#F3Dromedary – Back to High School
9 PAX launched into the balmy Fall morning to start their Hump Day off right at Union County’s Marvin Ridge High School / Middle School workout known as Dromedary.
The THANG:
- Disclaimer given – sounding rather ominous and uncertain about the plan
- Mosey to front of High School entrance for opening COP – All In Cadence: SSHx15; Merkinsx15; IWx15; Diamond Merkinsx8; Squatx15
- Partner Up – P1 slide up long rail; P2 Mountain Climbers until P1 done. Flapjack. Repeato with Rock Hoppers and Stump Huggers (? similar to the “lower” burpee motion without merkin)
- Mosey to soccer fields. Stop 3x along the way for LBCx20 OYO.
- At soccer fields. Continue partners. P1 up Hill 2 burpees; P2 to tennis bench 4 step ups. Meet back in field for 10 plank hand slappers with your partner. Flapjack. Repeato with meeting each time in the middle for 10 hand slappers. Progress to 4 Burpees / 8 Step-ups, 6 B / 12 SU, 8 B / 16 SU; 10 B / 20 SU. Plank until all done. 20 count.
- Mosey to football fields. Line up on 10 yard line.
- Bear crawl 30 yd ; Run back, plank until PAX complete
- Crab walk 30 yd ;
- Broad jump 30 yd ;
- Inchworm 30 yd ;
- Circle up for some Mary
- LBC
- Scorpion
- Flutter
- Side plank with leg raises
- In & Out
- Mosey back to COT
- Mileage covered = 1.99 miles.
Moleskin:
- Ice9 brought FNG Mike B. “Hot Pants” – Ice Nine gave lots of fodder, but the nickname represents a heroic episode that turned into one of your recurring nightmares. You definitely will want to ask him about it.
- We found 2 new areas today at the campus – High School front courtyard and Soccer Fields/Tennis Courts. The 3rd area, the lower Football field, has been used before, but it is a decent surface for hands and butts on the ground. There are at least 5 other areas to explore at this AO that include Rock Piles, Hills, Baseball fields, Tar Kiln Branch Creek (you never know with Bananas leading), and the stadium that may never be open but sure looks tempting. We’re only scratching the surface at this place.
- Pretty sure that the In & Outs (once done properly thanks to Outback) are one of the most useful lower back and abs moves because YHC would fail pretty quickly with correct form. Ditto with the Side Plank & lateral leg raises – using muscles and tendons that aren’t often accessed, but have good injury prevention with ITB pain and hip strength.
- “Jane Fonda” – the PAX gave YHC a hard time for the Scorpion. You mother’s Jane Fonda is your wife’s Jillian Michaels – a lot to borrow from there; just don’t get sucked in to doing a JM routine when you fartsacked on your Bootcamp (at least don’t let us know about it #keepingmymouthshut). The scorpion is another great back stretch that works the core. A little rough on the chest on the ground.
- Good intensity by the PAX today – notably Abacus / Soft Pretzel on the Merkin Slappers, Abacus on the Bear Crawl, and Ice9 on the Broad Jumps #easterbunny. There’s always an opportunity to take it to another individual level despite what may seem an easy workout. As the PAX demand, we can take the whole group there, but always feel free to adapt to the level you need.
Announcements:
- Ice9 and Snowflake are starting F3Commitment bootcamp workout at Weddington HS on November 15th – 6:30-7:30am.
- Joe Davis Run – 10K, 5K, Fun Run to raise money for a substance abuse clinic supported by some of the PAX. Competition between Area51, The Fort, and possibly Metro (if they get their act together) for Top 5 10K and 5K finishes in your team. 10K looks like the race to score some points!
Look At That Sky
15 PAX posted at this awesome AO for F3 Anvil. YHC and Champagne were joined by Jamboree for pre-KB after he completed a 4-mile pre-run. Off we went into the gloom.
Thang
Mosey around some lots toward the break in the trees known to YHC as the gate to North Face. Stop at closest lot.
COP
SSH x 20 IC
Merkin x 20 IC
Burpees x 10 OYO
Mosey through the gate to North Face to the base of this hill. Plank to wait for six.
3 Trip Set
Start in plank position. Q says go:
10 merkins/Sprint up NF/10 merkins/mosey to bottom/SSH IC to wait for six
Repeat x 2. Early finishers rewarded with burpees for round 2 and jump squats for round 3.
Bear crawl to top of NF
Mary
Flutter x 25 IC/Heels to Heaven x 20 IC/Dolly x 20 IC
Mosey to the top of Entrance 4. Plank-o-rama. Mosey to the bottom of Entrance 4.
