I Can’t Hear You!
11 PAX assembled for a double dose of pain Peak 51 style as administered by Sensei and his evil henchman Slim Fast. It went a little something like this.
Sensei’s dose:
Take a lap around the parking lot. Circle up for COP:
SSH x 20
5 Merkins OYO
IW x 20
5 Burpees OYO
LSS x 20
5 Merkins OYO
Peter Parkers x 15
5 Burpees OYO
Parker Peters x 15
5 Merkins OYO
Hammie stretch left, right, middle
It was during COP that the PAX were wondering if we had been somehow transported to downtown NYC with all the sirens, train, and other big city noises in quaint downtown Matthews. We were also joined by a couple of late comers who appeared after SSH. Nice of you fellas to join us.
Mosey to benches by school for circuit work
Rd 1: 10 Merkins/15 Dips/20 Step Ups
Rd 2: 10 Inclined Merkins/15 Dips/20 Step Ups
Rd 3: 10 Decline Merkins/15 Dips/20 Step Ups
Mosey to playground for more circuit work
Rd 1: 5 Pull Ups/10 Squats/15 LBCs
Rd 2: 5 Pull Ups/10 Squats/15 Sit Ups
Rd 3: 5 Pull Ups/10 Squats/15 LBCs
Time for Slim Fast’s dose – mosey back to church parking lot:
Line up on white lines, one pax/line in plank position. We called this “Walking The Plank”…
Rd 1: Do a merkin, then plank walk to next line to the left, do a merkin, plank walk to next line, etc… 6 lines to the left, the 6 lines back to the right.
Rd 2: Same concept, but instead of merkins, do CDD… 6 lines to the left, then 6 lines to the right.
Next pain dose… suicide!
Rd 1: 3-line suicide and sprint to end, rinse and repeat coming back.
Rd 2: 3-line suicide and lunge walk to the end
Circle up for mary and stretching:
LBC x 20
Dolly x 15
Moleskine:
Great job out there this morning! Thanks to Sensei for a last-minute Co-Q replacement … painful as always!
We’re very thankful to Mall Cop and Geraldo for taking time out of their busy morning schedules to join us! Insomniac beat you guys, for crying out loud!! I hope that shames you sufficiently!!
Great to have Happy join us! Strong stuff out there… you are welcome back anytime!
Also great to see Sparkle City back out after some vacation time!
Swiss Miss, Kilowatt, Stay Puft and Tawney… strong as always!
Stay Puft took us out in prayer… thanks, bro!
Announcements:
1. Kilowatt will be driving for the Mercury’s Minions at BRR… THANKS!! (and condolences… )
2. Sign-up for Mud Run in October
The Backblast of Who Could Care Less
Thirteen Pax found sweet succor in the bosom of 0.0. Some came to avoid the hills. Some came to get YUGE. None came to run. The step counter didn’t get much work today but the heart rate monitor did.
WARM UP: 1H Alternating Swings, Good Mornings, Prying Squats, Halos.
THANG: Partner up by bell size for doubles pyramids.
- Double swings. x 3-6-9-12-9-6-3.
- Dead Stop Swings 3×5
- Double snatches x 3-6-9-6-3
- Dead Stop Snatches 3×3
- Double Cleans x 3-6-9-12-9-6-3
- Sprinter Stance (single) swings 3×10 (5 ea leg)
Eternal Flame, KB Edition: Attempt to outlast the Bangles with an alternating press wave.
Pax 1: One bell in rack, press bell overhead and hold. Pax 2-13 does same. When it gets back to Pax 1 the first bell drops to rack, press the other bell overhead. I think we made it through 3 or 4 presses ea side before we threw in the towel. We finished out with 2H swings.
COT
ABBREVIATED MOLESKINE
- Doubles are tough. Several first timers on the doubles. Not so bad once you get comfortable with that much weight that close to your kneecaps.
- Dead stops are tough. Form enforcers and quad burners. That is the proper way to initiate and park the bell, by the way. Every time.
- Sprinter swings are tough. Balance is key here.
- The Press Wave is tough. Thought we’d get a little further than we did….will need to run that back soon.
