SOFAWIB Pre-Blast: Maybe Donuts, Maybe Worse
YHC is at the helm of the SOFAWIB tomorrow.
Maybe we’ll do another Murph. Or maybe some hill work. Or maybe we’ll just get donuts.
Post and help me decide.
SOFAWIB – 0530, Olde Providence Elementary.
SOFAWIB: The Manmaker
10 men took one on the chin (one, literally) at SOFAWIB.
What We Did: “The Manmaker”
Partner-up accordingly
Opening mile: Foxworth route https://www.strava.com/routes/3411508
Out of O-P-E parking lot
left onto Rea Road
left on Windyrush Road
Run to intersection of Windyrush and Foxworth Drive
Reverse course back (approx 1 mile)
Baby track:
Partner carry 1/2 lap / 15 partner derkins each
flapjack and complete 15 more partner derkins at start
Playground:
Primate bars: 5 pull-ups on one end / traverse bars / 5 more pull-ups on last rung
20 partner plank sit-ups each
Concession stand:
20 incline merkins each
People’s chair on concession with 50 overhead air press
Batting cages:
10 hand-release burpees
10 diamond merkins each
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile
What Went Down:
This is a Brushback concoction and it sucks for real (miss you, Brushback!). I’ll be completely honest – I was waaaay in the pain cave for the majority of this workout. Hammer was polite enough to partner with me, and there was some iron-sharpening and horse-whispering going on. And I was mentally flatline for about 35 minutes.
Big kudos to Margin Of Error who fell on his face during partner carrys at the start of the workout, and just rolled into COT all bloody like a badass. Also, this was his second F3 workout. It doesn’t get easier, brother, but you will get hit in the face less (hopefully).
Announcements:
Church On The Street this Sunday. Check the F3 South Charlotte news page for the link.
Mud Run this weekend. Do people still do this or is everyone just jaded from the timing incident?
Thank you all for making SOFAWIB your choice for your Tuesday exercise-induced facial trauma.
SOFAWIB Pre-Blast: The Manmaker
Gotta find something we haven’t done in a while. Gotta keep it fresh.
[digs through archives, finds Brushback’s “Manmaker,” starts throwing up…again]
Partner-up accordingly
Opening mile: Foxworth route https://www.strava.com/routes/3411508
- Out of O-P-E parking lot
- left onto Rea Road
- left on Windyrush Road
- Run to intersection of Windyrush and Foxworth Drive
- Reverse course back (approx 1 mile)
Baby track:
- Partner carry 1/2 lap / 15 partner derkins each / flapjack and complete 15 more partner derkins at start
Playground:
- Primate bars: 5 pull-ups on one end / traverse bars / 5 more pull-ups on last rung
- 20 partner plank sit-ups each
Concession stand:
- 20 incline merkins each
- People’s chair on concession with 50 overhead air press
Batting cages:
- 10 hand-release burpees
- 10 diamond merkins each
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile
If your idea of a good time is throwing yourself down a flight of stairs, join us tomorrow for another thrilling edition of SOFAWIB.
Olde Providence Elementary – 5:30am ETD
How Do You Solve a Problem Like María María
8 for the early spring edition of that workout that people say they hate but secretly they like it because it makes you think of Santana, and the Appalachian Trail, and Leonard Bernstein and Rodgers & Hammerstein musicals. Now go to your happy place because The Danger Zone is no one’s idea of a good time.
Here’s what we did
Partner up.
Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.
Run to the first telephone pole, flip to backwards run to second telephone pole – 10 good form merkins.
Forwards run to the next telephone pole, then backwards run to the next – 10 flutters (per leg).
Run forward, run backward – 7 burpees.
Rinse repeat – forwards/backwards/merkins/flutters/burpees
Mix in a little partner accountability check at each named side street – 10 dumbocrats, alternate top/bottom #phrasing.
Do it all over again on the way back from 51 to the corner of Rea and Colony. Found out today that this Strava segment is called “The Danger Zone” because of course its called that.
“Completed” means you and your partner will need to complete all exercises and be back at OP parking lot in the 45 minutes time allotment
The Results
One-Eye/Cold Cuts with the win. Iron-Mike/Sundancer* then Booyah/Hammer right on my tail, with Voodoo/Rachel following.
