Running, just like NASCAR, can be boring, so that’s why most people run in groups. And most NASCAR fans associate with one particular driver and instantly identify in shared success or misery with other fans.
Running on a track, just like NASCAR, is extremely boring. That’s why in NASCAR they script rivalries, bumps, and crashes to make the 4 hours of left turns to have some variety. Just like NASCAR, we scripted some variety with the “floats” on the track. No watch or exact distance necessary. Just accelerate on the straightaways of the track (a.k.a. Strides) and jog or “float” the curves. You could do this to average a 6 minute pace or to just run 2 miles continuously while not focusing on pace. Effort is the key, and it is a way to get more ability levels to stay closer as a whole.
The way it actually worked out this morning was perhaps a little different for the pack staying close.
After the first mile to stay together through Bevington and make sure some new PAX knew where the key turns were for the way back, all of the PAX picked it up on Coburn (after a mile) to settle in. Gerber gave chase to Frasier and held on until the track. Would prove to not be the last time Gerber chased today.
Once at the track, a quick regroup and then we were off. Key instructions to 1) leave track for the 2+ miles home by a time that would get you back by 610-615. and 2) float the corners. Noticed most PAX seemed to grab on to a buddy or two #drafting. Even with Frasier laying down the pace and YHC tagging along, not many opportunities to pass out there, which means everyone was giving an honest effort. When a pass would occur, there was definitely no putting the guy into the wall in order to make the pass. Guess we weren’t quite all NASCAR today.
Hairball gets kudos for staying on the lead lap with Frasier. There may have been more PAX to do so, but if you don’t show up on Strava Fly-by (our activity here), you don’t get credit (unless YHC can identify you because he’s chasing you)!
Edit – several hours after publishing, Gerber was peer-pressured into joining Strava and posting his workout. Upon further review – credit has been given to Gerber for also staying on the lead lap!
Tuck and Bunker were laying down PRs on every lap today. It may have been because it was their first time running this course, but they were still PRs!
Leaving for the 2 miles home just before 0600, the PAX didn’t let up and kept the momentum going.
While StrangeBrew tried to pit at one point (despite his own instructions to look for the Stop sign before turning – he just turned at the wrong sign), he broke the pit road speed limit because he didn’t want to let the Prohibition pace car go by and then be a lap down. Broke his own PRs for the segments home – https://www.strava.com/activities/470093091
Prohibition, leading the chase pack on the way back to COT, was setting PRs (https://www.strava.com/activities/470088780). These were well-earned, not just given.
Ironsides was motoring on home stretch, fuel tank nearing empty, but watching the rear view mirror. That’s what happens when you set a ton of PRs (https://www.strava.com/activities/470088419) and go a full 10K at DevilsTurn. He coasted across the finish line on fumes.
Is Gumbo really that new to Strava, or why does his results say best 1 mile, 2 mile, and 5K of all time? That’s pretty strong following a great performance at the JoeDavisRun 10K.
News alert – Mr. Brady didn’t wring out his shirt at COT. Must have been near Absolute 0.
Gerber once again ran down Frasier, and Frasier pulling over to fix a flat tire certainly helped that, but it was pure honest effort by Gerber to keep reeling in the leaders.
Getting back well before 0615, everyone followed pre-run instructions. We had enough time to shame those not planning to participate in the BRR, make some announcements about da Vinci tomorrow, and head on our way pretty quickly.
Godspeed to Honeybee and Haggis in the Charleston Marathon on Saturday the 16th – track them at http://georesults.racemine.com/Harris-Teeter-Neighborhood-Food-Pharmacy/events/2016/Charleston-Marathon/track
Bib 231 and 318. May they be Swift, may the right muscles Twitch well, and may they avoid taking a Turn for the worst.
Bis wir uns wieder treffen,
Bratwurst
Cotton Tail took the lead this morning as 21 men including 1 FNG showed up for a good ole fashioned F3 workout. Knowing that Cotton Tail and his wife have 11 2.0s we knew this morning was going to be tough, disciplined, and no one would be able to shake him off his game.
The thang-
Mosey to the parking lot for some sort of COP. After the disclaimer was given a glimpse of the agenda was mentioned “there will be plenty of Merkins and Burpees”.
*10 burpees
*2 Merkins – 5 LBCs, 4 Merkins – 10 LBCs, 6 Merkins – 15 LBCs… All the way to 20 Merkins and 50 LBCs
*mosey to top playground by stadium concession stand – split into 4 groups. G1 burpees, G2 dips, G3 lunges, G4 run to parking lot and back. Rotate to next station when runners get back. Go through complete cycle 4 times.