ANGRY
28 pax failed to heed the warning from the site Q, aka quitter on Dolly, aka #yahtzee ‘Proud’ guy. And so we went…..
The Thang
Mosey down to field
30 SSH
25 LSS
Partner up and head back up to the #poopers
Gopher – P1 runs down and around track. P2 runs down to bleachers for 20 step ups, 20 dips and 20 suppine pullies – meet back at #poopers for 50 combined hand release merkins. Repeat circuit 2 times
We then did some air chair aka wall chair aka The Semi Gloss
Mosey down to the field for a mini Crusher – consisted of squats, CDD’s, LBC’s and 14 x 100 yard yoggers.
Mary
Moleskine
Good crew today. Bunch of BRR participants honing in their strides. Joker, Header and Fletch were out front in most of the laps in my group. Quite easily if I remember. TR refuses to do anything but run in the month leading up to BRR at any and all workouts #AttaBoy #FreeRange. I was told on several occasions that the call for 50 hand release merkins over and over was a bit ridiculous. You can blame the site Q’s for that because anything that happens on their AO is their fault. BTW, Header doesn’t finish the Crusher in the bottom half of a group..EVER..so a lot of you slack jacks queered out today. You took a serving from #yoself. You deserve better. Boom.
Thank you SG for taking us out.
No Announcements
Lucky 7 for 7s and Other Fun
Started with 8 this morning at Dromedary and finished with 7. Stump Hugger came out for a pre-run with Bratwurst and then had to leave before COP for early start at work. Good to see you this morning Stumpy and kudos on posting for pre-run at 0500. With Bananas traveling we had to gather around the Virtual SF before heading out to cover some terrain. With all the focus lately on the sprawling student parking lot and the front of the school, decided it was time to revisit the fields behind the school. And so we were off for a slow mosey across the parking lot and around the high school.
Stopped along the way for Incline Merkins on the curb x 20, continued with high knees and butt kickers, another pause for Decline Merkins w/ feet on the curb x 10 IC, and then finished the mosey around the high school to the soccer practice field behind the tennis courts.
COP:
- IW x 20 IC
- Squats x 15 IC
- Plank Jack x 20 IC
- MC x 20 IC
- Peter Parker x 20 IC
Nice warm up run and a few exercises to get the blood flowing. Time for a little field work. PAX lined up on the goal line and we first led off with Karaoke down the soccer pitch and back. Next we completed a backwards run down and then regular run back. Nice flat surface and not too many uneven spots to worry about, but that would change.
With that completed we headed over to base of hill next to the soccer fields for some 7s. Ran up the hill and completed 6 merkins and then back down the hill for 1 prisoner squat. Continued the cycle for 5/2, 4/3, etc. Not a huge hill, but it definitely added something a little extra to the 7s. Soft Pretzel commented on the uneven terrain and how he hoped he did not turn his ankle before BRR. Right there with you and definitely don’t want to see anyone on F3 BRR SOBs (or any other F3 team for that matter) head to the IR this close to D Day. 4 legs is plenty and not looking for any extra credit.
Once everyone was done with that round we headed off for the benches near the tennis courts for a little circuit work:
- Completed Dips, LBCs and Decline Merkins w/ feet on bench x 20.
- Plank & wait for the 6 followed by 10 count from Bratwurst.
- Rinse & repeat x 15 followed by Plank and 10 count from Soft Pretzel.
- Final round x 10 of Dips, LBCs & Decline Merkins.
With that round of circuit work behind us we headed down to the lower football practice field. Nice smooth even surface for The Stack:
- PAX lined up along the sideline and then we ran across to the other sideline and completed 5 burpees.
- Run back to start point, 5 burpees & 10 squats.
- Little plankorama as we waited for the 6 to wrap up this round.
- Run to other side, 5 burpees, 10 squats, 15 LBCs.
- Run back to start, 5 burpees, 10 squats, 15 LBCs, 20 wide-arm merkins.
