14 PAX avoided the #Fartsack and posted at #F3Swift on Wednesday for an aggressive beatdown. 1 more PAX joined in spirit as we traded grunts and waves on a new course that will become known as the Snapchance.
The THANG:
The Moleskin:
As always, and I don’t communicate it enough, thanks for joining this (well yesterday) morning and following me. Actually makes running a lot more tolerable. – Bratwurst
Announcements:
5 men arrived to Fight Club with a cool breeze blowing and quickly disappeared when we started. The cool breeze suddenly returned during COT.
The Thang:
Warm up lap around lake
With 5 guys, we had one being our timer with a lap around the lake while 4 guys were either holding sparring mits or punching the mits. Switch until everyone gets a lap around lake.
We all took a lap around the lake, stopping at building one for 20 merkins, then stopping at building two for 20 alternating toe
Back to hitting/holding mitts while cycle through another round (lap around lake)
Sparring time (2 spare, while 2 are doing pad work, 1 lap runner)….did a few rounds of that and called it a day.
Another great Fight Club workout. Welcome back Haggis from the two week visit to the homeland.
Chippy
Twenty five pax made it out for the best worst hour of the week otherwise known as Fast Twitch. With the BRR fast approaching today seemed like a good time to focus on some hill work. So we did:
Lap around the parking lot with some butt kicks and high knees
Mosey to bottom of Rising Meadow
– 50% up to second street light (100 yards-ish) and back down
– 50%
– Karaoke Left
– Karaoke Right
– AYG
– Backwards
– AYG
– Side shuffle left
– Side Shuffle right
– Suicide
Mosey to bottom of Windbluff
Rd 1
Partner 1 – AYG up the hill to the cart path, back
Partner 2 – Squats
Flapjack
Rd 2
Partner 1 AYG up/down X2
Partner 2 Forward alternating lunges, reverse alternating lunges
Flapjack
Rd 3
Partner 1 AYG up/down X3
Partner 2 Freddie Mercury, plank
Flapjack
AYG back up to corner of Windbluff and Raintree. Line up for Indian Run back to SCMS.
Down to the track for 400’s until the six arrives.
100-yard dash X2
Great work today, fellas. The plan was simple: high intensity, short distances, lots of hills. The Garmin shows we “only” ran five miles but considering we did the bulk of it on 100-200-yard inclines it was pretty tough. Good to have Fletch back out today. You would’ve never known he hasn’t been running regularly. It’s also nice to see someone finally challenge Mr Brady. The numbers at Fast Twitch continue to impress. Today we were down a handful of regulars and still had 25. It’s much more fun to side shuffle up a hill with a bunch of dudes – especially shirtless dudes – than it is by yourself. Always an honor to lead. Thanks to Semi Gloss for the thoughtful sendoff.
Announcements:
Sign up on the site for Southern Discomfort. You can run the full 14 miles or create your own route/distance. We need a solid count to ensure there’s enough water and Gatorade. 8/1 (Sat) – F3 Southern Discomfort Area 51 CSAUP event for Saturday, August 1st. Three options to provide opportunity for all to enjoy! HC now using SignUp Genius. First sign-up button for the event, second button to purchase the t-shirt. T-claps to Iron Horse for the design! http://www.signupgenius.com/go/20F0545ABA62BA7FD0-southern/927364
Pax kept rolling in right up to launch. YHC tweeted that there would be some running and sweating. 25 pax rolled out. Mic Check and Lorax found the pax in COP.
Thang
Mosey down Bally Corporate toward Brixham for a quick parking lot stop.
COP
SSH x 20 IC
Merkin x 15 IC
MC x 15 IC
Squat x 15 IC
Continue mosey down Bally Corporate. Right on Brixham. Stop and 2nd entrance.
Brixham Hill Triple Nickel
Run up Brixham hill to the bridge. 5 Burpee. Run back to launch. 5 Jump Squat. 5 Repetitions. Approx 1.7 miles total run.
Mosey up exercise path to Loch Ness.
Mary: LBC x 30 IC. Plank-o-rama
Bench Set/Run Combo with Option
Bench Set: 15 Jump Up or Step Up/15 Dip/15 Derkin. Either take a lap around Loch Ness or repeat bench set. Runners completed 2 reps.
Mosey around Loch Ness to parking lot in front of Corporate Building 1. SSH x 10 IC. Smurf Jack x 10 IC. Continue mosey to the Vine lot for COT.
Moleskin
YHC DR for a week and got back to town last night. Feeling that week off a bit. What better than to run a bunch in 90% humidity. The Brixham Hill Triple Nickel was thrown out there by Brushback when we co-lead the Brave not too long ago. Didn’t make his weinke, but YHC filed it in the “High Suck Factor” file upstairs. That was a long and challenging set. We covered a lot of ground in a short period of time. Knight Rider, Margo, Pebbles, Lorax a few of the Larry Birds. Strong work by all pax. Option given at Loch Ness if pax preferred a break from the running. Covered 3.61 miles per YHC Garmin.