Color Analysis
First, let me give full credit to One-Eye and Cold Cuts, who completed the workout with a few minutes to spare. And I didn’t see any arm waggles and flying squirrels. Totally legitimate win. Pretty dang impressive.
Next, let me give credit to my partner Iron Mike, because you see the asterisk and you’re thinking “Sundancer? I call BS!” and you’re right and here’s what happened and judge for yourself. We reached the top of the Danger Zone and I tell him “you can still beat this in time” and he drops a gear and I’m just trying to keep up in time for dumbocrats. I throw my watch at him near the HT intersection and tell him to hurry up and bye Iron Mike.
Did he “complete” the workout? Damn right he did.
Booyah had a bitchin’ “Weed and Feed” hat on and I like him already. Hammer offered Sledge the choice between posting with him or chores and he chose chores and I don’t know if that speaks highly or poorly for his judgement but I missed him lapping me.
And I don’t want to play favorites, but Voodoo is my favorite and that boy just keeps getting short-strawed on this workout. First Kirk and then Rachel and I can’t wait for Swiper to headlock him the next time I bait/switch this workout on him. And ohoho that’s going to happen sooner than you want it to because Run With Faster Men, and Voodoo “hates running” and life’s not fair and BRR season is right around the corner.
Announcements
BRR season is right around the corner. Just kidding, it’s now and GhostRunner and the CudaRun are on Thursday nights.
MudRun is coming up the end of the month.
Pray for Kirk, who was DM’ing pictures of 13% ABV beers last night.
Thank you two-time champion One-Eye for the takeout.
Limited BS today and a whole lotta badassing out in the Danger Zone today. Thank you all for making SOFAWIB your choice for Tuesday workouts named after Argentinian mistresses.
SOFAWIB Pre-Blast: María María
It’s time for the bi-annual running of the workout that used to be unnamed and now has a name that Kirk and One Eye came up with because they completed it first.
And it goes like this –
Partner up.
Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.
Run to the first telephone pole, flip to backwards run to second telephone pole – 10 good form merkins.
Forwards run to the next telephone pole, then backwards run to the next – 10 flutters (per leg).
Run forward, run backward – 7 burpees.
Rinse repeat – forwards/backwards/merkins/flutters/burpees
Mix in a little partner accountability check at each named side street – 10 dumbocrats.
Do it all over again on the way back from 51 to the corner of Rea and Colony.
In order to be able to argue that you should now have the right to rename it, you and your partner will need to complete all exercises and be back at OP parking lot in the 45 minutes time allotment.
SOFAWIB: The Modified Kirk (Take II)
8 of the best in the Nation converged at SOFAWIB to grow closer to their most improved selves.
The Thing: The Modified Kirk.
It’s deja vu all over again, y’all.
Run the mile from Old E to HT and back. Head on over to the Buddy Bench Playground.
– 7 pull-ups
– 14 burpees
– 21 merkins
– 28 squats
– 35 flutters
– Run to the football field, AYG suicides at 50 yd and 100yds.
– Run back to the playground, resume kirking.
That’s one round.
Naked Man Moleskin: Let’s Talk Statistics and Politics
There are lies, damn lies and statistics. “We’ve seen an 800% increase in attendence!” is the kind of thing someone in marketing or politics would say. And while that sounds impressive, the number that’s its based on is just as significant.
What I’m trying to say is that I know longer feel like the cause for being solo last week.
Even if it’s pity attendance, I’ll take it and claim correlation and not causation. Which is also the kind of statistical nonsense you see on CNN or FoxNews to substantiate someone’s completely false claim. So the real takeaway here is that all politicians and pundits are bullshit artists and political consultants should be shot off the planet in a rocket aimed at the sun.
Happy Big Tuesday everyone.
Where was I? Right, the workout.
Welcome to our FNG Shingles, aka Stuart Wilson. He works for a roofing company, thus the name. He has a 3, 2, and 5 month old at home and must have been practically begging Seersucker to EH him for a workout. He didn’t throw up or get dropped on his first workout, so he’s ahead of the curve compared to some (ahem).