Having explored a good amount of the back of the AO we headed through the open area between the Middle School and the High School. Bus drivers were gathering in the Bus parking lot, but no catcalls this morning. Must be too early in the school year. Made our way around to the Middle School patio area for another round of circuit work (civilian count):
- Jump-ups/Step-ups x 10, Dolly x 10, Russian Twist x 10
- Rinse & repeat but replace the Dolly with the Flutter
- Rinse & repeat but replace the Flutter with the Rosalita
Head down to the track for a quick lap and then we headed back to the launch point for 6 MOM. Went around the circle and each PAX member called an exercise and led the count:
- Camacho – LBCs
- Bratwurst – 1 legged Flutters
- Enron – J Lo
- Soft Pretzel – Dying Cockroach
- Beano – Low slow squat
- Silicon – LBCs
COT
NMM:
- Great morning to be out in the Gloom, if you can call it that. Temps in 60 with little to no humidity. Hard not to enjoy this time of year.
- Strong work by all the PAX this a.m. as we covered a lot of ground. Camacho and Enron pushing it hard throughout the morning and Soft Pretzel up near the front throughout.
- Beano claimed the title of War Baby and learned a new word from the Lexicon as he was the youngest out with us today. Silicon claimed War Daddy status by just a month over YHC. Glad to let you have the title this morning.
- Thanks to Bratwurst for always looking out for the 6. When you’re leading it can be a challenge to keep any eye on everyone and always good to have co-pilot keeping an eye out for anyone who may be falling behind a bit.
Announcements:
- BRR just around the corner with 9/11 Start Times officially posted on the BRR website. There may be a need for another runner or two and possibly a van driver or two. It is a CSAUP (completely stupid and utterly pointless) event that you will loath and love at the same time.
- Mud Run sign-ups are now active. Race scheduled for 10/24. Deadline for sign-ups is 9/12. Sign up individually and then form your team or let Mermaid (f3mermaid@yahoo.com) know & he will attempt to help you find a team. Registration link is: http://f3nation.com/2015/08/20/10242015-mud-run-registration-and-area-51-details-registration-closes-september-12th/
- Always an honor and a privilege to lead a great group of men for an F3 workout. If you have been taking part in F3 for 2-3 months, talk to one of the work-out and/or site Qs and get signed up to lead a work-out or part of a work-out.
Field Pass
Nine men gathered at the Charge this morning for a beat down in the gloom. It was a balmy 69 degrees, so we didn’t work up a sweat until we started moving. It went something like this: Read More
Anvil Combos
YHC and Cane pulled into a deserted Calvary lot. 9 more strong PAX arrived for iron sharpening at Anvil. A few PAX pushed hard on the 0530 start. O’Tannanbaum came in hot at 0535 after a visit with Mr. Brown. He readily joined the PAX in COP. 12 for Anvil with shovel flag flying thanks to Young Love.
Thang
Warm up mosey around a few lots to the Rock Pile. Grab exercise rock. Continue mosey to lot above entrance 4.
COP
SSH x 15 IC
Double Nickel Burpee OYO (Burpee with 5 merkin x 5)
Low Slow Squat x 15 IC
Rock Set
15 each civilian cadence: Curl/Press/Tri Extension. Drop Rock.
North Face Loop. Run through lot and down to base of NF. Up NF. 5 Burpee. Continue back to rocks. Repeat Rock Set OYO. Burpees to wait for six. Grab rock and mosey to Rock Pile for drop off.
Continue mosey to pavilion.
Bench Set
10 Jump Up/15 Derkin/20 Dips
Mosey to base of Champs Field hill.
Triple Nickel/Champs Lap/Bench Set Combo
Triple Nickel with Jump Squat at top and CDD at bottom. Immediately into lap around perimeter of Champs field to pavilion. Repeat Bench Set. Plank-o-rama to wait for six. Low plank/RAH/RLH/Flapjack
Short mosey across thoroughfare to lot next to Avenue of the Trees for Mary
Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Rosalita x 10/Hold/Heels to Heaven x 10 IC/Hold/4-10 counts
Avenue of Trees Burp and Merk
Start with first half of Burp and Merk. Burpee 1 with 1 merkin. 2 with 2 merkin. Up to 5. AYG quarter mile loop. Complete 6-10 of Burp and Merk.
