Tuesday’s plan for the weekly Running (Speed) Workout known as #F3Swift is to again bypass the Hills. You’ll have your chance on Wednesday (SummersEve) or Thursday (DevilsTurn) to get your hills in. This week at Swift we’ll focus on the Threshold Pace from the upcoming 13.1/26.2 training that starts hot & heavy in several weeks. Threshold Pace – a.k.a. Lactate Threshold or Tempo pace or “Comfortably Hard” or 82-88% of Max Heart rate or T-pace. See below for more info #sciencystuff.
The THANG:
To find your Threshold Pace – http://runsmartproject.com/calculator
If you need help with the Calculator – http://runsmartproject.com/calculator/instructions/
YHC got a call from NASA.
Apparently the candles in my birthday cake set off an alarm on their telescope….
Meanwhile, in other news, 14 Pax showed up at DMZ to kick their week off right.
May or may not have been what they got –
The Thang
With no FNGs in the mix, we dispensed with the usual disclaimer and got right to it.
Mosey towards school, with an 11 Burpee stop at the first speed bump. As most Pax paused ready for the other shoe to drop at 2nd speed bump, instead, we carried on to the front lot at CMS for the next 11 Burpees.
Mosey around to back of school for an unholy marriage of Balls to The Wall, and Plank Jack. No need to name the offspring, it was unsavory and will not be revisited soon.
Off to the track, but first another round of 11 Burpees. Keeping track?
Hot lap, Squats x 10 IC.
Hot lap, Merkins x 10 IC.
Hot lap, Squats x 10 IC.
Hot lap, Burpees x 11.
Partner up, onto the sideline (Soccer side, since you asked, Agony).
Partner Carry across, Flapjack back.
Pusharama – Hold Plank position for called exercises in Civilian Count.
Merkins x 11
Diamonds x 11
Stagger Left x 11
Stagger Right x 11
Wide Arm x 11
Mosey to far side of field (stall tactic) Lunge Walk back to start.
Head back out to school, for a brief People’s Chair.
Run back to Church at Charlotte. Pax happy to skip speed bumps.
Find partner again in the breezeway.
Partner 1 runs loop, while 2 does LBCs. Flapjack.
Round 2 with Bicycle, Flapjack.
Run back to cars with just enough time for Burpees x 11.
Moleskin
For those of you keeping track at home, we finished with 55 Burpees. Pusharama was 55 reps, to match YHCs trips around the sun.
Good work out there, with plenty of Larry Birds outpacing the Q.
Kotters to Rock- also good to see Love Bug, who LIFOed and will be fined 11 Burpees.
It’s been more than 4 years in the Gloom for YHC, and I am grateful for all the Fellowship you smelly lot have shared.
On to the next 4 years- Aye!
Ron Burgundy: [shocked] What the hell?
Jack Lime: Well, hello, Ron. You out for a jog?
Ron Burgundy: Jack Lime!
Ron Burgundy: Where’s everyone going? Please, I don’t have time to talk, okay? I have to [run The Wiggler].
Run The Wiggler! Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Jogging pace…
**Anchorman 2: The Legend Continues
13 dudes didn’t make it to the Capt Jack statue this morning and headed for the sinister Sardis Forest hills. Twas a cooler morning, but that didn’t keep the shirts on – >50% went skins before leaving the gravel lot.
Here’s what you missed:
Launch from gravel lot. Left on Blue Ridge. Right on Mountainview around the dark loop, bear Right back onto Old Bell up to the Yucca plant. At the yucca we regrouped for instructions. Out: Head back down OB, Right on Wilby all the way past Chester’s crib, to Sardis. Back: Turn around at Sardis, back up Wilby to the Yucca. That’s one lap. AMRAP before 6:08. We met at the flagpole for the 2nd most patriotic Monday morning symbolism in Charlotte and cited the Pledge of Allegiance around the neon green flagpole. Jailbreak back to the parking lot.
Humble Observations:
H/T to the Muthaship for it’s farewell voyage. Can rest easy knowing that spiral will always hold a little sweat/gas/emesis from a lot of us. As the saying goes: often imitated, never duplicated. RIP Mutha.
If your monday 0515 agenda now has a hole, Horsey McHorse is accepting new members. Half-off initiation fee through July 31st. See Tiger Rag for details.
HB out.
9 men dragged their weary frames out of the weekend hay to swing some schwetty bells. When YHC arrived at 5:20, expecting to see an empty lot (due to strong Muthaship marketing), there were already a half-dozen PAX astir in the lot. These dudes were ready to rock. After a brief obligatory disclaimer we were off.
