4.2 at Ascent/Olympus… What? A must read to the very end!!
9 PAX posted on a foggy Saturday morning to partake in YHC’s Ascent/Olympus VQ. I don’t think anybody expected what was to come. 4.2 miles and some smoked shoulders. With the disclaimer duly given, we were off…
COP (led by Co-Q Jet Fuel)
SSH x 15
Merkins x 20
Low Slow Squats x 15
The Thang:
We started out with some simple suicides in the parking lot using each median as point of return. Then ran over to the rocks at the church across the street.
We did arm exercises using rocks. Jet Fuel led us in cadence. After each exercise we passed the rock to the person to our right. (Sony and Daisy picked some boulders). After a few exercises with rocks we made a loop around the parking lot. We finished off with a few more rock exercises.
Ran down Rea. Made a left on Windyrush. Then a left onto the dead end portion of Foxworth Dr. Jet Fuel led us in some Mary.
Then took off through the trails behind the fields at OP. We stopped to do some leg/arm work on some benches and came out of the trails on the back far end of the football field.
We did four straight up 40 yard wind sprints. Then we did 40 yard wind sprints stopping every 10 yards to do 5 merkins to the endzone and we did jump squats every 10 yards on the way back. We did this twice.
Then to the benches next to the concession stand. We used the benches to a nice dose of Jet Fuel led step ups and exercises.
We ran to the open marked off football field closest to where we parked. We did some Plankers Delight. It was a shame DF was not there to enjoy this with us but we had in our presence who he credits of his knowledge of the Plankers Delight… Thunder Road. Awesome stuff!!
We followed this up with an Indian Run to the corner of Rea and Colony and back.
When we got back we had a few minutes to end with some Jet Fuel led Mary. Time was called.
The official mileage came in at 4.2.
The Moleskin:
All 9 guys brought it today. There was no six. We stuck together and pushed each other all over the AO and some. There was nothing moderate about this morning’s workout. Jet Fuel was like an old pro calling out exercises at each of the stopping points. He is going to be an awesome Q and needs to get on the schedule everywhere. If you don’t know Jet Fuel, you should. Great guy!
Sanoma (Tarheel 93’) and Sony hung tough. Sony had no doubt at any point during the College Football National Championship that his Tigers were going to win.
Thunder Road was Thunder Road… Plankers Delight. Need I say more.
Daisy was consistently out front. Note that Daisy put in 4 miles at the Java Run prior to posting today. He’s becoming a beast.
Goon, Moon River and Castanza put in great effort today. It was nice to put a face to Goon and Moon River. I have posted with Castanza quite a bit before. He’s come a long way since he started coming out. Keep up the good work!
Lastly, and on a completely different subject, rumor has it that there is a new co-site Q on Monday mornings at Basecamp. Simba (who did a great job) decided to step aside and pass on the torch. My understanding is the new co-site Q along with Goonie is a really REALLY good dude. Words like “charming”, “intelligent”, “fun”, “handsome”, “ingenious”, “likable”, “innovative”, and “brilliant” to mention a few have been used to describe him. As if that were not enough, I also here… he’s a Tarheel. Basecamp at South Charlotte Middle is a great place to get your week started off right.
Jet Fuel, thank you again for taking us out. Well done!!
Announcements:
Slim Fast is recruiting hard for BRR. If you are interested, get in touch.
Booyah on Q for Basecamp on Monday morning.
Burp…excuse me…Pee
Great Burpee workout today with a group of highly motivated, hardworking champions!
