You are probably asking yourself a few questions after this morning. Is there a good reason for why we ran a bunch at Death Valley today? How dare Spackler steal the running distance record as Q of DV from Horsehead? Does he always make his Q’s so boring? Or if you are Semi Gloss, you are still asking Hannibal for the 1,000th time if we have gotten in 4 miles yet? Or even better yet, is Tiger Rag questioning making his return debut this morning?
That is it for the questions on my end but certainly comment if you have one because Frasier has agreed to reply one by one to each question as he sees fit. But back to my first question – why all the running this morning? Well hold onto your pants because after another epic battle with my liver last weekend (I know, I know shocking), YHC was in need of a good cleanse. So I go online only to find out that all of them are complete hoaxes according to the Mayo Clinic. They key to detox? Here is the shocker – drink lots of water and exercise. #BOO So I had no choice…
The Thang
Run down into Raintree to that loop. You know the one, Fast Twitchers. We did that loop with partners 3 times with some exercises.
Mosey back to school for 10 minutes of sprints (or yogs) and some Mary.
See? Boring. 4.1 miles
Moleskin
#Cotters Tiger Rag. I was fully expecting the fat guy in the drivers license pic but you have not gained nearly the weight that all the rumors would indicate. Hugs. #FreeRange
There are clearly some reading this (Hairball, Frasier, Header and few others) who are thinking WTF? They think we ran a lot? Well wait, Header would never say WTF so he probably said WTH.
Poor Gummy was left with Frasier on the loopity loop. Uggh
Dollywood admitted he thought YHC was joking when twitter nation was told we would run a lot today. I take this stuff serious man. I don’t joke when it’s about #F3. I don’t even joke during #F3. All business.
That’s it for now gents. I gotta go get my detox on. That Mayo Clinic is full of **** man.
Chime in if you got anything. And as always, such a pleasurable morning to wake up and Q #F3DV.
Announcements
??
24 men came out to Dromedary this morning for their down pain-ment… and to purchase some fresh farm goods. Here is what we did:
The Thang:
Mosey up to a larger parking lot to get some room for warm-up: 25 SSH, 20 low slow squats, 10 merkins, 20 mountain climbers, 10 merkins (all IC).
Run to the Globe (~.25 mile) and plank to wait for the 6. Alternate six inches/regular until all arrive, or as Bananas called it – “4 merkins.” Then 10 jump squats OYO, 10 military merkins IC, 20 LBCs IC, 5 burpees OYO. Run back for 20 dollies, 25 flutters IC.
Mosey to the rock pile, partner up and grab one rock per pair. Ladder of exercises as follows (P1 has rock, P2 does called exercise until P1 completes reps):
Set 1 = P1 10 squats, P2 = burpees. Set 2 = P1 10 squats + 10 presses, P2 = merkins. Set 3 = P1 10 squats + 10 presses + 10 curls, P3 = LBCs. Set 4 = P1 10 squats + 10 presses + 10 curls + 10 triceps ext., P2 sprint to the median and recover jog back.
Next, “catch me if you can” with your partner across the lot. 10 merkins then run to catch the partner with the rock. Stop at the base of the hill and drop the rocks. Then partner carries up the hill, 10 hand slap merkins at the top, jog down, flapjack and repeat.
Next, P1 does called exercise with a rock while P2 runs the hill and does either burpees or jump squats at the top. Rock exercises were curls, tricep extensions, and flutter presses. Haul rocks back to the pile with your partner and finish up with ~6 minutes of Mary: Freddie Mercury, heels to heaven, military merkins, pistol crunches, regular crunches, military merkins, russian twists, LBCs.
Moleskine: Awesome job by the PAX today as the numbers keep creeping higher at Dromedary. Special mention to Landshark, Flipper, and Hoops. These guys are 2.0s who post regularly (if not every week) and really help lead the workout with their strong efforts and high fitness levels. Landshark and Flipper are starting out to sell some of the stuff from their farm (again, these kids W-O-R-K) so lets support them, see below. Welcome to FNG Catamount, another youngster we expect big things out of!