30-15 Timed HITT
Semi-circle up around the whiteboard and music box. YHC queued the wordless EDM music and the tabata style (x seconds work, x/2 seconds rest) timer, then perform the segment exercise together at high intensity and speed for 30 seconds, followed by 15 seconds of recovery and prep for next station. Segments were as follows:
NOTE: each segment performed at greatest possible speed while maintaining form, to EARN to 15 seconds rest.
Lots of dripping sweat now. After the last cycle, change the segments to the following for 1 more time through, same 30 seconds on 15 off:
– LCB
– Parker Peters
– Flutter (with KB press)
– Parker Peters
– Jump-Ups
– LCB with KB
– Run the lap.
Good numbers today despite the handful of regular Foxholers that took the morning to honor the Muthaship’s final voyage. Not a ton of chatter out there today, especially during the main event. There were no formal complaints about the music (YHC has had at least 3 musical Q fails in recent history). There was just one informal mumble by Frehley, who “bowowowowowow”ed like an electronic dog in imitation of one of the riffs. In all deference and respect to the ‘respect’ crowd, hair metal is great for lifting weights slowly and/or drinking beer, just not an ideal motivator for keeping the pace up in high intensity intervals… need ‘dem beats. Everyone did a solid job keeping the pace up during the intervals. Frehley’s, Uncle Phil, Band-aid, Gomer Pyle and Nard Dog did a solid job holding down the left side of the semi-circle, looked like it was raining over there halfway through with all the sweat. The rest of the crew held down the right side, and particularly crushed the plyo work. Good to see some new faces at Foxhole like NutterButter, who is clearly an experienced F3er, YHC hasn’t seen him at Foxhole before. Speaking of newish faces, it was remarked that NardDog may now have the record on smallest number of days between first post and first donning of an F3 shirt, at 5 days. If no one claims a better time in the comments in the next 5 days, the record is his. Thanks for the opportunity to lead gents. It was a pleasure.
Sorry for the lame title; Frehley’s scratchy, drink-needing throat still managed a perfect impression of that riff, and now it is etched in RAM for the rest of the day
Argonaut Out.
Summary:
12 strong candidates for ‘Dad-of-the-Year’ hauled 23 rascally rugrats over to the Bull Ring Park in front of Ballantyne Corporate Park, for just under an hour of horse-play , silliness, and shenanigans, for easily the most-rewarding workout in all of F3 Nation…. F3 DADS!
What is F3 Dads?:
F3 Dads is an opportunity for all dads (affiliated and unaffiliated with F3 Nation) to bring their kids for a FREE 45 minute workout from 9:00am – 9:45am on select Saturdays in the Summer. So far, we’ve had wildly successful turnouts the past few weeks (30+ each week), as dads and their kids (2.0s) have bonded playing freeze-tag, obstacle courses, dodge ball, potato sack races, relay races and more! Dads from F3 Nation have the opportunity to meet the kids of other PAX outside of a normal pitch black workout at 5am, and dads unaffiliated with F3 Nation get a chance to meet the men that believe in Fitness, Fellowship, and Faith, and strive to be better fathers, husbands, and leaders in the community… regular dudes, who like to hang out, while getting in shape at early hours of the morning! This week, I was truly honored to be given the opportunity to lead F3 Dads by Honey Bee and Mr. Brady, and cooked up an agenda of cargo net races! baton races! tug-of-war! bubble-machine mania! and water-balloon launching! Of all the workouts I have ever led, this one will aways be my favorite! Read on so you can see what we did, and stay tuned for future F3 Dads workouts, we’d love to have you and your kids be a part of it!
The Thang & Moleskin:
YHC arrived at the Bull Ring Recreational Area with less than 5 minutes to showtime… a quick setup of gear was done thanks to my F3 Brothers who emptied out the truck faster than a Chinese Firedrill. It’s 9:00am, a quick safety disclaimer was given (I think), turn up the Bose Boom Box for some tunes, and F3 Dads is LIVE!!!
2) Relay Races: several cones were set ~50 yards apart, and each Dad and their children were paired with another dad and their children for the relay race. One dad/kid combo would be at one end of the cones and the other dad/kid combo would be at the other end of the cones. There were 6 teams of 2 dads+kids for the day. Each of the 6 teams had a baton to pass off to the other dad on the team.
3) Cargo Net Individual Crawl Challenge: a very large cargo net was brought that dads/kids needed to run to, crawl under, and resume running to the end of the cones on the other side, turn around, and reverse course coming back to the starting point. First one across the finish line wins!
4) Tug-of-war: a long crossfit battle rope with a ribbon in the middle was laid out for teams of 2 dad/kid combos to challenge another dad/kid combo at a game of tug-of-war. Once the ribbon was pulled past the designated cone, that team wins! It was an epic Clash of (Family) Clans…. see what I did there?