Rachel upholds the F3 tradition of naming our fastest after women. Kirk initially served as his north star for the route and was summarily shake-n-baked as Rachel dropped into 12th gear. He seems nice. I hate his guts.
One Eye chose a performance skully over the usual headband. I didn’t recognize him. I think it slowed him down, but it’s hard to tell as he’s lapping you for the third time.
Despite being a cyborg with superhuman speed and strength (“Sprength?”), I could actually see Iron Mike in the distance as we finished the closing HT mile. Obviously this means I’m getting super fast and am hearby renaming myself “Rundancer” (one word, damnit).
Snowflake is a great human being, and posting with him always makes me feel better. Grateful to you for coming out, brother.
Announcements
5 Year F3 Party this Saturday at the Fillmore. Check the main site for more information.
Foundations of the Faith ThirdF group – Wednesdays uptown, 1900 Grill. Hit up @Simba_F3 for more info.
Church on the Street this weekend – sign up here
Thank you for making SOFAWIB your choice for hard workouts named after strast people.
SOFAWIB Preblast: Take A Guess
http://f3nation.com/2016/02/22/sofawib-pre-blast-the-modified-kirk-2/
SOFAWIB: The Modified Kirk
Scene: A rainy evening at the House Of Evil fortunes and frogurt emporium. Our protagonist sits before a shopkeeper to learn his fate.
Shopkeeper: You will be the Q for one of the hardest and best workouts in F3.
Sundancer: That’s good.
Shopkeeper: No one will show up except you.
Sundancer: That’s bad.
Shopkeeper: You will run the HT mile by yourself at maximum effort to try to increase your standing on the HT Mile Segment Top 10.
Sundancer: That’s good.
Shopkeeper: You will fall 4 seconds short of your PR time.
Sundancer: That’s bad.
Shopkeeper: You will return to OPE and audible under the awning, modifying pull-ups for hip-slappers.
Sundancer: That’s good.
Shopkeeper: You will get bored after two rounds, start talking to yourself, and decide to get coffee and donuts instead.
Sundancer: ….
Shopkeeper: That’s bad!
Sundancer: [shrugs]
Shopkeeper: Dunkin’ Donuts doesn’t open until 6am.
Sundancer: DAMNIT!
SOFAWIB Pre-Blast: The Modified Kirk
Everyone’s favorite workout named after a site Q. The Kirk always delivers.
Run the mile from Old E to HT and back. Head on over to the Buddy Bench Playground.
– 7 pull-ups
– 14 burpees
– 21 merkins
– 28 squats
– 35 flutters
– Run to the football field, AYG suicides at 50 yd and 100yds.
– Run back to the playground, resume kirking.
That’s one round.
Olde Providence Elementary – we launch at 0530.
SOFAWIB: Cannon Call
9 members of F3 nation gathered for another edition of everyone’s favorite workout that happens on Rea Road on Tuesdays.
The Thang: Cannon Call
Run to Randwick (cannon entrance) and back for time (1.4 mi round trip).
Do 1/2 of a Murph (50 pullups/100 merkins/150 squats)
Run back to the cannon and back for time.
Do 2/2 of a Murph
If finished before the bell rings, start again.
NMM
It was hard. Sucked when Swiper introduced it back in September. Sucks now and I’m feeling it a day later.
Cheese Curd complained more than YHC, which is saying something. Must be his wardaddy status making him ornery. I like your style. Never let the Q feel too confident in their plan. Unfortunately YHC is impervious to the caterwauling of the pax.
Glad to see some new blood around the place with Nuke, Hammer, and Red Rocks. The regulars are starting to get a little complacent, judging by the coffee clutch going down with 3 minutes left in the workout. Hope you all agreed on the proper panther blue nail color for the big game sunday.
Too many long nights and early mornings at the cracker factory for Sundancer. Glad to be back in the warm embrace of the greatest and toughest tuesday workout in the DMZ. And thank you for choosing SOFAWIB.
Announcements
SIGN UP FOR CHURCH ON THE STREET RIGHT NOW!
LINK TO 2016 CHURCH ON THE STREET SIGNUP