We laced up our shoes and took off towards the decks this morning.
The Thang
SSH x 25
Front Lunge x 5
Imperial Walker x 25
Side Lunge x 5
Merkins x 20
Mosey to the Premiere Deck
Count of by twos and separate, then partner up. Ones to the right stairwell, Twos to the left stairwell. We are about to run the stairwells and need to slim down the pax.
Partner 1: run up 5 flights and down. Twice
Partner 2: 20 Merkins, 20 LBC, 20 Squats, Repeato until partner is back.
Flapjack
Deck Ladder
1: 10 Burpees
2: 20 Merkins
3: 30 LBC IC
4: 20 Bicycle IC
5: 25 Heels to Heaven IC
Varios plank positions assumed while PAX bottleneck in the stairwell
Ladder back down
Mosey Home
Standard situps are called as we wait for the six at the resort
Plank fest at Gateway to Ballantyne waiting on the light
Run it home.
Moleskin
Always an honor and a challenge to lead the PAX. Learn something new each time. QIC Called for bicycles and honored Puppy Love in the process. He decided to take over. No sense in arguing, let him have it on downward ladder as well. Always have more planned than time on 45 minutes and takes a few to get there. Good running pace though.
Eleven brave men decided to forgo the fartsack and come out for some running. Catch me if you can was promised and delivered. It was a great group of men and many BRR veterans and a few future BRRers.
The Thang: Instructions were given and off we went into the gloom. The Pax did a nice mosey for a mile down to Woodfox to the Rounding Run Rd loop. We did a series of warmup exercises to get our muscles primed for the experience at the corner of Rounding Run Rd.
The Pax was asked to run at their target 10K pace in preparation for the Joe Davis Memorial run. Each Pax as they crossed the finish line of the Rounding Run Rd loop was asked to count the seconds between when they finished and the next Pax came across. Once everyone was through the field was inverted so the Pax that finished last started first. Each Pax after that started based upon how many seconds they finished in front of the next Pax that crossed the line. The idea was to have everyone stagger and then finish at the same time. The penalty for getting passed was five merkins at the end.
We did this loop a total of four times at a timed pace. The last loop you had to add five seconds to your start time based upon how many Pax you passed on the third loop. As I am writing this it sounds confusing but luckily it worked out during the workout.
We did a cool down run around the loop for a total of six times around the loop and then an Indian run back to the launch point.
Moleskin: Great effort out of everyone there today. I felt everyone was giving full effort. It always helps to run as a group and also be able to chase someone. Even the RFYL group was giving us props.
It was nice seeing some of the Pax that has not posted at Fast Twitch lately there today. Hope you keep coming out.
Announcements:
Joe Davis Memorial Run sign up. Please help contribute to the coffeteria as well. https://joedavisrun.racesonline.com/
Don’t forget to sign up for the Area 51 X-mas party. http://f3nation.com/2014/11/07/area51christmasparty/
Thanks Mr. Brady for the take out for remembering our veterans. Thanks for all that have served, are serving and future commitments.
The men of Union County are launching #F3Commitment this Saturday, Nov. 15th at 6:30am at Weddington High School (park at the main entrance, near the sign).
Our Commitment is to push each man farther than he would push himself, to leave no man behind, and to encourage each man to make a commitment to himself and his brothers to return each week.
Bring yourself. Bring a friend. Bring your Commitment. Do it.
Swift will launch at 0515 on Tuesday from The Vine restaurant at the Ballantyne AO.
Looking for a Hard interval workout? With several Swift SoBs targeting the Thunder Road on Saturday as a peak race, we’ll accommodate those looking for a taper or an interval workout with a 4 x 4min with 2 min recovery. Goal pace will be T-pace – find your T-pace here at http://runsmartproject.com/calculator.
16 Faithful departed the #Shovelflag to find another F3 Brother lurking about the Carmel track – in the dark.
The Thang
Mosey to Carmel football field
COP
SSH x 20
IW x 20
Heels to Heaven x 30
Merkins x 15
Mosey over for some Track work
400 run with 5 burpees in each turn #NotACorner
400 run with 10 Squats in each turn
400 with 15 Merkins in each turn
Mosey to Goal line and Partner up
Partner 1 sprints to other goal line and back while Partner 2 does burpees
Flapjack and continue until each team does 50
Same drill with 200 Dollys
Same drill with 100 Merkins
Mosey to up to the building and find a little wall for 3 minutes of Peoples Chair. Would have gone longer but we ran out of time
Head for home with 5 burpees at each speed bump
COT
Moleskin
When the pax first arrived a the track (which is not lit), we spotted a dark shadow running laps. In the spirit of being trying to play nice in the sandbox, the Pax were asked to leave some room for the shadow man while we were on the track. After the first 400 while the pax were in a plank, the shadow man comes out of nowhere – speeding through the group. What? Was that an F3 race shirt he was wearing?? Field of Dreams made a positive ID immediately and announced, “No need to be respectful now. It’s only Egypt.” Egypt? What was he doing out there. According to His Highness, he was doing Speed Work #Impressive.
