk about the “What.” In this case, a running race. But, the “What” matters only because of the “Why,” right?
The “Why” is to spread awareness that there is help available for those struggling; hope that our family wish we had known about. Help and support saves lives.
For our family, we hold tight to Romans 8:28, which reads,
“We know that for those who love God, all things work together for good, for those who are called according to his purpose”
It is a tough pill to swallow when you lose a member of your family or a dear friend, but we feel called to make an impact because we believe God saves lives through earthly resources when we align with Him. We believe this race is God’s purpose for us and we want Joe’s life to continue counting for good. Many times, when we are out at a restaurant, or in a race, or anywhere, someone recognizes us and tells us that they suffer from addiction or know someone who does, and that it has impacted their life in a positive way. Those times serve as confirmation that the race is making a difference!
Yes, we are asking you to leave your comfort zone, get out of a warm bed, early on a Saturday morning, and run a distance that is challenging, on one of the coldest days of the year. It will be tough, but isn’t it a great reminder of how tough it must be to get free of Addiction?
I hope you will join us as we celebrate Joe’s life on January 9th!
In Him, Chris (Rock Thrill) Davis and the Davis-Boyd Family
Race Overview… Why You Should Sign Up!!
In 3 Years, the race has raised over $65K for the Keystone Substance Abuse Center. Total participation has grown from 400 in 2013 to 600+ in 2015, including 200 F3 and FiA participants. This year’s goal is to expand to 700-800 runners, including 225+ F3 and FiA participants… which is TOTALLY doable!
We need you, your M’s, your 2.0’s, your family, and your friends to sign-up! http://joedavisrun.racesonline.com/
Here are the reasons you should sign-up and run the Joe Davis Memorial Run on January 9, 2016:
1. Proceeds raised from registration fees and donations go to support Keystone Substance Abuse Services,
2. Rock Thrill has given many of you, including YHC, tons of encouragement as you have come into F3 and set and achieved your personal fitness and leadership goals. Your participation in the race allows you to give back support and encouragement to someone that has given a great deal to our PAX.
3. Cool t-shirt!
4. Family-focused/Family-friendly… The Davis/Boyd family does this for their family… but they believe this is about the BIGGER family! You won’t find a nicer, more welcoming family than the Davis’s! Bring your M, your 2.0, your friends, and you will see that you are considered part of the family!
5. Ok… now something for YOU! This is a great event to kickoff your 2016 fitness and commitment goals! Last year, we had SEVERAL guys run their first 5K if not for the VERY FIRST TIME… at least in a long while! The PAX always step-up and provide great support for all runners… young, old, fast, not-so-fast, first-time, long-time… it is just a great event for getting 2016 started in the right direction!
6. Finally, by your participation, you encourage others in MANY ways… some ways you may never know…. You encourage neighbors with abusive addictions… You encourage your M’s, 2.0’s, friends and family to also participate… You encourage your PAX to push themselves to achieve something they might not thought was possible 6 months ago… You encourage a community to see what F3 is all about!!
Here is the link to sign-up. http://joedavisrun.racesonline.com/ In the “Team” field, indicate “F3” or “FiA” (as appropriate).
There will be more information as we get closer… the main thing now is to get signed-up!!
Don’t be the Sad Clown working out alone on Saturday Jan 9, 2016!!!
8 brave souls accepted the challenge of Ascent this morning amidst the cool Fall breeze blowing across the barren tundra of Olde Providence Elementary… or something like that! Only one person was coming in hot on 2-wheels… YHC!! But with everyone in place, we left the comforts of the parking lot and headed towards the fields for the following:
The Thang:
Started with slow mosey around ball fields and back to the front field. Circle up for COP starting with disclaimer.
SSH x 20
5 Burpees OYO
IW x 20
4 Burpees OYO
Low Slow Squats x 10
3 Burpees OYO
Merkins x 10
2 Burpees OYO
Mountain Climbers x 15
1 Burpee OYO
Mosey to ball field for some outfield centuries… what are those, you ask???
Partner up. Partner 1 does called exercise while Partner 2 runs to center field fence then back. Flap jack until the combined partner reps are complete:
1. 100 Merkins
2. 200 LBC’s
3. 300 Squats
Mixed in some recovery moseys to alleviate total arm-smoke! (too late??)
Mosey over to concession stand for 20-20-20…. what’s that, you ask???
Find a bench: 20 step ups (1- each leg), 20 dips, 20 incline merkins… rinse and repeat. Mosey for recovery, then finish with 20 step ups, 20 dips, 20 DECLINE merkins… yowsa!!
Slow mosey to fields next to the school for some Mary.
Dolly x 20
Flutter x 20
LBC x 20
Elbow Plank for 1-minute x 2…. this is where Nuke requested some Lynyrd Skynyrd… so YHC obliged with “Gimme Three Steps”…. it’s all I could come up with at that moment of pain!
Mosey back to front field for Cumberland County Viaducts x10 both sides, then stretching, then DONE!
Moleskine:
Excellent job! Sonoma listened to his body, and when he got a twinge, he did the absolute SMART thing and called it a morning. I only add that so other will see that it IS THE SMART THING TO DO!! I hope it was nothing major and that you are back out with us ASAP!
Great bunch of guys at this AO… I always love leading and working out here! I know everyone has tons on there plates on a Saturday as everyone was heading off to soccer and football games! It was great way to get the weekend kicked off!
Two lady’s were doing some interesting yoga-type moves at the school when we finished. Moon River committed to wear a similar outfit and do the same moves next week… Everyone bring your mobile phones/cameras!!
Best wishes were expressed for the PAX at the Mud Run.
Slim Fast took us out in prayer.
Announcements:
1. Consider committing to the Joe Davis 5k or 10k run on Jan 9. More details will be coming out shortly.