*mosey down to track for 1 lap – each corner do 20 Merkins
* mosey back to parking lot for some Mary
The skin-
Great Q by the Cotton Tail himself. A ton of chatter during the COP until the Merkins went from “this is monotonous to this is getting difficult to when will we stop?!?” No chatter from Lobstah Roll as he knocked them out without breaking a sweat.
As we moseyed to the playground, instead of monitoring their own form and keeping themselves accountable, seemed like the pax was much more interested in what everyone else was going in their groups. “Peacock – get your hands out of your pockets and do some lunges!” “Cheese Curd – glad you’re back but you’ve got to do more than 1 burpee!” Just some of the comments which were heard…
Stone Cold mumbled something about beating the soccer guys on the sprints. Not a good motivation tool. Epic fail.
Lots of talk of Freedoms traveling red juke jeep! Sure to be an appearance @ Joust soon!
Dollywood was still busting chops for the “classic rock” of the 80s from Skunk Works! You need to grow up son.
Respect to sansei – you inspire more men than you know!!
Thanks to Yeti for EHing FNG Craw Dad! As names were being offered up Skywalker and Header got into a debate on who Gary Coleman played on 80s sitcom Different Strokes. What you talkin’ bout Skywalker?!? Header had it right – Arnold Jackson!
Great job Cotton Tail!
11 now stronger pax posted at Mountain Goat, getting back to their roots doing a little hill climbing. Appreciate Booyah who showed up to accompany YHC on the pre-run.
The Thang:
Warm up run to Rising Meadows in Raintree followed by dynamic stretching.
Run up Rising Meadows for 30 sec at a “hard” pace and then mentally place a marker at that spot
Recover down the hill.
Repeat x 5
Time for a break, run up the hill backwards this time…
Then repeat the forward up the hill process 5 more times
Meet at the top of the hill for 3 x downhill repeats recovering up (not as much of a recovery).
Partner up and head back to the Semi-Gloss Palace, then circle back to the six to finish at the track for 4 rounds of 200 M repeats with 200 M recovery at your R or mile time pace.
Finish off with 2-3 laps of cooldown and then off to the cars for COT.
NMM:
This one really seemed to hit the legs pretty hard, the mix up of hill and then higher turnover speed will probably be good long term but my legs are killing me. Strong effort by all the pax today.
9 SOBs launched at 0515 from The Vine for some Obstacle Course Race (“OCR”) Training. We waited until 5:16 for JRR Tolkien but he was a no-show.
Here’s what we did:
The Thang:
Mosey to the parking lot near the intersection of Ballantyne Corporate Place and Brixham Hill Ave. for COP: SSH X 10 IC, IW X 10 IC, Merkins X 10 IC
Mosey over to Ballantyne Corporate Place for instructions from the Q. We are doing an obstacle course pyramid that includes stops for Dips, Pull-ups and Burpees. The first round included sets of 10 of each exercise and was done at fellowship pace so everyone could learn the route.
We ran .25 miles up Ballantyne Corporate Place to the Bridge and did 10 Dips on the Bridge.
We then ran a total of .35 miles by heading back towards the start, turning left into the first entrance of the Snyder’s Lance Building, then around back behind the building and bear crawled over the bridge, then turned left onto the athletic trail, and jumped the parallel bars, stopping at the pull-up bars for 10 pull-ups.
We then moseyed back .25 miles towards the bridge, jumping over the parallel bars and bear crawling over the bridge and turning left on the fitness trail. We then turned left on Ballantyne Corporate Place and finished at the start by doing 10 burpees.
Time to climb the ladder. The .85 mile course was repeated 4 more times with sets going up to 15, 20, 15, and back to 10. Once you finished, you are to run the course in reverse direction to the six to help them finish their set.
We then moseyed over to the short wall next to Lockness for LBCs X 50 IC.
COT
Moleskin:
I was absolutely pumped to see Loogie pull up to the AO this morning. I saw him on Wednesday for the first time in several weeks and he told me he was going to be a runner for a while so his shoulder can heal up. YHC send him a personal invite promising he could run as much or a little as he wanted this morning at The Brave.
