The sun broke over the horizon and the pax rolled in to start their day with a light mosey, most of that is true except for the sun part.
Wait for Soul Glo to get out of his car…then a quick overview of the warm up procedure, since this is a moderate running workout, we warm up at a moderate pace, those runners that need to go faster turned around at Coburn to pick up the 6/Q (turns out you can Q a running workout from the 6). Some dynamic warm up, saving the skip to the end to maximize mumble chatter, slightly disappointed although some comments were made. Interestingly enough this ended the pax peloton up at the bottom of the main Coburn hill and so we did 30 sec, 1 mile race effort up the hill, recover as a group at the bottom. Part way through a shadow in the mist showed up and someone declared it to be Steinbrenner, which indeed it was, although after the explanation of the hill drill he claimed to be a local going for a walk…We did the hill 5 times at which point the Q said we’d take a break so we went up the hill backwards but for less distance, apparently some of the pax did not view this as a break. So then we did 5 more reps with the last one meeting up at the top, then 2 min mosey pace out and back to recover (running recovery) at which point we did 30 reps x 5 down the hill after some (sorry for putting you on the spot) pointers from A51’s resident running expert (Bratwurst), pax had fun going down, then some realized that the “recovery” was up the hill, turns out that is less of a recovery, oh well it’s good for you nonetheless. After the 5th rep of that the pax started for home with alternating backwards and forwards runs to the corner of Browne’s Pond then a cool down jog back to the parking lot with the instructions for the lead to start Mary when they arrived, in a demonstration of what F3 is all about, lead pax ended up taking the initiative to retrieve the 6 instead, commendable and appreciated. So ultimately only Young Love did the Mary, well done brother.
Great to see Baracus coming back off of injury, great to see Soul Glo on his first ever Friday post (always welcome back) and Stump Hugger coming back off of injury also, Kotters and strong work on those hills! A hearty discussion was had prior to setting off on the lack of integrity on the part of ISIS, not all that surprising really I suppose. Someone even mentioned that shirts are being made that look like Arabic script but really say some mean about ISIS in English, what will they think of next. If you are wondering how this fits into the context of the backblast this just proves that you actually read the backblast and you are now obligated to post a comment below with your thoughts on this.
Announcements:
Bratwurst mentioned the Gladiator Games in Indianland for Sat, apparently Pebbles has never been beaten so go out and try
Thanks to Stumphugger for the takeout and strong reminder of our privilege to workout and health and to take that out into the day!
So as the title might suggest, and given that it is BRR season it appears to not be possible to have too many hills. With this in mind we will look to hit the hills tomorrow as a group, the workout has been cleverly designed to keep any skill level of runner together, trust me on this.
We will leave the parking lot quite promptly at 0515, should you find yourself there at 0516 and standing by yourself, I would recommend you run the Devils Turn route (right on Strawberry, right on Rosecliff, left on Brownes Pond, right on Coburn) and you will find the pax somewhere along there depending on how fast you are.
We will start off with approx .75 miles of warm up, not a sprint, not a run, a warmup, at a pace that is warmup for everyone in attendance. At that point we will run hills on a time basis which allows faster runners to go further on each rep and all recover and start together.
With the appropriate number of reps complete a cool down return run will take us back to the lot.
We will push ourselves and each other and cover probably about 4.5 miles but they will be reasonably difficult (hopefully).
Starting with a terrible title for this backblast, the workout was also terrible, but in that good sort of way, of course this assessment is delivered by the same individual that delivered the workout so is of course inherently flawed. Those that attended are invited to comment with their own assessment below which shall no doubt be found to be uproariously funny.
4 pax assembled and were off for a mosey around the field, to be followed up by squaring up the middle of said field for:
SSH x 21
BOYO x 5
IW x 16
Merkins x 10
LSS x 20
Mall Cop moseys up blaming the atomic clock in Colorado for messing up his alarm clock but either way, welcome
Partner up (now more difficult after the mental weinke was set for even numbers, welcome again Mall Cop).