Warmup
- SSH X 40 IC
- Squats X 30 IC
- SSSquats X 20 IC
- SSJumps X 10 IC
The Thang
- Mosey to “The Valley” for Burpee Runs
- Run The Valley (up and down), do 15 Burpees on the other side, Run Back, do 15 more burpees
- Flapjack X 4 without stopping
- Total of 8000 ft/2,666 yards/1 mile Run and 120 Burpees
- Hold Boat until the six (30 secs on 15 rest; flapjack)
- Mosey to bottom of “The Farm” (lurker) for Partner Carries
- Partner Carries to the top of The Farm – 828 ft/276yards
- Plank it out till six; right/right/left/left/regular
- Mosey back to bottom of the lurker
- All out sprint to “The Clock” – 1231 ft/414 yards
- Mosey to the Flag
Endex
COT
Moleskin – Pax worked hard on a perfect 43 degree winter morning. We had some guest in from Raleigh and other parts. Thanks for working hard Pet Sounds, Tesh, and Cesspool! Come back and join us anytime. Props to Becky for Coming in 3rd on the Burpee run despite being on IR for 4 months. He’s going to be faster than us all in another month (coming off ACL Surgery).
Announcements
GOP off to Peru with some other F3 guys – Prayer for safe and effective mission trip. Also for Crow’s Nest whose mother is nearing end of life.
Inauguration Conflagration
18 today to say “Bon Voyage” to the current Kevlar Site Qs and welcome in some new blood. Actually, I looked up “Bon Voyage” and it means “have a nice trip”, and I’m pretty sure that’s not the proper translation for some of the messages I have been receiving. Close enuf.
Given the importance of today, Bulldog and I started planning our workout several weeks in advance. We did a few dry runs in different atmospheric conditions with some hired stand-ins and ran things through a fairly sophisticated software package developed by Union County sausage purveyor (and goat breeder) Skeebo Whittaker to make sure we had all of our bases covered.
The Thang:
Horsehead Q
- COP
- Partner 1 exercises, Partner 2 sprints across the big grass field. Repeat a bunch.
Bulldog Q
- One guy pushes a tire, other two guys exercise. Repeat a bunch.
- Eternal Flame(out)
- End
Whew, that was a lot to type. I’m not sure if I got all of the details, but you should get the overall gist of the workout. It was fairly elaborate, but I think we pulled it off.
Moleskin:
It’s been a good run, and we’ve made some memories. Sometimes the great workouts we’ve had come to mind, but mostly the more “memorable” ones do. Given my penchant for mockery, this list seems (in)appropriate:
Top Eleven Worst Kevlar Workouts of All Time (because Ten wasn’t enough)
- Deadwood Bear Crawl Weave – beaten to death it was so bad
- Bulldog Shake Weight 1, 2, and 3 (1 was the worst, not sure why we kept this up)
- Radar Zumba – entire workout of of running in place
- Hairball Bear Squats – 45 mins of guys trying not to accidentally mount one another
- Splinter and the girl – that time a woman worked out with us for 15 mins and we chose never to talk about it again
- Busch Sprint Series – nearly 3 years later and some have still not recovered. This was so terrible, he apparently brought it out at Joust today
- Bananas Monkeys in the Shadows – nearly banned from campus and forced to take private communion after this debacle
- Horsehead Friday the 13th Graveyard Thriller – because just weird
- Bulldog chiropractor special – threw the back out on SSH#3 and kept rolling with it, somehow. Somehow, nobody took the wheel while he weaved his way home on this one.
- Alf Neverending Tire Flipping – at some point, you would think that the complaining would take effect
- Orange Whip’s Firewood – a Sanford and Son truck full of termite infested logs, what a great idea for a workout
Honorable Mentions:
Radar Hairburners with 50 of your closest friends, Hoff allegedly taking deuce while Qing a workout (possibly an urban legend), BD and Header preKB listening to Barry White, BD soccer workout, Strikeout ending at 6:05 with nothing in the tank,
Anyway, this one today almost ended up with a high spot on the list as I got a small case of the Horseheads during the 3rd round of tireburners and had to sit out a spell until my triple vision turned back into double vision. Good thing I had that pack of freeze dried Trump steak jerky in the truck to revive with. I think that I missed a calling as an official Garbage Pail Kid.
Thanks to Bulldog for his tireless administration of the site, spending countless hours setting up the schedule and all of the other behind the scenes things to keep this machine running. He’s a prepared little monkey, you know. I think he wears a Leatherman to church.
