Time to run fast and do lots of exercises.
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.
0530 tomorrow. Olde Providence Elementary. SOFAWIB.
7 men gave the finger to that frosty b!tch, mother nature, and got straster today at SOFAWIB.
What happens when you mix a fast opening mile run, kettlebells, and suicide sprints? In the case of YHC, an average heart rate reading of 91% of my max. That’s robust.
Ickey, Voodoo, and (new father) Daisy were tossing the heavy sinker. Talkbox was breaking down kettlebell 101 for Bel Aire aka Will Smith. And I was muttering obscenities at Kirk.
We did a plethora of assorted kettlebell exercises between the 50/100 yard sprints. The types of exercises didn’t matter so long as we kept continuously working. And I was happier when I was sprinting, and I’m sore in weird places, so I think it worked.
Usually I control my workouts with an iron fist, but today I loosened the reigns a bit, and allowed the pax to choose whether to run the final mile. Bel Aire aka Bro Zaire, took me up on the offer and apparently was being chased by something the entire time because 7:16 is a hell of closing lap.
Brushback continues to hold the HT Mile segment lead with a time of 6:19 …. for now.
Voodoo thinks we should be doing something KB-related once a month, and I’m all for it. He also thinks you aren’t swinging enough weight. So look out for him Q’ing next month and prepare to be shamed.Yes, you, get prepared.
Charlotte Running Company is having a trail race at the USNWC on 1/16, with 13/9/4 mile options. Talkbox thinks you aren’t running enough trails, so you should sign up for the 9 mile option. Again yes, you.
Joe Davis Run this weekend. Still time to sign up, but don’t expect a shirt. It’s for a great cause, so you should sign up. YES, YOU! SIGN UP!
We encourage any and all to sign up to lead the easiest workout to Q in Area 51. Hit up Kirk or YHC to get on the schedule. Otherwise I will volunteer you.
And finally, congrats to Daisy on the arrival of his baby girl on 12/26. T-claps, brother.
Thanks to the pax for letting me indulge in a little (a lot) of fat burning. Thank you for choosing SOFAWIB, which continues to be the hardest and best choice for preblasted non-running workouts on Tuesday in south Charlotte.
Hey, how’s it going? Good, good. Family good? Holidays fun? Awesome.
Hey, not for nothing, but you look like you’ve put on a few. Whoa, hey, I’m not trying to body shame you or anything. I know, I know, the holidays and the food and booze and travel. I get it. And I wouldn’t say anything if I didn’t want to help. So here’s the thing –
SOFABULLHIIT
Some “professional” exercise trainers will tell you not to mix cardio and tabata-esque workouts in one. But they’re not the boss of us, with their “science” and “proven results” and whatnot. So let’s all bring a bunch of kettlebells, partner up, run a mile, have a partner do a bunch of called KB exercises while the other runs suicide sprints on the football field. Sound good? Terrific. Oh yeah, by the way, we’ll run another mile to close out the workout.
Why choose between getting swoll and getting faster when you can do both? Commit to SOFAWIB. We catapult ourselves into the gloom at 0530 at Olde Providence Elementary.
The following was sent to me from Iron Mike, who enjoys operating through ghost writers.
The Thing: Iron Mike’s Punch Out
Running to Harris Teeter and back is straight, flat, and boring.*
Let’s run all the way around the school – right on Rea, right on Summerlin, right on Abbotswood, right on Windyrush, right on, right on.
Partner accountability means you’re not trying hard enough.*
At corner of school do 10 burpees.
Run to next corner, 20 merkins.
Run to the next corner, 30 Squats.
Run to the last corner, 40 Freddie Mercury’s.
Rinse repeat for 12 rounds or 6:06.
Run the “Right On, Right On” loop again.
bell rung
*He may not have actually said this.
If you’re man enough to tussle with a Q who is possibly 78% dense, exotic matter, come to SOFAWIB tomorrow at Olde Providence Elementary. Rally at 0520, get to running at 0530.
The Foxworth Forty
Partner up and run to Foxworth (down the Summerlin hill, right on Abbotswood (the darkest street in CLT), right on Windyrush, stop at Foxworth)
Partner 1 runs to top of hill for burpees, starting at four and increment +1 per trip up.
Partner B performs 40 reps of either merkins/squats/flutters, one exercise per trip.
Run back to SWIBHQ when the bell rings at 0606.
