Gettin’ Ripped

Gettin’ Ripped

We had an even dozen fine men post for some solid KB work.

WARMUP –

30 KB Swings, 20 IW, 20 American KB Swings, 20 MTN climbers, 10 1-handed swings each arm, 20 LSS, 5 Snatches each arm, 10 staggered merkins, 5 Cleans each arm, 10 staggered merkins, 10 lawn mowers each arm, stretches.

Mosey to playground with your bell of choice for the main event…

THE THANG:

6 sets of

KB Swings – we alternated each set between 2 handed swings, American Swings, and 1 handed swings 5 each arm.

Snatch – 5 each arm

High Pull – 5 each arm

Clean – 5 each side

Pull ups – 5

Row – 5 each side

Moving fluidly through each exercise without putting your bell down.

1 minute rest between sets.

Cool down/ Mary/ Time Kill/ Catch my breath:

  • 10 Lat pullovers with bell
  • 20 Flutter press w/ bell
  • 20 Russian Twists – bell optional
  • 10 Louganis w/ bell

I called on several PAX to lead us in a final round of their favorite exercises:

Brown – 10 KB Swing flip catch, squat, press complex

Bananas – 5 Snatches each arm

HorseHead – 5 clean & press each side

Arena – 20 Good mornings

Destiny – 15 KB Curls

Dun.

The Naked Man Moleskin…

  • What an awesome morning to be outside swinging our bells, listening to the birds sing and the seeing the sun rise!
  • MAD and Fletch hit it early for Meatrunner.  Great job guys!!!
  • We had the usual mumblechatter going on among the B-boys: Brown, Bananas, Bulldog
  • This was a smoker… 5 reps sounded easy until you start moving through the exercises without a break!
  • Brown was attempting to dig a hole to China with his KB, thrusting it into the mulch between exercises, and near the end he was no longer putting his bell down between exercises, but instead putting himself down.
  • This was the first time I didn’t plan like 2 hours worth of exercises and called on some of you to finish us up.  Thanks for supplying a strong finish!
  • Each of us added a few more callouses or blisters after this one.
  • Prohibition – too spent to get his name out in namorama – spewed something that sounds like “raging…”  I had to ask for a repeat.
  • Thanks for taking us out Bananas!
  • I appreciate the opportunity to lead.  Thank you!

Announcements:

Ghost Runner – 7:30pm Arboretum

Pick Your Poison

10 Pax showed up this morning with light humidity and great weather to sweat. Here’s what happened.

Began with a mosey up to Sardis around Sardis back through main entrance of PDS, run down to starting point. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 20, Imperial Walkers 20, Mountain Climbers x 20, Low Slow Squat x 20 and OYO Merkins x 10.

Mosey to the stadium for step work.

PAX start at bottom of stadium steps to perform a ladder. Start at top of stands with x 14 jumps squats followed by x13 Durkins at botton of stands. Continue ladder until work down to x1 Durkin at bottom of stands.

Mosey to edge of track and partner up at the benches. Partner 1: run to the 50 yd line and bear crawl/crab walk/lunge walk across the field and return back to benches. Partner 2: combination of step ups and dips during partner run. Three rounds of pain.

Mosey over to starting line of track for four corner drill. 5 hand release merkins at first corner run to the second corner with group. Group does 10 hand release merkins at second corner then runs to the third corner of track. Group does 15 hand release merkins at third corner of track then runs to final corner. The group does 20 hand release merkins at last corner.

Mosey back to benches at edge of track. Circle up for “Pick Your Poison” Mary. First round: Baracas led the group with flutter kicks. Second Round: Funky Cold led the group with boxcutters and Arena finished the exercises with LBC’s.

The “night cap” was all you got back to Shovel Flag to finish the pain.

Moleskin:

A few items of note from the morning’s events. Baracas looked like death before the workout this morning and felt like death after the mayhem. I also kept hearing a bunch of mumble chatter about Semi-Gloss’s 4 mile death march off campus from the previous week.

Special thanks goes to John Deere and his tunes that helped the PAX through the pain this morning. Everyone did nice work today! Thanks for the opportunity to Q!

