12 men took to the workout like a bear takes to salmon
The thing
Run around to summerlin and COP at the corner of Summerlin and Abbotswood
25 SSH – CAD – Whisper
20 MC – CAD
10 Merkins – CAD
Run over to Foxworth
11’s on the hill – Merkins and the top and Squats down at the bottom.
Run up Windyrush and over to the church.
Rock Work –
Chest Presses – 25 CAD
Curls – 20 CAD
Partner Work
One partner runs while the other does the called excercise
1. 200 Tricep extensions
2. 200 Curls
Mary – 15 LBC’s, 20 (don’t know what they are called but one leg on other knee cruches….learned from Kirk)
Finale – Curls till failure OR 100 whichever comes first
COT
Moleskin
It all started at Death Valley when Puddin asked me to q by trying to use his fingers to spell a “Q” #no. In all seriousness it was a great day to lead and I am appreciative of the opportunity. Hydra is such a great spot to q because there are a TON of things to do out there. You will always get at least 3 miles in (thanks to Ironsides for keeping track) and if you haven’t had a chance to do it please get with Good Hands or Pudding pop and sign up.
There was some new faces and old favorites out there as well. Always good to mix it up and hit a few workouts that you aren’t used to.
Jamboree as always runs in….that Man is a machine. Daisy is running in to every workout as well.
On a side note, I don’t think there is anyone in the tent over at the pumpkin patch because I imagine we would have gotten yelled at by them if they were in there.
Announcements.
3rd f – Monday’s – Dunkin Dounuts at the corner of Rea and Colony.
Mud run this weekend.
Brave is converging with Centurion tomorrow.
26 pax got a mix of the valley and FT today…
The Thang:
Run 1/2 mile down to Rosecliff
11s on hill at Rosecliff and Strawberry: burpees and squats
Various plankwork; run backwards back to up Strawberry
Run 1/2 mile back to school; mosey to back lot, get cinder blocks
Total distance: 3.4mi
COT
Moleskine:
Announcements:
20 Swings
20 Merkins
40 Swings
40 Merkins
5 (10 -since we were doing two handed we doubled) Swings – Sprint to first cone ~ 40 yards – 20 Merkins upon return
10 (20) Swings – Sprint to second cone ~ 70 yards – 20 Merkins upon return
15 (30) Swings – Sprint to third cone ~ 100 yards – 20 Merkins upon return
5 Clean and Press Right, 5 Clean and Press Left – Sprint to 1st cone – 20 squats upon return
10 C and P R/L – 2nd cone – 20 squats
15 C and P R/L – 3rd cone – 20 squats
5 Snatch Right, 5 Snatch Left – Sprint to 1st cone – 20 Merkins upon return
10 Snatch R/L – 2nd cone – 20 Merkins
15 Snatch R/L – 3rd cone – 20 Merkins
few minutes of Mary
20 High Swings
20 Heels to Heaven with KB Press
20 Dolly with KB Press
Thanks for allowing me to lead, a great group of men that decided that the first F3 of the Fall at 34 degrees would not keep them in the fartsack. Chanel mentioned something about mudrun training and I thought I should add some running…but Frehley’s added that it was the most running they had done at Foxhole…Brown would not have approved. Pebbles mentioned the Gladiator race coming up down south, and Chanel added that it was the hardest 6+ minutes he has ever experienced. Sign up and support!
Come to Devil’s Turn this week to get a little Threshold Pace in your life. Like last week there will be a 4:45 am option and a 5:15 am start time. All options will end at 6:15.
We will start in the greenway parking lot at the corner of Rea Rd. and Bevington Place. Prior to showing up, find your “Easy,” “Marathon,” and “Threshold” training paces at http://runsmartproject.com/calculator
Option 1 (5:15 launch with Bratwurst): Start at an easy / warmup pace for a mile, run 1 mile at “marathon” or “threshold” pace, rest jog for 2 min, repeat this one more time watching for 5:45 where you should turn around to come back, repeat the intervals 2 more times, then cool down pace into COT.
Option 2 (4:45 launch with YHC): Start at easy / warmup pace for 1.25 miles, 1 x 20 min at threshold pace (10 min out/back to 0.5 mile marker), 3 min rest periods, run 20 min at threshold pace, rest 3 min, run 10 min at threshold pace, rest 3 min, 2 mile Easy
Option 3 (5:15 launch with Bratwurst): Begin with Option 1 and join Option 2 after the first 20 min threshold pace at mile marker 0.5. Continue with the rest of Option 2.
Complicated enough? An alternative is to show up and run for 60 minutes on the greenway with a great group of guys. Anyone can get into that.
