1.0 = Not Bratwursty

1.0 = Not Bratwursty

17 PAX tackled the Dromedary Hump on Hump Day today for several rounds of things that did not involve much running.

The Thang:

  • 0530 – Disclaimer and Launch
  • Follow Q around the 0.3mi parking lot.  On the way do Side Shuffles (both directions), High Knees, Butt Kicks, Karaoke (both directions)
  • Circle up for some stretching – In cadence x10 for Don Quixotes, Imperial Walker, Low Slow Squat, Slow Mountain Climber (similar to https://youtu.be/Mh9yylvxKo8, but a little faster)
  • Continue Circle for Merkin / Plankfest without moving out of Plank position – In Cadence for 10 Regular Merkins, 10 WideArm Merkins, 10 Diamond Merkins, Peter Parker x10, Parker Peter x10
  • Grab a partner, but don’t worry about it for now…
  • Mosey down to Rails
  • 3 sets of 12 counts OYO with elbow plank after each set.  Exercises are Rail push ups (https://youtu.be/wU2mqdq9f7o?t=2m31s), Dips, and Ice9’s Butt-touch squat (stand up next to bar, grasp bar, lower butt to ground keeping hands on bar and shins vertical, stand up)
  • Mosey to rock pile and find your partner again.  Partner 1 grab a rock, Partner 2 stand and look at P1 challenging them to get a good sized rock.  Back to Circle up in Parking area.
  • 3 rounds of Partner Rock work.
    • P1 curls with rock x15 while P2 LBCs. Flapjack.  Plank when done.
    • P1 tricep extensions while P2 LBCs. Flapjack. Plank when done.
    • P1 overhead press while P2 LBCs. Flapjack. Plank when done.
  • 3 rounds of Partner Rock work.
    • P1 deadlift with rock x10 while P2 Dolly. Flapjack.  Plank when done.
  • 1 round of Partner Rock Merkin work.
    • P1 5 merkins with Left hand on Rock then 5 merkins with Right hand on Rock.  P2 squat hold. Flapjack.
    • P1 5 merkins with Left hand on Rock then 5 merkins with Right hand on Rock.  P2 squat hold. Flapjack.
    • P1 10 Diamonds on Rock while P2 squat hold. Flapjack.
  • P1 return the rock to the pile.  P2, instead of standing and watching P1, run up to the top of the parking lot hump.  Both partners return to launch point.
  • Circle up for some Mary
  • 0.3mi Parking lot Mosey.  OYO.
  • COT

Moleskin:

  • ShopDog, LongHaul, and others had to be reeled back in as they wanted to get extra credit for continuing the rock work well beyond the called counts.
  • Das Boot and his partner were going for more dance-like rock exercises with a small one-handed rock.
  • GreaseMonkey apparently didn’t get matched up with the right-sized rock as he scooped up Bananas casted off rock.  Not sure if Bananas went back for a larger or smaller rock, but we did notice the brown stains on his shoes as he returned. #itsnatural
  • We should apparently allow each partner to choose their own rocks next time.
  • Nutter Butter, Hollywood, and Long Haul pushing it on the final 0.3mi parking lot mosey, so not exactly a mosey for them.  YHC knew the mileage was low when Long Haul & YHCs Garmin didn’t “beep” until the final turns.  That’s just barely over 1.0mi gents! Full mileage https://www.strava.com/activities/617056374
  • While the miles of running were low, that meant not much time to catch your breath this morning so we were in a continual plank hold, squat hold #itsnatural, or moving somewhere.  Challenge is to make every workout that way.  When you can get to a point that there is only “active rest” (no 10 counts of only standing around), then you know you can keep pushing harder on the segments in between.
  • Not every workout has to be an all-out effort.  If you need a day to rest the legs, work the core.  If you need a day to rest the arms, slow down and work on form while pushing elsewhere.  If you need to dial it back for a workout, focus on staying with the six or pushing another brother.  Take a rest day when you need it.
  • The FNGs are getting younger…  School must be out, for a 2nd time 11yo FNG who is a 2.0 of BottleCap got named today (welcome “Toast”).  And Bananas brought another 16yo FNG out but wasn’t his 2.0, and per the Union County tradition, he’ll be named at his 2nd post.