Announcements:

The Charge needs more QIC’s for this summer. Please email Baracas about dates. F3 Dads:  Metro –Freedom Park (Train) at 9am this Saturday, Area 51 – Frances Beatty Park this Saturday at 9am

As Mauly Reps as Possible

11 men gathered in perfect weather conditions to race themselves at an AMRAP course at The Maul.  Then the most random thing ever happened.

The Thang

Mosey to front of movie theater for COP, with high knees and but kickers on the way:

  • SSH x 22 IC
  • Low Slow Squat x 22 IC
  • Lateral Leg Lifts x 22 IC (each leg)

Dry-run through 0.58 mi AMRAP course to point out pain stations, then hounds were released.  All PAX completed 2 laps after the dry-run.

AMRAP (As Mauly Reps as Possible) Course:

  • Run up/down big hill near Firebirds, with 11 burpees at the bottom
  • 22 dips at the wall to the right of Firebirds
  • 22 derkins at the wall to the left of Cantina 1511
  • Hairburners in small lot to the right of Cantina 1511
  • Worm walk on left side of main fountain, with hands on lower wall and feet on higher wall
  • 11 jump-ups on fountain wall
  • Worm walk on right side of main fountain, with hands on lower wall and feet on higher wall
  • Bear crawl the length of the Dean & Deluca building (South side of building)
  • 22 fast curb jumps in main lot in front of Harris Teeter
  • 11 supine pull-ups using cart corral in front of Harris Teeter
  • 11 supine pull-ups using cart corral in front of Ulta
  • Lunge walk between 2 cones in front of True Crafted Pizza

Meet back at start of course at 6:05.  Mosey back home, doing switchbacks around the trees on the way.

Circle up in plank position next to theater.  One man does 10 merkins, followed by the man to his left.  All hold plank until everyone has gone.

3 minutes of Mary

  • 11 boxcutters
  • Protractor: each man calls out a different angle and holds for several seconds until all have gone

Moleskine

  • The group was a little smaller than usual this morning.  It’s possible the 366 merkins that YHC called last week at Rebel Yell may have may had some PAX thinking twice about posting.  Either that or they were working on their pecs at Fat Camp.
  • Glad to have Goodyear out there.  He showed up during COP like a bat out of heck.
  • All exercise reps totaled 22 (or half that) to help draw attention to the 22 Veterans that take their lives each day due to PTSD.  Check out #22Kill.
  • Halfway through the AMRAP course dry-run, the Ghostbusters car drove right in front of us through Stonecrest. You know, THE GHOSTBUSTERS CAR (as pictured here).  That really happened.  I know that Loogie has his demons, and Cheddar some skeletons in his closet, but apparently it’s worse than we all thought.
  • Squid pushed the pace on the course and was looking dapper with his hair uncharacteristically parted to one side.  Strong work, Squid.
  • Everyone pushed hard and was able to get in 2 full laps of the course, which was a challenging one.  The hairburner to worm walk to bear crawl section was particularly hard.
  • Pop Tart had his mustard colored shoes on, as always.  So, no change there if you were wondering.
  • It was an honor to lead.  Thank you Wing Space Man and Commish for the opportunity.
  • Thanks to Mic Check (my da Vinci brother) for the plates, Squid for taking us out, Cheddar for not tripping anyone and Commish for collecting the cones

Announcements

  • 7PM run tonight leaving from Broken Egg Cafe near Brazwells.  4 and 6 mi options.  Followed by training discussion for Kiawah marathon at 8PM at Brazwells.
  • F3 Dads this Saturday at 9AM at the Bulls in Bally Corp Park or Beatty Park
  • Sign up for Whetstone mentor/mentee program!  See Mario or Madame Tussauds for more information.

Rounding Run Running

Where’d the humidity go? No complaints here after a very muggy Monday run up Horsey McHorseArse. YHC got a text requesting mileage for DV. So, I was happy to oblige since I did not have anything in mind. Remembering Spackler’s Q from a few weeks back, we laced up the kicks and were off.