Announcements: 1.) 3rd F Thursday at Brooklyn Pizza @ 7:30. Ice 9 on Q, 2.) Prayers for Wheels, an F3 UC brother who has just discovered he has cancer. Tests and treatments to follow so please reach out if you can or keep in prayers.
And last but not least… Landshark and Flipper are selling farm fresh eggs and goats milk from their farm. $4 per dozen and $2.50 a quart. YHC took home some goat’s milk this morning and I know Dasher got some as well. Contact these guys via e-mail at: karryelson@gmail.com
AYE. 15 of Area 51’s finest posted for the weekly Anvil beatdown #highintensities. The bad news is that Old Course Drive in Piper Glen is blocked. For those of you who have blocked it from your memories, that is where YHC led the Pax on a peaks-and-troughs smokefest a few weeks ago. The good news is the YHC remembered where there are even worse hills and closer by. So off we went, after waiting for Scabby…who is always late but this time didn’t show.
THE THANG
30 x SSH
20 x Burpees
Run to White Hall, across Hwy 51
40 x Merkins
Run down to bottom of the hill
10 x Burpees
Run to top of the hill on the other side
Now that the half pipe has been established:
10 x Burpees at the bottom
30 x Jumpsquats at one peak
30 x Merkins at the other peak
Stop when you get to 100 burpees
Partner up and run to the top of the hill from whence we came
AYG back to the flag
Overtime by about 4 minutes (whoops)
YE OLDE MOLESKINE
It sucked. That is all. Sound off in the comments below if you have anything else you’d like to add.
9 strong men accepted the early morning challenge of Chestnut Square Park. Here is how it went down.
HB mile to start.
SSH x 30
Mountain Climber x 20
IW x 25
Merkin x 20
Mosey over to hill behind the soccer fields.
Merkin x 10
Run down hill.
Dolly x 10
Run up Hill, backwards.
Rinse and Repeat x7.
Now for some fun.
Break up into 2 groups.
Group 1 runs to first light post and merkins till Group 2 arrives. Group 2 pushes strategically placed vehicle (SPV) to group 1. Switch. SPV eventually made it to parking lot, turned around, and returned to road opposite the stairway of parking lot. Was this technically a gear workout? The debate continues….
Head to wall for airpress merkin combo.
AP x 50 merkin x 10
APx75 merkin x10
APx100 merkin x10
APx150 merkin x10
Head to lot for Mary.
Dolly x30
Rosalita x23.
Done!
Always an honor to lead this group of men. Nice work!
We had a large group come out this morning for the Preblast warning of the Fast Twitch Fun Run. 23 in all showed up for the event. This was a pretty straight forward workout. We did two laps around the parking lot doing butt kickers and high knees. Of course there was some complaining.
Once the warm up complete and Haze had given me grief for not splitting custody between Swift and Fast Twitch the plan was laid out. The Pax was instructed to run there 5k race pace for each Fun Run. At the end of the run you were to come back and catch the six. After the six completed their segment we rested for one minute sometimes holding plank.
We ran from the school to the Raintree country club parking lot for the first segment.
From the country club to the four way blinking light on four mile creek was the second segment.
From the blinking light up four mile creek towards Ballantyne Commons Parkway to the next four way stop sign. Then we made the turn home following the same segments with one minute rest in between.
Once we were back at the school and had fully recovered we did another out and back down Strawberry Ln. You ran your 5k pace for three minutes. Once time was called you turned around and headed back to the school.
Done!