Jump Squat x 20 IC. AYG up Entrance 4 Hill to rock pile.
Rock Set
Sets of 20 in civilian cadence: bicep curl/tri extension/overhead press
Mosey to bottom of Entrance 4. 20 Jump Squat OYO.
AYG back to your rock. Plank-o-rama. Repeat Rock Set. Return rock.
Mosey to pavilion. People’s Chair. Assemble in the sweat box. Split group in half.
Group 1: Bench Set repeats: 15 jump-up/15 dip/15 derkin
Group 2: Run to fence at end of athletic field and back. Swap.
Sprints
Start at line in parking lot. 5 x burpee. Sprint to other end of lot. 5 x burpee. Return to start.
Repeat x 2 with HRM and Jump Squat
Mary
LBC x 15 IC/6 inches/Flutter x 15 IC/6 inches/Heels to Heaven x 15 IC/6 inches
Moleskin
YHC enjoyed leading the PAX today. Strong work by all. Gomez was site FNG today. Thank you for coming out and hope you enjoyed this AO. Please come back any time. On the way to the launch lot Champagne took a moment to point out the beautiful sunrise. Thankful to see this today. Great way to start the day. A pleasure and a blessing to lead this fine group of men. The hope is that you got stronger in some way. Champagne took group out in BOM. Thank you brother.
Announcements
Shoes. Bring them for Sole Redemption. Boutique is shoe Q. Reports are 11 of the 40 for Anvil. Please bring lightly used men’s athletic shoes.
The Brave workout in Ballantyne on Fridays will be doing the Ranger PT test every 6 weeks or thereabouts. 2 minutes of push-ups/sit-ups/pull-ups followed by a 5-mile run. Champagne and Madame Tussauds on Q.
Runstopper on Q Friday at Joust and Saturday at the Rock.
Preblast: Devil’s Turn Hill Week
That’s right, hill week again and we will head to our Piper Glen AO. We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515. There are 4, 6, and 7+ mile options available.
The challenge is set below. If you are running Thunder Road, use your own discretion whether to take the challenge or not. Remember, YHC is no professional.
1) 4-miles – run 1 mile warmup at fellowship pace then remaining 3 miles at “marathon” pace from the running calculator link below. Use your 1-mile speed showdown time in the calculator.
2) 6-miles – run 1 mile warmup at fellowship pace then remaining 5 miles at “marathon” pace from the running calculator link below. Use your 1-mile speed showdown time in the calculator.
3) Red Pill – run 1 mile warmup at fellowship pace then run the Piper Glen hill course at “marathon” pace. Instead of stopping back at the greenway parking lot, go out on Bevington Place toward the track and run until it is time to get back for COT at 6:15. Total distance will depend on speed but could be around 7 to 7.5 miles.
See your proposed paces at http://runsmartproject.com/calculator using the 1-mile race time from the speed showdown.
If you have forgotten the route or would like some homework, see this previous blast for info.
http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/
Frozen Pea Pea
Five men took to the street for a triple-7 treat in the hills of RainTree.
The Thang:
Warm-up run out to ABC store at Arboretum
Brief COP with SSHs, Burpees oyo, diamonds (per PH request)
Mosey through Arbo to Providence and Windbluff to Shallowood
Sevens on the hill #1: Burpees at bottom, CCDs at top
Mosey down Windbluff to the hill at Raintree
Sevens on the hill #2: Diamonds at the bottom, burpees at the top
Mosey over to Rounding Run
Sevens on the hill #3: lunges at the bottom; wide-arm merkins at top
Mosey to Rising Meadow for a couple gassers
Indian run back to launch
Total mileage: 5.75
Moleskine:
- The pre-tweet about the triple-7 treat seemed to thin out the crowds, despite Thunder Road being over a week away. Where’s the regulars? Already tapering.
- Alf seemed to have the strongest lead out of the bunch today; seemed to help lounging 10 minutes in the john prior to launch to avoid a Splinter. #nohiding
- When asked about his 2-gallon capacity outerwear, Mr Brady provided the group with an earful about a marathon in Boston once where his lack of sufficient undergarments led to a ‘frostbitten pea pea’. talk about shrinkage – ouch!
- Haze did a good job egging on the Q today to get some extra diamonds and a special excursion up the WIndbluff hill, by request of course
- Gummy – great to see you back out there today; hope the foot gets better.
- As always, its an honor to lead the men of FT. T-claps to Gummy for bringing us out.
TL out.
Option two: similar to this
A combined total of 36 foolhardy men went running in Ballantyne this morning. 11 of them were at Swift, 25 at Bagpipe. This is the Bagpipe back blast.
