31 of F3’s finest met at Carmel Road Neighborhood Park for a post-Thanksgiving beatdown. It went something like this:
The Thang:
Disclaimer – YHC forgot (oops). Thankfully, it was a veteran crew, so none was needed
Jog to Carmel Middle School, stopping at each speed bump for:
Speed bump #1: 10x burpees OYO
Speed bump #2: 10x double burpees OYO
Speed bump #3: 10x triple burpees OYO
Stop at bus parking lot for COP:
SSH, Mountain climbers, IW, Peter parkers, squats
Jog to track at football field for the Dirty MacDeuce (12 reps of 12 exercises, broken into 4 blocks of 3 exercises with a lap around the track in between each block)
Block 1: Wide arm merkins; Dolly; Squats, all exercises OYO
1 lap around track
Block 2: CDD; LBC; Rock Hoppers, all exercises IC
1 lap around track
Block 3: Diamond merkins; Freddie Mercury; Parker peters, all exercises IC
1 lap around track
Block 4: Merkins; Rosalita; Burpees, all exercises IC except burpees
1 lap around track
Partner up at the 50 yard line, size matters. P1 carries P2 to the sideline and back. Flapjack at mid-field and P2 carries P1 to the opposite sideline and back.
Mosey to front of the school for:
People’s chair (1 min.) with air presses x 25 IC
BTTW People’s chair (1 min.) with air presses x 15 IC
Mosey back to the parking lot, stopping at speed bump #2 for 10x jump squats and 10x walking lunges per leg OYO
At the lot:
Plankorama – RAH, RLH, RLD and drop hip x5, LAH, LLH, LLD and drop hip x5, 6” for an Agony-led 10 count
LBC
Heels to heaven
LSF
COT – Thanks to Gummy for the take-out
Naked Moleskine:
DMZ always attracts an eclectic crew from the borderlands between Metro and Area 51 and this morning was no different. Thanks to the PAX for coming out on the Monday after a long holiday weekend. This was definitely the largest group YHC has ever had the honor of leading.
There was a fair amount of mumblechatter out in the gloom this morning, but the PAX were very supportive of YHC’s frequent weinke consultations during the Dirty MacDeuce. Thanks to Hairball for straightening out my confusion over Peter Parkers vs. Parker Peters. #Don’tDoThoseTooOften Judging by all of the Larry Birds out there this morning, I’m not sure anyone other than the Q was smoked, but thanks for keeping me company anyway.
Announcements:
1) Joe Davis Run (1/10/15) – Sign up now to benefit a great cause in memory of Rock Thrill’s brother. F3 Nation is going for a big turnout, so wear your F3 gear. There may also be some sort of competition between regions, but I’m too slow to participate so I’m staying out of it. Details: http://goo.gl/Y9R6rR
2) F3 Holiday Parties are coming up – Metro on 12/5 and Area 51 on 12/6. Details: http://goo.gl/tJMklI
3) F3 Clothes Drive – Following up on the success of Sole Redemption last month, F3 is collecting clothes for Charlotte Rescue Mission. Details: http://goo.gl/mS1qRq
4) 2 year anniversary of the Governator on Wednesday, 12/3
5) 1 year anniversary of Casbah on Friday, 12/5
8 PAX launched into the Gloom on Tuesday morning at 0515 from the Ballantyne AO for the weekly dose of speed known as Swift.
The THANG:
Moleskin:
Announcements:
Two dozen of the south’s finest left the fartsack, shined up the kettlebell and proceeded to suck in the gloom.