5) Water Balloon Target Practice – Kids toss water balloon at their dads from range. If they miss hitting their dads, they were required to do a three burpee penalty. There were a lot of burpees done by the kids… but with waaaaay better burpee form than the dads.
6) Bubble Busting on Dads – the original idea was to have kids pop bubbles coming from a commercial bubble machine on their dads for points, but there was no breeze, not to mention the kids wouldn’t stop blocking the bubbles from coming out of the machine anyway by standing right in front. So we moved on to the next game, and let the little kids hang out with the bubbles.
7) Water balloon Launcher – YHC brought a water ballon slingshot to hoist water balloons in the air 50-75 yards away. Fire Hazard and JRR Tolkien held the ends of the slingshot for support, while Bratwurst helped the kids load water balloons in the slingshot to be fired down range. There were no injures to report (whew!). Kids and dads took turns launching the balloons, and try and catch/get smashed by the balloons being launched across the field. A scavenger hunt by all to pick up all the balloon pieces followed.
A Few Observations:
8) That’s a wrap! Everyone sang Happy birthday to Wild Turkey’s 2.0s Cannon (Boomer) and Cleo (Ana) and whoever else had an upcoming birthday. Then name-o-rama and COT and YHC with the take-out. Welcome new FNG SUE-JOB and his 2.0s Mimi/Growler and Mute (hey, she didn’t say anything!)
Final Comments:
Thank you all for showing up to F3 Dads, I think the kids really enjoyed it and it means a lot to them to spend quality time with their dads and develop that bond. F3 Nation is all about building better fathers, husbands, leaders, and men encouraging other men while getting in some crazy workouts! I highly encourage you all to show up to a F3 Dads or F3 workout, and see what we’re all about…. just try it once, I think you will find it very rewarding. Send me a message if you would like to know more. And stay tuned for the next F3 Dads date, which likely will be the week AFTER next (off next week since it is 4th of July weekend).
SYITG, J.R.R Tolkien
Awesome first Q for Funny especially with fighting a shoulder injury the last few months #persistence.
The THANG:
50 x SSH
30 x imperial walkers
30 x windmills
10 minute abs (1 minute pulse crunches, 1 min bicycle, 1 mountain top, 1 min top taps, 1 min alternating jackknives, 1 min reverse crunches, 1 min oblique crunches left, 1 min oblique crunches right, 1 min reclined punches, 1 min toe crunch.
Run to Forest hill church 1/2 mile
People’s chair x 30 count 4 times
light post run and squat 10 squats at each post suicide style
Indian run to 1/2 mile to COT
The MOLESKIN: It’s about time we posted a backblast, seems to be the hardest part of the workout for us #accountability. Thankful to have Snowbird in the mix before he moves to Greenville to link up with the Nation down there. Grateful to be able to explain and share the shovel flag with this brother and others. Peace on your week.
This week Meru takes his first Q!
GOP
14 pax arrived to Ascent Olympus for a Big League Chew(BLC) and YHC combined beatdown. BLC took the reins for the 1st half. Pax were disclaimed no FNG’s today and off we went.
Mosey to the track area for Warm Up.
BLC lead us with some warm up stretching and then 5 burpees OYO.
Mosey to the other side of the school and the basketball court for the rest of the warm up.
SSH IC
Squat Complex X 5 (nice steal from Dora)
IW IC
5 burpees OYO
Mosey to the Back field for 3 man grinders. BLC explained the upcoming celebration of July 4th would be the USA’s 240th birthday. Today we would mark that with the grinders.
P1 Squats, P2 runs to the other side of the field where P3 is doing Dolly. Continue running until the team reaches 240 squats plank and wait for the other pax to finish.
Next round
P1 SSH, P2 runs to the other side of the field where P3 is doing flutter. Continue running until the team reaches 240 SSH plank and wait for the other pax to finish.
Hand off to YHC for the BH of the workout.
Mosey to Concession area for Circuit Work
10 Step Ups each leg, 10 Dips, 10 Derkins Rinse and Repeat.
15 Squats, 15 dips, 15 LBCs Rinse and Repeat.
Mosey to the back of the school for People Chair.
Everybody get down as we bring the six on in. Recover.
Back down in PC for 40 air presses.
One more time for 50 air presses.
Mosey to the near field for Triple Nickel.
1 side of the field 5 HR Merkins and the other side for 5 Heels to Heaven
Run it 5 times for the Triple Nickel.
Plank until everyone is finished.
Circle up for Mary.
4 rounds of elbow plank – 20 seconds in plank 10 second rest.
LBC IC x15
Rosalita IC x 15
CCV IC x 10 R & L
Sid the Kid OYO x 10 l & r
CDD IC x 15
Run back to launch. Done
Moleskin
Great group out there this morning. BLC stepped up to lead half the workout. A big thank you and great job!
