The sun broke over the horizon and the pax rolled in to start their day with a light mosey, most of that is true except for the sun part.
Wait for Soul Glo to get out of his car…then a quick overview of the warm up procedure, since this is a moderate running workout, we warm up at a moderate pace, those runners that need to go faster turned around at Coburn to pick up the 6/Q (turns out you can Q a running workout from the 6). Some dynamic warm up, saving the skip to the end to maximize mumble chatter, slightly disappointed although some comments were made. Interestingly enough this ended the pax peloton up at the bottom of the main Coburn hill and so we did 30 sec, 1 mile race effort up the hill, recover as a group at the bottom. Part way through a shadow in the mist showed up and someone declared it to be Steinbrenner, which indeed it was, although after the explanation of the hill drill he claimed to be a local going for a walk…We did the hill 5 times at which point the Q said we’d take a break so we went up the hill backwards but for less distance, apparently some of the pax did not view this as a break. So then we did 5 more reps with the last one meeting up at the top, then 2 min mosey pace out and back to recover (running recovery) at which point we did 30 reps x 5 down the hill after some (sorry for putting you on the spot) pointers from A51’s resident running expert (Bratwurst), pax had fun going down, then some realized that the “recovery” was up the hill, turns out that is less of a recovery, oh well it’s good for you nonetheless. After the 5th rep of that the pax started for home with alternating backwards and forwards runs to the corner of Browne’s Pond then a cool down jog back to the parking lot with the instructions for the lead to start Mary when they arrived, in a demonstration of what F3 is all about, lead pax ended up taking the initiative to retrieve the 6 instead, commendable and appreciated. So ultimately only Young Love did the Mary, well done brother.
Great to see Baracus coming back off of injury, great to see Soul Glo on his first ever Friday post (always welcome back) and Stump Hugger coming back off of injury also, Kotters and strong work on those hills! A hearty discussion was had prior to setting off on the lack of integrity on the part of ISIS, not all that surprising really I suppose. Someone even mentioned that shirts are being made that look like Arabic script but really say some mean about ISIS in English, what will they think of next. If you are wondering how this fits into the context of the backblast this just proves that you actually read the backblast and you are now obligated to post a comment below with your thoughts on this.
Announcements:
Bratwurst mentioned the Gladiator Games in Indianland for Sat, apparently Pebbles has never been beaten so go out and try
Thanks to Stumphugger for the takeout and strong reminder of our privilege to workout and health and to take that out into the day!
Site Q Champagne came in hot at 0513. Rest of the pax ready for some OCR training. YHC promised 5+ in the preblast and disclaimed the 11 pax quickly before the work began.
Mosey down Ballantyne Corporate to Bull Ring.
COP
SSHx 10 IC
Merkin x 10 IC
MC x 10 IC
One lap around Bull Ring with halfway stop for 10 Double Merkin Burpees. Exit Bull Ring and up Brixham to the bridge. One minute of Jump Squat. Back down hill. Left onto exercise trail. Stop at high bars for 10 Pull-up OYO. Continue mosey to Loch Ness. Left onto paved trail. Mosey around Loch Ness with stop at 2nd building for 10 Jump Up. Continue around Loch Ness loop. Exit at parking lot next to hotel.
Mary: Flutter x 10 IC/Heels to Heaven x 10 IC
Continue run up past launch lot to closest parking deck. We lost Mighty Mite on the way to the deck. Enter deck. Mary to regroup: Flutter x 10 IC/Rosalita x 10 IC. Continue run to top of deck. Down stairs to street level and exit deck. Mosey back down hill to launch lot and continue.
Repeat loop with modifications due to time. Bull Ring loop with 10 Burpee. Mosey up hill to bridge with Jump Squat. Back down and through exercise trail without stop for pull-ups. Dropped the Loch Ness loop. Took left on trail and exited into parking lot. Plank stop with Merkin x 10 IC and 6 inches/RLH/LLH lead by Dory. Continue mosey to launch lot.
Wheel of Mary: Toe tap Crunchs called by Fire Hazard and Dying Cockroach called by Wild Turkey. To 15 IC.
Closing Merkin Set. All to 10 civilian cadence: regular/wide/offset left/offset right/diamond. Done.