As for myself, I’ll be taking some time off to do some soul searching. I’m considering a stint at Gong Farming and collecting Burnt Sienna Crayons.
I’m sure that the new guys, Orange Whip and Fault Line, will do what they can to improve conditions. In return, be sure to love them and pet them and call them George.
– Horsehead
F3 Centurion Serve (2/19) – Ronald McDonald House
Men-
The PAX of Centurion will be preparing and serving food for 40 at the Ronald McDonald House on 2/19/17 (which is a Sunday). The commitment is from 4:00-8:00 and the serving of dinner is 5:30-7:30. We can not have more than 10 serve for this event. Children 12 and over can serve but they count towards our 10 person max.
There are 2 options:
1. Bring ingredients and cook the meal on site in a commercial kitchen. We can not prepare at home.
2. Purchase the food and serve.
Click below to sign up
Link to Signup Genius
Info about the event
RMH Meal Guidelines
More info about the Ronald McDonald House:
The Ronald McDonald House of Charlotte
Location: 1613 E. Morehead Street, Charlotte, NC 28207
Mountain Goats are Waterproof!
…. or at least water “resistant”!! 10 Goats proved that this morning! As we arrived, the rain looked like it would win. There was definitely mumblechatter about getting back in the cars… going back to the fartsack… all crazy-talk! With a quick break in the “heavy stuff”… we headed to the track. After 1 lap, it was clear that Strawberry Ln would be the better surface as the SCMS track doubles as a swimming pool after mere drizzle!
Once on Strawberry Ln, we did the following:
- Warm-up followed by our standard dynamic stretching
- At I-Pace and using the road humps as distance guides, we did 200-400-600-800-600-400-200 intervals with 200 Recovery after the 200’s, and 400 Recovery after each of the other intervals.
- I wasn’t over-prescriptive about the configuration of the intervals… everyone was on their own… Frasier, as example… very creative!
- Everyone was finished or close to finished, so we regrouped and ran a final 200, then cool-down recovery back to the parking lot.
DONE! 6-6.5 miles covered! Excellent morning!
Moleskine:
It looked for about 5 minutes that it was really going to suck out there this morning! Nomad joined YHC for the warm-up jog, and it definitely started out dicey! However, after we showed the rain who IS boss… it decided to hold off, and it actually evolved into a great morning for running!
Nice to have Frasier join us… and of course, he was well ahead of the PAX. But always the first to rejoin the 6!
Icicle and Early Bird were also pressing the front wave! Nice job, boys!
The Mouth, Nomad, Tutti, Insomniac, Tweetsie and Lois… you boys were pushing it hard for this start to 2017! Always giving 100% effort!
Announcements:
- The Mouth is doing a Polar Plunge this weekend to raise money for Special Olympics… one of my FAVORITE organizations! I hope it is COOOOOOOOOLD!!!! Here is a link to the site if you want to give! https://www.youcaring.com/lakenormanspecialolympics-736396#.WHwuPolP3tE.email
2. Time to start training for Blue Ridge Relay! If you are interested in running, talk to Slim Fast.
Old School Gassers
Great rainy wet morning for a first Q in the last 6 months, appreciate the grace for my forgetting that we were done at 6:15 and thinking we were done at 6:30. You all got a little more than your monies worth this morning.
The Thang:
Mosey to field for 20 SSH, 10 IW, 20 Merkins
Get in groups of 3, speed does matter.
One lap around track and straight to Gassers.
Stop at wall for decline merkins with called up/downs
First two 100 yard Gassers at 70% for warm up.
100 yard Gasser, 20 lunges X 2
100 yard Gasser, 20 jump squat X 2
100 yard Gasser, 20 dry docks X 2
Head to Grandma Mountain and sprint up, bear crawl down in unison with 5 merkins every 10 steps
100 yard Gasser, 20 diamonds X 2
100 yard Gasser, 20 merkins X 2
Core work, 50 half situps, 20 supermans
100 yard Gasser, 20 merkins X 10
Mosey to playground for 3s
Group of 3, one does diamonds, one does lunges/squats, one does 10 pull ups and pull ups are the timer to switch, exercise is over after each person does 50 pull ups.