Announcements
8/1/2015 Southern Discomfort. See preblast at f3nation.com
8/8/2015 Gladiator Games in Fort Mill. Pebbles has more info
10/24/2015 Ultimate Mud Run Challenge. Get your teams of 4 together. YHC is A51 Q. Have not received word about F3 registration. Will get info out as received.
Timekeeper. 3rd F Book Study every Tuesday after Bagpipe/Swift at Einstein’s.
Bagpipe needs more Q’s. Contact Outback, Soft Pretzel, or Dear Abby
15 men were made better together…
Warm Up
The Thang
5 Rounds of
A new round began every 5 minutes, the goal was to make each round in 3 minutes and have 2 minutes to recover and recovering was necessary.
With 5 minutes left
In two groups alternating 25 meter sprints with a latter progression of 1,3,6,8
Moleskin
In light of last weeks incident (see previous post) I decided to keep us located near the cars. Great group this morning everyone put in a really good effort. Shout out to Smokey and Night Court for taking the opening sprint shuttle out at a good pace. And bulldog for leading the way on each round. Great to see Zip out there this morning! Thanks to Frosty Paws for taking us out.
The unofficial official workout known as the SOFAWIB (SOuth of FAirview WIB) was #OnFleek this morning. I have no idea what that means, but all the cool kids are saying it.
Here is what we did:
Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP)
With your partner (never leave him/her behind)
–Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench (Buddy Bench is required)
–Run to Concession Stand and do 20 squats and 20 incline diamond merkin
–Run to the Field and do 30 LBC’s and 10 dumbocrats (partner 1 planks and does power merkins while partner 2 does derkins, flapjack)
–Run through the woods and to the top of Foxworth hill (at stop sign) and do 10 partner derkins and 30 Flutters (single count)
Run back to field, concession stand, and playground and do exercises. That is 1 round.
Complete as many rounds as possible until 6:05.
Run the mile to HT and back.
Moleskin
Kirk is still recovering from his Puerto Rico hangover, but still threw down a strong first mile (STRAVA). The last mile to HT was not as fast though…Not sure who won the first mile as Swiper and Kirk were too far out in front of YHC too see.
Iron Mike lost his shirt along the way.
Sundancer produced a quality playlist on his Sweeper-esque speaker.
No one liked the dumbocrats. I thought 10 would be manageable but I was wrong.
Brushback wanted to run faster but he was partnered with YHC. This morning was a struggle. Cobains.
Swiper is always pushing everyone to be faster. Either by telling you to run faster (YHC) or by pulling you through the workout (Kirk). This is good. Keep doing it as we all need it. #ISI
Swiper and Kirk led the way with 2.25 rounds and everyone else got in a 2 full rounds. Each round consisted of 0.9 miles running, 90 merkin variations, 60 LBCs, 60 dips, 40 squats, 30 Flutters, and 20 pull-ups.
Announcements
Kirk will begin his BRR training this week. Or next week.
Let’s do this.
Partner up with similar speed, style or haircut (I’m looking at you Brushback).
Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP)
With your partner (never leave him/her behind)
–Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench (Buddy Bench is required)
–Run to Concession Stand and do 20 squats and 20 incline diamond merkin
–Run to the Field and do 30 LBC’s and 10 dumbocrats (partner 1 planks and does power merkins while partner 2 does derkins, flapjack)
–Run through the woods and to the top of Foxworth hill (at stop sign) and do 10 partner derkins and 30 Flutters (single count)
Run back to field, concession stand, and playground and do exercises. That is 1 round.
Complete as many rounds as possible until 6:05.
Run the mile to HT and back.
Holding hands with your buddy is always optional.
23 of Metro’s finest found their way to Carmel Road Park for an unimaginative but painful session. Here’s how it went down:
5:30 – Brief Disclaimer and were off
6:15 — COP
Moleskin:
YHC put a fair amount of thought into this one. The plan was to keep it simple and painful. You know, the kind of workout where knowing what’s coming next makes it even worse. YHC thinks he succeeded. The mumble chatter started with the second set of burpees and intensified as the PAX settled in. Plenty of talk about lack of creativity, blah, blah, blah. Interesting the way each run up Camilla had its own group of Larry Birds – Benefactor, Orlando, Chappy, Chelms, Iron Mike – and a few others. Who was the flying squirrel leading the burpee leg? Strong work out there today – 2.5 miles, 100 burpees, 50 merkins, 50 squats and a solid 6+ minutes of Mary. Good to see Blades of Glory out at DMZ again. Thanks to Skywalker for the take out.
Always a pleasure to lead. Aye.
Announcements:
WIB South Edition – Check the website
BRR team looking for runners – contact Cheese Curd
PAX hungry for speed will launch for F3-Swift at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO. Come early at 0500 for a course preview and some good 2nd F. Stay until 0630 for 3rd F at Einstein Bagels.
The Thang at 0515:
See you in the Gloom,
Bratwurst
WIGGLER: SUMMER HOURS – 6:00 AM Start
Nova Clarke: That’s a tiger shark.
George: How do you know that?
Nova Clarke: Shark Week! Where’d it go?
George: Where DID it go?
Fin Shepard: It’s [running The Wiggler]!” **
Celebrate Shark Week and come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – Selachimorpha pace…
** Sharknado!