The Thang:
SSH x 25
Two hand swing x 25
Imperial Walker x 20
Alternating One hand swing x 25
Good mornings x 15
Rack em and mosey to entrance; Partner up like size bells
Pt#1 sprint to first cone and do merkins til Pt# 2 (Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Pt#2 sprint to second cone and do wide arm merkins til Pt#1 (Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Pt#1 sprint to third cone and do diamonds til Pt#2(Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Pt# 2 sprint to fourth cone and do CDDs til Pt#1 (Farmer’s carry) arrives; plank
COP: 20 swings, 15 Sumo squat to upright rows, 10 Clean-squat-press (5R/5L)
Grab some Hill (without partner)
20 High pulls (10R/10L), up the hill; 10 merkins
15 Goblet squats, up the hill; 10 wide arms
10 Snatches (5R/5L), up the hill; 10 diamonds
Mosey back to flagpole
Mary:
Dolly KB press x 20
Jack Abs: 4 LBCs/ 1 Dolly up to 24/6
Flutter KB press x 15
10 KB burpess OYO
COT
Naked Moleskin:
You know you’ve dialed up a nice beatdown when a) Runstopper’s fashoinable specs get all fogged up halfway through the workout, b) Simba tweets that he can’t hold the phone and c) Splinter follow that with “I can’t turn the steering wheel”
Gotta love to see Freedom becoming a fixture at Skunkworks; strong work out there Big guy!
It was great to see Kotter’s like Yankee back out as well as Crabcake returning from his GoRuck experience. Congrats!
YHC grabbed some of this workout from an old Combine BB (thanks Metro). They also seemed to comment on the long Farmer carries that tooks it’s toll on the arms, shoulders and grip.
Jack Abs is a tough one to do and Q but it’s one that we should bring back every once in a while. (a Hops favorite)
Sanka and Chanel look alike…yes, I am just saying that.
Where was Brown, Bulldog, Busch and all the other pax that start with a “B”?
It was an honor to lead you gents this am. Sorry for some of the barking (“Stay” is not really in the workout lingo, yet)
Announcements:
Runstopper’s special service announcement for the Pax to come to The Rock on Sat. something special is planned, he says.
3rd F tomorrow at Bojangles, South Park. Sanka is Q.
Christmas party on Sat night- should be a great time.
High Tide then plugs Meathead
Please see the link below to complete a brief survey in order to gauge interest for a potential new workout option for Area51. We are looking to expand the region “East of Providence” towards the Mint Hill area, and this site would serve as a springboard to that effort. The survey should take just a few seconds to complete.
We are looking at Crestdale Middle as the potential site. It’s just over a mile East of Covenant Day, home of Skunkworks and Kevlar.
We are considering Mondays or Wednesdays. Splinter and Horsehead are potential Site Qs and launch would be sometime early next year.
Since BRR registration is now open 10 pax got a jump start on training for next year’s race with a heavy dose of hill repeats.
The Thang
Two-lap warm-up around the SCMS parking lot. Mix of exercises including: high knees, butt kicks, toe walk, heel walk, side shuffles and backwards run.
Mosey to the bottom of Rising Meadow for 11’s with a twist.
At bottom of hill pax do jump squats.
At top of hill pax do merkins.
On even number runs (laps 2, 4, 6, 8, 10) backwards run up the hill.
Mosey to bottom of Windbluff for Triple Nickel and ab work.
Partner one: Triple Nickel – five lunges (each leg) at bottom of hill, run to top, five merkins at top of hill, run back down X 5
Partner two: 100 LBC, 100 Nipplers, 50 Dolly, 100 Freddie Mercury, Plank
Flapjack
Indian run back to the top of Woodfox, jailbreak from Woodfox to SCMS parking lot.
COP
25 LBC OYO
stretch/butterfly
Moleskine
Great effort from the pax today. The backwards runs on 11’s brought on a good burn and Windbluff always hurts. Since the track is rarely well-received I tried to disguise some speed work in the way of hills. I think it worked. Always appreciate the opportunity to lead this group of guys. Thanks to Mr Brady, AKA site chaplain, for the send off.
Announcements
Registration is closed for this Saturday’s holiday party. If you haven’t signed up/paid but want to attend get in touch with Prohibition.
Registration is still open for the Joe Davis 5K and 10K.