Announcements:

  • F3 Dads at Ballantyne and Col. Francis Beatty Park this Saturday at 9am.  Bring a 2.0 of any age to enjoy fun and exercise.
  • Didn’t get enough run today?  Join the Wednesday evening run at 1900 from Brazwell’s in Ballantyne – 4 or 6 mi at an easy pace called #SummersEveRun.  For more challenging run options, consider the Interval-based run workout #Swift on Tuesday mornings in Ballantyne, the Tempo run #DevilsTurn on Thursday mornings in Piper Glen, or the Long Run options of #SOBLSD or #RumRunner on Sunday mornings.
  • Next Black Diamond workout is in Fort Mill on Saturday morning at 0645 at 1309 Rosemont Dr, Fort Mill, SC.  It involves a pool, so running shoes and swimsuit required.

 

BB for Anvil 6/22/16

We had 13 PAX.  12 men and 1 young person.  The young person was Sledge who most definitely held his own.  Awesome feeling to have both young and more mature (50+) to motivate you.  Very fortune to have low humidity on this June morning.  This half asleep, quiet group launched sharp at 5:30

The work:

1.3 mile warm up run from launch around church, got off campus briefly, and reconvened at parking lot area close to drainage rocks.

Grab lifting rock, set to side

25x SSH

25x IPW

25x Hollow body rocks

25x LBCs

25 merkins

6 inches, countdown from 10

Rocking it.  Take lifting rock and..

20 squat press

25 curls

20 single leg lunges

20 tricep extensions

15 rock overhead standing squats

25 LBCs

Replace rocks.  Follow me.  Approx .7 mile run around church to front of church to semi circle stone wall

Partner up.  Size weight doesnt matter. Partner 1 does vertical hand walks along wall (feet on wall, hands on ground). Partner 2 does LBCs

Rinse/repeat 3x

Follow me.  To the soccer fields.

Sprints:

6 sprints approx 50 yards each

10 merkins after each sprint.  10 second rest.

Follow me back to launch

25 LBCs

6 inches – 20 second count by Lobsta

Done.  All in 2.7 miles all-in

Summer School

A wily pack of 21 men joined me in a nice summer sweat fest.  Upon arriving in the lot, Semi-Gloss took his customary release in the stall that bears his name.  Fireman Ed asked if we were going to stay close to SG stall as he’s been battling some kind of stomach mexi-melt as well.  The answer is a resounding yes, we will be staying on campus today.  I guess those in BRR training either always A) want to hit the hills blessed to us by Raintree, or B) marvel at some really sweet 70’s style architecture.  Regardless, this one was going to be an ole’ fashion bootcamp beatdown with the apparatus given to us by SCMS.

TR style ominous disclaimer given, and off we went.

Mosey down to track, run half lap with backward run, side-straddles L & R, headers, then mosey to the center of the pitch for COP.

Mtn Climber x 25

Squat hold x 11?

SSH x 25

IW x 20

Partner up, size/speed is of no consequence, mosey to one side of the pitch, line up.

P1 runs the width of the pitch, does called exercise

P2 does called exercise awaiting P1 return; flapjack

First round

P1 – CDD x 30  (3 rounds)

P2 – LBC

Second round

P1 – Dive-bomber merkins x 10 (3 rounds)

P2 – Dollys

Third round

P1 – TGU x 10 (1 round)

P2 – H2H

 

Mosey to baseball field bleachers, with partners

P1 – 30 dips, 20 step/jump ups, 10 derkins

P2 – run up sidewalk, up stairs, and down trail behind Field 1 and back to bleachers; flapjack for a total of 3 rounds

 

Mosey to outfield of Field 1 for Triple Nickel

Shallow center – diamonds

Fence – wide-arms

Run between, five times through

 

Mosey out of gate, pull a Kate Bush (running up that hill), to the lot.  One minute remaining, burpees until completion

Done.

 

Memoirs

I’m usually pulling into AOs close to 5:30, so I miss a lot of the goings on pre-workout.  The action and thought of defecation is pretty funny to me, so today started out awesome. #thanksSG&FE

TR was form police on the dive-bombers today, noting that my hip flexors must be out of sorts.  One needs thrust to complete the exercise correctly #poormansTonyHorton.  Either way you shake it, those things suck, as do TGUs, which are kind of like a reverse burpees.  The TR and Fireman Ed team chose burpees instead. #EdRooneybacks

Lots of guys crushing it out there.  On the trail repeats, TL and Witch Doctor were blowing by me like a fart in the wind, with TR, SG and Chin Music also swift.  Header, Dolly, Butter, and my pahtna DK seemed to be laying it down in the other group.

