That’s right Mall Cop and Wolfman, we are running with you this week. We are headed to the South Charlotte Middle School track via the neighborhood streets.
We start at 5:15 am in the greenway parking lot at the corner of Rea Rd. and Bevington Place. We will have a 5 minute #efficientrunning review / Q&A session and we will be off.
The pace for the first mile will be 2ndF. Thereafter is up to you. Between around marathon or threshold pace would be good, but do it by feel. Go comfortably hard and circle the track as many times as you can before heading back the 2.2 miles to the parking lot by 6:10. #youdothemath.
We will be on neighborhood streets and on a dark and scary track. Wear your desired gear for those situations.
24 PAX exited the air-conditioned comforts of home for a hot and humid excursion through Death Valley. After converging in the parking lot, recognizing (a.k.a. hawking) our FNG Chris, then fully disclaiming all of the known dangers of an F3 workout, including but not limited to dinosaur attack and being struck by satellite debris, we moseyed to the track for something like this:
YHC was inspired to lead a “moving COP” around the track. 1-mile mixed with stops for the following exercises:
SSH x30
IW x30
Merkins x15
LSS x30
CDD x20
Wide-Arm Merkins x15
LBC x30
Flutters x30
Mosey to concession stand area. Partner up.
Partner 1: Wheel-barrow walk up the steps, then runs to baseball field bleachers and does the following: Dips x20, Suppine Pull-ups x20, Step-ups x20 (10 each leg)
Partner 2: After wheel-barrow assist, runs lap around track.
When Partner 2 returns, meet at bottom of steps, flapjack
Rinse and repeat… Everyone got 2 full rounds in along with some plank-o-rama.
Grab some wall at the concession stand:
Peoples’s Chair x 3 w/50 air presses
BTTW x 2
Done! We covered 2.5 mi.
Moleskine:
Always an honor to lead at Death Valley! Thanks to Semi-Gloss and Stage Coach for the opportunity.
Everyone did a great job pushing themselves today, and pushing their partners. I know it was confusing when YHC called for “circle up”, and there was only room for an oblong/amoeba shaped mess… apologies to the OCD’s in the crowd!
Great to have FNG Stimpy (Chris) join us! Excellent job out there, and hope you will come back and join us!
HAPPY BIRTHDAY PUDDIN’ POP!!!!!
Smokey took us out in prayer… thanks brother!
Announcements:
1. Southern Dis-Comfort Aug 1…. 3 running options available. Be sure to sign up so we can have appropriate water/hydration stations setup.
2. If you are interested in Blue Ridge Relay as a runner or driver, talk to Turkey Leg.
Pax of 12 showed up to launch the new Flash site along with getting a beat down.
Warm-up
SSH x 25 IC
MTC x 25 IC
Russian Twist x 25 IC
Burpees x 15
The Thang
7 stations that covered 250 yards
Round 1
10 Merkins at each station – way up
10 Jump Squats at each station – way back
Round 2
10 Hand release Merkins – Way up
10 Jump lung (each leg) – Way back
Round 3
10 CDD – Way up
10 MTC – Way back
Round 4
10 Reverse Plank kicks – Way up
10 Knee Jumps or Deep Squats – Way back
Mary
LBC
Heels to Heaven
Venus Fly Trap
Bicycle
Flutter
Notices
Spartan Race 8/27
Obstacle Race in Indian Land – sometime in August
12 Pax showed up to turn Nesbit Park upside down, it will never be the same. We didn’t get a chance to see much of the new site. It was great to see some new faces show up to support the launch. I believe someone said there was a 40 yr age gap in the Pax. Since the workout was 3 days ago I kind of forget what happened during the workout. I am glad I write this stuff down before hand if not the backblast would be pretty empty. Of course Ice9 lead the group from the front along with Brat, Snowflake, and Transporter. I believe I saw Transporter drinking for the nearby yard’s sprinkler. Our new FNG’s all had good showings. I think both 2.0’s are tying to get some extra training in for lacrosse. Nuclear had a blast on his first showing. Thank you Comet for bringing 2 FNG. I am looking forward to getting to know the new faces from Indian Land. Hair Band, thank you for make the 20 minute trek over to support the new launch. Almost forgot, I like Ice9 recruiting tactics. He may have scared one of them by chasing him down as he ran by. Hopefully we will have 2 new faces from Millbridge. Shout out to Brat for his “8” mile extra credit run.
The last 7 months have been a great learning experience. Now its time to give back to F3 and the people of community. Thank you for the opportunity to lead a great group of guys.
I tweeted last night that today’s workout would be a special plan for a special day. After Van Pelt inquired i shared with the Pax; today is my sister’s birthday and she would have been 41. It has been 15 years since she went to heaven to await the rest of us.
No new folks so off we went for a brief mosey.
The Thang
COP
Mosey to soccer fields:
Jacob’s Ladder (7s):
Grinder (15 down to 1)
Bench set:
Playground:
Stone set (lifting stone)
North Face gasser:
COT
Done!
Moleskine
It is a powerful and humbling experience when we are reminded of the support we have through this group. For a day that is a mix of emotions every year, today was a perfect start for me. Putting in hard work and getting stronger with a great group of men, seeing an immaculate sunrise, and then to see our local bald eagle flying over as we arrived at COT. Moving.
Thank you Iron Horse for asking me to share something special about my sister. Despite my choking up and inability to articulate, it was relieving to let it out and share with you all. God is good.
Ironsides, thank you for sharing that you have lost a sister as well.
Mermaid, thank you for our ongoing conversations around our shared experiences with losing a family member.
Young Love, that was an impactful takeout and I appreciate your words as always.
Hops, thank you for your compassion and always having more concern for others than yourself. #iamthird.
Value every day with your family and friends.
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.