COT
Moleskin
Ever since Brushback turned YHC onto Google Earth, Q’ing at the Ballantyne AO has become much less daunting. Self-admittedly spatially-challenged, being able to visualize the workout prior to running it is essential for YHC. The goal was to complete 2 full reps of this run. We were supposed to finish up with the parking deck for the second time. Frankly, YHC made the call to stop at launch lot for Mary-Merkin rather than continue up the hilll to the deck. Yep, Q was smoked. We managed to get 5.1 miles, as promised. Group did a fine job of staying together together today, with the exception of Mighty Mite. When we hit launch lot at about 3.1 miles he mentioned something about his bowels yelling at him. Next time YHC looked in the deck, he had fled the group for bowel relief. He resurfaced during Mary in the launch lot. Seems YHC’s last few Q’s have been influenced somehow or another by the bowels. As they say, **it happens. Really enjoyed leading this group today. All pushed hard for 60 minutes. At one point, YHC confused Cable Guy for Heartbreaker. Again, smoked Q, easily confused. Strong work today men. Nice to have Ponzi join us today. He is new to F3 and crushed it today. Thanks for coming out and getting better.
Announcements
Read your weekly email. Gladiator games hosted by F3 Indianland/The Fort tomorrow at Indianland Elementary School on 521. Reach out to Pebbles for more info. 10/24/2015 Mud Run Challenge. Sign up coming soon for F3.
When I rolled into the parking lot a little early to set up, Witch Doctor was already putting in some work at the playground. Great way to deal with a little insomnia if you ask me. When the bell tolled we were a strong group of six (many of the regulars Are obviously cramming for BRR). Properly disclaimed with the free pandora playing we were on our way.
Warm up – SSHx20 ic, IWx20 ic, 20 two handed swings, diamond bell merkins x10 ic, 10 cleans each arm, stagger rt merkin on bell x 10ic, 10 squat press each side, stagger left merkin on bell x10 ic, 10 snatch each arm.
The Thang- partner up w like bells
Timer is two 10lb plate hair burners/farmer carry combo
p1 does hairburner while p2 farmer Carries both bells to cone (25 yards) switch at cone while everyone else performs called exercise
Called exercises were as follows:
goblet squat
snatch
Single arm swing
Cleans
Teabag squats
Single arm shoulder press
Hand release merkins
Lawn mowers
Wide arm merkin
Good morning
Close grip merkin
double bell 5×5 (complete 5 rounds of 5 reps each)
Swings
Rack squat
Cleans
quick break with lbcs x25 ic
High pull
50 2-handed swings
Flutter w press x 26ish
Moleskine: what we lacked in numbers this morning we more than made up for in badda$$ery. It was constant movement and lots of work today at meathead. Sweat was poring during the single bell sets and continued to intensify during the doubles. There seemed to be a few nagging injuries amongst the pax but you wouldn’t know it by the effort everyone put in. hacker was either having trouble with depth perception or was getting after it on the hairburner, constantly overshooting the finish line. Bulldog displayed some high level English math at the start of doubles- commenting that they were twice as hard as the singles. He was absolutely right- but no pain no gain. Despite a sore back for Brown and a re-entry from vacation for Gullah they were both crushing it as usual. The bulldog and witch doctor duo even put in an extra set during the double high pull, strong work gents.
Always a pleasure to lead at meathead.
Announcements:
Saturday gladiator games down south
Thursday ghost runner 730 abc arbo
So as the title might suggest, and given that it is BRR season it appears to not be possible to have too many hills. With this in mind we will look to hit the hills tomorrow as a group, the workout has been cleverly designed to keep any skill level of runner together, trust me on this.
We will leave the parking lot quite promptly at 0515, should you find yourself there at 0516 and standing by yourself, I would recommend you run the Devils Turn route (right on Strawberry, right on Rosecliff, left on Brownes Pond, right on Coburn) and you will find the pax somewhere along there depending on how fast you are.
We will start off with approx .75 miles of warm up, not a sprint, not a run, a warmup, at a pace that is warmup for everyone in attendance. At that point we will run hills on a time basis which allows faster runners to go further on each rep and all recover and start together.
With the appropriate number of reps complete a cool down return run will take us back to the lot.
We will push ourselves and each other and cover probably about 4.5 miles but they will be reasonably difficult (hopefully).
The SF was planted in what little green space there is at Rebel Yell, then 25 pax sounded a collective barbaric “yawp” and set out into the south Charlotte gloom.
The Thang:
Jog to lot in front of HT? and circle up for COP
IW x 20 IC
6-count burpee x 13 IC
Slow squat x 25 IC
Rockhopper x 13 IC
Groiner x 13 IC
Jog to fountain near Rea Rd
Partner up for:
Partner 1 – run around both buildings; partner 2 – 10 jump ups & 10 h-r merkins. Flapjack then rinse & repeat.
Did 2 more cycles with 10 Incline merkins & 10 1-legged squats (5R, 5L)
Plankorama while waiting on the six.
Run to lot in front of Target for some suicides of a sort. Pax does AYG run to 2nd marker, then backwards run to 1st marker, AYG to 3rd marker then backwards run to 2nd, and so on to 5th marker. AYG run back to start.
Jog to back of theatre
Peoples Chair w/ overhead press x 25 IC
Partner up again.