Today was about pushing yourself to a pace that you can maintain for the whole hour. Fire Hazard led the way with Cable guy right on his heels. Wild Turkey and Van Pelt we neck and neck for the entire workout. YHC followed after those guys wondering what the heck I was doing to myself after Soft Pretzel’s calf crushing workout in Indian Land yesterday. Outback, Mr. Bean and Frehley’s Comet were next and I could hear some very entertaining mumble chatter about Frehley’s trip to the National Championship game (Sorry Frehley’s). The star of the hour, Loogie, held down the six. He crushed the course. I gave him an opt out circuit if he wanted less miles and he wanted nothing to do with that. Great work fellas.
It was an honor to lead you men in The Gloom
Announcements:
Double down Opportunity tomorrow 1/16. 6 – 6:45 at Stonehenge (0545 pre-run option) and 7-8 at Ballantyne’s newest workout da Vinci. Coffeeteria at Starbucks to following Da Vinci.
F3 Family Hike at Anne Springs Greenway on Saturday January 23rd. Cost is $5 per adult to get into the park. We will hike and at a picnic.
Suggestions are ideas that can be taken or rejected; it’s up to the person who receives the suggestion. They can be in the form of advice, opinions, recommendations, tips, proposals, or a myriad of delivery methods. Suggestions frequently make their way into our morning workout routine. Sometimes they are helpful, sometimes they are not – usually they are considered ignored by the workout Q, sometimes (but infrequently) for the betterment of the workout.
26 conceitedly assertive pax posted at F3 Kevlar on this fine January morn, many still basking in the afterglow of the man-ball of awesomeness that was fired from the Kevlar cannon a week ago to this day.
What I remember from the workout:
COP at gym parking lot near flagpole – couple of unmemorable things and 5 burpees – defined this location as STATION 1.
2nd COP at base of high school hill – couple more unmemorable things and 5 burpees – defined this location as STATION 2.
3rd COP on soccer practice field – at least one more unmemorable thing and (maybe) 5 burpees – defined this location as STATION 3. Note the tires all lined up in a row with the cones.
Split in three groups (while planking, you know, to avoid standing around). Split off to your respective stations. Rotate through the stations until time is called.
If you found yourself amongst strangers midway through, you were either really fast or really slow – or maybe your teammates were. No worries – you vs. you. Keep on pushing.
Regroup everyone and head back to the practice field.
Suicides to the cones
Circle up for Mary
After a near mutiny, with 2:30 left on the clock, the Q acquiesced to the rabid calls for the Bangles and attempted an abbreviated Eternal Flame with a couple of discretionary fast-forwards.
DONE
Small burrowing insectivorous mammal with dark velvety fur, a long muzzle, and very small eyes skin
No idea how many to plan for this am, so I set out 9 tires figuring we would have 20 and it would be overkill. Surprised by the numbers, and we had just enough once we split into three groups. 52 combined last week between Joust/Kevlar and 47 this week is some sweet action. I think the summer merger gave Joust some time to establish itself, while the Kevlar reopening re-attracted some past attenders. Either way, we are glad to see this.
By the way, setting up all of this junk before the workout takes more time that I thought. I have always taken the fabled Bulldog workouts for granted, but the little fella gets up at around 3am to set up shop. He told me I had to make Kevlar different (i.e. don’t just run around and do merkins for 45 mins), so this was my attempt.
The absence of Bananas was noted, but not entirely unexpected. This hurt deeply after I endured his horrible #brobuster double kettlebell workout at the Meathead and cordially invited him to join us in this mornings festivities. His response was a somewhat lukewarm “I need to.” It appears that he yielded not to his needs, but to his wants this morning. Perhaps this was because I threw up in my mouth and accidentally spit it into his sock yesterday.
Lots of suggestions coming in left and right throughout the morning. Some of these were audible, and some were just demonstrated by the pax by creating their own version of the workout. Next week, I will bring a suggestion box that will be located on top of the trash can, barely balancing on the edge. Some notable suggestions included:
“I thought this was supposed to be Fun Friday! Can we just do the Bangles thing and some Mary?”
“I’m not going to do any side-straddle Hops, even though they are my namesake. (this was an implied suggestion) and I think everyone should follow suite.
“Instead of the sit-up station, I’ll just lay here for a while and wiggle my legs a bit.”
“I brought Steinbrenner all the way here (it’s his Birthday, don’t you know) and told him that we wouldn’t do any burpees since you are leading. There is no basis or historical precedent for this, but you should consider it strongly.”
