Hamburger Hands

Hamburger Hands

Another steamy morning, where 10 Meats show up in the gloom to get all swolled up….oh wait, then the Runstopper slides the BMer in a spot on 2 wheels to make it 11.  On paper it looked real simple, just Swings and Snatches; in execution, not so much.

Warm Up/Stretching-

Good Mornings x 10 (slow with extra back stretch)

KB squat hold ~45 sec with rocking

Low swing x 10

2H Swing x 10

The Main Event-

ROUND 1

5 – 1H swings L / 5 – 1H Swings R. 10x ea hand, 100 swings total

5 snatches L / 5 snatches R. 10x ea hand, 100 total snatches.

ROUND 2

10 – 1H swings L / 10 – 1H Swings R. 4x ea hand, 80 swings total.

10 snatches L / 10 snatches R. Repeat 4x ea hand, 80 total snatches

Rt arm on KB Merkin x 10

Lt arm on KB Merkin x 10

ROUND 3 (Aublie called from Snatches to Cleans- your choice)

15 – 1H swings L / 15 – 1H Swings R. 2x ea hand, 60 swings total.

15 snatches or cleans L / 15 snatches or cleans R. 2x ea hand: 60 total snatches

 

ROUND 4 (Another Aublie called from Snatches to Cleans- your choice)

20 – 1H swings L / 20 – 1H Swings R.  1x ea hand, 40 swings total.

20 snatches or cleans L / 20 snatches or cleans R. 1x ea hand, 40 total snatches.

Mary

Heels to Heaven x 15

KB Louganis x 10

Kb press Flutter x 15

Kb press Dolly x 15

COT

Naked Moleskin:

Thank TR for this one, fellas.  He did this one in the Doubletree hotel a week or so ago.  Must have needed to work off those free cookies.  YHC knew this one would chew up the hands pretty good….and that was confirmed today.

Did Runstopper even wear a shirt today?  Something was on his head about half way through.  It could have been his shirt or just a new do-rag?

Brown has Fletch to thank for not ruining another pair of socks.  The boyscout, Fletch, saved the day with tp.

Chum brought the chalk but when mixed with sweat and the humidity, you start to make biscuits and of course tear up the hands.  Callus removal at it’s quickest.  Even with a towel, the hands were shredded up today.  #hamburgerhands

Chanel was solid and didn’t want to modify the Snatches to Cleans but decided not to go against the pax.

Dawg called for the Louganis…interesting

And Spackle loves golf too much to mess up his hands… so he modified in the Spackler way.

By the way, Chanel recommends new-skin liquid bandage for my hands….holy moly that stuff stings enough to make a grown man cry.  #soft

Announcements:

Mint Hill Metal- need Qs Fridays

F3 Dads- this Sat at the Panther’s Training facility from 1-3pm  (NFL Play 60)

 

 

 

Ramblin’ & Gamblin’

The workout started with a quick jog in front of the Regal Theatres with side shuffles, high knees and butt-kickers.

Warm-Up COP
SSH x 20
IW x 20
Merkins  x 20
Sky humpers x 15 (mumble, mbumble)
Baby Cobras x 15

The Thang
Poker Run
Led the PAX on mosey to the alley behind the strip mall. I made a quick trip to the party store yesterday and picked up a multi-pack of playing cards. I spread out four decks of shuffled cards and an exercise legend.

2 – Burpees
3 – Deck squats (supine burpees)
4 – Jump Squats
5 – Merkins
6 – Curtsy lunges
7 – Freddy Mercury (Bicycles)
8 – Carolina Dry Docks
9 – J-Lo
10 – Dolly
Jack (11) – Mountain Climbers
Queen (12) – Russian twists
King (13) Toe-tap crunches
Ace (14) LBCs

The game was five-card stud. For each of the five rounds, PAX drew one card. The value on the card corresponded to the legend above for the exercise to be done at each speed bump. Fire Hazard won the Poker Run with three jacks. (That’s a lot of mountain climbers.)

The gazelles who finished early led a few rounds of Mary-o-Rama. (Thanks to the Larry Birds for stepping up.)

Next, the gang circled up for a railroad-tie run. Everyone planks, then one by one each PAX would pop up and hurdle the planked PAX. Hold the plank until everyone finished. (This is a very long time.)