No matter, the pax are always resilient and resourceful
Partner AMRAP pulls ups + 2, alter grip for second set
Mosey to the baseball bleachers
Partner 1 does Dips while partner 2 runs around the baseball field (the outside), then flapjack
In the same manner, step ups and incline merkins
Then the nastiness of repeato reared its ugly head but sans the running part
mosey to the building for some People’s Chair
Over to the church parking lot where thoughtfully decent sized rocks were to be found, by everyone except Mall Cop, apparently all the decent sized ones had already been taken where partner 1 does called exercise while partner 2 runs to basket ball goal and back, then repeato, you get the idea
Curls, overhead presses, tricep extensions, curls one more time
back to the shaded school front lot for some Mary
flutters x 20
dolly x 15
Sid-The-Kid oyo 10 each way
Freddy Mercury x 15
Cumberland County Viaduct x 10 each side as Q’d by MC since YHC is too weak on this one to maintain integrity on the if you can’t Q it, don’t do it rule
back to the front of the school for some BTTW then to the parking lot for 10 Merkins oyo to end the workout
NM:
Great workout with some second F mixed in, Mall Cop, we love you to death man that’s why it’s so much fun to have you out, whenever you show up. Great work by everyone today, was a decent mixture of work but at the end felt a little more muscular than cardiovascular which is all good.
Nice takeout by Pele
Off to coffeeteria and the discussions of next week’s pending “Bugvergence”
Mountain Goat pax were greeted with marginally better weather than earlier in the week but sweating was pretty much guaranteed. A few comments on the pre-blast were made, a short explanation given and off we went for the warm up and The Thang, which went something like this:
Warm up mile – finish at the track
Dynamic stretching
Pyramid
4 – 200M with 200M recovery
2 – 400M with 400M recovery
1 – 600M with 400M recovery (running out of time)
1 – 400M with recovery mosey back to the parking lot
Idea here is to run a consistent pace, slightly slower than a mile time pace. It might make some of the initial 200M intervals seem a bit easy, strangely getting harder as the distances increase, if we had time to get all the way down the last 200M’s wouldn’t have been nearly so easy as the first ones (you’ll have to take my word for it).
NM:
Some really serious effort displayed out there, Semi-Gloss stating up front he would be the six, he is apparently not very good at numbers as he was the 12 with The Mouth (although The Mouth did pull out the 400M “race” at the last interval) but Semi had his excuses lined up so we’ll see how that goes next time. Freedom was absolutely powering through out there, wow is he getting fast, on the last 400M he pushed YHC to the end, strong! Pele and Kilowatt found company in the pain box and just got it done, awesome guys. Mall Cop and Huggy Bear thought the other was pushing the other and that is how it’s done! A real pleasure and honour to lead and so excited at how this workout is coming along.
Great take out by Semi-Gloss, thanks brother!
We will be exploring a modified pyramid on Friday, looking to do a series of 4 – 200 M with 200 M recovery, 2 – 400 M with 400 M recovery and 1 – 600 M with 600M recovery and then back down again. The pace that we want to target is ideally consistent across all of the pyramid runs, so that means the 200 M might feel fairly easy whereas the 600 M might be quite a stretch, this means this is probably a fairly tough pace, not a sprint by any means but to try and leverage the lingo, “uncomfortably hard”. We will of course do our warm up and cool down and everyone is not only welcome but expected, no one gets left behind and everyone can benefit, we will regroup during the recovery.
So at 0515 a goodly number of pax were present and thus set off on the now weekly sojourn that is Mountain Goat. Some wondering if it was Billy Goat or Mountain Climber, some even asked how many merkins they could expect today (none) and were promptly informed they may have joined the wrong workout and that Monday, Tuesday or Wednesday were better merkin options at South Charlotte Middle School.
However the pax set off at a moderate warm up pace, intended the warm up the muscles. At first the pax ran in a straight line and as the pax passed through the parking lot Fireman Ed recognized a friend and EH (now Neon) who joined us, then when we got back to the school track we did some dynamic stretching such as the unofficial A51 running Nantan would approve, he may not have approved of the form but the fact that everyone was trying would likely have sufficed. After this now complete warm up, the running around in circles commenced to the beat of YHC and Slim Fast’s beeping watches.
