#F3Swift – Uphill Finish

#F3Swift – Uphill Finish

5 PAX left the Vine lot at 0515 for the weekly down painment known as Swift.  1 more PAX found the way, eventually.

The Thang:

  1. Warm-up about 1.5mi with 2ndF pace and a few strides.  Cones are in place.
  2. On the Rushmore Dr. “landing strip” (Straight and Flat), run 200m at 1 mile race pace (or 1600m race pace for our 3 metrically-inclined PAX today) / R-pace (from the calculator at http://runsmartproject.com/calculator) and recover 200m jog
  3. Run 200m at R-pace and recover 400m jog
  4. Run 600m at R-pace (back up on Rushmore to run first 200m slightly downhill, across the 200m flat, and then finish 200m uphill to the Bullring) and recover 400m jog (bending over grabbing knees and #spilledmerlot optional following 600m)
  5. Repeat back to Step 2 two more times for a total of 3 Rounds
  6. Mosey back to COT

The Moleskin:

  • Two weeks remaining to prep for the Joe Davis Run, and today’s turnout was not a great sign of the dedication that Area 51 PAX are making for training.  As one of the most important weeks in the training cycle to prepare to dominate the 5 or 10K, I bet many PAX are simply doing this workout #sadclown style.  For all seriousness, this should be somewhat of a peak week.  We’ll continue to push hard into next week, but it will be dialed back just a tad. #notataperweek
  • The Metrically inclined (two Canucks and an Aussie) outnumbered the Imperically inclined at the start of the workout, so YHC had to give everything in Pace per Kilometer and such.  This made for some confusion, but since Wing_man eventually found us after Round 1, balance was restored in the Units universe.  This begs the question, what stickers do Aussie and Canucks put on their vehicles to show off how far they ran – 21.1, and 42.2?  What about if they are triathletes – 113.1 and 226.3?
  • Who is getting out of the car in 39.0F and rain with short-sleeves? Oh, that’s Strange Brew.  Wait, there’s someone else he drug out and said “you’ll be fine in shortsleeves (but I don’t have gloves for you)” – oh, that’s his brother Moosehead.  Ok, we’re set.  All we need is Haggis to show up an start blabbering about this is like one of the nicest Summer days he’s ever seen in Scotland…no Haggis, so let’s jog around the block to give him a chance to show.  Still not there?  OK, must be waiting for Bagpipe (didn’t turn up there either, so he’s probably dreaming about running in weather like this #fartsack).
  • Actually, even with the rain, the weather wasn’t too bad.  Just by coincidence, we ran intervals INTO the wind and rain.  At least the recovery jog was nice.
  • Soft Pretzel was a little too happy to dial it back after last weeks 400s and just run some 200s.  He didn’t have the same happy thoughts after the 600, but dude is still killing it out there.
  • The Metrically inclined formed a nice pack for the first few intervals, but deciding that neither thought each other’s accent was much better than their own, they started turning it into a competition of who could get away faster from each other.  Outback and Strange Brew continued to bring it in strong, and Moosehead could be found constantly pushing the limit and continually thanking his brother for bringing him out.
  • Wing_man did actually read the Pre-blast, so he was a little perplexed we he didn’t find us exactly “on” the Bullring.  We happened just to be “piercing” the ring today, so instead of the “landing strip” we may have a new nickname for this little area along Rushmore.  Needing TigerRag’s and other’s creativity on this one…
  • Strava reports from –

Announcements:

  • Joe Davis Run – sign up now! or just pay increased cost later. http://joedavisrun.racesonline.com/
  • Convergences for Area 51 at the Maul tomorrow 0600-0700.  It may or may not be 0.0 (0.0001 in kilometers) with Frasier and Bratwurst on the Q.