The Thang:
Jog/Mosey/Run into the dark forest of Raintree to the Rounding Run loop. Partner up of like speed. Pt # 1 goes one way, Pt #2 the opposite way, when you meet up do 20 partner merkins, keep going in the same direction around the loop and when you meet back up at the start do Partner shoulder presses (5-10 each). Rinse and Repeat but switch directions. X 3 or X 4

Mary: LBC x 25, Dolly x 25, Heels to Heaven x 25, Protractor x 1 min.

COT

Naked Moleskine
Gloss kept his shirt on…
Bug was out and grinding away at the mileage.
Tackling Dummy was driving Ms. Daisy (Harley) who had to check out a little early for a coffee meeting or something.
Swiper and Turkey partnered up to blister the course.
I think Frasure was bored.
Others were up and down those rolling hills with their heads down and push through. Good work folks, especially the ones that showed up for more boot camp vs. running.

Annoucements:
F3 Dads- both Area 51 and SOB land this Sat.
Slack- another social media chat room for locker-room chatter. Gloss wants everyone on it so they can view his dancing GIFs #nothanks

New Area 51 Running shirts

Pre-ordering is now open for official F3 Area 51 running shirts, through June 22nd.

On the front is the F3 logo and on the back is the Area 51 logo/shield, each printed in reflective ink.

  • similar to the F3 ISI yellow shirts offered last year
  • not the same as the A51 yellow shirts from two years ago

Options include a Neon Green Sportek Racer Mesh or a Neon Yellow Sportek Competitor, both of which are a light, moisture-wicking tech fabric.

Delivery is expected by mid-July, just in time for the peak of your BRR training and for all of your road running the rest of the year.  (or, if you just like to wear bright clothes, feel free to wear them anytime…)

F3 Area 51 Reflective Shirt Pre-Order

Aye.

Meat and Potatoes

Upper 50s and lower humidity made for a fine morning to do some work at Anvil.  With site-Q’s McGee and Lobsta unable to post, the VSF was flying.  Two FNGs on site when YHC arrived.  Warmly welcomed by the PAX.  Then, out of the darkness, Brushback joins the PAX after running the quarter mile in.  Crew of 19 is disclaimed by the QIC.

Thang

Mosey through the vast Calvary parking lots over to lot near entrance 1

COP

SSH x 15 IC

Imperial Walker x 15 IC

Mountain Climber x 15 IC-hold plank

Merkin x 15 IC

Short mosey to adjacent lot next 51.

Repeats

Bear crawl to 1st island.  AYG to end of the parking lot.  10 Burpee.  AYG back to 1st island.  Lunge walk to start.  Plank to wait for 6.

Repeat x 2.  Rep 2: 20 Jump Squat at end.  3: 30 Merkin at end.

Mary: Flutter x 15/Dolly x 15

Mosey to Pavilion.

Bench Set: 15 Jump or Step-Up/15 Dips/15 Derkin

Mosey to base of CHAMPS hill.

Triple Nickel

5 Burpees/Run up Hill/5 Carolina Dry Docks/Run down Hill/5 Reps (5/5/5 for Triple Nickel)

Chair Plank to regroup.

Mosey to Rock Pile

Rapid Fire Rock Set (per Twitter request from Haze)

Exercises done consecutively in civilian cadence to 10.  QIC calls up or down, PAX calls 1-10.

Curls/Tri Extension/Overhead Press/Curls/Tri Extension/Overhead Press/Rock Squat/Curl

5 Rockees OYO and deposit rock to pile.

Mosey back to Pavilion.

Repeat Bench Set x 2.  Upon completion, one lap around perimeter of CHAMPS field.  Finish at parking lot across thoroughfare from Pavilion.  Plank to wait for 6.  Merkin x 10 IC.  Mary: Heels to Heaven x 15 IC/6 inches/High Flutter x 15 IC/6 inches.  Recover and mosey to launch lot.