The workout is intended to help keep you at a high level of effort cardio wise over the course of the workout to help develop the cardio capability. YHC could use terms like max V02 and so on but then if pressed to explain would start adding in things like links to running experts and physical engineers and the like.
The pax ran:
2 min at an uncomfortably hard pace followed by
1 min at a recovery jog, ok to walk as needed then
1 min at an uncomfortably hard pace followed by
30 sec at a recovery jog then
30 sec at an uncomfortably hard pace followed by
30 sec at a recovery jog
One of the most hated words in the F3 Lexicon was then invoked 3 times (Repeato) for a total of 4 rounds then a short water break and then 2 more rounds to finish it off. The cool down was intended to be 2 laps but was audibled to one lap for time considerations.
NM:
Geraldo took modifying as needed to an entirely new level, showing up to a running workout with ruck and challenge weight but hey we’re glad you joined us for COT, always welcome!
Site FNG Body Bag was clearly leading the pack followed closely by Hopper, who had he not run hills the day before may have been closer but wow was Body Bag fast (consistently). At one point Body Bag asked YHC if I were a track coach which prompted a round of laughter from both YHC and Hopper. This now of course is the segue to one of YHC’s many soliloquy’s on what F3 has meant, and no more so true on learning how to run and the great amount of encouragement and training that YHC has received from so many pax, and that especially those truly accomplished runners, many of whom have sacrificed many a run of theirs to hang with YHC or offer those words of encouragement or pointers and that no YHC does not and shall not coach track but simply recycle the teaching given from those who legitimately know what they’re doing (you know who you are). Some incredibly strong effort by a number of pax that have come out to get into running, Huggy Bear continues to impress as well as Pele, Fireman Ed hung out with YHC for quite a while and Freedom worried about this being a nightmare declared it only to be a bad dream so welcome all those running FNG’s. Sony and Pele formed a grouping as well to push each other.
Personally good to see Skywalker and his takeout at the end was memorable as they tend to be, thanks brother.
Sound off below to note other accomplishments as there were many out there.
Announcements:
A bunch of Spearhead stuff, they may not run fast but they have no lack of energy to host events, especially those supporting the vet community and others less fortunate.
F3 Dads on Sat, apparently Mr. Brady is leading so no doubt he’ll be sweating, 0900 at Beatty Park
HE double hockey sticks froze over and Strange Brew Q’d a running workout. It was a mere 24 degrees (C), if that sounds cool to you then the conversion calculator is here: https://www.google.com/search?q=c+to+f+conversion+calculator&ie=utf-8&oe=utf-8
I had an idea of how to modify one of the many Swift workouts I’ve participated in for Mountain Goat and so with a disclaimer given, the four of us were off. Shortly after exiting the SCMS parking lot on our way towards the DT start point a cool looking pickup truck stopped us to ask where we were going and we told Bratwurst to just run towards Devils Turn and he’d catch up, which of course for him didn’t take long and then we were 5 pax. After about 3/4 of a mile we stopped to do some dynamic stretching to conveniently (or inconveniently) lasted until we reached the bottom of the bigger hill on Coburn (for those of you that are familiar with the route to/from DT and SCMS).
There we did 5 min of hard effort up, recover down, turned out to be about 4 reps each, with the stronger runners going a bit further each time. Then we did 5 min mosey pace recovery, and then a repeato. The third time we mixed it up with reps 1 and 3 being backwards up which of course was a “nice” way to mix it up but also work some different muscles, this was intended to be a leg strength with some cardio mix.
A recovery run with a little walking on YHC’s part back to the school for a little cooldown stretching and catch up with Steinbrenner who thought the workout was at 0530 and to his credit he did a run on his own, matching routes he almost made it as far as the rest of the pax, had he turned one more corner he’d have found us but good work out there on your own, that is actually harder to do.