Auld Lang Syne

9 men showed up at #F3FastTwitch to say goodbye to 2014. Not a lot of reminiscing this morning but certainly a lot of hard work…ended up with 6 miles. Here’s how we got there:

The Thang

We took off from SCMS and hit 51 in the direction of Pineville. We stopped at the entrance to Davie park for a quick plank and knocked out 20 merkins. From there, we ran to the entrance to Carrington where we planked again and knocked out another 20 merkins. Down Cary Ridge we went to the stop sign at Bevington. That’s where the real work began.

  • Run down Bevington to Rea Rd
  • Run back up Bevington to the stop sign
  • AYG sprint to the first speed bump
  • AYG sprint back to the stop sign
  • Run down Bevington to the 4th speed bump
  • Run back up Bevington to the stop sign
  • AYG sprint to the first speed bump
  • AYG sprint back to the stop sign
  • Run down Bevington to the 2nd speed bump
  • Run back up Bevington to the stop sign
  • AYG sprint to the first speed bump
  • AYG sprint back to the stop sign

We planked at the stop sign and knocked out another 20 merkins. After that, we took off for base, going back through the neighborhood. We did a little Indian run to the base of Spackler’s hill.

  • AYG sprint up Spackler’s hill to the stop sign

From there, we did a little baby jog to the end of Browne’s Pond Rd. Then an 80% effort run to the stop sign at the Rosecliff entrance. From there we lined up and did an Indian run up Strawberry back to base. A little time left for some Mary:

  • LBCs x 20 IC
  • Flutter kicks x 20 IC

Moleskine

YHC had a goal of 6 miles at some varied paces. Mission accomplished.

Good group of FT regulars out there this morning plus site FNG Sensei…strong effort brother. You look ready for Joe Davis and the Palmetto 200.

We tossed in some merkins at various points…ended up with 60…a FT New Year’s resolution to kill the notion of hollow chests and pencil arms promulgated by the SkunkWorks’ lunkheads #NeverForget

Honored to lead this morning men. You’re next…TL and YHC will be calling.

Announcements

Joe Davis Run is 1/10.

Sign up for the Unbroken movie also on 1/10. Sign. Up. Now.

Slim Fast is gauging interest for participants in the Palmetto 200 (like the BRR, only flatter). It’s in March. Hit him up if you are interested.

Slippery Bells at Skunkworks

15 hearty souls thrived in the morning drizzle and slung some metal at Skunkworks on a morning that made the Q feel right at home.

THE THANG
Run a lap around fire lane
SSH x 20
IW x 20

Round 1 – 30 secs 2 handed swings, 30 secs burpees, 30 secs snatches. Repeat and then run lap.
Round 2 – 30 secs alternating swings, 30 jump squats, 30 secs lawnmowers. Repeat and run lap.
Round 3 – 30 secs high swings, 30 secs jump lunges, 30 secs clean and presses. Repeat and run lap.
Round 4 – 30 secs upright row catch and press, 30 secs Spartan burpees, 30 secs high pulls. Repeat and run a lap.
Round 5 – 30 secs thrusters, 30 secs burpees, 30 secs good mornings. Repeat and run a lap.

Jack Webbs with KB. Diamond merkins and KB curls up to 5 and back down.

COT.

YE OLDE NAKED MOLESKINE

After Brown called in injured with a “tennis elbow” I was left with coming up with something to burn a few calories prior to the New Year festivities. Poor Brown was getting abused after bailing on his Q on a mass email. Watch out for a rename when the lad returns to the fold as “Serena” and “Martina’ could be contenders and who knows where it can deviate from there…
A few technical issues on the Pill front and timer front today with the steady drizzle but it wasn’t long before the hip-hop hoorays were pumping the pax through the rounds. The drizzle took its toll more so on Busch apparent “60 pounder” which flew through the air during the alternating swings narrowly missing the high tech gadgets in the center of the circle. When the kettlebell finally came to rest the number 60 had fallen off revealing a cork like substance for all to see. We may need an official scale at the next Skunkworks to verify the true weight and substance of the bell in question…
Other than that good work today from everyone present.