Bring your headlamps since the greenway is very dark and the sun doesn’t come up anymore.
18 PAX left the friendly confines of the Ballantyne AO on a Tuesday morning at 0530 to embark on a Lancaster Hwy bootcamp adventure.
Posted on behalf of Beaker.
The THANG:
The Naked Man Moleskin:
Beaker
#F3Swift launched at 0515 on Tuesday starting a new round of Speed Training. Some came at 0500 to warm up for a while longer.
The THANG:
Moleskin:
Announcements:
Your Humble Correspondent,
Bratwurst
The tweet the night before stated “mudrun friendly.” What it should have said is we are not going to work too hard on the legs minus a little mosey. Eleven men decided to assemble and join me in my first Q at #F3TheMaul since my broken wrist. 5:30am came and off we went!
Did not have a plan today because I wanted to see who showed up to base what type of work we were going to get ourselves into. It usually works better this way. The AO has so much to offer you can pretty much find something to get into.
Warm Up: Disclaimer was given. Thirty minutes of IW was called but was quickly changed to x 10. Slow squat x 10. Slow merkin x 10.
Enough of that. We mosey over to the intersection of Ballantyne Trace and Forum Ave. The three legged star fish was named and instructions given. You were to partner up based on opposite speed. Partner one would do the called exercise while partner two held a perfect plank. We ran to the bottom of Ballantyne Trace, the top of Forum Ave and the top of Ballantyne Trace. Round one was twenty diamond merkins, round two twenty wide arm merkins and round three twenty merkins.
Mosey back down Elm Ln towards the theater. Stopping along the way twice for slow merkins in cadence x 20 and one more time slow American Hammer aka Russian Twist x 20.
Stop again in the parking lot beside the theater for slow count merkins x 15. Recover and mosey towards the parking lot next to the BofA kiosk. Partner back up with your original partner. Three rounds with partner one run around the two islands and partner two holding a perfect plank until partner one returns.
I tried to dress up the merkins suicides as similar to merkin suicides but this group is much too smart for that. We did four parking lot lines with ten merkins at each stop. Plank till the six returns.
Get back with your partner for partner hand slap merkins x 20. Lots of grunting was heard at this point. Recover and mosey back to the launch point. Stopping along the way for American Hammer x 20.
Circle up for Mary. I asked who had not Qed before. We have a very experienced group because only Pebbles had not Qed. He lead us in the first round of mary with heels to heaven x 20. Loogie called dying cock roach. Go Daddy called Rosalita and Fire Hazard did flutter x 20. That was a wrap!
Moleskin: We had a lot of guys out this morning participating in the mudrun. Should be a great time. I did not want to burn up their legs along with Haggis who is doing a mere 100 miles this weekend! I think we accomplished the goal of taking it easy on the legs. There was some complaining about the upper body being overworked but everyone should have plenty of time to recover. Besides the water at the mudrun is going to be so cold you are not going to feel anything below your head anyway. Good luck to all of the pax heading down that way on Saturday. Have fun and be safe!
Good luck to Haggis and the men he has recruited to help pace him on his journey through the woods. Haggis is doing five laps for a total of 100 miles. You are made for these types of events. It is nice for Honey Bee and Strange Brew to volunteer to be out there pacing Haggis at night. You will get it done I have no doubt.
Announcements: Pay for the bus if you are going to the mudrun. There are links all over Twitter.
That is all. Have a great day!
11 PAX (including 1 FNG) posted at the Charge this morning for YHC’s return to PDS after a long hiatus. More on that later.
As is my custom, YHC pulled into the parking lot at PDS hot at about 5:27 to find a smattering of PAX standing around. Another few showed up and at 5:30, and a brief disclaimer was delivered to a mostly veteran crew.
Head to the carpool oval (at least I assume it’s for carpool) for a quick COT:
Mosey to the near end zone of the football field and partner up. Size, speed, IQ, none of that matters.
Partner 1 runs to the Horse Head at the top of the stairs, Partner 2 performs called exercise. Flapjack until called # of reps/rounds is achieved.
Mosey up to the bleachers for some bleacher work:
Mosey back to the start for some Mary and other stuff:
Circle up for Name-o-rama. We had to wait a few minutes while our FNG finished spilling merlot, which almost led to an unfortunate nickname. Thankfully, he pulled himself together and explained that he is a patent attorney at Alston & Bird who went to undergrad at Georgia Tech and law school at Georgia. No matter who wins the annual in-state football game, he’s happy. #HouseDivided He mentioned he worked on sonar technologies (#random) and was named Ping. In hindsight, YHC probably should have taken it one step farther and named him Crazy Ivan or something, but I wasn’t capable of making the leap in the gloom.