3 men (HH,EE&GJ) arrived @ 0600 in the gloom of Outland for an early morning run to be joined by 4 more for the 0700 beatdown.
flash mob (noun): a large public gathering at which people perform an unusual or seemingly random act and then disperse, typically organized by means of the Internet or social media.
Most had no idea that this morning’s agenda included a serving of pain to be delivered by their own hand. As it turned out the numbers were perfect. YHC picked up the first 30 mins and the second have was split 6 ways, 5 mins each. A flash QIC so to speak
The Thang
CT
Rolling COP – Mosey over the the Shovel Flag – SSH x20 – IW x20 – Mosey to practice field – LBC x20 – Mosey to SVHS Track
Track Work: Running the 1/4 mile track with 4 pain stations each “corner”.
Round 1 – Merkins x20 – Scissor crunches x20 – Squats x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Round 2 – Wide Arm Merkins x20 – Back Scratchers x20 – Sister Mary Catherines x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Round 3 – Diamond Merkins x10 – Heels to Heaven x20 – One legged bridge raises x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Finish off the last minute with burpees
Here’s where we break for a 5 minute dose of pain from each of the attending PAX/QICs. I have no idea what to call some of this so it’s been explained as well as possible for each Q. Chime in where I’ve got it wrong.
The Late Show
Hit the practice field for some Water bottle football. Two teams. Team one. tosses the water bottle as far as possible in any direction and does COP while team 2 chases down the water bottle, performs select merkins and squats then sends the “bottleball” in any direction as far as possible. rinse and repeat for the duration.
Double E
Mosey over to the field house for some wall work. Everyone up against the wall for some peoples chair and air pressesx20. Balls to the wall and hold it. Back to Peoples chair more air presses then add in some speed squats. Keep it up until the time’s up.
Horse Head
Head to the parking lot for a does of Alabama Slamma. “HH I still think you made this one up”…. grab a partner. Partner 1 Merkins x15 while partner 2 counts (recovery) then switch. Each partner does 15 then 14,13,12,11 etc. This was a great Chest-o-rama and HH has a plan to make this a part of the standard beatdown at the Outland AO.
Turnpike
Back to the track for some more cardio fun. Sprint the straight aways and mosey around the corners, finish up with 15 LBCs then do it again plus 5 LBCs. This couldn’t have come at a better time. Most of the PAX were smoked and this peaked the “suck” in the beatdown. TP claims he came up with this on the fly but I think this was a calculated test to separate the men from the boys.
Drop Thrill
A request, from YHC, to get the PAX headed back in the direction of the shovel flag and a compressed availability of available time limited DT’s options a bit but he came through with flying colors leading the “native American” run back over to the SVMS disc golf course, home of the Outland shovel flag.
Glass Joe
GJ was not about to miss his turn at the wheel as he was reminding us, during the Indian run, that he still had a turn at bat. It turns out that GJ had some sort of twisted plan to shred the legs of an exhausted group of PAX by having us back peddle and karaoke around the track at the shovel flag before bringing it home with a never ending round of flutter kicks.
Moleskin: Strong work and good lead by everyone today. There was a solid combination of cardio and strength training that the PAX/Q’s put together as we went today. No one knew when their turn was going to be or what was going to happen before or after their “5 minutes of fame” as the Flash QIC and yet it came together as if it were planned for maximum results with transitions from cardio to strength and back again. This is something we will definitely do again in the future.
After 5 years of suffering through painful losses to the Gamecocks, finally a Monday morning workout wasn’t so bad. Congrats and thank you to my fellow F3 brothers and Gamecock friends for being great sports over the years…well last year anyway since most of us have only been in F3 for a couple of years at most. Anyway, on the details:
Warmup: SSH X 20, Imperial Walker X 20, Merkins X 15 + Mountain Climber X 15 + Merkins X 10; Squats X 20
Workout; Stayed in circle and conducted multiple exercises while holding the kettel bells for 15 minutes without touching the ground. 3 sets of 6 different exercises: 2 Hand Swings X 20, Curls X 15, tricep extensions x 15, squats with upright row x 15, squat curl press X 10 (each arm), abs X 20 (LBCs, Dolly w/KB press, Fltter w/KB press).