Bulldog

ANNOUNCEMENTS
Sign up for Unbroken movie otherwise Simba’s credit card will be charged.
Convergences tomorrow and New Years Day. Check weekly email and Twitter.
Kevlar and Joust regular 5:30 am times this Friday.

Moderate, Adj = average in amount, intensity, quality, or degree

Well that definition stinks, good thing I rarly use the dictionary.

The Thang’

Quick shuffle to the pavilion for some shilding from the down pour.

  • SSX x20 in cadence
  • Reg. Mirken x10 in cadence
  • Diamond Mirken x10 in cadence
  • Wide Arm Mirken x10 in cadence
  • Wall Sit – Arm Raises x20 in cadence
  • Single Leg Wall Sit (left leg raiesed) – Arm Raises x20 in cadence
  • Single Leg Wall Sit (right leg raiesed) – Arm Raises x20 in cadence

Mosey to forest for run to William R Davies Park 

Arrive at playground:

Round #1:

  • 20 Pull Ups
  • 50 Mirkens
  • 20 Burpees

Round #2:

  • 10 Pull Ups
  • 25 Mirkens
  • 10 Burpees

Round #3:

  • 10 Pull Ups
  • 25 Mirkens
  • 10 Burpees

Rock Webb: Mosey to rock pile – select respectable size rock. Move onto the artifical turf field.

  • 1 Mirken – 4 over head presses with rock
  • 2 Mirkens – 8 over head preses with rock
  • Continue until 5 mirkens /20 overhead presses 

Partner up for 25 yard wheel barrow flapjack to end zone. 

 OYO – Burpee Broad

  • jump 25 yards – sprint 75 yeards to endzone and back to starting end zone. 
  • Repeat, but spint to rocks. Return to pile and form two seperate lines for nice moderate fellowship pace back to AO.

Struff:

January 10, 2015

  • Joe Davis  Memorial Run  – Sign up
  • Movie – Unbroken – Sign up

Convergence this week 

  • new years eve convergence at the Maul 
  • new years day at the Rock on Sat. eve
  • headlock a neighbor and bring out some new guys to ascent on Sat. (at Olde Providence Elem.) 

#F3Swift Preblast – JDR week 5 of 6

Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.

With 2 weeks to go before the Joe Davis Run, the workouts need some specific race prep.  Something we haven’t done yet is to prepare for elevation.  We’ll be incorporating that this week along with some twists and turns.  Location will be near the Bull Ring, so head there if you are running late.

Basics:

For those uniformed, here is the Joe Davis Run 5K course. http://www.mapmyrun.com/routes/view/598160300 and image below.

Let Me Give You A Little Something to Take Your Mind Off That Pain

Posted on behalf of “The Late Show”

10 men arrived in the gloom of Outland for a holiday painfest.

The Kettle Bell crew arrived early for a little pre-Outland beatdown and were joined by the rest of the PAX for the 0700 main event.

The Thang

Headover the Shovel Flag for an abbreviated COP (SSH x30)

Mosey to the rock pile and pick a good sized one, grab a partner and line up along the practice field.  Partner 1 does pain station with the rock whil partner 2 sprints down the field and moseys back.  switch and repeat.

Round 1
– parnter 1 curls while parnter 2 runs and swtich (repeato x3)
– plank (active recovery)
Round 2
– parnter 1 overhead press while parnter 2 runs and swtich (repeato x3)
– flutter kicks (active recovery)
Round 3
– parnter 1 tricep extensions while parnter 2 runs and swtich (repeato x3)
– Hello Dolly (active recovery)

Indian Run back to MS bus stop with various body wieght pain stations.   Listed in no particular order…

– Decline CDDs x20
– Decline Merkins x20
– Diamond Merkins x10
– Mekrins x20
– Step ups x40
(repeato x3)
– peoples chair on Wall until everyone is finished

Plank up in a line and wait your turn to plank walk down the rails. get  back in line and do it again.

(2nd half) The Late Show on Q.

Off we mosey – Indian Run/Rambling Mosey back to our pet rocks.

Grab pet rocks and head over to the dip bars.

