SOFAWIB Pre-Blast: The Modified Kirk
Everyone’s favorite workout named after a site Q. The Kirk always delivers.
Run the mile from Old E to HT and back. Head on over to the Buddy Bench Playground.
– 7 pull-ups
– 14 burpees
– 21 merkins
– 28 squats
– 35 flutters
– Run to the football field, AYG suicides at 50 yd and 100yds.
– Run back to the playground, resume kirking.
That’s one round.
Olde Providence Elementary – we launch at 0530.
March Madness in February at the Matrix
On a balmy, spring like, February morning, 15 PAX were provided a lesson in strength, form, and ACC basketball royalty as the QIC paid tribute to UNC Tar Heel great Coach Dean Smith.
The PAX were treated to 4 pain stations. (similar to the pain of losses inflicted upon opponents by Coach Smith’s famous 4 Corners Offense) At each station the PAX performed the called exercises on Q count with the number of reps signifying one of Dean’s coaching accomplishments.
THE THANG:
Warm Up: In cadence: SSH, Mountain Climber, IW, Peter Parker, Hillbilly. Then a set of merkins on your own. (17x) Representing the 17 ACC Regular Season Championships earned by the Dean.
1st Station: Mosey to the rock pile and grab a lifting rock for curls, shoulder presses, triceps press, and squats. 3 sets @ 13x for the 13 ACC Tournament Championships won by the Tar Heels during Dean’s tenure.
2nd Station: Mosey to the main play ground area for derkins, carolina dry docks, split leg squats, and diamonds. 3 sets @ 11x as Dean made 11 trips to the Final Four with his beloved Tar Heels.
3rd Station: Mosey to the tree stumps for step ups, dips, pistol squats, and crucibles. 3 sets @ 9x to denote the 9 times Dean Smith was named the ACC Coach of the year.
4th Station: Mosey to the basketball court area for Mary. A chosen PAX would call out 2 different exercises, included, Tar Heels to heaven, Rosalita, LBCs, Freddy Mercury,Flutter, and Russian Twists, to signify the 2 National Championships earned by Dean Smith’s teams.
Thanks to Squid for taking us out, Alf and the rest of the crew at the Matrix for allowing me to lead this morning. GO HEELS!!!!
#PreBlast – On the Road again
At 0515 on Tuesday morning, PAX will leave the Vine Restaurant in Ballantyne for an Interval running workout known as #F3Swift.
The THANG:
- Leave at 0500 for some extra 2nd F running.
- Leave at 0515 for the main event.
- It’s been a while since we’ve ventured far from campus. This week we’ll push to find some ground not covered by #F3Swift before. Good idea to bring a headlamp if you have one.
- The route will be here = https://www.strava.com/routes/4195694. **Note, this is a 5.7mi route that we need to finish in 60minutes – which is an average of 10:30/mi. Do-able by all of the PAX that regularly attend F3 workouts. Even so, #nomanleftbehind.
- The workout will be Fartlek style “2 / 1 / 30” workout. Run at Interval pace (a.k.a. 2 mile race pace / “Hard” effort / find your specific recommendation at http://runsmartproject.com/calculator) with Intervals of:
- 2 minutes I-pace; 1 minute recovery jog to rejoin the Six
- 1 minute I-pace; 30 second recovery jog to rejoin the Six
- 30 seconds I-pace; 30 second recovery
- REPEATO on the route until call is made to recover back to home. Expect at least 5 rounds.
- RETURN to the Vine by 0615**.
FT PB – #NoTrackTuesday No Longer Trending
Someone’s gotta do it…just didn’t think it would be me. But we are going down to track for FastTwitch tomorrow morning. Don’t make me do it alone.
The Main Plan:
- 400m run, 400m jog
- 800m run, 400m jog
- 1200m run, 400m jog
- 1600m run, 400m jog
- 1200m run, 400m jog
- 800m run, 400m jog
- 400m run, 400m jog
The Finisher:
- 100m dashes every 50 seconds until time expires
Perfect Weather for Pain
14 men escaped the fartsack and headed over to the landfill to swing a little iron with YHC. I promised a little pre-work and 4 answered the call, on time at least.