Isometric L-sit (Core & Shoulders)
Alternating one-leg sits for about 90 seconds

At the next station, one-minute of alternating curb taps in plank position, then one minute of standing toe-taps (River Dance).

Moleskin
I love F3 for many reasons, especially the fact that every workout is different. I planned the poker run to add some surprise the mix. The poker run was a long slog and I was the last to finish. (Leading from behind.) Looking back, I should have made sure everyone knew the exercises. The deck squats and curtsy lunges were new to some. The L-sit and railroad tie run, alternating curb tab was very shoulder heavy. (Sorry, not sorry.)

YHC took us out in prayer.

Quad Triple Nickel

6 PAX didn’t give in to the vacation fartsack on Wednesday morning and instead went searching the grounds for Triple Nickels to pay for the next family jaunt.

The Thang:

  • Opening COP
    • Don Quixote Hops x 20
    • Imperial Squat Walker x20
    • Merkin Shoulder Taps x20
  • Follow Q to the soccer fields.  5 Carolina Dry Docks at each lightpost.
  • Grass Hill Triple Nickel Pyramid
    • Up Hill 5 squats
    • Down Hill 5 knee ups
    • 5x
  • Mosey to Tennis court bench for a Triple Nickel Bench
    • 5 Derkins
    • 5 Dips
    • 5 Jump Ups
    • Plank to wait for all
    • 5x
  • Mosey to Middle School wall
    • Peoples chair 1:00 with hands in front (slide down lower after 30 sec). Recover
    • Plank with feet on the wall.  Peter Parker IC x 20
    • Peoples chair 1:00 with overhead arm raises
  • Mosey to bottom of hill in front of Middle School for Triple Nickel
    • Run up hill to school entrance, 5 Jump Ups on benches
    • Run down hill, 5 Hand-release Merkins
    • 5x
  • Long mosey around the Middle School planking and abs exercises until the 6 catches up
  • Stop at bottom of stairs in High School Lot for Triple Nickel
    • Bunny hops up stairs
    • Mountain Climbers 4 count x 5
    • Run down grass
    • V-ups (full dying cockroach) x 5
    • 5x
  • Mosey back past cars stopping at rails down to track.
    • 1 minute of rail pushes OYO – standing away from bar, fall towards rail, hands at chest level, push away from rail back to standing position
    • LBC IC x 25
    • 1 more minute of rail pushes
  • Short mosey towards COT.
  • 5 Burpees OYO
  • COT

Moleskin:

  • A lot of hopping and jumping in the workout.  YHC must have been inspired by all of the rabbits taking over my yard and eating everything in sight.  BB gun may be a wise investment or Burpee Broadjumps may make an appearance soon.
  • Only 1 PAX took the offer of Pre-run, which was 2mi easy making sure the Weinke would be suitable for the morning.  However, Mr. Bean does get extra credit for the Run In / Run Out from home (or from his car parked around the corner).  Also, incredible he was able to stay out in front on pretty much any Triple Nickel that involved running.
  • Snowflake (Respect) with longest drive in again from the “upper” 51.  Hope the drive was worth it this week, though it must have been too easy because we didn’t hear too many grunts.  That or we were just breathing too hard.
  • Grease Monkey is getting hooked and pretty much there and bringing it every week. While the running is not to his liking, he’s getting faster, and making it further every time.
  • Bananas can be counted to lead the Mumble Chatter.  An effort was made to cut that down, but it didn’t help starting off without the normal SSH, IW, Squats, and Merkins.  In fact, pretty sure he learned a new dance move with the IW Squats…
  • Dasher is coming back from his softball injury (i think it was a splinter from riding the pine), but would not want to be lined up against him in the upcoming Gladiator Games on Aug 8th in Indian Land.  That, or would want this guy on my Mud Run team because he’s a #freeagent AFAIK.

Announcements:

  • Standing PreRun (easy 2nd F pace) at 0500 through the summer at Dromedary.  Show and go.
  • The Q is open next week at Dromedary.  Sign up at http://www.SignUpGenius.com/go/10C0D4BAEAF29A46-dromedary  Plenty of other openings (most in fact), so sign up to call the shots.
  • Full launch of #F3Flash at Nesbitt Park / Kensignton Elementary in Waxhaw next Monday, July 11th.  Dasher and Transporter leading the expansion.

