2 men met at 0515 at the Vine Restaurant at the Ballantyne AO to stretch our legs, climbs some walls and do some pull-ups. Last Friday was the day before the Joe Davis run so most men were tapering to post a PR. Here’s what Cheddar and I did to prep for the next mud run:
The Thang:
We ran down Ballantyne Commons, east towards the far premier parking deck #2.
Run 5th level climbed the wall x 4.
We then headed down the stairs down Ballantyne Corporate Pl to the hill in front of the BofA building. We ran up the hill and back down and did 10 merkins at the bottom, repeat until we worked our way down to 5 merkins at the bottom.
We then ran a circuit around the pond and over the wall X 3.
We ran down the fitness trail over to the short parallel bars for arm walks X 3 then moved over to the tall parallel bars for monkey bars X 3. We then ran 2 laps around lock ness. We then did 10 pulls ups and 20 merkins X 2 and ran 2 more laps around Lock Ness.
COT
Moleskin:
It was a great morning to run around Ballantyne. Lucky for me, Cheddar showed up and prevented a sad clown workout. Cheddar was interested in a running workout so I think he got more than he bargained for when I added wall climbs, merkins and pulls ups.
19 strong men unknowingly set out to complete 600 hundred reps and 6 laps around the pond. 8 Swifter’s took a different and perhaps wiser path.
First disclaimer given – check
The Thang:
Mosey to the closest pond and set up four pain stations at each end of the pond. The challenge was to run around the pond to each pain station and complete 5 exercises and 100 reps for each completed lap. Each lap went down something like this:
First Lap – Warm up (100 reps and one lap)
Second Lap – Legs: (100 reps and one lap)
Third Lap – Chest: (100 reps and one lap)
Forth Lap – Triceps and Shoulders: (100 reps and one lap)
Fifth Lap Abs: (100 reps and one lap)
Six Lap: Warm down: (100 reps and one lap)
Arrived back at the AO a few minutes early so we cranked out as many lbcs as we could before time run out.
Thanks to all of the PAX for giving it your all today and setting a solid standard in the short 45 minutes we had.
Announcements
14 of F3 Nations finest eschewed the fartsack and gathered for the best workout in all of the F3 Nation (and I am site Q at Centurion – we may need to add 15 minutes to that one)
The thang:
Warm up with SSHX20, Slow SquatsX20, butt kickers, high knees, karoke (L & R), and backward run before heading up to 51.
Run to Calvary with 5 burpees at each intersection starting at the school (total of 30).
Mosey to hill beside ball field for triple nickle with turkish get-ups at top and jumping lunges at bottom.
Audible due to wet field and mosey over to parking lot for partner sprints. Partner 1 sprints down to other end and back while partner 1 does called excercise and then switch
Head back to school with the rabbits circling back three times to pick up the six.
Down to track for 13’s – Run to each corner of track and start with 1 merkin and 12 jump squats. Ascend/descend by 1 at each turn for total of 3 laps.
Mosey up to parking lot for perfect one hour finish on the second.
Naked Moleskin
I”M Back – My first time Q’ing Fast Twitch since BRR as ankle of 49 year old takes a while to heal (especially when I turn it once a week on the basketball court). It was good to be back and ankle felt great.
Spackler asked if gloves were needed and I said surely not (even though I had a pair on). I did keep to my promise of no bear crawls but we did knock out a few burpees on the pavement. He’s young so skin will grow back quickly.
Haze is getting soft in his old age. Two straight workouts without a single comment on my form (did I miss a Churpee/Churkin call).
Felt good staying near the front on the run down to Calvary but not so good on the way back. TL, Hairball, and Mr. Brady were way out front with Haze, Hopper, Bout Time and probably a few more (excluding YHC) not far behind. I don’t think Hopper pushed me off the walk way but he was apologing alot so maybe it was a stealth push. I did redeem myself on the track (perfect form). For someone that doesn’t seem to like running, Horsehead sure runs a lot.