A total of 4.5 miles covered, more for the faster runners but since YHC was on Q I get to use my distance on the watch. Doesn’t sound like much to some, sounds like a lot to others but it was ISI and each pax pushing himself.
NMM:
Thanks to the pax for going along with the plan, wasn’t sure how it would work out but it seemed like a good workout was had by all, the great thing about this type of workout is that all skill levels could push themselves equally as hard. Huggy Bear has really been getting at it at Mountain Goat, great to have you, keep coming! High Tide, for someone who claims to not be a runner (but actually is) was near the front of the pack and on the way back to the school stuck with YHC out of pure pity and 2nd F opportunity, thanks for that. Bratwurst and Hopper were inspiring the pax from the front, thanks guys for coming out, you always give others something to shoot for and an encouraging word, even though you’re working just as hard, you still take the time to give a shout out at the right time, inspiring.
Would love to see more and more beginner runners out, or really runners of any skill level, or pax who don’t think they’re runners, or pax that don’t think they can run, etc.
With the disclaimer given, and a time keeper identified (YHC forgot that timepiece) the pax set off. 3 pax did a pre-run and Geraldo wisely decided to wear his 4 brick ruck.
Short ~.25 mile warm up mosey
COP
SSH x 31 (cries of moderate started immediately after 20)
Merkins x 10
IW x 21
LSS x 16
Dancing Chilcutts x 11 (Thanks Prohibition)
CDDs x 11
Partner up for partner AMRAP pullups +2 flapjack and repeato
Center of the parking lot next to the center cone
There are cones in each corner and 1 in the center
Pick a location with your partner as a starting point
Corners are merkins x 15
LSS x 15
CDDs x 10
Dancing Chilcutts x 10 (each leg)
The center cone is 5 burpees
Do the exercise then run to the center and do exercise then to the next corner until a round is complete, plank it up until the rest of the pax are done
Repeato but with only 3 burpees in the middle
COP for some Mary
Flutters x 31 (yup, you can do it)
LBC’s x 16
Freddie Mercury x 11
Sid-The-Kid x 10 each way
Over to the benches for partner 1 bearcrawl to the sidewalk and jog back while partner 2 does dips, flapjack and of course repeato
Over to the wall for a bit of a break, wall sit, since Geraldo was there the pax did 50 arm raises
Round two was pass the ruck down the line, hold as long as you want, the last man calls up
Mosey back to the parking lot, that’s a wrap
NMM:
A couple of Larry Birds out there this morning on the corner work (Joker and Swiss Miss), strong work, really impressed with the pax’s focus on form this morning, YHC has been trying to work on it (work in progress for sure), good to see so many others doing the same. Unfortunately Geraldo’s ruck touched the ground a few times which added a 5 boyo each time, thanks Geraldo for the extra burpees, you don’t see them in the write up since it wasn’t planned, just extra credit, kind of like Gerald wearing the ruck in the first place, and oh yeah doing the pre-run with Slim Fast and Good Hands, strong work guys. Joker was helping to push others out there with the high fives on the corner work, thanks for that. Drop Thrill was mumblechattering about the reps but keeping up all the same, strong work brother! Frosty Paws, nice to meet you, can’t wait to see you again. Despite a tough post at Devil’s Turn the previous day (thanks again Prohibition) Freedom was pushing it out there, yes you are 50, yes we respect you for getting at it! Insomniac is always quiet and just goes after it, Tawny taking note and just getting in the pain box and pushing through, well done guys. Didn’t get a chance to see Peeper’s work but given the sweat level at the COT am presuming it was pretty strong. Always an honour to Q, feedback in the comments is always welcome, try to make myself a better Q.
Announcements:
New running workout Q’d by Slim Fast and Stumphugger Friday mornings, hard launch next week, tomorrow is a soft launch, it’s for everybody, especially if you don’t run or like to run.
Freedom was ambushed for the takeout and did a marvelous job as always, such a great way to refocus to go out into the day, thanks brother!