Mosey back over to lot above entrance 4. Quad combo: Plank with 10 count/Plank Walk x 15 IC/Elbow Plank with 10 count/Merkin x 10 IC
NF Loop
AYG around NF loop back to lot above #4. Mary lead by LR. Russian Twist x 25 IC. LBC x 15 IC.
Mosey to lot adjacent to launch lot. Line up lower street light.
Plank Start Sprints
4-60-yard Sprints each with plank start. Immediate plank at finish. Plank starts included:
1. 6 inches with RLH
2. 6 inches with LLH
3. Elbows with RAH/RLH
4. Elbows with LAH/LLH
COT
Moleskin
Tough week for YHC with school starting, M going back to full-time work, and both kids at early schools. Back-to-back Q’s not planned and attempts to rearrange schedule were fruitless. Sinus and lung crud a bonus. Getting through days like today make you stronger. Having a group of strong PAX to push you makes it possible. Thank you men, for the push.
Champagne messaged YHC inquiring about the workout and, essentially, HC’d Anvil as his last workout prior to Super Spartan Asheville. Assured him it would be a good one, then went to work on the weinke, keeping in mind the Super-OCR training idea. He decided that sleep was better than another tough workout and decided to take the rest. Probably the better call with a Super Spartan (in Asheville) and the BRR looming. We missed you out there. Good luck this weekend brother. Sorry for the call out on twitter, but couldn’t resist.
The group at Anvil is always a strong one who push hard. We covered 2.6 miles today and a good portion of the Calvary campus. Lower humidity made it seem a little like fall. Hope it sticks around. Usual suspects were out front and included LR, Dory, Abba, Scabby, Cane. O’Tannanbaum was moving out there today. Margo, YL, R Rocks, Zuckerberg all pushed hard for 45. Thunder Road is getting stronger with each post. Easy to see that and as always, glad to have you with us at Anvil. A pleasure to lead this fine group at Anvil. Great work today men. Strong takeout from Young Love.
Announcements
Read your weekly email and visit f3nation,.com for current information.
10/24/2015 Mud Run Challange registration is live and ends 09/12/2015. Register today HERE.
Q-Jack @ The Maul
19 Men showed up expecting a ‘Mr. Bean Beatdown’, but with Mr. Bean on the temporary IR list, Frehley’s Comet was more than happy to step up. But WAIT….. Big Tuna decides to Q-Jack the Maul!!!!!
The Thang:
COP – SSH x 25, IW x 20, and Merkins x 20
Mosey towards the Murder-Horn and partner-up at lolipop circle to the right. Partner’s run around circle in opposite directions, meet for Hand-Slap Merkins x10 and Back around for LBCs x20; Flapjack Directions, Repeato and Plank when you’re done. (Plank-o-Rama)
Mosey towards the bottom of the Murder Horn. Stop Midway for Frehley’s to lead 8-Count Burpees x 10; Bottom of the hill with Mighty-Mite for 8-Count Burpees x 9. Top of the Murder Horn (@ own pace), circle back for the six. Beaker lead 8-Count Burpees x 8.
Heading back across the street did a mix of Bear-Crawls, Lunges and Backwards Run. Once on the sidewalk, Partner Carry for 40-yards and flapjack. Slalom run up and down the hills and then over the hills behind target. Move into end parking lot for more hill work; 7’s Squats at the top and HR Merkins at the bottom.
Mosey to first speed bump and break back into groups; Partner 1 first row of sprinters, Partner 2 second row. Sprint to second speed bump. Mosey to next speed bump, Repeato
Mosey towards theatre for Q-Lead 8-Count Burpee x 7, Backwards Run to the stop sign and back to the COP.
Chipotle Cross x 10, Can-Opener (Cross elbow to knee) x 10 each leg and finish up with Strawberry leading us in 8-Count Burpees x 6
Moleskin:
It’s never too early to start training for the Mud Run, so today’s workout was a little faster pace. The PAX certainly hung in there and no man left behind. (Nice Job Teddy, Peaches & Cold Cuts)
A great effort by Grimes today, he really pushed it.
Heart Breaker crushed the hills and I couldn’t see Beaker on the sprints.
Frehley’s either got into the Kettle One last night or a 3-cheese enchilada dinner, he was pretty lethal.