P1 on the dip bars for supine rows with P2 manning the rocks for rock squat overhead press.

(21) & flapjack

(15) & flapjack

(9) & flapjack

(3) & flapjack

6 MoM

Various counts of protractor, backscratchers, plank with 6 inches, and just for fun bring that right knee around to the right elbow and hold, then with the right knee. Throw in some mountain climbers on the line (thanks for the help with the cadence!)

Then just for Horsehead – single leg hip bridges, (10) each leg.

Mosey back to the flag.

COT

Thanks Horse for taking us out.

Moleskin from the perspective of The Late Show

Major Payne came to mind as we circled up for prayer. Everyone (whether spoken or unspoken) has some kind of pain going on in life. Some of the spoken pains are heavier than others, at least from the outside looking in, but the burdens we all carry are real… at least for those of us carrying them. It’s awesome to come together as brothers in Christ to sweat out some of the troubles that this broken world slings our way.

Swimming with a Lobster

2 PAX decided to join the Lobster for a swim at the Matrix

We opened the Matrix with a jog off campus thru the neighborhoods, down thru the lowers fields and ended up under some cover by the front doors to the school. (lobster likes to be dry sometimes).

50 Merkins OYO

50 SSH (IC)

50 Wide-Arm Merkins OYO

50 IW (IC)

30 Dry Docks OYO

50 Squats (IC)

25 diamond merkins OYO

 

5 rounds of peoples chairs (varying lengths with air presses)

1-      50 air presses (IC) followed by 100 LBC

2-      40 air presses (IC) followed by 50 flutters

3-      30 air presses (IC) followed by 50 Dollies

4-      20 air presses (IC) followed by 25 (IC) mason twist

5-      10 air presses (IC) followed by 15 burpees

 

Back out into the water…

Jog to the playground for some circuit work…

3 rounds with 4 exercises

5 toes to bar

25 decline merkins

30 dips

10 pull ups

After rounds 1 and 2, run from playground to lower parking lot and circle islands and return to playground….we worked in a couple of plank sessions as well….

Posted on behalf of Lobster Roll

 

Looks great! Little mud. Watch yer step.

6 pax posted for a promised moderate post-holiday beatdown.  Was it achieved, or was it over-achieved, as the past few weeks have been?

The Thang

COP:

  • Side Straddle Hop – 15 IC
  • Merkins – 10 IC
  • Imperial Walker – 15 IC
  • Mountain Climber – 10 IC
  • Low Slow Squats – 15 IC
  • Parker Peter – 10 IC

Mosey back to parking lot and retrieve the forgotten item.  #noballleftbehind

Fence circuit:

  • 10 Decline Merkins on the fence (or modify with standard merkins)
  • 10 Star Jumps
  • 10 Heels-to-Heaven
  • Rinse & Repeat for 10 minutes – focus on good form, not speed

Mosey to football field

Touchdown Club

  • Gather at 50 yard line.  Cycle through pax taking turns as receiver and QB.  QB calls route, which receiver runs.  Whether the pass is caught or not, run with the ball across the goal line and return.  Continue cycling through each pax as receiver and QB.
  • Waiting pax perform the following each round while they await their turn: standing 10-counts; elbow planks; merkins; LBC’s
  • Next, the Weinke says:  run the lines with karaoke, shuffles, back peddles, fwd jogs (we didn’t – Q forgot to consult the Weinke.)

Mosey to playground

Playground circuit:

  • 6 Pullups (or modify with supine rows)(partner assist, as needed)
  • 12 Merkins
  • 18 Squats
  • Rinse and repeat for 10 minutes

Mosey to concession area

Concession circuit:

  • 12 Incline Merkins
  • 18 Step Ups (total)
  • Lap around baseball field
  • Rinse & repeat for 10 minutes

Mosey back to COP field

Mary:

  • Situps – 10 IC
  • Slow Freddie Mercury – 5 IC
  • Sid-the-Kid – 10 IC (5 each direction)
  • LBC – 10 IC

Done

COT

Announcements:

  1. Joe Davis Run – Jan 10
  2. FNG Resolution Saturday – Jan 3 – convergence with The Rock, Olympus, & Stonehenge at Ascent.  EH your friends, neighbors, & coworkers who are making New Year’s resolutions to get in shape in 2015.  Let’s get ’em off to a good start!