Good to have Telemundo back out today.  He said he was in town this week, so why not come back out!  Good on ya.

Also good having Vida out today.  He was FNG at a tough Kevlar workout on Friday; and like Ratt, he’s Back for More.

Q fail on the voice recorder phone thingy, I think I got everyone though. #steeltrap

It’s always a pleasure leading the DV pax…thanks to SG and Dollywood for the opportunity.

Thanks SG for embarking on taking us out today.

 

Announcements

Sign up or donate to F3Golf.  Time change to 9am on Friday 7/29

F3Dads this Saturday; 7am Col. Beatty Park

F3 sponsored soccer team to scrimmage Charlotte Eagles on 7/9; see Bodybag if interested in playing.

 

Back off the Mud Flap

22 PAX took the #DRP and posted at Swift on Tuesday morning despite warnings of longer intervals and tiny little hills.  What the PreBlast lacked in pace guidelines, it made up for in endless intervals to program into your wrist computer and confounded at least 2 PAX (#QFail).

The THANG:

  • 0500 – PAX who got some sleep woke up and ran some extra miles.
  • 0515 – Rest of the 22 PAX of the day left the Vine Parking lot for some warm-up and drills through the Ballantyne Corporate Park.
  • 0530ish – Start the I-pace (2mi race pace, VO2Max pace – find your’s here http://runsmartproject.com/calculator) Intervals that lasted “about” this long with “about” this much recovery.  Stayed within the lower Ballantyne Corporate Park with slightly rolling hills.
    • 4min Interval / 3min recovery
    • 4 / 3
    • 3 / 2
    • 3 / 2
    • 3 / 2
    • 2 / 1
    • 2 / 1
    • 2min bonus interval!
  • Recover to COT.  Back about 0618

Moleskin:

  • If you didn’t read the PreBlast, check it out for some guidelines around VO2Max intervals – what they are, distances you should do with workouts, and how they make you a better runner.
  • The trusty wrist computer had a failure in computation this morning on the intervals, so YHC was a little thrown off.  Some intervals were too long, and that doesn’t work well if you tried to program or got spread out and didn’t hear the calls to stop #Cobains.
  • About as flat a course you can find in the BCP.  While slightly rolling along Ballantyne Corporate Place, impact was still felt.  Very few car issues this morning with mostly Left turns (since we run on the Left).
  • Several new or recent Swift FNGs from across the running spectrum this morning.  Props go out to MudFlap #youngbuck and ThinMint #experiencedSpeed who were in the lead pack and pushing Frasier #jointCustody to not let him have an easy day on his Swift Visitation week.
  • NardDog and Flint jumped right in to join the fun – guessing their legs were hurting about as much as YHC as the day rolled on.  Definitely got some of those late afternoon charlie horses and cramps. #drinkmorewater
  • Great to see Muppet, StumpHugger, and Tootie consistent for several weeks now.  Benefits will keep coming.  Especially when you get in 5+ miles for an hour or less.  #keepitrolling
  • YHC will have to dig through the Swift archives, but 22 is very strong for a day when there are longer intervals on the menu.  Pretty much all of the regulars were there as well, so either the PAX didn’t read the PreBlast or posted anyway!

Announcements:

  • Wednesday evening 7pm for #SummersEveRun.  Check the http://f3sclt.apphb.com for the route each week.  This week is the Greenway.  Meet at Broken Egg Cafe front porch at 7pm.  2ndF at Brazwell’s post-run.
  • If you didn’t come to the Kiawah 1/2 or Full marathon planning, check out the SOB Slack channel #kiawah for training plans.  Or DM Bratwurst to get the scoop.

Bagpipe Beatdown

The Thang,

the clock struck 5:30 and we were off. We headed over to the parking lot across from the vine for a little warm-up and a short disclaimer.

The following was completed in cadence.

20 x SSH

20 x IW

10 x Merkins

Then we headed over to the pond with the waterfall and the bridge (with a stop for 10 body builders IC):

At the lake we completed 5 laps of the following:

Run up the grass hill and complete 10 merkins then back down the hill to the sidewalk.

Continue around the pond on the sidewalk and do lunge walks between the 2 park benches.

Then up to the top of the stairs for 5 burpees then go back down the stairs and back to the hill.

Next we partnered up and one partner completed Merkins and the other ran up and down the hill. Flapjacking until we reached 100 combined merkins.