On the next 400, more excitement ensued with One Eye trying to go 4 wide into Turn 4. He must have been going too fast since he slid up (in this case off) the track and rolled an ankle. #NeedAHeadlamp The pax immediately went into action and selflessly drafted Egypt to drive One Eye back to the Carmel Pk parking lot. However, after some Miyagi-like movements with his hands, One Eye pronounces himself as cured and pressed on for the balance of the workout.
While YHC continues to get hounded about his headlamp, that’s two rolled ankles in the last two weeks for members of the pax at DMZ. Hmmm…..Perhaps some other “seasoned” pax like Hamlet and Barracuda will finally give in and wear a lamp with pride. #NotAChance
Finally, at COT, Agony graciously offered to accept donations of shoes for #ShoeRedemption. What he failed to disclose, was that those shoes were going to be credited to Metro’s numbers. Not ata workout South of the Border!
Announcements:
In all seriousness, if you have shoes with some life left in them, we don’t care who gets the credit, just bring them to a workout. Most workouts now have a Shoe Q. For DMZ, it’ Flootie Flakes. DEADLINE for donations is Nov 22.
That being the only announcement, Orlando took us out. Thanks Brother.
14 of the strongest SOB’s (Sons of Ballantyne) around assembled at the luxurious Elon Park Elementary to put some cold iron to work this morning.
There was some mumble chatter early on about YHC’s inexplicable absence for several months and there was concern that the warmup jog may extend to 12 or 13 miles. However, it was a short jaunt and we soon circled up for the customary warmup COP.
Here’s what happened from there:
– SSH x 30, fwd lunge x 10, IW x 20, side lunge x 10, mtn climbers x 20, merkins x 20
– reassemble at the bells and find a partner (this took much longer than one would have thought. It resembled a mulling around speed dating situation.
– Once suitable partners were found, we performed 5 burpees / partner catch me if you can the long way down to the field (Tweet said light on running not no running)
– Circle up and catch our breath with some plank-o-rama
Perform a circuit of 3 excercises rotated through 3 times
– 2 handed swings x 20 x 3
– Merkins with alternating hand on KB x 20 (crowd pleaser) x 3
– Clean & Press x 20 alternating hands x 3
Line up on side line
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– LBC w/ KB x 40
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– Dying cockroach with bell x 40
Line of Pain
– J-Lo x 20
– Monkey Humpers x 20 (ouch!)
– Dolly w/ KB Press x 15
– Rosalita x 15
Back to cars for one last thrust (in an uncomfortably tight COP)
– 2-hand overhead press x 20
– 1-hand swings x 10 each arm (thank goodness no one let go of a bell)
– Bicep curls x 20 + half way down x 10 + half way up x 10
COT
Announcements –
– Bring in shoes this week to a workout near you (thanks RT for the huge back of shoes today!)
– Sign up for the Joe Davis 5k or 10k (or both). See the main page for details.
– Wingman is Q for Bagpipes tomorrow
“Some people just aren’t cut out for [The Wiggler]. ” **
But you are! Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – pet groomer’s pace…
** Lloyd Christmas, Dumb & Dumber
Yes YHC is tardy in getting the BB up. ITs been due to working on improving YHC sit-up score.
7 SOBs decided to deny the warm fartsack to see how they measured up with the Ranger PT Test.
Great work by all involved. Lots of Larry Birds out there across the board today.
Results have been spreadsheeted for future comparsion.
A few key observations:
YHC can’t do old school sit-ups worth are darn – kryptonite. Need to fix that stat. Only managed 39 in 2 minutes. YHC was lapped by a few people…
Honeybee needs to fix his Weatherdotcom app so it doesn’t give him weather in FL. It told him it was short sleeves weather. Which was true if you think sub 40s is short sleeves weather.
Haggis and MT are both beasts in push-ups, sit-ups and pull-ups – granted there was some discussion around MT’s pull-up form.
Great work all around out there and thank you for the opportunity to lead this great group of men. Its aways an honor.
Announcements:
Bring your shoes – we have until Nov. 22
Joe Davis 5K and 10K – on the main page – sign up.
Area 51 Christmas Party – see the Pre-Blast for it under S. Charlotte and get signed up by Nov 20th. Prohabition needs HCs to setup the food.
Thats all YHC’s got.
Champagne Out.
Sixteen men.got roughed up smoothing out the parking lot.
WARM UP
THANG
Team up for Pair-burners
Mosey with plates to bleachers
Mosey to Start with plates
COT
MOLE(MAN)SKINE
ANNOUNCEMENTS
11 men participated in the two-year anniversary workout at The Matrix.
The Thang
Quick warm up… you know the drill… Imperial Walkers, Side Straddle Hop, Squats, Merkins and LBC
“Mini Murph” done in a partner format… everyone run one mile; then with your partner do a combined total of 100 pull ups, 200 merkins and 300 squats; everyone run another mile
Quick warm down… LBC, Flutter, Dolly, Mason Twist
30 burpees
40 squats
Done.
Moleskin