The Thang:
Warm up: 25 Side Straddle Hops, 15 Imperial Walkers, 20 merkins.
Mosey to lake wall: 12 durkins, 12 dips. Run to next wall. Plankerama, then 12 durkins, 12 dips. Low and slow.
Mosey to bullring. Plankerama, then 10 merkins. Run 400m fast. Two sets of Mary – 20 x Flutter, 20 x Dolly. Run 400m fast. 20 x Heels to heavens, 20 x rosalita. Run 400m fast. 20 right side knee raises, 20 left side knee raises. Run 400m fast. 20 little baby crunch, 20 bicycles with Puppy Love.
Mosey to bottom of hill. 10 x 6-count burpees, then run to the top of the hill. Plank, then 15 solid merkins.
Mosey on home.
Moleskin:
– Great work from all – everyone enjoyed the sprints more than YHC expected.
– When given the option to pursue a different activity instead of the second set of 400s, the pax wanted to know what the other option was. Some were surprised that it was “to go a short distance from here, and then do something similar to this.” Didn’t sound like much of an option, so the pax opted for more of the same.
– Bring your old shoes for sole redemption!
– Sign up for the Joe Davis memorial run and support our brother Rock Thrill.
24 Votes for das Stinktier
No SF was planted…pretty sure Skunkworks doesn’t have one…Stone Cold took it with him to Joust. Harley – today would have been a good day for the SF on Election Day. #merica But I digress, sort of.
24 hardy lads voted to post at Skunkworks this morning, and it went a little something like this….
The Thang:
Grab your KB (or 2 if you’re Busch, Header?, others?) and head over to the church lots.
Abbreviated COP:
SSH x 18
Merkin x 18
IW x 18
1/2 the pax leave KB in COP lot, other 1/2 take their KB to adjacent lot
Circuit Work:
1. Run 1/3 Mile? (no idea how long the run was frankly) around church
2. 18 2-handed swings
3. Hairburners with 25, 35 or 45 lb. plate – 35 yards? down & back
4. 18 goblet squats
Rinse & Repeat 4x – using different KB each time at stations 2 & 4
Plankorama mixing in some Southern Gentleman, Yankee Aggressor, Christian Laettner (always a “Hate” except for Harley), 6 inches, etc.
Grab a KB, not necessarily your own, and double-time it back to small field next to the high school
Circle up for some more work but not in the order listed below:
Louganis w/KB x 18
LBC x 18
Upright Row w/KB x 13
One-legged Dolly R x 9; One-legged Dolly L x 9
Overhead Press w/KB x 18
Pass KB to the left
Renegade Row w/KB x 9R then x9L
Pass KB to the left
Two-handed Swing x 18
CCV (of course) x 18
COT
Ye Olde Moleskine:
Always a blast to be with the pax at Skunkworks…perhaps the best mumblechatter in all of Area 51. Smack talk, false bravado, hazing….love it! That being said, Semi-Gloss complimenting my beard on more than one occasion was a little unsettling. #creepybigshirtlessdude
Bananas was happy when Night Court wrested the LIFO title from him this morning just as we were starting COP. UnionSkunk coming soon?
Some strong work being put in out there for sure. More running than normal Skunkworks? Perhaps. Navigating the polling place workers, signs, etc. in front of the church added a challenge. #merica
Heard some “haven’t done hairburners in a long time” comments out there. They’re unsavory, to be sure, but for those who went the distance with them – you got your money’s worth. When I collected them after the workout, it was amazing all the gravel, rocks and even a cap to a plastic bottle. How in the world did that cap make it’s way through the hole in the plate?! Did someone eat some asphalt and I didn’t hear about it?
When Horsehead pulled his lighter KB out of his truck tool box, complaining about shoulder pain, I didn’t have the heart to tell him it didn’t matter as we would be sharing KBs at the stations and the work at the end…though he may have ended up with smaller KBs than his own every time. #wheresmychristmasornament
High Tide exclaimed at one point that he was looking for a key chain in lieu of a 50 lb. KB – that was a new one to me…and good humor.
Enjoyed it fellas. Always a good time at das Stinktier!
Announcements:
Lots of them:
Sat., Dec. 6 – A Very Merry Area51 Christmas Party at Sugar Creek Brewery. Probation dressing as Santa Claus
1-Year Anniversary of The Charge – Tomorrow – DD on Q
Any F3 FNG at The Charge = one pair of shoes to #SoleRedemption donated by Baracus
Don’t forget about the Arabian camel (Camelus dromedaries) – the large, even-toed ungulate with one hump on its back. He’s at Marvin Ridge HS every Wednesday at 0530. The also even-toed Bratwurst is your Q tomorrow.