Mosey back to the parking lot, one gasser for a bit past 6:15
Thanks Yeti for letting me lead, love the guys that come out every Friday!
Where’s Waldo? (or in this case Clubber)
Interesting morning at Devil’s Turn this week. We had a nice sized crew for January run…18 strong. Starting to see some newer folks come out and be regulars which is nice. The Bee and I love having the new guys out there and we have some strong runners in this new group.
The Thang
Today we went old school on Piper Glen hills. A great course that is always tough. Seems like the crew is getting stronger as we used to just get through the 6 mile loop in time and now folks are running for extra credit before the bell rings. The hills in the Glen just keep on coming and by the end of the run they are quite brutal. We had a few new folks to the run so some suggested I chalk the route…HoneyBee lent me some chalk but I thought, “we don’t need this…no one will get lost”. Hmmm…..
Moleskin
The backblasts can sometimes be hard to write for Devils Turn. Mainly because we just run and the PAX breaks up into pace groups. We have the speedsters out front like HB, Brat, Haggis…no one but them knows what goes on up in the front. A few of us try to keep up behind them but are too tired to talk, and then you have some folks cruising further back probably talking about taxes or how bad Cam Newton played this year…but no one really knows.
Today’s run was no exception…same dudes out front killing it. Haggis ran an extra hill lap I believe and he flew past me so fast I barely heard him grunting and snortling. The rest of the crew was running strong and nothing happened until the end.
YHC had dutifully chalked out the directions throughout the run as the morning went along….I even added an arrow with “back to Rea” written on the pavement just in case someone missed the turn back onto Old Course. Well even with all the chalk and directions, we lost someone. First time that has happened to YHC. Poor Clubber didn’t make it back…
His buddy Drago was quite concerned that he had not returned by 0620. We all know how dangerous a place Piper Glen is….but when you are Clubber Lang nothing should scare you…I mean…come on…Clubber used to be the heavyweight champ of the world:
By the way…if he joins Slack that image has to be his avatar.
A few of us sprang into action. Haggis and I jumped in the Stone Mobile to go look for him…well I said let’s go run and find him and Haggis said I was crazy and that he’d drive…he turned out to be very correct with that decision. HoneyBee, Brat, and Wild Turkey all took off looking for him as well. Haggis and I thought we had found him at one time…but it turned out be a 70 year old guy out for a walk giving us the stare down as we slowly crept through the neighborhood. Haggis and I did a little real estate shopping and looking for houses for him since we couldn’t find Clubber anywhere. Eventually he was found…huddling, scared, shivering, and barely alive…Bratwurst and his soothing and calm demeanor brought him back to life…and back to the parking lot.
All in all a good day….but next time I’ll make the arrows even bigger.
Warrior Nutrition Challenge – Pre-Blast
I first want to preface that I am no way taking credit for coming up with this myself. All the credit goes to Pebbles for putting this together couple years ago. With all my travels at the end of last year and with my final destination in New Orleans… let’s just say I needed to get back on the wagon. I’m sure some of you can relate!
F3 WARRIOR NUTRITION CHALLENGE
Start Date: February 6, 2017 (The day after Superbowl)
The following program is adapted from the F3 Detox Challenge completed a couple years ago. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. The program is broken up into 3 parts; The Base Program: This is the bare minimum (minimal effort) to participate. The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results. You may select none, all, or any number. The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX. Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering.
Base Program:
- No ALCOHOL
- No Fried Foods
- No Fast Food (inc. Pizza)
- No Bread
- No Pasta
- No Starchy Vegetables (potatoes)
- No Artificial Fats
- No High Fat Meat (Bacon, Steak (Ribeye, Strip, Chuck, Hamburger ect), Ribs, Dark Chicken, Chicken Wings ect.)
- No Potato Chips, Snack Foods, Etc.