Partners were: Daisy/YHC, IronMike/Swiper, Kirk/OneEye, TalkBox/BelAire
11 rounds get you
– 99 burpees
– Around 140 merkins, 140 squats, 140 flutters
– approximately 3 miles of running
Tclaps to the rest of the crew who snuck in one last round of burpees #masochists
Those are fun numbers. I increased the number of initial burpees up from 1 to 4, and that yielded some great results. Now next time we can also incrementally increase the number of merk-squa-fluts so people will have less time to stand around and accuse others of looking like Fred Durst.
I’m not going to get into the particulars of the usual nonsense that went down. SOFAWIB is a trust tree where people can make ridiculous fashion choices and jokes about meth cooking and trafficking illegals without fear of being judged harshly. But remember, drink more than three beers the night before posting, and you’re going to have a bad time.
Kirk still posted despite a horrendous case of cholera, and then lapped 60% of the pax. #oregontrailstrong
The workout QIC sets that bar high for everyone every week. We can all only hope to keep reaching.
Except OneEye, who does everything amazingly, and will be partnered with IronMike at the next workout (working title is “30 Minutes of Dumbocrats”). #gravityweapon
Daisy has acquired “SOFAWIB Regular” status and should be continuously insulted accordingly.
Also, because I know he’s reading this, you can’t favorite a preblast tweet and then not show up to the workout, Voodoo. #tease
I love this workout and I love this crew. And thank you for making SOFAWIB your choice for your Tuesday ass-whoopin.
Announcements
– Sign up for Church On The Street (Kirk and Sundancer are HC for 12/6) http://www.signupgenius.com/go/9040b44a5ab23a57-church1
– Joe Davis Run 1/9 in Fort Mill. Sign up now and help support Rock Thrill, his family, and Keystone Substance Abuse Services.
– Metro holiday party 12/5 over near Angry Ale’s. Area51 holiday party on 12/12 at Sardis Swim and Racquet Club.
– Metro Thanksgiving convergence at AG at 0700. Sweet Six is still on at the usual time.
Bring your layers 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)
Partner 1 runs the Foxworth Hill (up to Bedfordshire) and does burpees. Start with four and then add an additional one each trip up the hill.
While Partner 1 runs, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), flutters (next), then repeat.
At 6:07, stop and run the mile back the way you came (Nascar style, all lefts).
We rally at Olde Providence Elementary at 0520. We launch at 0530.
8 2nd F’ers exploded out of the fartsack to improve themselves and their buddies. This is what they did –
My Buddy and Me http://youtu.be/OdximU6Ao00
Partner up. Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP).
With your partner (never leave him behind/ahead/too far to the side) –
– Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench
– Run to Concession Stand and do 20 squats and 20 incline diamond merkin
– Run to the Field and do 30 Russian Twists and 10 dumbocrats (the pax discovers that the field is quite sodden)
– Run through the woods and to the top of Foxworth hill and do 10 partner derkins and 30 Flutters (numerous pax complain of flooding and looming threat of injury)
Run back to field, concession stand, and playground and do exercises. AUDIBLE REQUESTED, APPROVED – run back up Windyrush to buddy bench playground. Field and Foxworth replaced with front ends of school. That is 1 round.
Complete as many rounds as possible until 6:05. Run the mile to HT and back.
NMM
This one went sideways pretty quickly. Being the professionalish, non-certified workout leader that I am, and with the help of such experienced, talented, vocal participants, we managed to negotiate a settlement that kept everyone “happy” while still adhering to the high standards for which SOFAWIB is so well known.
All four groups got three-ish rounds in. Call it 3.85 rounds to match the 3.85 miles of mileage on my power ranger watch. 30 pull-ups, 90 dips, 60 squats, 60 incline merkins, 30 dumbocrats, 90 twists.
Fun fact, the kid in the commercial referenced above is actually Daisy*
Statistics of Note
Did Sundancer Spill Merlot? Nope. Ickey Shuffle does a great impression though.
Was Kirk Injured? Not that I could tell. Then again, I barely saw him. #fleshanchor
Did Iron Mike have a shirt on? Yes, unfortunately.
Is One Eye still strong/fast (“stroast”)? Heavens yes. Infuriatingly so.
Did Swiper perform some kind of Q-jack maneuver? Yes. YHC is nothing if not an effective time manager. Do not try to out-alpha the sofa-ther, birthday boy. And no, we are not renaming this workout.
Announcements
Veterans’s Day convergence tomorrow at Calvary 0530.
1stF: Good luck to all pax running the Thunder Road marathon, and to Ickey Shuffle running the Spartan Beast this weekend.