Moleskin:

After a couple weeks of non-moderate workouts when YHC was Q’ing, the promise was made for a moderate one today.  Hopefully, the promise was kept, with opportunities to modify throughout.

YHC joined himself for a preKB workout this morning and had a good sweat going and finished just as Strange Brew pulled in, followed by the rest of the pax.  The sweat was still flowing during the COP and SSH, when YHC needed to wipe some of it out of his eye.  At this point, the arms and legs became disconnected in the SSH.  Upon resuming, the arms and legs were exactly opposite, which took YHC a few cycles to decipher exactly why it felt so awkward.  About the same time, Strange Brew did figure out what was wrong and so informed us all.  He promised to add it to the backblast, so it might as well be included here.

#Kotters to Salt Lick, coming back from a bulging disk that has kept him from our company for several months.  Didn’t miss a beat today.  Can you earn #LarryBird and #Kotters in the same workout??

Welcome to LIFO The Mouth, who joined us during the Fence circuit. #betterlatethannever

Great to have Strange Brew’s brother, Moosehead, join us today.  Welcome!

During the TD circuit, talent scouts identified Pele and Salt Lick as possible QB’s for our next Turkey Bowl.  Both were on target.  The rest of us, not so much, but at least we got some running in.

The football field was a little muddy, as the frost began to thaw.  Several of us had a few slips, with Moosehead taking it all way down.  I’m sure he’s just not used to seeing the ground uncovered this time of year.

The Weinke was written to include running the yard lines with karaoke, shuffles, backpeddles, jogs, etc after all the TD’s were thrown, but YHC forgot to consult said Weinke.  Sorry to deprive you guys, but I think we found adequate ways to otherwise occupy our time.  We would of had to cut something else to fit it all in, and we wouldn’t have wanted that.

Thanks, guys, for the opportunity to lead today.  It’s always an honor.

Aye.

High Tide

Time Hacks and Tough Lessons

Prohibition firmly planted the shovel flag as 7 men gathered in A51’s roughest parking lot for A51’s toughest Saturday workout. 2 more men pull up as we circle the lot. So 9 men launched into another #DayZero.

The Thang

Run to the Yellow Rose parking lot and circle up for a Purple Haze led warmup.

  • SSHs x 10 IC
  • IWs x 20 IC
  • Push-o-rama Superset: CDDs x 5 IC, Wide-Arm x 5 IC, Regular x 5 IC, Close-Grip x 5 IC, Diamonds x 5 IC
  • Low Slow Squat x 20 IC
  • LBCs x 20 IC

Turn it over to Radar for his infamous time hack workout. Partner up, make the time or do the punishment.

Run the Yellow Rose loop in opposite directions. Meet in the back for called exercise. Then run back to the start.

  • Round 1 – 100 CDDs. 5 minutes ==> Pass
  • Round 2 – 50 hand slap merkins. 5 minutes ==> Fail; Punishment – 15 super burpees

Mosey to one upper side of parking lot. Partner one run up stairs and around while partner two performs called exercise. Repeat until reps reached or time elapses.

  • Round 1 – 300 squats. 5 minutes ==> Fail; Punishment – 50 knee tucks
  • Round 2 – 300 monkey humpers. 5 minutes ==> Pass

Mosey to bottom of Baybrook. 11s on the hill. Wide-Arms at the bottom, Ski Abs at the top. 10 minutes ==> Pass

Indian Run back to base. Turn it back over to Haze for Mary.