NM: Have to cut it short this morning. Long day with an early start. I appreciate the opportunity to lead Fast Twitch. It is one of the best workouts we have. Everyone seemed like they pushed hard. The idea of going out so far is that you have to run back at a similar pace to get in on time. Mission accomplished. The usual guys were up front i.e. Gerber, Hairball, Turkey Leg and Alf. #FreeRange had good representation today with Hops making his continued recovery push. Haze was always in the top eight after each segments #consistent. Strawberry despite putting the tweet out the night before about not getting killed did an excellent job going up and down the hills.
Great work men and good job supporting one another.
Announcments: Fast Twitch is at the Jay M. Robinson track next week. If you come to the school you will have a long run to catch those guys.
Fast Five May 21st 4:00 at Fort Mill H.S. Five guys run two and a half laps on the track. You need one respect or a 200 pounder. Great event and Fast Twitch should be represented.
That is all! Have a great Tuesday.
18 Pax started off another brisk, glorious F3 week with a “moderate workout” at Base Camp.
The Thang:
Mosey down to the football field for COP (all IC)
IW x 15
Merkins x 10
SSH x 15
LSS x 15
Partner up (#1): line up at midfield, partners sprint to opposite goal posts and back, 15 hand-slap merkins at midfield (x3)
Mosey to the bleachers by the baseball fields for Partner up #2 (w/ different partner). Quick set of 100-200-300 with merkins, squats, and LBC’s. Daisy let some Plankorama while waiting on the 6. Everyone got in about 6 circuits total.
Mosey up to the parking lot for a quick round of Jack Webb, up to 5/20 and laddered back down #firemanedspecial.
Finished up with 3-man grinders (Partnering up #3). Mary on one end and cinder block work on the other.
Time
Moleskin:
For those who didn’t think it was moderate – #cobains. You’re better and stronger for it. I wanted to try something a little different with the partners. We tend to get a pretty good smattering of different people at Base Camp and not everyone knows everyone. Hopefully you met someone you didn’t know and had a connection. #ISI is factual, and I think that comes out best when we do partner work. Couple notes:
Smash – way to kill it this morning. You showed me today you should be near the head of the pack every workout. Great job.
Fire Marshall Bill – 3 weeks in a row. Keep it up. Never gets easy, but it gets easier. Hopefully you’re becoming a BC regular.
Strange Brew – great to see you back in the boot camp gloom. Glad to hear the shoulder is still progressing.
Strawberry IS becoming a Base Camp regular – I love it!
Announcements:
F3 Knights game – May 14th. Check the weekly email for more info.
Fireman Ed is leading a service project, also on May 14. See above comment for details.
F3 Dad’s camp – see above above comment for details.
Gotta find something we haven’t done in a while. Gotta keep it fresh.
[digs through archives, finds Brushback’s “Manmaker,” starts throwing up…again]
Partner-up accordingly
Opening mile: Foxworth route https://www.strava.com/routes/3411508
Baby track:
Playground:
Concession stand:
Batting cages:
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile
If your idea of a good time is throwing yourself down a flight of stairs, join us tomorrow for another thrilling edition of SOFAWIB.
Olde Providence Elementary – 5:30am ETD
Knees. You can’t do F3 without them…and some of us can barely do F3 with them. Am I right, Checkpoint? With YHC nursing some nagging knee pain, the goal was to keep it close to home. Exactly 0.2 miles close. With that in mind, here’s how the PAX of 20 got the blood flowing.
The Thang:
Mosey to Church at Charlotte (~0.1 miles)
COP for SSH IC x 25, Merkins IC x 15
Mosey to vestibule and partner up for C@C circuits
Partner 1 does 30 dips while Partner 2 does 30 squat jumps
Flapjack
Partners take opposite routes around church, meet in the back of lot for 20 handslap merkins
Continue circuits decreasing exercises in vestibule by 5-count each round, total of 6 rounds
Mosey to bottom of parking lot
Bear crawl from light pole #1 to #2
Lunge walk from #2 to #3
Partner wheelbarrows from #3 to #4, alternating as needed
Mosey back to start
Repeat-O in reverse order, wheelbarrows – lunge walk – bear crawl
Mosey back to vestibule for C@C circuits, take 2
P1 does 20 dips while P2 does 20 step-ups, 10 each leg
Flapjack
Lap around church, 20 handslaps when partners meet
Decrease reps to 10 for last round
Some Mary was mixed in throughout to keep the PAX together and get the obligatory core work in.