- No Desserts (cookies, chips, ice cream)
- No Sodas, Sweet Tea, (artificially sweetened (diet) beverage in moderation – 1 per day)
- CONSUME 0.5 TO 1.0 OZ OF WATER PER POUND OF BODYWEIGHT PER DAY
You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation – Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6). Don’t sabotage yourself.
Accelerator Options:
This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number.
- Consume 3 to 5 servings of vegetables per day
- Consume 1.0 to 2.0 grams of HIGH QUALITY protein per day per pound of LEAN body weight (you will likely need to supplement to hit these numbers; remember, no artificial sweeteners or sugar. Be leery of flavored whey protein powders)
- No High Fat Dairy (Cheese, Heavy Cream, Sour Cream) ect.
- No eating 2 hours before bedtime
- Eat a BALANCED breakfast EVERYDAY
- Consume only High Quality Grains (Quinoa, Buckwheat, Barley ect. No white rice)
- No packaged/processed food– (Think farm (or butcher) to plate)
- Consume between 100 to 150 grams of Complex Carbohydrates per day (If you feeling very low energy, increase to 150g to 200g)
Weekly Challenges:
These will be thrown in as we move through the program. WEEK ONE – Take this first week to begin The Challenge. WEEK TWO to SIX – To be announce by myself (Bounty Hunter) through Slack and Twitter.
Here are some meal ideas along with some recipes courtesy of Gump.
- Meal Ideas
- Recipe ideas
- If you’re taking the challenge, please take 3 minutes and answer 6 questions.
1/20 Mountain Goat Pre-Blast
Join us Friday morning for F3 Mountain Goat at South Charlotte Middle School (Rain or Shine!!) We will do a pre-warm-up at 0500, and main event starts at 0515. ALL RUNNING LEVELS ARE WELCOME!
Tomorrow 1/20 we will do the following:
- Warm-up/Stretching
- At I-Pace: 200-400-600-800-600-400-200 (200 Recovery for the 200’s, and 400 Recovery for all other intervals)
- Cool-Down
See you in the morning! SF
The Burning Ring of Fire
10 of Indian Lands toughest, escaped the fartsack to answer the call (tweet) to find out what they were made of. Here’s what we did:
The Thang:
Launch and head down the hill to the practice football field. Line up for a modified COP (LOP – Line of Pain). Do the called exercise and sprint 100 yards across the field. SSH, IW, Mountain Climbers, Merkins, Lunge Walks, CDD, Diamond Merkins.
Mosey over to the bottom of the steep hill. Backwards bear crawl half way up the hill, 5 CDD and frontwards bear crawl down the hill, rinse and repeat.
Mosey over to the playground. Perform 8-16 pull ups, do a lap around the yard, 10 burpees and merkins to wait for the 6, rinse and repeat.
Mosey around the school to the front wall. Line up, jump the wall, run 15 yards, jump the wall on the way back, recover.
The Main Event: Partner up, Partner 1 hairburner as far as you can, partner 2 takes over when partner 1 is done. Do the full big drop off loop around the front of the school (almost ¼ of a mile?).
6MOM
COT
Moleskin:
The workout was a variety of sprints, shoulder work, pull-ups burpees, wall climbs and Hairburners (everyone’s favorite). The mumble chatter was loud, Fire Hazards was complaining, and the workout was tough. All and all, it was just a typical morning workout in Indian Land.
The hair burners hurt. I swear Curbie wanted to hit me. Pushing that weigh plate around that loop hurt so bad. All I could think about is how that big loop we did felt like a Burning ring of Fire. Then the Johnny Cash song was stuck in my head as I pushed the plate to near Merlot spillage.
As always, it was an honor leading the men in The Gloom.
Announcements:
Be on the lookout for the food challenge
Contact paper jam if you’re interested in leading a new 3rd F on Wednesday or Thursday mornings.
SOB SAR – Be on the lookout for PAX going through tough times. If you need something to talk to connect with Paper Jam via Slack or twitter.