After 15 minutes and 18 sets were completed, we went around the circle where each of the PAQ called out an exercise for 10-15 reps all with kettel bells: close grip merkins (hands on kettel bells), deck squats (5 reps), bent over rows, 9 count squats, curls, overhead presses, 6 inches with overhead tri-cep extensions. russian dead lifts, LBCs. Mosey to school building wall for people’s chair for 3 sets of 1 minute each while conducting exercises of 15 reps: curls, upright row, overhead presses.
Returned to circle formation for Mary all with kettel bell: LBC’s. dying cock roaches, mason twist, flutter press, dolly. Finished with a lap around the parking lot carrying kettel bells and various merkins at 4 stations 10 reps each. right arm on KB, left arm on KB, close grips (both hands on KB), partner hand slap merkins.
“Where do you think you’re going? Nobody’s leaving. Nobody’s walking out on this fun, old-fashioned family [Wiggler]. No, no. We’re all in this together. This is a full-blown, four-alarm holiday [Wiggler] here.”
Get your post-holiday feedbag run in – run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – holiday pace…
** Clark W. Griswold: Christmas Vacation
Swift will be launching at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
We are taking on a 6 week 5K/10K training schedule that targets the Joe Davis Run. The only difference between our 5K and 10K training will be the number of sets / repeats recommended. All training is done at your personal pace that should be based on any recent race entered into the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).
THIS is Week 1:
You will find the complete Training Plans at the link http://goo.gl/0rSSfQ and YHC can explain them more tomorrow morning during 2nd F warmup/cooldown/COT. On the tab “5K (Daniels reduced)” there is a plan that you can use if you are a Beginner to Intermediate runner and just targeting the 5K. If you are an Intermediate to Advanced runner targeting the 10K or 5K, follow the schedule on tab “5K to 15K (Daniels)” that will take you through Joe Davis run and on to the Spring Mud Run. Save the spreadsheet, download it, whatever, use it as your own.
Apparently only 5 SOB’s ate too much and wanted to work it off on a beautiful Saturday morning.
The Thang:
Mosey to parking lot S. of The Vine: disclaimer for all of the old salts posting today. SSH x 20ish; 10 Burpees OYO; slow squats x 20; mosey to bottom of stairs at circle around pond.
Dips x 30; reverse LBCs x 30 – jog/run to next station / Derkins x 30; Dolly x 30 / jog/run to grassy area / Kerkins (merkins on knuckles) x 30; LBC x 30.
jog/ run back to beginning for full lap. 6 inches until all finish. Repeato.
Dips x 30; step ups x 30 – jog/run to next station / Incline Merkins x 30; lungs x 30 / jog/run to grassy area / Kerkins (merkins on knuckles) x 30; LBC x 30.
jog/run another full lap. Mosey to parking lot at base of hill at bridge crossing over BCParkway. Run up hill to bridge; merkinjacks OYO; run down – heels to heaven.
Chippy’s turn. Run up to bridge – say hello to ladies running in parkas. People’s chair on bridge with air presses. Run to parking deck – all the way up without stopping. catch breath and back down stairs. Run back to parking.
Moleskin:
Not a lot of PAX posting – must be out of town or just didn’t over indulge like YHC. We did have TR present, so we were in good hands. YHC isn’t a runner, but we all needed to work off that turkey so there you have it. This was YHC’s VQ at this AO so Chipotle assisted to keep me straight. Thanks brother! Obvious TR is a much better runner than us – he could have taken a LONG break at the top of the parking deck as the rest struggled up. Coffee was nice afterwards – thanks a bunch Pulled Pork! Always a pleasure to lead.