  • Flutter Kicks x 20 IC
  • Dollies x 20 IC
  • Bear Crunches x 10
  • Burpees x 15 OYO

Moleskine

Our last Saturday as #DayZero site Qs. It was special. When #DayZero launched a year and a half ago, Radar started things out with a very moving speech. No speech at the beginning this time. Just ridiculing chatter about his fellow site Q’s warmup. (Lesson #1 – Special moments are lost on an emotionally challenged Radar.)

The time hacks workout is tough. Makes you push it hard throughout to avoid the punishment. Or, for some, makes you cheat the reps just a little to make the time. After everyone beat the site Qs back after the 50 hand slap merkins round, Radar handed out a stern talking to the Pax about integrity. Patriotic music could be heard in the background as he delivered his message. (Lesson #2 – Making a short-term goal by comprising your integrity is long-term failure.)

While some partner groups made the time hacks, this was about the team making it. All 9 of us. And if everyone didn’t make it, all of us received the punishment. So everyone did the 15 super burpees. Everyone except Spackler a/k/a Farkus. Claimed that he made the time hack. Morale plummeted as we all did super burpees while he refuseniked. (Lesson #3 – Unfortunately, people who think only of themselves don’t cheat just themselves, they hurt the team.)

In all seriousness, it was a solid group out there today. Radar and YHC have been honored to lead the site and were honored to lead today. Prohibition and Hairball now take the reins.

Announcements

  • Sign up NOW for the Unbroken movie showing on 1/10

 

 

Barely Made It

The clock read 7:00am and YHC barely made it to the AO before the bell sounded.  A little ice on the windshield slowed me down so I apologize to the site Qs for the tardiness.  A quick glance to make sure we did not have any FNGs and luck would have it only grizzled veterans.  The request of getting somewhere between two and three miles was the standard set and with that in mind off we went.

The Thang:

Warm up: SSH x20; IW x20; Slow merkin x20; Christian Lattner with Peter Parker x10

Mosey to the hill by the soft ball hill doing high knees and butt kickers along the way.

In honor of my father’s sixty ninth birthday most of the exercises were called in multiples of sixty nine.

Partner up and as a team complete a total of 138 merkins while partner one runs to the bottom of the hill and back up.

Next exercise is find a big rock for you and your partner for catch me if you can.  Run around the perimeter of the soft ball field.  First exercise is five jump squats; Second round is six jump lunges; Third round is five squats.

Mosey to the shelter for some fun exercises.

First round is 138 combined with jump ups/step ups; inclined merkins; dips.

Second round 69 inclined diamond merkins; one leg squats standing on the picnic bench; decline merkins.

Mosey to the soccer field for AYG x 10 partner sprints.

Mosey to the main road for AO.  Three rounds stopping at each speed bump.  First round five merkins; Second round CDD x 5; Third round jump squat x 5.

Walk over/Mosey over to the parking lot for several round of Mary.  First round the partner runs to the first light post while the other partner does 69 of the called exercise.

Round one Russian Twist; Round two flutter/dolly combo; Round three flutter iso using only one leg at a time; Round four windshield.

Hold plank for the last two minutes so we can all extend our life expectancy.

Moleskin:

This was my first time leading at #F3TheRock.  It was great.  A lot of area to use and take advantage of.  Thanks for allowing me to lead.  I know some feelings got hurt #F3Day Zero but nothing but love for everyone.  A little back and forth is always fun.  It is great seeing everyone every Saturday and friendly competition is great.

Everyone worked hard and pushed themselves at each station.  One of the great things about F3 is there is always guys out to encourage each other and take care of the Pax.

I feel lucky getting to lead today on my father’s sixty ninth birthday.  He is having some health problems and I look forward to telling him today that the exercises were in his honor.

Announcements:

Sign up for the Joe Davis.  The link is in the weekly email.

Sign up for the Unbroken movie on January 10th.

Convergence this Wednesday December 31st at 6:00 at the Maul site (Stonecrest) shopping center by the theatre.

Convergence next Saturday for everyone except #F3DayZero at #F3Ascent.  Bring out an FNG to get the New Year started off right.

That is all.  Have a great Day!

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