2ndF: Go use the F3 LinkedIn group to establish or strengthen your professional network. Also, keep an eye out for #F3Whetstone for Mentor/Mentee opportunities.
Also, keep an eye out for pax collecting frozen turkeys for #MIP. Goal is 100 turkeys by Saturday.
3rdF: Rally Point every Monday at Rea Road Dunkin’ Donuts. And reach out to Simba (@Simba_F3) to learn more about his “Christianity Explored” group.
Thanks to Evan Taylor for the takeout and pointing us in the right direction for the day. Welcome to hate, and thank you for being the loudest voice both for and during SOFAWIB.
And thanks to all of you for electing to make SOFAWIB your workout of choice every Tuesday.
*Might not be true. May actually be Bushwood.
Let’s be buddies.
Partner up. Yes, speed matters.
Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP)
With your partner (never leave him behind/ahead/too far to the side)
–Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench (Buddy Bench is required)
–Run to Concession Stand and do 20 squats and 20 incline diamond merkin
–Run to the Field and do 30 Russian Twists and 10 dumbocrats (partner 1 planks and does power merkins while partner 2 does derkins, flapjack)
–Run through the woods and to the top of Foxworth hill (at stop sign) and do 10 partner derkins and 30 Flutters (single count)
Run back to field, concession stand, and playground and do exercises. That is 1 round.
Complete as many rounds as possible until 6:05.
Run the mile to HT and back.
Olde Providence Elementary. Rally at 0520, we catapult into the gloom at 0530 sharp.
Let’s go.
Strange to think it’s been three months since we did this last.
Time to break out the measuring stick again and see if we’ve grown.
If you can finish* this workout – you name it.
Partner up. Everything matters.
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.
*All exercises completed and back at OP parking lot in the 45 minutes time allotment.
If you’ve got the chutzpah to name the unnameable, join us tomorrow for another edition of the only F3 blog with its own workout, SOFAWIB. Olde Providence Elementary – rally at 0520, launch at 0530.
6 strong braved this run-off election day, daring to keep mileage low and ire up.
The Thang:
Partner up – size, speed, myers-briggs rating … all vital to success.
Kirk/Early Bird, Iron Mike/Bel Aire, Talkbox/Sundancer
Run the Brushback Trail* (left on Rea, left on Windyrush, down to Foxworth, left to the spooky trail to O.P.E., run to the Buddy Bench Playground)
*disclaimer
Partner A runs to the Buddy Bench Speedway.
Sprint the straight-aways, burpee-broadjump the corners.
Complete one lap and then relieve your buddy. Hurry up.
Partner 1 runs to the Buddy Bench Playground.
5 burpee-pullups. 15 squats. 30 flutters. Repeat until Partner A shows up. 10 dumbocrats each
Partner 1 runs to the speedway, Partner A stays at the playground.
Continue until 6:06, and then run like idiots on the Brushback Trail.
NMM
A “Blue Falcon” is a military term for a “buddy f%^ker.” So if your partner was taking their sweet time sucking wind around the speedway, you’re stuck doing more burpees. Accountability is one of those things you notice most when its not there. Don’t be a Blue Falcon.
2.3 miles per my power ranger watch. The Brushback mile comes in at 0.8 miles either way you run it, weird. I could tell some folks felt cheated out of their mileage.
And here’s the thing, burpees are broccoli so shut up and eat. You can spend 45 minutes chasing people around parking decks backwards, wave your arms around a few times, and call it a varsity workout, or you can choose to get stronger.
Burpee-broadjumps are terrible and I’m glad we did it.
Burpee-pullups suck and I can’t wait to do them again.
Dumbrcrats are just the worst and thanks to IronMike’s sea-level center of gravity, Bel Aire’s kidney’s can now deflect bullets.
Thank you to Talkbox who still partnered with me even after sending a profanity-laden IM to me after reading the preblast.
And a special welcome to Early Bird, who was volunteered to partner with Kirk and executed the workout flawlessly. Strong work, brother.
Announcements
– Our brothers are struggling mightily in Cola. Here is a link to the GoFundMe site set up by SC Na’antan, Sway https://www.gofundme.com/9x5mxfv8
– EOthirst is this Saturday at the Whitewater Center.
– Dirty Dozen trail race is also Saturday at USNWC.
Thanks for the opportunity to lead. And thank you for making SOFAWIB your choice for all burpees, all the time.
xoxoxo,
Sundancer