Thanks to Tesla for the take out in COT.
Moleskine:
YHC started in F3 about 2 years ago and the Charge used to be one of my regular stops. I was posting pretty regularly with a buddy (Shockoe Bottom) that lived in Foxcroft, so it was more or less in the middle. SB has since had to drop from boot camps due to injury, so I’ve enjoyed slightly more sleep by posting along the Route 51 corridor. It was nice to get back to PDS to see some old and new faces.
This workout was inspired by (blatantly stolen from) one of those early workouts. The Q was Tiger Rag, who YHC met for the first time that morning. YHC partnered with SB and we struggled to keep up with the rest of the PAX. It was a tough workout, but I remember enjoying the partner aspect of it. So, I brought it back and the PAX dominated it. I’ll have to increase the counts next time.
The bleacher set I stole from a workout around the same time where the Hoff was Q. I didn’t post at that one, but stumbled across it when preparing my weinke. By the time that was over, the legs felt like lead.
I hope everyone enjoyed the workout and got their money’s worth. If not, please reach out to the site Qs for a refund.
Thanks to Baracus and Double Ds for inviting YHC to Q. The Charge is a great AO with a great group of regulars and site Qs. I highly recommend everyone adding it to their rotation.
Announcements:
None mentioned. Please check Twitter and the weekly A51 email for updates.
Posted by Mermaid for Cane
17 pax at Anvil for a beatdown administered at the hands of Cane. Schedule had site-Q Young Love listed to Q. He is healing up his calf and we needed a pax to step up. Disclaimer given and off we went.
Thang
Warm-up mosey through a few of the many parking lots of this 100-acre AO. Circle up in a lot nearest entrance 4.
COP
SSH x 20 IC
IW x 20 IC
Merkin x 15 IC
Slow Squat x 20 IC
Line up for Indian Run. Through campus out entrance 3. Left and another left on Rae. Left on 51. Back onto campus at entrance 2. Continue to the lot in the front of campus near entrance 1. Line up.
The Beast
Run to first light. 6 x called exercise. Run to next light. 6 x called exercise. Next light. 6x called exercise. Turn around and repeat back to launch point. Full Beast.
Exercises: Merkin, Squat, CDD, LBC, Sister Mary Catherine, Burpee. Plank-o-rama to regroup.
Mosey over to the CHAMPS field pavilion, AKA, the sweatbox.
Bench Set: 10 Jump up or Step up/15 Derkin/15 Dip. Mosey across thoroughfare to parking lot directly across from pavilion to far street light. Line up. AYG back to pavilion. Repeat Bench Set. Plank o rama.
Repeat AYG and Bench Set.
Mosey to Rock pile and grab an exercise rock.
Rock Set
Civilian cadence: 10 curls/10 presses/10 Tri Extensions. Repeat.
Drop rock and mosey back to launch lot for COT.
Moleskin
Strong crew at Anvil today as usual. All men pushed hard through this workout. T-claps to Cane for stepping up to fill the Q spot and give Young Love some needed time to heal up. Enjoyed running through the Beast as it has been a while since last done at Anvil. Never disappoints. Champagne did not wear his form police uniform today, but told YHC that he and Iron Horse are on QC duty and reporting directly to Tiger Rag. #ISI Watch your form and cadence count out there men. Several guys pushing the pace today. Good to have Matlock join us. Thunder Road pushing hard. Garmin had us at 3.0 miles. Very solid workout and effort by all.
Announcements
Mud Run this Saturday, 10/24. If running please pay for transport. f3mermaid@yahoo.com with any questions.
Lorax has his VQ at Centurion on Friday. YHC is taking the morning off to rest up for the Mud Run. Hate to miss this one. Lorax will bring a strong workout. Get out and support him in in his first Q.
9 PAX braved the cold and showed up to warm their bells.
I was the only one in tights, again. I hate being cold, so if it’s below 40, I’ll be wearing tights.
I tried to keep us warm as the temperature was dropping to 33 by the end of our workout. Did I mention I hate being cold?
Warm-up
SSH, IW, LSS, Merkins, Plank 1-arm hold, MTN climbers, 30 2-handed swings
Partner up with similar size bell
Partner 1 run a lap on track, Partner 2 exercise, then flapjack each round:
Round the world with Mary:
Louganis, overhead extensions, Russian twist, flutter press, LBC
NM:
Grateful to lead. Thanks for the opportunity!
Announcements:
Nov 8th Soccer grunge match @ Matthews Sports Complex
Area 51- Turkey Bowl – Thanksgiving morning @ 7:30am, Charlotte Christian.