When we got started, Normandy let his Dad know he would be heckled. Not sure how that worked out for Normandy the rest of Saturday. But during the workout he had some fun with it. Great seeing guys come out consistently and get better. A couple of new faces for YHC today. Hope to see you back out. High Tide doubled down after High T workout. he rolled into the back field in the middle of the grinders. Strong Work by all the men. Men keep posting, you will get stronger. Great group and Great take out by BLC. Thanks for following me around for the last 30 minutes.
Announcements
F3 Golf – http://f3golf.com/
Whetstone Mentoring Program – https://t.co/d1NakRlkue?ssr=true
Looking for Q’s for July and August for Ascent Olympus. Contact Pele or Gullah for the opportunity to lead.
Rumblings of the Mutha closing has the regions in a panic and everyone doing Ballz’ marketing while he kicks back sippin’ on a Leinenkugel grapefruit shandy, or similar. If your travel agent didn’t get you on a flight to Cap’n Jack tomorrow, or you want a crack at the southland’s gnarliest hill, and possibly a sighting of some exhibitionist in his undies (or less), make yer way to the Sardis greenway lot (111 Old Bell Rd – corner of Old Bell/Sardis Rd) tomorrow at 0515 for the weekly installment of Horsey McHorse’s Arse.
Launch from Old Bell lot. Left on Blue Ridge. Right on Mountainview, bear Right back onto Old Bell up to the Yucca plant. Regroup.
Out: Head back down, Right on Wilby all the way to Sardis. Back: Turn around at Sardis, back up Wilby to the Yucca. That’s one lap. AMRAP.
Meet at the flagpole for the pledge at 6:08. Jailbreak back to the parking lot.
In order to avoid another beatdown that included hairburners, YHC took the reins and planned a beatdown that would lead the PAX of 8 to parts of SVMS that they may not have seen lately. Double E returned from his office at Bojangle’s, the clock struck 07:00, there were no FNGs present, so a quick disclaimer was given and we started out. Added a quick loop around the parking islands in the front of the school so we could scoop up Jaberwokky who rolled in hot (and late).
Did a quick warm up lap that included shuffle facing right, shuffle facing left, high-knee skips, karaoke (R) & karaoke (L) before circling up in the bus lot for COP.
COP
– SSH x 20 IC
– IW x 20 IC
– Windmill x 10 IC #awkward
– Mountain climbers x 20 IC
– Merkins x 20 IC
The Thang
Partner up for a little CMIYC (10 Merkins provided the head start to P1) to basketball court behind middle school
Starfish (3 rounds)
– 10 Merkins in corner 1
– 20 squats in corner 2
– 10 Carolina Tri Docks in corner 3
– 20 LBCs LECs in corner 4
Mosey to shelter at elementary school
P1 planks with P2 put feet on P1’s back.
P1 does 10 merkins while P2 holds plank. P2 then does 20 Derkin’s.
P1 runs to wall and does 10 side lunges.
P2 runs to fence and does 20 Romanian Dead Lifts.
Flapjack X 3
P1 does pull-ups while P2 does 20 dips
Flapjack X 2
P1 wall sits with 100 air presses while P2 holds regular plank,
Flapjack X 3
right arm high for 2nd 100, left arm high for 3rd 100
Indian run back to shovelflag
Mary
– LBC x 20 IC
– Knees right LBC x 20 IC
– Knees left LBC x 20 IC
– Flutter x 20 IC
– Dolly x 20 IC
– Rosalita en Espanol x 20 IC
– The Protractor
Moleskin
It was hot and humid at Outland today, but the PAX definitely brought their A-game. Happy, Glass Joe, Double E logged miles on the 06:00 pre-run. Double E was tardy and GJ reminded him of that many times. I don’t know how those guys do it.
This was my first Q on a Saturday workout, so I wanted to be sure to provide an appropriate level of pain. Lots of exercises that really worked all body parts. Very little modification for the most part even when working on the stability muscles. I think Double E shared his displeasure for the side lunges & RDL, but the only thing I could hear was my own heartbeat. Jabberwakkie is continues to crush these workouts. Late Show & Lamont let their reps do their talking as they quietly went about their business. I don’t know how Happy conned his 2.0, Hello Kitty, into posting in this misery, but he hammered out there today.
The men of Outland welcomed me from the beginning and it was an absolute honor to lead this AM.
Announcements:
– Lamont on Q at Thrive next week.
– Need Q’s for upcoming Thrive workouts
– F3 Golf July 29. All proceeds go to LEAP Expansion – check website for details
– Outland may be interested in sponsoring a hole
Thanks to Happy for taking us out.