Then we moseyed back towards the AO via an Indian run with a couple of stops for mary.

The Moleskin,

So with some great directional help from Mic Check YHC took the long way to the elusive lake. The PAX were all pushing hard and it was great to lead at bagpipe again.

 

As always it was a pleasure to lead a fine group of men.

 

 

 

Is this called an obstacle course?

I had almost forgotten I had the Q in the morning, so I was scrambling in my head late Friday while I was riding White Water Falls with my two sons, one who was having his 8th birthday. I was trying to think of something simple, hard, and repeatable. AMRAP. Here is what we did.

Jog around front of school.
COP
20xSSH
20xIW
20XMerkins

The Thang:
Follow me around the school as I point out what we are going to do at each station. Start at the playground and repeat the following as many times as possible.

10 pull ups
Jog to small track
Bear crawl short distance across and run to the trail in the woods.
40 dips
Run the trail, and come back for 20 derkins
Head over to the logs for 20 pistol squats on each leg
Run over to the blocks and grab a block for 40 curls.

Rinse and repeat 4 times.

Circle up for some Mary called about by Joker and Squid. Then when I got there, 10x can opener on each leg.

Moleskin:
I was struggling all morning from dehydration. I got a leg cramp at 2am and I knew it was going to suck. I thought beer was good to get hydrated, but apparently not. Having a few Friday night never helps. I could have sworn at least the carbs would help. Anyway, Joker, Squid and WD kept pushing the pace, while OT and Huggie kept trying to lose me. I definitely hold the record for the slowest obstacle course race. Each lap was 0.80+ miles, so we got a total of 3.8 in including the warm up. Nice work fellas.

Tires and Kettle Bells make a great combo!

Showed up @ 5am for the Pre run when one car crawled into the lot. Out popped an 18yrs old FNG who asked “is this F3?” I said “sure, let’s go run 3 miles!” When we returned this is what we did…

Warm up by running to spirit rock and back. 10 burpees / 25 KB swings / 10 burpees. Repeato!

Partner up w your bells and grab 1 tire. P1 runs around track with tire over head. P2 does swings until P1 is finished. Flapjack. Repeat w goblet squats, snatch’s, and cleans.

Farmer Carry w partner to top parking lot by hill.

Bottom of hill P1 does swings. P2 runs up hill w tire and does 10 Merkins, runs down and Flap jack. Repeat all the way down 10,9,8,7,etc.

Farmer Carry w partner back to lot and return tires.

5 min of Mary. Flutter press w KB X 15, Mason Twists w KB X 10, Lughanis w KB X 15, lbcs w KB X 15

COT

Great work by everyone! I got to admit the nerves were knotting up my stomach as this was my VQ @ Skunkworks even though I’ve been coming for 3 years. Thanks for the confidence Fletch and Harley!!

I quickly called an audible on the first excercise as the original plan was to do 8 laps around the track w the tire. I stopped at 4. Shoulders were smoked!!!

I was a little disappointed in the lack of chatter by Spackler today. I intentionally partnered w he and Goodhands thinking I’d get some laughs in today. Nothing – no material what so ever!

Good group but a bit quiet – maybe O2 deprived? Thanks for the opportunity to lead you guys! Always a pleasure!

Request for prayer for Destiny as he is in the hospital.

Not Reinventing the Wheel

On a perfect June morning, 18 pax (including 1 FNG) converged on Base Camp for a very unoriginal Weinke by a very grateful Q. YHC began his F3 journey 52 weeks ago at this same AO, so the plan was to relive that suck.

The Thang:

Warm-up jog around the parking lot with butt-kickers and high knees, waiting for Adobe to roll in. He was a little later than normal today, so off we moseyed to the football field.

SSH x 26
IW x 26

Enough warming up, let’s get to it:

Jack Webb: went to 7 merkins, 28 air presses
Jack Webb Abs: went to 5 H2H, 20 LBC’s
Just for fun, we did 8 merkins and 32 air presses before taking a cool-down lap around the track in preparation for the main event.

Circle back up in the center of the field and break into 4 groups for the Starfish:

5 burpees in the middle
Four corners: 10 merkins, 15 squats, 10 CDD’s, 20 LBC’s

Once you go to a corner and complete the respective exercise, come back to the middle for 5 burpees. We did this for about 20 minutes and each group should have gotten in about 3 full rounds (around 65 burpees). Torpedo led the flutter (x15) while we waited for everyone to finish.