Mosey back to launch, another ~0.1 miles.
NM:
Always an honor to lead the PAX – thanks to Bushwood for the opportunity, even if he no-showed. I know my Q might not be as luring as some, but going to Cleveland to escape seems extreme. Lot of great work today. The handslap merkins got old pretty quick. Although we did a few laps around the church, the knee pain was little-to-none so the distance must have been low. For those that like to run, sorry…but this is, after all, a bootcamp workout as Rock pointed out. The goal was a total body workout and Godspeed (over)achieved it, even working out his innards (although he had some help from last night’s dinner). Great to have FNGs Incoming and Aquafresh out this AM. Hope to see you both back in the gloom soon. T-claps to Hannibal for the take-out.
At 0515 on Tuesday, join us for a weekly speed workout that will be sure to challenge and envigorate your running fitness. Here’s the plan:
SYITG,
Bratwurst
Pace Guidelines:
| 1Mile Goal | , | 400m Goal Split | , | 400m F-pace split | , | 200m F-pace split |
| 0:05:00 | , | 0:01:15 | , | 0:01:11 | , | 0:00:35 |
| 0:05:30 | , | 0:01:23 | , | 0:01:18 | , | 0:00:39 |
| 0:06:00 | , | 0:01:30 | , | 0:01:26 | , | 0:00:43 |
| 0:06:30 | , | 0:01:38 | , | 0:01:34 | , | 0:00:47 |
| 0:07:00 | , | 0:01:45 | , | 0:01:41 | , | 0:00:51 |
| 0:07:30 | , | 0:01:52 | , | 0:01:49 | , | 0:00:54 |
| 0:08:00 | 0:02:00 | , | 0:01:56 | , | 0:00:58 |
Posted on behalf of Ironsides
11 men took the #DRP and showed up for another glorious morning at #Hydra. No new faces, so a quick disclaimer and off we went.
Warmup:
Mosey from AO to Windyrush and Knightswood and circle up for COP
SSH x 15 (Q cadence fail)
IW x 15
Mtn Climber x 15
Merkins x 15
The Thang:
Run .6 miles down Windyrush, stopping for 10 merkins at each speed hump (4), and 10 jump squats at each intersection (4)
Partner up for a triple-nickel of sorts around the Windrush/Abbotswood .4 mile circle:
Partners run opposite directions, meet for 10 hand-slap merkins, then return to the start for 5 jump squats. Flapjack, this time 9 merkins, 6 jump squats. Continue to 5 merkins and 10 jump squats (6 total circuits). After a little mumble chatter (and a check of the watch) Q audibled to 4 circuits.
Run back up to the AO via Summerlin, again stopping at every speed hump (3) for 10 merkins and intersection (4) for 10 jump squats. Hey at least it wasn’t burpees.
With a little time left and the useful arm muscles thoroughly worked, it was time to work the vanity muscles. Mosey to the playground for pullups (or in my case, that thing I call pullups). One set to failure, short rest, and another set to failure.
Mosey back to AO for 6 MOM:
Flutters
Rosalitas
Protractor
LBC
DONE
Moleskine:
Great work by everyone. A total of 3.3 miles were covered with 130+ merkins and 100+ jump squats. It was a little more running than normal for Hydra but you’re a better man for having done it. Good to have Slice out as a site FNG. Keep coming out, and check out Fast Twitch on Tuesdays if you’re interested in a little more running and BRR information.
Thanks to Puddin’ Pop for another opportunity lead a great group of men, as well as for the takeout.