The Thang:
Pre-work extra credit (Curbie, Pebbles, Voodoo, and YHC) @ 0515
Pull-ups X 10, Cleans X 10 (each arm), up and over the climbing wall X 3
The main event @ 0530
Mosey down to the middle of the soccer field for COP
Windmills X 10
Heavy Headed IW X 10
Good mornings X 10
Alternating Arm KB Merkin X 10
Mosey over to mid field, far side
KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings, sprint across the field and recover mosey back
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Line up for Kettlebell Bear crawls to the 2nd black line on the field
Mosey over to the Wall:
People’s Chair with upright rows
Balls to the Wall with KB Lifts X 5 each arm (Crowd pleaser – No one thought this was possible)
People’s Chair for 60 seconds
6MOM – PAX Choice
COT
Moleskin:
The weather was absolutely perfect for a workout. It was not too hot, not too cool, it was just right to endure some pain and some pain we endured. The burpee, goblet squat, KB swing combination is my favorite KB combination and It’s one I’ve used in my Foxhole Q’s in the past. This time, I was inspired by Soft pretzel’s Q last week and decided to incorporate some runs and sprints into the sets. We totaled 1.82 miles, which is a pretty good distance for a KB workout.
During the wall work, only a handful of us tried the KB pulls from the Balls to the Wall position. Pebbles still doesn’t believe it’s possible…..
It’s was great leading the men in the Gloom.
Shout out to Wild Boar for taking us out.
Announcements:
Balrog on 3/12 – Sign up for one of the 5, 7 or 11 mile options, 2nd F before, during and after – http://f3nation.com/2016/02/12/preblast-sob-csaup-balrog-march-12th-2016/
March Merkin Challenge – Sign up to participate in the 10K merkin challenge in the month of March. https://docs.google.com/spreadsheets/d/1mGbXGtbmr1mxQeTrAZlIhSvefEcdZYhW5Jo3decBB68/edit#gid=0
Signups coming soon for the Mud Run on 4/30
5 year party on 3/5. Uber Clown Caring from The Vine. – https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
No Run = More Pain
Extra Warmup:
Started off at 5:25 with a light jog around the parking lot 3 times.
Warmup:
SSH x 20 IC
Merkin x 10 IC
MTC x 20 IC
Merkin x 10 IC
LBC x 20 IC
Merkin x 10 IC
The Thang:
Mosey to the rock pile what 5 stops along the way for 10 Merkins IC at each stop.
The last stop consisted of Partner plank Derkins
We grabbed a rock from the pile that we could run with. Headed to the back of the school by the picnic tables.
All exercises were with the rock
10 step up R foot then 10 steps L foot OYO
10 dips IC with rock in lap IC
10 curl to shoulder press IC
Rinse and repeat 3 times
Head to the basketball court
Plank verations 3-2-1 sprint to the other end plank verations 3-2-1 back
Rinse and repeat 5 times
Head back to the rock pile one final set of curl to shoulder press 20 IC for good measure
To keep everyone together we did 10 more merkins IC
Head to the lacrosse field for partner work
Partner 1 hold plank P2 does over/under plank 10 OYO
Flap Jack
Partner carry to mid field then switch to the end
Rinse and repeat over/under 10 OYO
Mosey down to the sidewalk for 10 merkins IC
Heading back to the parking lot we stopped again for 10 more merkins IC
Jail break back to the parking lot for Russian Twist IC for the final 30 seconds.
While I was getting my phone out Transporter lead 10 final merkins IC
Holy beatdown! I am not sure I am will be able to feel my arm or chest later today.
Great workout to the entire group today. Everyone really pushed hard today. Shop Dog was killing the
Plank to sprint workout like he was getting chased by a dog. I was partnered with Legal Zoom, he also took a
tumble today with me on his back but he was able to pull it together. I need to start going to Doc’s garage workout
if Q is going to keep up with the Lawson crew.