Pre-4th Fun

It was a lazy day before July 4th with most people on vacation or not working, but 11 came out to give it their best.

 

THE THANG

Warmup
Run around parking lot
Side Straddle Hops (25)
Merkins (20, 4-count)
Mountain Climbers (20)
Imperial Walkers (20)
Low Slow Squats (25)

 

Mosey To Raintree Field

To honor the 239th anniversary of America’s founding, we partnered up and then combined the main exercise until we reached a certain number.  Then, for each set, we did this for three more exercises until finishing 239 combined reps

— Partner 1 runs to first cone and back and then runs to the second cone and back

— Partner 2 does Merkins
— Flapjack and then continue until a total of 100 merkins are compete.
— Repeat the above for 80 squats and 59 burpees
— Partner 1 runs to first cone and back and then runs to the third cone and back
— Partner 2 does Wide Arm Merkins
— Flapjack and then continue until a total of 100 wide arm merkins are compete.
— Repeat the above for 100 jump squats and 39 burpees
— Partner 1 runs to first cone and back and then runs to the third cone and back
— Partner 2 does Diamond Merkins
— Flapjack and then continue until a total of 100 diamond merkins are compete.
— Repeat the above for 100 good mornings and 39 burpees
Money back to the field
We were pretty spent but had time to go a little over time to get some Mary in
Mary

LBCs
Dollys
Flutters

Thanks to all who came out

Hydra Pre-Blast

I missed Ring Run this week, so plan to make up for it tomorrow. That said, I am probably one of the slowest people at Ring Run, so you’ll be fine. And we will interrupt the running regularly for burpees, merkins and Mary.

Circuit of Pain

8 Men decided to embrace the suck and post at Anvil today. With one of our local brothers over at DV providing those boys with a good beatdown, the regulars decided to take a tour (several) around Anvil with lots of pain dished out along the way.

Shovel Flag firmly planted – Young Love made sure of that with no injuries
No FNGs – so properly disclaimed.

The Thang:

YHC decided late last night to scrap the current winkie and do something new. With MudRun coming up in a few months, YHC thought Anvil needed a nice circuit workout to start prepping for it and the OC races coming up this fall. And in typical Champagne fashion, YHC under estimated the distance and time to complete a circuit. What YHC thought would be 3 to 4 laps during the workout turned out to be 2 – to almost 3 for the Larry Birds of the group.

First lap was informational explaining each station, what to do and where to go next.

Station 1 – Covered Picnic area – 10 jump ups, 10 dips, 10 derkins
Station 2 – Playground – 10 pull ups, 20 donkey kicks on the swings, 10 burpees
Station 3 – lower lot down to the left of exit 4 along the driveway. – for about 50 to 60 yards – bearcrawl 5 parking spaces – 10 CDDs, Lunge walk 5 parking spaces – 10 jump squats – rinse and repeat to the second light. (enough for 3 rounds of bearcrawls and 2 rounds of lunge walks)
Station 4 – North Face (bottom) – 10 Jump Squats – run up NF and 10 burpees
Station 5 – Picnic area beside church – 10 one leg squats with rear leg raised on a bench (R&L), 10 Derkins

Run back to beginning and start all over – OYO to get as far as possible until 6:10.

5 mins of Mary

Protractor waiting on the Larry Birds to arrive

20 x Flutter in cadence (hold it when done)
20 x Dollies in cadence

elbow plank 45 seconds – up to hands – 30 seconds – back down to elbows 45 seconds

DONE.

NMM

Solid work by everyone today.

YHC over estimated the time and distance this would take (estimated distance on a lap was around .8 – .9 miles)
What last night seems like would be a 4 to 5 lap day turned into 2 2/5ths to 2 1/2 laps for the pax.

Larry Birds to Lobersta Roll and Scabby for almost making 3 laps – solid work brothers.

Young Love, Iron Horse, Margo, and YHC and at the end Rehab pushed thru and made it thru station two of lap 3 – good thing too, would hate for the pax to miss chances to do more pull-ups and burpees

Thunder Road (White Lightening’s Brother) posted for the second time and was pushing it the entire way. Solid work – keep coming out – the workouts don’t get easier, but you get better.