“You shouldn’t have started that next suicide run, because there is a man still struggling to finish the last one and he looks like he may die” (note, suggestion was retracted once I pointed out that it was only Brown)
“I can’t hear you because you sound like you have a mouth full of half-chewed Raisinets – please speak more clearly and/or hire a translator”
“We should really do the Bangles now because it give me an opportunity to stop exercising and just lay there for the rest of our time together”
Announcements:
That’s all for now. Stone Cold on Q next week, so hope to see you fine gentlemen back out.
The boys were looking eager for a double dose of the pain train today and although you are a fit bunch I hope I stung you a little.
16 strong, just the perfect number for x2…
The Thang:
SSH x 20 IC
Merkins x 20 IC
Stretch it out
Good mornings x 15
Two hand swings x 20
Partner up like sized bell:
8 x 4 double swings
8 x 4 double clean and jerk
8 x 4 double chest press on back (decline)
8 x 4 double snatch
8 x 4 lawnmower each arm
8 x 3 double goblet squat
8 x 4 double press
50 Swings without stopping
Moleskine: The workout was planned to make guys work, I trust it hit the ones who wanted it… Turkey Leg and Fletch were on the Union County line running like coyotes when I saw them from my warm car on the way in and still made it in time.
Witch Doctor was killing it today as usual, Destiny bringin it as WD, and leave it to Horsehead to throw up in his mouth and skip it into my ankle…fellowship. Busch showed up in his sleeping bag just in time and jumped into the heavy weights literally in his sleep, beast.
Good to see POP out there swinging some iron, he’s only a runner in the daylight, there’s a monster inside trying to get out! As always, this is an awesome site and I appreciate the opportunity to lead the guys in S. Charlotte that are struggling with High T.
Good news…watch programming not required
Bad news…hill repeats are on the menu
Good news…Pre-run at 0500 at a true warm up pace
That is all, see you tomorrow
Geraldo spoke it into existence and thus, it is so named: #JukeJeep.
JukeJeep indeed re-appeared, along with 10 red rockers that reveled in some Sammy Hagar and Chickenfoot this morning. Of course a little Flyleaf, Lacey Sturm and Skillet never hurt no one. But the KB’s… well, thats another story. As the Doms begin later today, let me just say with all the sincerity I can muster…. “You. Are. Welcome”.
It begins……
Upper parking lot.
5:30 lets roll – 3 laps around upper parking while waiting on the “coming in Hot” gang. Then Mosey to back parking lot, next to the track. JJ and KB’s awaited.
Header Q-jacked and led some SSH x30 while YHC fired up the JJ.
IW x30
Disclaimer disclaimed, proclamations made, instructions on how to do 2 Handed Swings was given and we. are. off.
Part 1
Circuit:
.45 secs – LSS
.30 secs – Two Handed Swings (KB) or Plank (modify)
.30 secs – Reverse Lunge (right)
.30 secs – Reverse Lunge (left)
.30 secs – Two Handed Swings (KB) or Plank (modify)
1:00 min – Merkins oyo
.45 secs – Carolina Dry Docks
.30 secs – Two Handed Swings (KB) or Plank (modify)
1:00 min – LBC
.45 secs – Heels to Heaven
2:00 mins – i-Pace lap around the track
Plank when finished
REPEATO (entire circuit)
Part 2
1:00 – Two Handed Swings
1:00 min – LBC
Mosey to Matthews Elementary breezeway
.30secs – Peoples Chair
.30secs – Lower 1 inch, Peoples Chair
Air presses x 30
recover
.30secs – Peoples Chair
.30secs – Lower 1 inch, Peoples Chair
Air presses x 30
recover
.45secs – Peoples Chair with KB in Goblet position
recover
40 step ups (on retaining wall, varying heights based on your adventure desire)
10 Incline Merkins (on the wall)
Take KB’s and mosey to upper PL.
Part 3
Circle up
the Dolly x30
LBC x20
the Rosalita x30
LBC x20
the Protractor (called clockwise through the entire circle of Pax)
theEnd
I think we may have possibly scared the tomatoes away this morning with Sammy Hagar blaring and KB’s swinging. But thats ok … the upper parking lot seemed to work well for them. Subsequently, the boombox they typically use may have not been capable of producing the Decibels needed to overcome the raucous activity and inappropriate sounds emanating from the pax, ……not to mention the music.
Special thanks to Header and Geraldo (ruck) for the gear.