Announcements:
5 year anniversary of F3 Nation 3/5
Spartan Race 4/9
Friday will be switching to a gear workout at some point in the near future.
Shout Circuit, thank you for taking us out.
There are 9 driveways on the right ….
The Thang:
16 Of south Charlotte’s finest gathered on the balmy morning at DMZ for a full body beat down. Here’s what we did:
5:30 am – COP for SSHx20 and IWx20; enough warming up
– mosey across the street to the beginning of Camilla for the burped ladder. Run down Camilla toward Carmel Middle School stopping at each drive way on the right for burpees. 1 Burpee at the first drive way; 2 at the second; and so on for 9 total driveways. Then 10 burpees when you reach the Carmel Middle entrance.
– Mary while waiting on six – LBCx30
– mosey to the benches for a modified murph: Dipsx10, Merkinsx20, Squatsx30 and run to the bottom of the parking lot and back. Rinse and repeat x 5.
– Mary while waiting on the six – Nut crackersx30, Heals to Heavenx25
– Mosey to the back of the school for People’s Chair and lunge walk. Partner up. P1 does People’s chair with air presses while P2 does lunge walk to the sidewalk and back. Rinse and repeat x3 sets each
– Plank while waiting on the six
– Mosey to the side of the school for ramp work. Three rounds – Bear Crawl, Crab walk, Rail walk.
– Mary while waiting on the six – fluttersx25
– mosey to the front of the school to complete the Burpee ladder. Runs up Camilla toward Carmel Road Park. Stop at each driveway on the left for burpees. 9 burpees at the first driveway; 8 at the second; and so on for a total of 9 driveways.
– COP for Mary – LBCx20; Boon LBCx 10 on each side. COT
NMS:
YHC has been running quite a bit lately and wanted to switch things up. We didn’t cover much ground but the beat down was effective nonetheless. The mumble chatter started with a collective groan from the PAX when we stopped at the beginning of Camilla and a few PAX realized that we would be stopping at the 9 driveways. We can thank Swamp Fox for pointing out there are exactly nine driveways along this stretch of Camilla. YHC didn’t think through the people’s chair / lunge walk combination – hence the audible after the third set.
Thanks for the opportunity to lead.
Aye.
One Eye
Announcements:
Sign up for the 5th anniversary party.
Preblast: Sunday Run Options #SOBLSD
On Sunday, you will have options if you are itching to get in some LSD (Long Slow Distance) miles on your feet.
Option 1 (Honey Bee Q): 6:00 am at the Vine American Kitchen – 13735 Conlan Cir, Charlotte, NC – 7, 9, and 12 mile options
Option 2 (Strange Brew Q): 7:00 am at the Anne Springs Close Greenway Recreation Complex – 971 Tom Hall St, Fort Mil, SC 29715 – Many distance options
See you there at whatever option you choose. Tweet said Q to let them know you are coming so you don’t get accidentally left if you partially fart sack.
I saw Semi’s boobs.
DayZero is kind of a big deal. It’s sort of like the SharkTank or Ranger of A51. Although, Ranger is more about the personalities and the trash talking than the actual workout. Regardless, it must be brought’n at DayZero. We cracked open a can of #highintensity whoop a$$ and here is what did. I think.
Mosey down Carswell to “The Loop”
1/2 Mile Loop: Right on Bevington, Left on Baybrook, Left on Bevington, Left on Carswell and back to Bevington
Mosey warm-up around the loop
At each turn and the end (4 stops), do the following exercises:
Loop 1: 25 Partner Derkins
–Russian Twist x 25IC
–Knee Up x 25IC
Loop 2: 25 Monkey Humpers
–Flutters x 30IC
–LBCs x 50 OYO
Loop 3: 5 Dumbocrats
–Flutters x 35IC
–LBCs x 50 OYO
Back to McAlpine for 22’s: Dips and Derkins #ouch #armfail
Back to The Loop
Loop 4: 25 Jump Squats (decrease by 5 at each turn)
–Flutters x 30IC
–LBCs x 50 OYO
Loop 5: 10 Burpees
–LBCs x 50 OYO
Loop 6: AYG #legfail
Back to McAlpine rails:
Inboard Supines x 20
Outboard Supines x 20
Flutters x 25IC
Moleskin
It was so crazy that Semi disrobed and that image will forever be burned into our minds. You can’t come back from that.