Partner 1 lunge walk up hill while 2 does BTW. Flapjack.
Partner 1 bear crawl up hill, backwards bear crawl down while 2 does BTW. Flapjack.
Peoples chair for another minute w arms out front
Mosey to launch lot for 6 MoM
Flutter x 20 IC
American Hammer x 13 IC
Partner up again
Prairie Fire Mary x 13 L, C & R. Flapjack.
plankorama w Southern Gentleman & Yankee Aggressor
done.
COT w solid takeout by our War Daddy Van Pelt and only pax worthy of Respect this morning.
Ye Olde Moleskine:
Great group this morning. Noticed lots of pax who’ve gotten much stronger and faster — Fire Hazard, Cable Guy, Bucky, Cold Cuts & Go Daddy to name a few..cobain for those not mentioned. Could not catch Cold Cuts or Go Daddy during the runs around the buildings…not that it’s a race….Crabcake was also running well. T-claps to everyone for pushing themselves. Remember only modify if necessary not because you feel like it. Push each other.
Thanks to site Q’s Strawberry & Heartbreaker for the invite to Q. BTW, get some new shoes Strawberry. I know you buy new tires for that truck of yours when it’s time.
Welcome to our FNG Bottom Feeder who is an EH of Van Pelt. Come back anytime and be sure to link up with pax of the Dash. Hope the downpainment was adequate for a triathlete.
Privilege to lead you men this morning. Methinks the pax learned some new exercises as well…was that the reason for the less-than-yawpish cadence count at times? No excuses next time. BTW, if you don’t know where “barbaric yawp” comes from…shame on you.
Announcements:
Pebbles’ Invitational (all invited!) Gladiator Games this Saturday in Indian Land. See Twitter for details.
Before setting out of the greenway parking lot, the PAX were forced to get in rough formation and count off to prevent what, in previous weeks, has been described as leaving people for dead. After the haphazard counting was complete, there were 24 … wait … possibly 25 in attendance. Prohibition or Hairball (maybe both) were in the portapot. And then PoP got moved in to the circle late. Whatever, we have a rough estimate let’s go.
There was a quick disclaimer about the route and the fact that the sidewalk from Bevington to 51 is jagged and has claimed one of our own already. The PAX seemed satisfied with that and headed out to cross Rea and head north to 51 and beyond.
Once the PAX negotiated the crossing of 51 with no one getting hit (small miracle) and the 1 mile warmup was complete, Turkey Leg got a wild hair up his rear and took off like a scolded dog. At one point he was flirting with breaking the 6:00 min/mile pace. This reckless pace continued all the way out to Colony Rd and back until the hill up to 51. At this point, Grant (now Mudflap) caught him and passed him handily while running through the underbrush on the side of the sidewalk. He must be a trail runner. Moments later, the shirtless Frasier also caught the ‘Leg and gave chase to Mudflap. The 3 of them battled it out the rest of the run. At one point, Mr. Brady also attempted a run at them, but it was too late. A look at Strava showed the aftermath of some scalding paces. Craziness.
For those of us without wild hairs up our rears, it was also a satisfying day and Strava shows many with record 5k and 1 mile times. Even though there are some good hills on this section, it seems that this route is a fast one. Either that or the #F3DevilsTurn effect is kicking in and we have a bunch of bad arses on our hands. Probably the later.
Overall, it looked like good groups formed and most everyone had a running partner out there today. This is key for a good iron sharpens iron effect so it is great to see.
It is definitely evident that BRR is coming and people are getting in some miles to prepare. Even though we started with 24 or 25 today, by COT there were 27 (+1 Outback in absentia due to a hurt foot). That is a serious day at DT and hopefully everyone got what they needed. The hills on Rea between 51 and Colony are long and grinding. Good prep for some of the rolling hills sections of BRR.
Enjoyed it men!
Announcements:
– Ghost Runner tonight. Also some talk on Twitter of a WWC option also.
– Gladiator games in Indian Land on Saturday
– BRR prep running / camping trip this weekend. Madam Tussaud / Mr. Bean have details.
Ultimate Mud Run Challenge: 10/24/2015. The “Super Bowl” of F3.
Gaston, SC, just outside Columbia, SC.
The Leatherneck: 6.2 miles with up to 36 obstacles. Mud. Water. Marines.
F3 registration coming soon. Waiting to hear from Heist, F3Nation Mud Run Q. Work on getting your 4-man teams together. If you do not have a team, YHC will help you find one. f3mermaid@yahoo.com.
Madame Tussauds has coordinated an awesome BRR training camp this coming weekend with a Friday departure. He has asked YHC to Q The Brave.