Thanks to Strawberry for closing us out on the Burpees. (Sorry Bro, it was either you or me and I was gassed!)
It was a pleasure to lead these men today.
Announcements:
Mud Run Sign-Ups for October 24th
Anyone interested in leading the Maul see Wingman.
Takeout:
A special request for the speedy recovery of Mr. Bean, Outback and Madame Tussaud who are on temporary IR.
FastTwitchHD & Swift in controlled chaos at #SpeedVergence
At 0515 on Tuesday morning, approximately 23 PAX made it from the Bus lot at Community House Middle School to the track. We stayed on the track until 0610 for an #ISI standard workout that was Area51’s #SpeedVergence for the month.
The THANG:
- Warm-up mosey on track group style for 1mi+. Kick small Yellow and Red cones out of the way that the Q had planted for the workout.
- Head to the back stretch for some toe & heel walking. Head towards the Start/Finish line with some High Knees and Butt Kicks along the way.
- Get instruction from the Q about optional 2-way traffic on the track. For the 1st 2 intervals (and recovery), run normal CounterClockWise direction. For the next 2 intervals (and recovery) run the opposite ClockWise direction in Lane 4. Then back to CCW normal for next 2. Back to CW opposite for next 2.
- The intervals are 800m at a Hard pace (or, more specifically Interval pace from http://runsmartproject.com/calculator). 200m jog recovery is between 1:30-2:00 minutes. Slow and easy.
- Continue 800m/200m until Q calls time around 0605 (finish what you’re doing) and head to COT. Cooldown optional today.
The Moleskin:
- Final #SpeedVergence participation was Swift 11, Fast Twitch 11, and Independents (Frasier) 1. This was a HUGE improvement for Swift, who at the last #SpeedVergence 1 Mile Speed Challenge in April only brought 7 (FT brought 14 to that event…). Overall, a marginal increase in participation of 1 from the last #SpeedVergence with several new faces. In fact, only repeats from April were HoneyBee, Haggis, Soul Glo, Abacus, Frasier, Strange Brew, and Bratwurst. Jury is out if this is a good or a bad thing that previous participants didn’t turn out again… Will the FT PAX travel better to Providence Day School where a SIB / Swift / FT #SpeedVergence is proposed to happen next.
- Here’s how to use this workout to predict your fitness level. Take the average of your 800m, multiply by 4, and put those in this Calculator as a 2mi race. Click Calculate and then go to the “Equivalent” tab to get a prediction for your next race. For a BRR translation, YHC has found a good target is to hold your race pace for whatever your BRR mileage total is. For example, if your legs total 26 miles, then focus on Marathon pace as your average pace goal. If your legs total 13mi, then focus on Half-Marathon pace as your average pace goal. Each leg won’t be right on this pace, for some are uphill and some are downhill, but it’s a good target over the course of your legs. When you have those “flat” legs, it’s a good pace to try to hit mile after mile. Hence the “Marathon Pace” efforts that DevilsTurn has been incorporating are at the top end of pace for most PAX during the BRR.
- It probably won’t come as a surprise to many who was out front today (Frasier), but certainly a surprise to see Teddy trying to hang on for as long as he could. Not sure the dude even runs with a watch, and that may have come at a price. Frasier could be seen doing extra intervals on his cool down prodding others to finish. You won’t find many better encouragers than this man.
- What comes as a surprise to the Swift PAX is how much Turkey Leg has improved. We all know about the BRR Leg 32 performances, Ultra relays, and GhostRunner performances where hills are involved, but it was flat-out proven that this bird in the genus Meleagris can fly on the flats, too. Unrelenting to the last interval. Either the altitude training camp in Switzerland this summer, the secret formula he rubs on his legs at night, or the empty vials YHC may have or have not seen rolling around the floor of his vehicle has this bird staying off a Thanksgiving table near you. #smokingTurkey
- Some huge performance increases from StrageBrew over the past 2 months. Under a 7:30/mi average today on the 800s and just 2 months ago was over 8:00/mi on the 800s. Since this is the 3rd time in 4 months many Swift PAX have done this workout, how’s the progress for others?