COT

Moleskin

Welcome to our FNG’s, Brilleaux (pronounced: “Brillo”) and Once-ler.  Solid work out there.  Glad to have you join us at Anvil.  Kotters to Brushback, who was a soft commit for Anvil when we chatted after church on Sunday.  Great to have you back out with the PAX.  2nd post for Schneider, who was recently an FNG at Anvil a few weeks ago.  Keep on posting.  Knight Rider was #kotters and late last week at Anvil.  Today he was on time and slayed all the work.  Welcome to Queen, who typically posts at Hydra.  He may have been a site-FNG.  Another PAX who killed the workout.  Hops took off like he was shot from a cannon on the 1st repeat and stayed near the front for all the work.  Usual guys pushing the pace today.  Alf, Thin Mint, Lorax.  Red Rocks looking fast and strong, along with Cane, Hammer, Abba, Lambo.  All pushed hard today at Anvil.  Rapid Fire Rock set audibled in at the request of Purple Haze.  He mentioned pool season.  YHC will work on some new material to keep it fresh.  These first couple of Q’s off IR included some staples.  Meat and potatoes, if you will.  Old school stuff.  Covered 2.45 per the Garmin.  Lower temp and humidity was a welcome change over the past few days.  T-claps to Hops for the takeout prayer in Ball of Man.  Keep site-Q McGee’s mother in prayers for healing.  Always a pleasure and an honor to lead the men of Anvil.

Also noteworthy: YHC and Van Pelt talked a little BBQ after BOM.  Sauceman’s BBQ at Tryon and West tops his list for Charlotte ‘Cue.  Moves to the top of my list for Charlotte eateries I need to try.

Announcements

F3 Dads.  Saturday at 0900 at Francis Beatty Park (A51) and SOB option at the Bull Ring in Ballantyne.  Same time.  The kids and dads have a great time.  Check it out.  I am out this week due to swim meet.  Mr. Brady is A51 Q.

Whetstone Program.  PAX mentoring program.  Sign up as mentor or mentee.  Lex Luther is A51 Q.

 

 

Back at Bagpipe

My count is off however 20+ men showed up for a hot and humid tour of Bagpipe.  It has been awhile since I last lead at Bagpipe, however it was old hat.

Warm Up

20 SSH

20 IW

Mosey over to Loch Ness lake and partnered up.

1.  100 merkins combined followed by lap around the lake

2.  100 incline merkins followed by 2 laps around the lake

3.  75 burpees followed by 3 laps around the lake

 

Mosey to parking lot for Mary

15 Crunch

15 LBC

15 Pistol Cruch right leg, 15 left leg

15 side cruch right, 15 left

15 alternating toes

15 no name right, 15 left

Finished just enough time for a round of partner pulls and pushes before small mosey back to the start.

Great workout by all, it was hot and humid.

Always a pleasure to lead.

 

Chippy

The Hendrix

“Short” workout, so “short” backblast. YHC came into the lot playing “All along the Watchtower”. Only High Tide. No offense, bro, but that was disappointing. He ran in, which was the dumbass thing I did that led to a month on IR. Anyway, we got after it. Stated goal of a 6:30 opening mile declared, we were off. And it went about like you’d expect after a month on IR. Wheezed my way to a 6:48. Ugh. Fortunately the stated goal pushed High Tide to tie his PR on the HT mile.

Behind the school, we went into a modified version of the original pre-blast. HT went 15 pull-ups and no Burpees. At least for a couple rounds. Then we both audibled to 10 pull-ups and 5 Burpees. We kept the 20 dips, derkins, squats piece of the equation.

HT says he hit 80 pull-ups, which puts us at about seven sets of each #math. Then we ran the HT mile again. I tried to run with High Tide, which awkwardly never worked out as intended. Might be the slowest mile in awhile, but foot made it out ok, which was goal #1 for today.

Oh, and Daisy made an appearance.  Newsflash, he actually works for Board of Elections.  Who knew?

Last thing, High Tide is looking for advice on neon yellow or neon green for a new A51 shirt #crowdsourcing.  No word on whether the alien survived.  Sound off in the comments.

  • Kirk

 

Running on the Right

17 PAX pushed themselves to the Vine Parking area at 0515 this morning for a preblasted “Flattish” course for intervals.  After running some hills #notflattish, running on the right #supposedtorunontheleft, passing on the right #ettiquiteorstalker, and spilling some merlot, the PAX got in some interval work this morning.