The goal for this workout will be to quickly get the heart rate up to a race level and keep it there. We will push hard for 60 minutes, just like you will when you race in the Ultimate Mud Run Challenge. Recovery will happen with your feet moving you forward. You can rest on your drive home. We will cover 5+ miles. 0515 launch from the Vine in Ballantyne: 13735 Conlan Circle, Charlotte, NC 28277.
Another hot and humid morning where 5 men where asked the question: Should we run or do a traditional boot camp? I heard one boot camp and one whatever. I was in a, whatever mood, so with a little instruction, off we went.
The Thang:
Partner up for the OP loop (1.4 mile ttl)
Round One
Partner one goes left: Rea to Windyrush to Abbotswood – long hill grind
Partner two goes right: Rea to Summerlin to Abbotswood- steep hill climb
20 hand slap merkins then back the way you came
Once back- 30 dips, 15 derkens, 20 LBC
Round Two
If you went left, go right this time
Once we meet 20 hand slap merkens, impromptu: Gummy 10 Count ( SSH IWx10)
Then back the way you came
Once back- 30 dips, 15 incline merkens 10 LBC, 5 cross crunch (L) 5 cross crunch (R)
Run to jungle gym
Partner 1: 1 pull up – Partner 2: LBC swap
Partner 1: 2 pull up – Partner 2: LBC swap
………3pulls ups/LBC, 4 pull ups/LBC, 5 pull ups/ LBC
Jay Lo’s x 10
then repeat from 5 pull ups/LBC, 4,3,2,1
Mosey to the parking lot for Light pole shuttle run- down to the street and back
Before COT- 4 MOM: Protractor
Naked Moleskin
– Thank you Pudding for the opportunity to lead and taking us out today.
– I know the loop was challenging. Irons sharping irons out there today, everyone was pushing hard to not let their partner down. I think everyone needed #motivation today…see below.
– Ironsides left a bit in the tank and pulled past RS and YHC dung the loop. Nice job #sneaky #finishstrong
– We fully accept losing some guys to Devils Turn. However, we put some miles on 3.4 total.
– Props to Run Stopper for running in and back! #strong. Also, RS is saving on laundry and just came in shirtless. #motivation?? #notthemotivationImeant
– Run Stopper came in rolling with tunes and even had them playing for us during some of the workout. #mobileDj
– Welcome site FNG- Daisy (Metro deserter). I believe his second A51 posting this week. Welcome
No announcements
7 of Union County’s finest defied the fartsack and posted in the muggy gloom for a midweek DRP. With a newish brother in the mix, the Pax were disclaimed. Then the party went something like this:
COP In Cadence
SSH x 25
Squat x 25
Merkin x 25
Mosey up towards high school, stop for LBC x 15 IC.
To school porch for Derkins x 15 IC.
Run across bus lot to middle school back porch, stop early for People’s Chair.
At back benches:
Dips x 15
Derkins x 15
Box Jumps x 15
Down to track for two laps of Accelerators
1/2 lap at 60%, 1/4 lap at 80%, 1/4 at 100%. Repeat.
Find YHC’s sandbag under a tree, and start the unnamed, random indian run with pain stations.
Front man carries sandbag, hands off to the Pax who sprints up from the 6.
At Q’s pleasure and discretion, all Pax stop for called exercise. Man with the sandbag needs to keep if off the ground during exercise. Continue around entire building with Lunge Walks, Merkins, Fire Bucket Brigade, Squats, etc.
Once back to parking lot, more LBCs, Flutters, Rosalitas.
To ramp for more Derkins.
Carry sandbag long way around parking lot until back to launch for Mary and COT.
Moleskin
Great work by everyone this morning. Bratwurst forgot he did Southern Discomfort last weekend, and took off like a rabbit with the sandbag. Silicon, in his second post, worked like a veteran. Watch out for that one- Not surprising, since he’s a friend of the bionic reindeer.
Continue to lift up Heather Meyers in prayer, as she recovers from surgery.
Great takeout by Transporter. Thank You-
9 men – and one adjacent ladies bootcamp – burned calories at Matthews Elementary School this morning.
The Thang
SSHX40
IWX40
SquatX40
MerkinX30
Partner Up for Track/Playground Work
-Partner one does 10 pull ups and 20 squats while partner two does a lap around the track…. flap jack
-Partner one does 8 pull ups and 20 squats while partner two does a lap… flap jack
-You get the idea… went down to 6 pull ups, then 4, then 2…
Lunge Walk / Merkin Combo, including regular merkins, little baby inclines, little baby declines, diamonds [and a set of Carolina dry docks]
Cross campus to parking lot… one suicide sprint up the parking lot hill, with merkins at each light post
Ab stuff… LBCs, Dolly, Flutter, Mason Twist
Finish with 25 merkins
Moleskin