Great to see some new faces (beard when it comes to Sly) so we hope you guys become regulars.
As always, it was an honor to lead such a great group of men and I thank you all for pushing me out there this am.
Announcements:
TL starting to build BRR roster. Look for email from him or contact him if interested.
Tutoring ongoing at Billingsville (Randolph) on Tuesday at 4:30 and AG MIddle School on Thursday at 5. Contact me (pchepul@gmail.com) if interested in making a difference in a kids life.
Swift launched at 0515 with 8 PAX from the Vine restaurant into the Gloom of the Ballantyne Corporate Park.
The Thang:
Moleskin:
Announcements:
Twenty five pax came for Skunk and got Meathead instead.
WARM UP
HEART RATE SET
Eleven minute Ciabatta. Goal is not to put down bell down. All work intervals x 30 seconds, rest intervals x 3 seconds (enough time to switch hands)
SWOLE SET
Partner up with like sized KB. Q chooses the exercise, each pair chooses their reps with the following requirements:
Called exercises:
FINISHER
Flapjacked Double swings x 10 per partner, 3 minutes.
COT
MOLESKINE
ANNOUNCEMENTS
In the sub-40’s rainy gloom, 3 of the baddest Sons of Ballantyne stepped out onto the Elon Park AO for an epic workout of which legends are made.
Once Bratwurst got the optimal layering situated, HB figured out how to turn off his truck lights, and Frehley’s put on his ben-gay (old bones), we struck out across the AO to where the puddles are the deepest and the mud the thickest. We then passed by there and went to the bus stop awning and remained there for the rest of the workout.
Here’s what we did:
COP #1
COP #2 (in same place)
If time, hit some swings and such…
Mary
Moleskine:
Good time out there even though the weather was bad. The awning made it tolerable. YHC found out that a raincoat makes for difficult KB moves with excessive swishing noises. Reminiscent of Frazier blowing past you at full sprint.
Frehley’s is a beast and grabbed the 44 lb’er for many of the exercises. Bratwurst was rocking the Turkish get-up by the end. As usual, Brat out ran the PAX on the way back (even with a 30+ lb KB). That’s just how it goes…
Until next time gentlemen!
Posted on behalf of The Late Show…
Three men in BDU’s, black sweatshirts, and black toboggans. With the wardrobe planning session checked off our list, let’s get going.
COP
Gather around for a warmup Hairband Mile.
Followed by SSH, IW’s, Low slow squats, low slow side squats.
Mosey to the elementary school, stop for a complimentary rail slide and some peoples chair with plankups.
On the elementary track partner up.
P1 repeats a triplet of (4) supine rows, (5) push-ups, (6) squats.
P2 runs a lap, stopping 1/2 way for some lunge-o-Rama work.
Flapjack, repeat.
A quick round of Jack Webb and his unpopular partner. See Jan 9 Overdrive bb.
The cheese is back, so a little dose of dairy as we weave through the buses.
Handoff to Shep and CT for some team QIC.
Indian run to the intersection behind the MS and ???
Backwards run to the MS softball field.
A little base running so to speak. Lunge walk b/t bases with called exercises in between.
Thanks CT for the horrible plank walking squat thrust/burpee that you called.
Seal team sit-ups at home base – a personal fave, thank you Shep!!
Back to the front of the MS for some Mary.
P1 calls exercise and runs an HB Mile while P2 completes said exercise. Continue rotation until time is up.
Moleskin
Solid work today gents! The mood was light but 100% focused on the task at hand. Kudos to the Outland Joe Davis crew for representing. Just hope there was a Bojangles nearby for Horse’s pit stop.