The THANG:

  • At 0500, several PAX went on a jaunt through the business park.
  • At 0515, everyone left the Business Park through the side door #ballantyneresort #crossyroad on the 2nd F warm-up towards North Community House.
  • After a mile or so, group up the PAX to do the warm-up of walking on heels, toes, high knees, butt kicks (v1 or v2), and a stride for good measure.
  • If you’re not Haggis or Strange Brew or Mario, who were probably already shirtless, then remove said heat shield to feel the muggy stillness.  Let’s get running to make our own wind.
  • Begin 6 rounds of
  • Mosey home to arrive back to the end of Bagpipe COT by 0618.
  • With all of the pre-runs, Strava dashboard looks like the Swift PAX had between 5 and 8.2 miles total.  Not as much mileage as some at #F3FastTwitch, but Swift PAX had 18 minutes more of VO2MAX (could they find it if it was in their face)?

Moleskin:

  • As the Heat & Humidity conversion comes into play during the summer, it’s good to be aware how it affects pace.  Here is a great article written by a local elite running coach for his adjustments for runners using the Temperature and Dew Point during the run. http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html
  • Using the article, for this morning according to Intellicast , we were at around 72 degrees, 68 dew point = 140
    • That leads to –> 2-3% pace adjustment for continuous
    • or 1-1.5% pace adjustment for intervals.
    • For a 6:00/mi Interval-pace target, the Intervals this morning could be adjusted to 6:04-6:09.
  • Running on the Right – Many runners along the North Community House corridor this morning.  A few in particular that were highlights.  First, the women miners with headlamps shining brightly.  Having run on the left side of the wide 4 lane road with median and bike lanes, the PAX stayed on that side of the road and recovered towards the six running on the “right”.  As the two miners passed us (they were running on their “left”), the volume of PAX made them swing out into oncoming traffic.  Well, there was no traffic at the moment, but YHC couldn’t help but hear them mumble under their breath “runners should be on the left side of the road”.  Pebbles proceeded to ask (yes Pebbles was running at Swift and not passed out somewhere or taking a kettle bell swing break) about the etiquette of running on the left.  We explained it’s more about life or death seeing the oncoming cars than etiquette. Not sure if it sunk in.  #stayalive
  • Passing on the Right – After the PAX regrouped, we quickly caught up to the women miners again.  This time were on the left, closing the gap, so we had to make that decision, do you say something and freak out the runners (who may be wearing headphones) or not say something and freak them out anyway.  YHC decided to utter a little “on your right” (they were on the sidewalk and we were in the bike lane), and both proceeded to jump a few feet in the air like a scared armadillo and nearly over the bridge railing onto I-485 below.  Still don’t know what we should have done, we did say “sorry”, but seems like a no-win situation.  Perhaps we’ll wear cowbells next time so they hear us coming, or does that sound like a stalker with his bag of knives clanking together…wonder what happened when Cheddar passed them…his keys should have sounded the warning long before.  If Frasier were there, they would of course heard the “swish swish”, but we think OneNiner took on the “swish swish” role this morning – looked like he had gone for a swim, but just turned out it was pre-KBs, pre-run, and Oxygen debt.
  • Don’t follow that PAX – more traffic on the road had a sad clown running back through the PAX during a recovery.  Mario was most anxious to EH him, or perhaps thought it was YHC that jest kept running way past everyone, so we were fortunate to call Mario back to the group and have him consider dropping his pursuit of another FNG.
  • Merlot – YHC can disguise relieving oneself with #1 pretty well (even on a bike, just don’t sit), but never tried disguising release of merlot over the side of a road railing.  Apparently Haggis was trying out his merlot releasing strategy by making it appearing that he was stretching the hammy then going into a full blown runner’s stretch up against the rail.  No cars swerved on I-485 down below, so not sure if it was a trickle or a flow.
  • FNGs – HoneyBee thought it a great idea to include Muppet in the fun today.  Why not lead him 1 mile away from his car and then proceed to drop him to fend for himself?  Turns out Muppet hung in there pretty strong and did make it back to COT with no issues.  Haven’t checked his trunk yet – expecting to find a whole bunch of creepy marionettes.  My M would “love” him for that. #talkingdummiesscareher
  • Able to Run – Mr. Bean is transforming into a runner.  Not just because he can’t do anything with the right arm beside turn up the jets in Tolkien’s hot tub, but because this whole thing was a ruse to get out of doing more burpees for a while.  Expect to see Mr. Bean at every “run” event, or just doing the “mosey” at every bootcamp.
  • Speed him up – Crossing Johnston Rd is the least favorite part of this route, but it did cause Stump Hugger to grab a course record on his newly created Strava segment “Ballantyne Resort Crossy Road”.  #runlikeyouregonnabecomeroadkill