- Not all PAX heeded the suggestion to switch directions, and you guys missed out. Some have a distaste for the track because it’s the same way around every time. It even seems to stress one side of the body more than the other, and YHC is perfectly worn out on both sides today! Seemed like it brought a new wrinkle to the workout despite being a little chaotic at times. Fortunately, the Tomato didn’t get run over, good thing we caught her early to explain whole Lane 1, Lane 4 thing.
View Flybys > are usually a good place to watch how workouts went down from Strava. Who started fast, who ended well, etc. However, forget about the Playback this week because of the 2-way traffic. It makes your head spin. Generally however, if you use Strava to record your workouts, it’s a neat tool to watch the playback.
Announcements:
- F3 Soccer rematch coming in November between Area51 and Metro. See Bodybag for details. Apparently, TigerRag will be holding tryouts.
SOFAWIB – The Foxworth Forty
8 men harkened the call of hill sprints. Here is what we did –
The Foxworth Forty
Partner up and run from Olde E to Foxworth.
Partner 1 runs the Foxworth Hill with increments of 1 burpee per trip up.
While Partner 1 run up and back, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), LBCs (next), then repeat.
Ten rounds gets you 55 burpees, 400 merkins, 400 squats, and 400 LBCs.
(And I think more than a few pairings got more than that)
Add 2.5 miles of run in and back, plus hill sprints… good times.
NMM
YHC answered the call to the bullpen late last night; Kirk and the 2.0s were yodeling at the porcelain. Be sure to ask him how BRR training is going.
40x reps is a challenging number for the length of the trip up and back. But it’s the right number. Expect the starting number of burpees to be increased to cope with the quick initial turnaround. You’re welcome.
This workout yielded a rating of “half-shirt off” from Iron Mike.
Announcements
There is a relay race on the Blue Ridge Parkway sometime in the coming weeks. Show up at Ghost Runner or the Cuda Run Thursday night and tell them you’re in the market for something called the grandfather mountain leg. I’m told it’s all downhill.
Thanks to Swiper for the take-out; health and care for the sick and injured is always a great intention.
And as always, thank you for making SOFAWIB your preferred destination for discomfort every Tuesday morning.
No Chippy, No Problem
Chipotle (a/k/a Chippy) decided to sleep in on his Q day but truth be told the summer vacations by yours truly (Frehleys Comet), Dolphin, and Mr. Bean have jumbled the schedule responsibilities a bit. So being the great man that he is, Chipotle is stepping up for this coming Sat (8/29) at Stonehenge. I’m sure there will be a few Merkins involved…
Frehleys took the first half of the Q and Hagis the second half. This combo delivered from what I hear…
Warmup: SSH x 15; Squats X 15; Imperial Walker X 15, LBC X 15, Merkin ladder X 55 reps(10x9x8….x2x1) with 5 count planks between each of the 10 sets.
Workout: Mosey to knee wall at the pond. 3 sets of 3 exercises @ 15 reps. Derkins (2), Incline Merkins (1), Step-ups (2), and Squats (1). 3 sets X 10 of 8-count Burpees. Mosey to fitness trail and broke into groups of 4 at 4 stations. Pull-ups X 10, Dips X 10, Supine pull-ups X 10, Bunny Hops and high knees over ground beams X 5. Mosey to lower parking lot for and partnered up for partner pushes and pulls (lock arms and hands on shoulders – push partner across the lot while other partner resists; same routine with pulls. FYI, great leg burn of done correctly.
Hagis took over.
Ran around the upper parking lot twice. Started at 1 curb for bear crawls across 2 parking spaces followed by 2 merkins, 2 more spaces followed by 4, etc…across the parking lot until finishing with 18 merkins. 90 merkins total. Mary with LBC, Flutter, Dolly, and Freddie Mercury @ 15 reps each. Mosey to the end of parking lot by the street near bottom of the hill leading to the bridge over Johnston Rd. At the bottom of the hill, 5 sets of 8 count burpees with reps of 10, 9, 8, 7, 6. Between each set, 30 seconds of sprints up the hill with each sprint at a faster pace than the previous one. Mosey back to the launch stopping one for more Mary.