So the 14 pax got at it in the warmth of the Monday morning, after a short COP we hit the blocks.
Sort of went something like this:
Jog around the parking lot a few times waiting for the LIFO’s (had a couple)
SSH x 31
IW x 21
Merkins x 10
Rockhoppers x 10
LSS x 20
Mountain Climbers x 10
Partner up, go pick a cinder block from the pile and meet down at the football field
Line up along the sideline, partner 1 runs to the other sideline and back while partner 2 does push presses – flapjack
Repeat the format with the following exercises:
Incline merkins on the block
One hop over the block, 1 burpee
Hold the block out in front (static hold)
Then without the running
Arm curls x 10 flapjack
Tricep extension x 10 flapjack
Repeato
Partner catch me if you can with the one partner doing 10 merkins before running to catch up
back up to the top to put the blocks away
To the gazebo type building to do a couple rounds of BTW x 30 sec
COP for some Mary
Flutters x 30
Dolly x 20
Sid-The-Kid x 10 each way
Mason Twist x 10
5 burpees oyo
Q heckling from Udder
5 more burpees oyo
NMM:
A great effort by the pax today on a cinder block centric workout, thanks to Spackler for the blocks, thanks to Crockett for letting them stay there. The FNG’s were looking pretty strong, hope you come back. YHC was surprised at how fast the pax can round around a track with a cinder block when speed = less merkins, impressive. Sorry for the delayed back blast, crazy busy this week.
Announcements:
Fall Mud Run coming up
Beat the Rain
6 mumblechatty PAX gathered for Goon’s first Q.
We did:
(Clockwise) Lap on track
Side Straddle Hop x15
Lap #2
Imperial Walker x15
Lap #3
Flutter x10 – Rosalita x10
Lap #4
Carolina Dry Dock x10 – Mason Twist x10
Lap #5
Jack Webb (5 -> 1)
Mosey to Snack Bar
Step-Ups x10
Merkins x5
LBCs x10
Rinse & Repeat for a total of 3x
Run to Football Field
Flutter x10
Rosalita x10
Protractor
Jack Webb (5 -> 1)
Tuck-ups x5
Mosey back to school for some Wall work
People’s chair
Continue mosey to Church across Rea Rd, grab a rock
Run with rock in parking lot around island
Merkins with hand on rock
Rinse & Repeat with other hand on rock
Jack Webb (5 -> 1)
Run around island again (with rock for extra credit)
Cumberland County viaduct (L & R) x10
Run back to Parking Lot
Flutter x10
Rosalita x10
Protractor
Mosey to Playground
Pullups (or supine rows) x10
Merkins x10
Old school situps x10
Low Slow Squats x10
Rinse & Repeat for a total of 3x
Back to Parking Lot
Imperial Walkerx x15
Quick Stretch out
NM: Strange Brew posting on behalf of Goon and adding the NM as it was not forwarded so therefore YHC gets to make it up. Goon had a very strong VQ, after the short initial mix up on the counting (welcome to the Q club, yes we all did something like that our first go round (maybe even the second and third)) all was sorted and there was no looking back. Moon River is getting strong for sure, running the entire time, great to have Salt Lick out there to help spot YHC on the pull ups, wow proper form pull ups are hard. Goon very strictly followed the “if you can’t do it, don’t Q it” rule, well done all around, can’t wait for the next one. With all of the non running workouts he’s done Mall Cop is sporting some pretty big guns, hard not to notice on those short short sleeve shirts…just sayin. Salt Lick wisely modified as needed to keep the back in shape to keep coming out, really pulling for you buddy, you are missed in the gloom although the embarrassing ease at which you crank out those pulls ups is inspiring and depressing at the same time. Slim Fast kept the chatter going and stepped in at the end to offer a few exercise suggestions, including fitting in a bit more stretching, great suggestion. Was fun to be out there, glad to see Goon pulling such a strong VQ together!
Announcements:
Prayer for brothers in need
F3 Golf coming up on Thurs, even if you don’t directly participate they’ll still take your money.