Reading back over this – it doesn’t sound like much – but YHC is still feeling the effects of this one – #SMOKED.

Thanks to Young Love and Mermaid for the chance to lead – this is a great AO. Its an honor to lead this group and have the pax willing to get up and follow YHC around for 45 minutes.

Announcements:

MudRun is right around the corner (Oct 24th) – and Mermaid is the Event Q – look for info via the site and twitter. Work on getting your teams together.

Southern Discomfort – Aug 1 – 3 options for distance and pain – and you can also get a cool shirt – but you have to buy it.
http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/

F3 Dads – with the Panthers:
http://f3nation.com/2015/07/02/f3-dads-panthers-play-60-day-on-711-at-panther-stadium/

That’s all – if anything was missed – shout out below – lots of O2 deprivation today.

Champagne Out.

Preblast: Devil’s Turn Greenway Week

It is back to the greenway this week.  The plan is simple.

We will meet in the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15.  Have a 5 minute running form session by Bratwurst on Foot Strike / Running Cadence and then hit the greenway until 6:15.

The rough plan once on the greenway is to run at your chosen pace out and back to the bridge at Johnston Road by 5:55 am to regroup and start a progression run back the 1.75 miles to the parking lot.  The idea is to increase your speed every 0.25 mile post on the way back.

That’s it.  See you there!

If desired, a recap of the previous running form topics can be done at the end for anyone who missed.  We have covered arm/hand movement and body position so far.  The goal with these mini sessions is to create a bunch of efficient runners that experience less running injury.  This means domination in the BRR and beyond.

A Mauling and a Dirty MacDeuce

16 men decided to follow a rusty Q into the gloom this AM and returned soaked and oxygen deprived. A few of the old timers (Frehley’s and Wingman) may have remembered this oldy but goody workout from many years ago.

The Thang:

It’s 5:30, head to theater parking lot for lunge-o-rama.  After 1 of the 3 rounds of lunges, the PAX were wondering what the h___ is this? Some sort of dynamic stretching mumbo-jumbo?  Apparently yes, but things would not stay this easy.

Brisk mosey over to Target for the upper body warmup and some SSH, Imperial Walkers, Mountain Climbers, and Merkins.

Enough warmup, time to work. Headed to hill by target for a Jacob’s Ladder 7’s.  Plank  up & downs at top (extra credit for facing down the hill), burpees at the bottom.  By the end of this set, everyone was up to operating temperature (actually above operating temperature verging on overheating – but there was more workout in store, so we moved on).

Mosey over to the speed bumps for karaoka right, left, backward run, bear crawl and crab walk.  It was so satisfying, we did it again for good measure.  On the second set of crab walks, it was proposed that crab walking really does nothing for you, it just hurts your shoulders.  While this is probably right, it seemed like a good idea at the time, so we did it.  Floor Slapper gets the bad-A of the day award for doing all this with no gloves on.  Perhaps he will not be doing much floor slapping for a while, but it looked manly, so there’s that.

After a brief mosey around the corner from the theater, another COP was assembled for the Dirty MacDeuce (12 reps of 12 exercises executed back to back).  This was the set list:

1) Merkins, LBC, Superman planks

2) Diamond Merkins, Dolly, Peter Parker

3) Dive Bomber Merkins (nicknamed Entrapment or Cathrynn Zeta’s), Rosalita, Parker Peters

4) Wide Arm Merkins, Dying Cockroach, glute bridge march

Editorial Note: If Dive Bomber Merkins are ever called again, make sure there are no cars, security cameras, or bystanders in the vicinity.  It is not recommended to view a bunch of middle-aged men doing this to a parking lot.  It’s just wrong.  Unfortunately, the owner of a silver F150 now has that sight ingrained in his memory.  Sorry bud.

Once that was conquered, we headed to the back of the theater for some wall sits / hill run / burpee combos x 2 rounds.  For added benefit, balls-to-the-wall was thrown in for a double 10 count between sets (crowd pleaser – Frehley’s even exclaimed “what the h___ is wrong with you?” upon dismounting the wall).  This is music to the ears, because if Frehley’s is gassed, it was a good workout.