Fletch tore this workout a new one. He won the loops almost every time. The only time he did not win was when I was his partner and he slowed down for me. McGee and Maybe were up front all morning too.
I could not have called the Monkey Humpers at a more perfect time. At the Baybrook/Bevington intersection, there was a running group of about 30 women that had front row seats as we monkey humped. It was special moment. The flash photography was insane. Now I know how Brad Pitt feels. One even gave their number to McGee #perfectform.
McGee brought out a co-worker as an FNG and promptly left him to survive on his own #caring. D-Stick played defense on the Lacrosse team in college (Penn State?). McGee originally named him Long Stick but thought D-Stick was better and more tame (??). I have no idea how he will be able to tell anyone his name. D-Stick hung tough through a hard workout #punsallovertheplace.
It was good to have Maybe down from Metro. He’s a big Cardinals fan, which makes him kind of sketchy, but still a good dude. Come down south anytime.
Voodoo showed up and crushed 24% of the workout. At least he kept his shirt on.
The site Q’s failed to show up. Thanks for the keys though.
I thought we would have enough time for one more loop but we failed. Still got in 4.25 miles, 210 derkins #thatsalot, 200 LBCs, 110 dips, 100+ Flutters, 40 burpees, 40 pull-ups, and other stuff. It definitely felt more like 6 miles.
Annoucements:
Big F3Nation 5 year anniversary party on 3/5. Come celebrate F3!
Dozen Dashers Doused in Dirt
It was cool morning, but warm enough that no one wore mittens or snow pants. After a brisk gallop, we diverted into a vacant parking lot for a quick warm-up. Some remarked that we had never used that parking lot in the past. #howexciting!
Warm-Up
SSH x 20
IW x 15
Mountain merkins x 20
A round of time bomb burpees
We exited the parking lot by bursting through the bushes. 😉 Then we turned north on Ballantyne Commons Pkwy to the Y Soccer Field.
Helipad Work 1
Plank work, with extended arms
1 minute invisible jump rope
Pike up x 10 #deceptivelydifficult
Tuck jumps x 20
Single leg deadlifts x 10 each leg #balance
Butt-kick jumps x 20
The Beast
Six cones down the soccer field, 6 of the called exercise at each cone, jog back, plank. 6 rounds #666
Round 1 – Hand-release merkins
Round 2 – Bear crawl / Carolina Dry Docks
Round 3 – Crab walk / low-country crab
Round 4 – Backwards run / Sister Mary Catherines
Round 5 – Mud angels
Round 6 – Burpees
Helipad Work 2
LBC x 20
Side crunch x 10 each side
Bear-hug leg lift x 10
Blast-off Sprints
Partner-up. Partner 1 provides resistance as Parnter 2 runs. After 10 yards, Partner 1 releases and Partner 2 sprints the length of the field. Partner 1 does merkins while waiting. Switch. Repeat for 3 rounds.
Run back home (almost) and gather for three rounds of 50-yard sprint relays.
Fin. YHC on the take-out #Godstuff
Moleskin
My goal was to add in some new exercises (Pike Up, Bear-hug leg lift and Single-leg deadlifts) plus, a healthy amount of sprints and jump work. I have to say, I had a lot of fun today. It was a great crew. Despite some initial whining about the moist field, the PAX enjoyed the time on the grassy field. #wipeyourfeet
Annoucements
5 Year Party
Balrog registration is open. I encourage you to run Balrog if you can, but Stonehenge will remain open.