Mosey on up to Semi-Gloss’ morning office for some People’s Chair: one minute wall sit; recover. One minute wall-sit with 50 air presses led by Fireman Ed (big mistake).

Finish off with some Mary:

Dolly x 20
Freddy Mercury x 20
American Hammer/Russian Twist x 15
Rosalita x 20
30 LBC’s OYO
Finished off with one minute of plank (Fireman Ed has terrible plank form)

Time

Moleskin:

Making up new exercises is overrated. YHC is a firm believer in stealing ideas from other people. The starfish was the main event on my virgin post, and it was the worst thing I had ever been through. YHC was fat and completely out of shape. Now: in much better shape and a little less fat (pizza and beer have something to do with this). Needless to say, everyone, including YHC, did much better this time than I did that morning a year ago. Strong work by all, especially Knight Rider and Hannibal. Very impressed by Chin Music, and Crayola – even thought they’re fairly new, they kept up darn well. Also found out I live about a sand wedge away from the Once-ler. Good times.

Thank you to Simba and myself for letting me lead. It’s always very exciting and very humbling to lead the men of F3.

Announcements:

Southern Discomfort – October 22. Margo and Gerber are co-Q’s
F3 Golf – July 29th at Old Sycamore

SOFAWIB Backblast

7 loyal PAX posted this morning. We followed instructions to the T, kind of. Read about it here: http://f3nation.com/2016/06/20/sofawib-pb-the-grocery-list/

In short, Chadwyck Farms mile to start.

-5 pullups, 10 burpees, 15 decline merkins, 20 Mtn Climbers (L/R = 1), 25 dips, 30 Freddy Mercuries (L/R = 1)

-Run to entrance to school, stop sign (at Rea Rd) and back. Rinse & Repeat until time’s called.

Run reverse Chadwyck Farms – outro.

Missed 1 on accountability above. Sound off in the comments.

NM:

@Kirk is back. Foot’s healing and he’s gunning for the front.
@Sledge is 13 and out every week. Strong work. Thankfully, we didn’t have @RunPrancer out there with his Run DMC music, educating and maturing Sledge one lyric at a time.

Grocery List was just that, a long list. Like cabbage or that can of chicken noodle, or was it broth?, soup, the PAX were forgetting (#CoughLeavingOut) burpees left and right. #SelectiveMemoryLoss

Lots of PAX not out this week. Either Fast Twitch has dealt a death blow to our numbers or fartsackers-R-us took over. Regardless, good to workout with those who were there.

Same bat time/channel next week.

$0.30

Strong numbers at the Twitch this morning. Weather was good(ish), per usual, day-glo yellow was the color of choice today with a few dudes shedding layers along the way. Preblast went out yesterday so everyone a few guys knew what was on deck. Hill repeats on two of the tougher pitches around with a few lower-body focused exercises between.

The Thang:

Head south on Strawberry to the bottom of the Coburn half pipe.

Triple Nickel up west side of the pipe (direction heading towards Bevington). Top: Good Mornings/Bottom: deep squat

Continue towards 51 via Coburn/Cary Ridge. Regroup at 51 SSH x25IC.

Left on 51, Right on Clavemorr Glenn into WhiteGate. Weave your way to the base of Lauren Conrad.

Triple Nickel up the southern face of #LC (the steep side). Top: RDL left leg/Bottom: RDL right leg

Chaos and mutiny ensued with 3 minutes left. As the pack coasted into Strawberry following the return trip from #5Knollz, several guys veered towards the parking lot. Some half-hearted shouting and encouragement rallied the group for a quick AYG down Woodfox. Around a dump truck. Through traffic. Backwards.

 

Moleskinny:
World Record CRs?: Both hills hit Strava segments today, no CRs were observed. Gerber blistered up Coburn West on his final ascent for a solid 5th place finish, just shy of @Stumpy’s smokin’ 4:10/mi pace CR. @Honeybee’s CR on the #LaurenConrad was safe today too. @TL gave a strong effort, but fell a mere 22 seconds shy of the top spot on the 0.1mi segment.

Unbdoubtedly some heavy legs out there today for guys posting at the Horse yesterday. Strong work from top to bottom, lots of speed and endurance coming along early into BRR season.

Always enjoy and appreciate the opportunity to lead Tuesday’s signature workout.

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