On that note, the workout was over and we headed for COT.

Moleskine:

There were a bunch of Larry Birds out there this morning.  Fire Hazzard was one of them and there was a nice bunch of them knocking out the exercises with quickness this morning.  YHC can not name them all because they were so far out front.  Nice push men!

The Dirty MacDeuce could also be construed to be a 12 count on each exercise (24 reps).  Today it was done to a 12 rep.  Hopefully no one felt cheated.  Based on the water puddles left on the pavement, I would say it got the job done though (along with the 102% humidity).  Next time we go for the 12 count though!  Something to dream about.

Announcements:

– F3 Dads this weekend at the Panthers practice field see preblast for details F3 Dads Preblast

– Southern Discomfort on 8/1 – everyone needs to get in on this CSAUP opportunity. Something for all PAX. Southern Discomfort Preblast

Chin Music

An outsider/rebel/Anvil-regular stumbled into Death Valley ready to make peace and dish out an appropriate level of punishment.  I was welcomed with piercing stares and so it went down like this…..

30 merkins OYO….follow me

Mosey down to track/field

COP

  • IW x 15 IC
  • Diamond merkins x 10 IC
  • LSS x 15 IC
  • 6 ct Burpees x 10 IC

Ring of Fire: #crowdpleaser with 25 pax!

Partner up and line up across mid-field

  • Partners sprint to opposite sidelines – 10 makhtar ndiayes
  • Meet back in center – 10 hand slap merkins
  • Repeat x 5

Burpee Mile: 10 HR burpees per completed lap x 4

Partner 1/2 Mile: (audibled from 1 mile)

  • AYG the straightaways
  • Corner 1: 10 derkins each
  • Partner carry the turn (flapjack at next turn)
  • Corner 2: 10 jump squats each
  • Repeat x 2 laps

Mary:

  • Freddy Mercury (slow) x 15 IC (led by Gummy)
  • Flutter (slow) w/ hands on head or abs x 15 IC…hold it!….10 ct Runstopper (extremely slow!)

Run back to launch: Done

Moleskine

Thanks to Semi and Stagecoach for the invite to Q.  Enjoyed it.  Keep me in the rotation.

I recommend we all switch it up from time to time and get to other AOs.  It’s great to see pax we don’t usually see and to workout in unfamiliar territory.  Only my second visit to DV and I look forward to future posts.  That fresh new track is quite nice.

Larry Birds on the burpee mile were Runstopper and Donkey Kong; crushing it.  Both finished shirtless…not surprising.  Next burpee mile i call will be declared “shirtless” burpee mile.  Several mumbles for audibles on most of the calls so i consider it a job well done.

Welcome Mike N – Enigma. Honestly not sure how we came up with this one.  He’s a data services consultant from Columbia SC. Keep coming out and make sure to hook up with the Columbia pax.

Great effort, no injuries, short 6, successful day.

a visit from Eric Liddell

11 PAX launched into the soupy weather at 0515 on Tuesday at the weekly loafer’s hideaway disguised as #F3Swift. Can we start calling it Wiggler-HD?

The Thang:

  • Pre-run at 0500 to lay out the cones and get lost in the wilds of the Ballantyne Corp Park.
  • Arrive back late at 0517 to several PAX in the Vine lot staring like they had no idea what was to come. Come on men! Are you all Bagpipers or Swifts today? Ahh, all Swifts, let’s go.
  • Off to the course near the Bull Ring, down the hill of Rushmore Dr., pass the fuming Diesel generator, and stop for some warm-up drills.
  • Main set was the “Eric Liddell” along Rushmore Drive with rounds of:
  • 200m at R-pace (1 mile race pace found at http://runsmartproject.com/calculator), 200m jog recovery and regroup
  • 200m at R-pace, 200m jog recovery and regroup
  • 400m at R-pace, 400m jog recovery and regroup
  • Round 2 same as the first
  • Round 3 start the 400m on the downhill
  • Long recovery back to the base of the hill. 30 sec hill at the same effort as before. Repeato 4x.
  • Head back to COT

The Moleskin:

  • Honeybee, the Mouth, and Bratwurst for the early shift. 1.5mi extra credit. Eventually we made it back to the Vine after mistaking a few parking lots, buildings, and bushes for the way back. Thankfully Honeybee reminded us, when in doubt, follow the Power Lines.
  • With the Blue Ridge Relay only 8 1/2 weeks away, it’s starting to get serious. Today was about developing the strength needed to hit the hills. While not actually running up / down many hills today, speed work is important for those long grinds that will be coming.
  • One-niner and Honeybee have a secret competition going on, or 19r is HB’s secret coach for those Haggis surges in the last 100m of any race. Hard to tell who took it on an impromptu AYG on 200 #4 today (right at 0:30), but it was perhaps ill-advised with a 400m looming.
  • The Mouth must be too reliant on his watch for timing and needs to recalibrate the internal clock. When YHC called the 30sec hill, Mouth shot out of the cannon but quickly figured out that 30sec is kind of a long way. 1 step does not equal 1 second…or 1 yard…or even 1 meter. Still, he did cover 10.9 kilometers today. #metric
  • Champagne can always be counted on for “deep” biting questions, such as questioning if this BB was ever going to happen. One more of his keen observations of the morning was that a lot of the intervals seemed to be too flat (“where’s the BRR prep in that?”). So, instead of giving the PAX the hill on the way up, we gave the PAX a jumpstart on the last 400m for the way down. On the downhills, keep good form, lean from the ankles (got to attend DevilsTurn for more on that), and don’t overstride. Though, we couldn’t let Champagne off too easy, so we did the uphills at the end to finish us off.
  • Random Tootie sighting on Sunday by YHC outside Target in Blakeney. Which begs the question, when you spot a PAX in the wild, do you shout his F3 name or his Hospital name? Great to see this guy continuing to bring it at Swift and increase the mileage for the BRR this September.
  • Ringer is quietly sneaking up by pushing the pace faster and faster. Don’t know what his nickname refers to, but pretty sure that he would be the silent Ringer on most BRR squads.
  • WorldWideLeader and Wing Man (8.6K) are pushing themselves through all of the workouts as of late. It’s just a matter of time before Wing Man adds this strip on Rushmore Dr to the Strava segments. But YHC asks that he holds off for a while, since HoneyBee would have another Course Record with that 200m AYG in the workout today.
  • Great to bring Chipotle over from Bagpipe and out to Swift. YHC is not sure that I would want to post to FightClub with Chipotle. Previously, YHC would have just danced around the ring to outlast him, but with all of this running Chippy has been doing, that would take a lot longer to outlast Chippy because he only needs to get in one shot needed to end it all.
  • Teddy is definitely in the ranks of the PAX with soft names (Cindy, Bunny, Material Girl, etc.) who pretty much only wear #smokeboots. While he doesn’t get the press of the others, watch out for Teddy if you ever see him (because you won’t hear him).
  • Stated in the Preblast, “Eric Liddell” is much of the inspiration for #F3Swift in general and this workout in particular. The Preblast video (Chariot’s of Fire clip) has Eric Liddell speaking to an audience and this is the inspiration for his speech:
  • The Greatness of God – Isaiah 40 –
    15 Behold, the nations are like a drop from a bucket,
    and are accounted as the dust on the scales;
    …17 All the nations are as nothing before him,
    they are accounted by him as less than nothing and
    …21 Do you not know? Do you not hear?
    Has it not been told you from the beginning?
    Have you not understood from the foundations of the
    earth?
    22 It is he who sits above the circle of the earth,
    and its inhabitants are like grasshoppers;
    who stretches out the heavens like a curtain,
    and spreads them like a tent to dwell in;
    23 who brings princes to nothing,
    and makes the rulers of the earth as emptiness.
    …28 Have you not known? Have you not heard?
    The Lord is the everlasting God,
    the Creator of the ends of the earth.
    He does not faint or grow weary;
    his understanding is unsearchable.
    29 He gives power to the faint,
    and to him who has no might he increases strength.
    30 Even youths shall faint and be weary,
    and young men shall fall exhausted;
    31 but they who wait for the Lord
    shall renew their strength;
    they shall mount up with wings like eagles;
    they shall run and not be weary;
    they shall walk and not faint.

 

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