Why did so many Area51 PAX that participated in the Joe Davis Run set Personal Bests in the 10K or 5K? Even in spite of the 10K as a legitimately very tough course, and not only because of a slightly short 5K course (perhaps 200m short), but also perhaps due to our increased focus on Interval run training in Area51…
Let’s review the current Area51 “Running” opportunities:
Swift is a “Speed Workout” because we generally focus on running at 2 Mile Race or faster for our Intervals, and that is certainly the target through the April Mud Run. There are never hands on the ground (unless you trip over a speedbump or we get done too early before Bagpipe finishes at COT). There are no PAX left behind (unless you can’t follow simple directions) for we regroup after most sets of intervals. You don’t need to be training for a marathon (at a minimum, we will average a 12:00/mi pace over the course of an hour). Interval running means there are periods of high intensity followed by adequate recovery (think “10 counts”, but you’re still moving forward).
What are the benefits of a Speed Workout that you can’t get with other Bootcamp workouts? Improve your running economy (becoming more efficient) with each step you take so that your running form improves. Improve your Cardio output (increase your body’s ability to handle high stress on the heart and lungs) by heaping the right kind of work on the engine that gets you through most workouts. There’s a lot of 2nd F (remember the virtual “10 counts”, well there’s also at least a mile warmup jog, often cooldown, etc.).
Join us this week and through the Spring to keep Mud Run race distance in mind. This week, we’re going to step back into 200s and 400s on the Bull Ring. Come join us.
We launch at 0515 from the Vine Restaurant on Tuesday.
The SF was planted securely, and 5 old men were on their way for another stroll around the DMZ.
The Thang:
Run 1/2 mile to Carmel Presbyterian
COT:
SSH x 20 IC
IW x 20 IC
Merkin x 15 IC
Break into 2 groups. 1st group was the really old men (Snowflake & Jamboree) and the 2nd group were the 3 not-quite-as-old (Flutie Flakes, Orlando & YHC) for the following:
1st group runs lap around parking lot while 2nd group does H-R merkins. Flapjack.
Did 5 laps with the exercises being: LBCs, Flutters, CDDs, Plankorama
Run 1/2 mile back to Carmel Road Park
Lunge walk 30 yds
Bearcrawl 30 yds
Lunge walk 30 yds
Bearcrawl 30 yds
Jog to CAC courtyard/campus for the following:
People’s Chair variations including overhead press x 25 IC, R/L off ground, Frankenstein, TD signal
Donkey Kick x 15 OYO in between 2 or 3 People’s Chair variations
Run to benches on Colony Road side of campus for following:
15 dips, 15 derkins, 15 step-up’s. Rinse & Repeat
Run to lowest part of lot.
Backwards run uphill 60ish yards.
AYG run back to courtyard for following:
Plankorama including: Chilcutt, Laettner, Southern Gentleman, Yankee Agressor
Freddie Mercury x 13 IC
Makthar Ndjaiye x 13 IC
Russian Twist x 13 IC
LBC x 20 IC
Run back to Carmel Park lot for following:
Plank/6 Inches Wave x 2 or 3?
Protractor, finishing with leg lifts (10 degree to 60 degree) x 20 IC
COT
Ye Olde Moleskine:
Thankful 4 of pax joined me for the downpainment this morning. T-claps to Jamboree for running in for the workout. YHC always offers him ride home after DMZ, and the Silent Assassin always politely declines.
Orlando said he thought about running in….but changed his mind after hearing the rattling of his gutters with the rain. Just glad you posted brother!
Didn’t hear Snowflake’s dog barking its head off this morning, perhaps muffled by YHC’s lid and the downpour.
Flutie Flakes was sporting his Joe Davis Memorial Resolution Run long-sleeve T-shirt this morning – strong work at the race there Saturday brother; and strong work this morning, too.
As is always the case, it was a privilege to lead the pax. Not sure whether YHC’s War Baby status was a good thing? It was a first in my 3+ years of doing F3. Where were all the hate-hate’s and hate’s?
Announcements:
F3 Ski still has room – Alta Utah – a place like no other. Sign up!
Charlotte Brain Tumor Race: Saturday, March 21, 2015, Marshall Park, Charlotte, NC. Team Chepul Hill (Bill Chepul – Chelms’ & Abacus’ brother is fighting for his life against a brain tumor) would love the support. Run with them, contribute, come support: http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420