Sinsei… literally rang his bell and has marks to prove it!!!! ( he is one Tough pax)
I am beginning to notice that Nomad (respect), Short Circuit and Retread just consistently knock it out and manage to make the rest of us look like we have no idea what we are doing. HA Great job guys, awesome, consistent work ethic.
Tawney as always tearin it up.
Thx to Smokey for bringing Sean (FNG). Now known to the world (at least the F3 world) as theMic! (pronunciation: “the Mike”)
Thank You SlimFast and Geraldo for the opportunity to lead and for your relentless coaching and encouragement. Blessings All
Thank You Smokey for the out.
YHC rolled in early (5:26) to lead the merciless, unrelenting beatdown of 16 unsuspecting PAX (plus YHC, who was suspecting).
The Thang:
After a quick disclaimer (YHC is definitely not a professional, modify as needed), we were off. Things started with a long jog/run to the parking lot in front of Firebirds and Cantina 1511 (IMHO, not the same since the founders sold out, I’d recommend their new place, Paco’s Tacos and Tequila in SP). The Q enjoyed the “I thought you were a kettlebell guy” comments from the PAX during the relatively long run.
Circle up for the warm up COP:
Head over to the low wall around the fountain between D&D and Chipotle (the restaurant, not the F3 man). Grab some wall for the following:
Run back to the parking lot in front of the movie theater for 3 man grinders:
Run over to the theater wall near the launch point for a quick B2W/Peoples’ Chair set:
Mosey to the base of that monster hill for a triple nickel:
Still some time left, so let’s do some more grinders (same teams):
On your belly for an out and back AYG to the next light post. On your belly for another AYG to the light post. On your belly for a final AYG to the start point. I think Bucky won all of those, so he was apparently sandbagging the rest of the workout.
Seven Minutes of Mary:
Done
COT: Thanks to Big Tuna for the takeout
Moleskine:
For those of you not fully conversant in Voodoo lore, “gris gris” has two meanings. #classisinsession The original is an amulet to ward off evil (this is the definition referred to in the tweet). The more common (at least to Cajuns) meaning is black magic used against an enemy. I hope everyone enjoyed the gris gris (second meaning) this morning.
According to my trusty Garmin, we got about 2 miles and hit the legs pretty hard. YHC has had some tough workouts at this site and hope he was able to deliver sufficient pain for the PAX. If not, please see Heartbreaker and/or Strawberry for a refund. I’m pretty sure it will be paid in pavers from Strawberry’s truck, so be careful what you wish for.
This was YHC’s first Q of 2016 and it was an honor to lead a strong group of (mostly) wily veterans. Thank you to Strawberry and Heartbreaker for the opportunity. Keep up the good work at a great site. Also, thank you to the PAX for posting in the chilly temps.
YHC didn’t want to interrupt the flow of the namorama and didn’t get his phone out of the car. As a result, he missed one member of the PAX in the list up top. Sound off in the comments and get the credit you so richly deserve. [Added Wild Turkey above. Sorry to have left you off originally!] I have only posted to Rebel Yell once before, so it was good to see some new faces. I hope to see more of you in 2016.
Announcements:
See, the LORD your God has given you the land. Go up and take possession of it as the LORD, the God of your ancestors, told you. Do not be afraid; do not be discouraged.
-Deuteronomy 1:21
The next great SOB AO is just sitting there. The least we can do is go up and take possession of it. Join us this Saturday at 7AM at the Blakeney Shopping Center to help launch F3 da Vinci with style. Coffeteria to follow at Starbucks. Stonehenge will be ending at 6:45AM on launch day, so doubling down is thoroughly encouraged.
We are excited to bring F3 to even more men in the Ballantyne and surrounding areas. The Blakeney AO was selected very carefully and deliberately. It is strategically located and is full of iron sharpening features that we’ll be utilizing for years to come. Get some!
Why “da Vinci”?: You may have heard of Leonardo da Vinci. He was a true creative genius; a master of painting, sculpture, invention, architecture, science, mathematics, engineering, music and on and on. This name sets the tone for the type of creative/thoughtful workouts that we’d like F3 da Vinci to be known for.
Where: Blakeney Shopping Center (corner of Rea Rd. and Ardrey Kell Rd.). Park in courtyard area in front of main fountain/playground area and gather in fountain/playground area.
When: Saturday, January 16th at 7AM
Style: Bootcamp
Site/Launch Q’s: Tuck and Mic Check