Announcements:

  • Wednesday 2nd F run – weekly run at 7pm from Brazwell’s, but meet at Broken Egg Cafe patio.  Maps provided for 4 or 6 mile route that rotates each week.  This week, there will be a Marathon and BRR Training Plan discussion at 8pm following the run.  Not an official F3 event, so no Backblast, a maybe on the name-o-rama, basically anything to encourage non-F3 guys to attend.

 

3 Ring F3 Circus

The Greatest F3 on Earth! The three ring masters were Freedom for upper body, HorseHead for lower body and YoungLove for Core. While the chatter was at full tilt we eventually succumbed to 02 deprivation, the #JukeJeep fired up and the feats of strength began scored by various metal repertoire.

Mozey around the CCS parking lot.

Circle up in the CCS soccer field:

Words were spoken

30-2 handed swings oyo

20 – SSH

30-2 handed swings oyo

20 – IW

30-2 handed swings oyo

20 – Clean and Press (10 each arm oyo)

30-2 handed swings oyo

 

3 Ring Circus:

all pax divide into three large groups

each group does 5 minute increments at each station, starting at station 1,2 or 3.

At the completion of said increment, take a lap around soccer field,

Rotate to different station/ repeato

We got in 6 increments.

 

Freedom Station (upper):

The basics… (varied somewhat each time)

30 two-handed swings oyo

20 Clean and Press (10 each arm)

20 Snatch (10 each arm)

20 supine overhead tricep press

20 Pullovers (on your six), followed immediately by 30 Fast Chest presses. (repeato)

20 Single Arm Chest Press (10 each arm)

 

Horse Head Station (lower)

Round 1

2 men on tires while remainder perform:

Swing

Goblet Squat

Good Morning

RDL

Lunge

 

Round 2

2 men on tires while remainder perform:

KB Step up on bench

Swing

Dead Stop Swing

Dead Stop 1H Swing

Reverse Lunch

Teabag Squat

 

YoungLove Station (Core):

– divide into 2 teams for hammer-tire relays.

– Partner 1 uses sledgehammer to hit tire about 30 yds. to Tackling Dummy’s white truck (don’t actually hit the truck!) and back while other partners complete exercises.Flapjack until all partners have opportunity to swing the hammer #equalopportunity

– Exercises included: 2-hand kb swings, flutter-press, LBCs, The Plank and 1-hand kb swings

 

 

Finish:

lining up on the north end of the field with KBs

 

30-2 handed swings oyo

mozey with KB aprox 50 yds to opposite end of field

30-2 handed swings oyo

mozey back to start line with KB and plank

repeato

30-2 handed swings oyo

mozey with KB aprox 50 yds to opposite end of field

20 snatches (10 each arm)

mozey back to start line with KB and plank

COT:

15 Burpees

the end

 

TClaps to my two co-Q’s today, HorseHead and YoungLove. Some notes from the trifecta were as follows:

  • – Witch Doctor was making sparks fly as he swung the hammer. Any damage to the parking lot will be taken from his monthly F3 dues
  • – DK mastered the short, efficient stroke to effectively and quickly move the tire across the space
  • – PopTart tried the often attempted, rarely mastered technique of swinging the hammer at a rolling tire. Keep trying, slugger.
  •  -Bananas evidently and conveniently heard ’13’- 2 handed swings as opposed to ‘30’, regardless of how many times Bulldog corrected his recent hearing failure.
  • – HorseHead, aside from being a part of the q trifecta, kept uttering inappropriate gestures towards YHC.
  • –GoodHands almost had the new flying bell circus as his grip was apparently compromised.

Thanks to Barracus for leading plank-o-rama

Thanks men for a great morning. Thanks for showing up and for working hard!

TClaps to Simba for the out.

Blessings All! Freedom

 

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