Joe Davis Memorial Resolution 5k/10k – Sat. Jan. 10th. Sign-up. Run. Be on a cross country team or something like that.
#F3Swift – This was a Fun Run?
10 PAX launched from the Vine parking area at 0515. Somewhere in the gloom, we picked up 1 unsuspecting PAX to join in on the Fun Run.
The Thang:
- 10 minute mosey around Loch Ness and through some other parking lots to arrive at some drills – High Knees, Butt Kicks, A-Skip, B-Skip.
- 4×1 mile at 10K pace (found here: http://runsmartproject.com/calculator) with at least 1:30 jog recovery – Follow the Isabella Santos 5K course for the 1st 3 intervals and then the IS 1mi Fun Run course for the 4th. Try to regroup as much as possible to start each 1 mile with a partner.
- Mosey to COT.
- Total miles SHOULD have been less than 6.2… #asadvertised
The Moleskin:
- Nearly perfect conditions at 39 degrees and no wind – Tiger Rag didn’t need his handmuffs after a while, but Frasier did need his forearms covered. A lot of skullcaps today but not pulled down tight over the ears. If your Fall race is like this, it will be pretty nice. Curious what to wear next time? Check out http://www.runnersworld.com/what-to-wear
- Recording of the activity on Strava showed variations between those that didn’t start watch effectively w/ Tiger Rag – 3.7 miles – http://www.strava.com/activities/215419380, Wing_Man who will learn where the Lap/Split key is – 5.2 miles – http://www.strava.com/activities/215377095, Bratwurst who had to take a Kangaroo pit stop and forgets to start the watch sometimes – 5.9 miles – http://www.strava.com/activities/215391187, and all of those who even though they wear the Garmin/ TomTom/ GPS gizmo haven’t learned how to upload to Strava yet (YHC is NOT looking in the direction of Rock Thrill, Soft Pretzel, and others).
- We’ll have to do Out and Back more often like the last interval. It pushes those ahead and those behind get some incentive to catch up.
- When we do Distance-based intervals, it’s hard to keep the PAX together. A 1 mile interval (through a staple workout and a good barometer of fitness) over a 3 mile course is not conducive to keeping everyone together, and that’s YHC’s fault because that’s what we advertise at Swift. We’ll make it better next time because we don’t want false advertising (kind of like learning a Monday Gear workout turned into a burpee and sprint fest with some KB sprinkled in).
Announcements:
- Soft Pretzel and Wing_Man are collecting SoBs shoes for Sole Redemption. Bring a pair to the next workout.
-
2015 Joe Davis Memorial Run- Preblast & Registration
Should I Stay or Should I Go Go?
41/42 degrees and a nice drizzle falling on the first Saturday in November. What better conditions could one ask for, for a quick 60 minute workout, to get your day started off right. At least that’s what I convinced myself as I headed over to McKee Road Elementary to Q the Area 51 workout this weekend. Silently I was hoping that maybe everyone decided to fartsack and I could just head to coffeeteria a little early. Pulled into the parking lot around 6:50 and found it to be empty. Have to admit the thought of a quick drive thru and then head on my merry way did cross my mind. However, decided to wait a few minutes to make sure no one else showed up as a couple of the regulars, Floor Slapper, O’Tannebaum, etc, usually arrive right around 0700/0701 on the weekend. Couple cars passed by before a set of headlights turned into the school parking lot and Beaver made his way to our normal meeting spot. Climbed out of car, gathered the shovel flag and greeted Beaver.
As we walked over to the launch area Beaver asked what the protocol was for mornings like this when only 2 PAX members showed up and the weather was less than ideal. Probably did not deliver the answer either he or I wanted to hear but told him that we would soldier on as usual. Again, had to resist the temptation to call it a morning & go grab a nice hot cup of coffee.
Not long after another car slowly pulled into the lot and Donkey Kong climbed out his car. With the PAX all set and the clock indicating that it was 0700 we headed out into the gloom to see what kind of fun we could conjure up.
Slow jog to lower parking lot beside the soccer fields and circle/triangle up for COP:
- SSH x 30 (IC)
- IW x 25 (IC)
- Low Slow Squat x 20 (IC)
- MC x 25 (IC)
- Parker Peter x 25 (IC)
Properly warmed up, YHC led the PAX to other end of soccer field parking lot and provided directions for what was to come next:
- Run approx. 1/2 mile to fire station & then complete 25 CDD & 25 Squats
- Plank it up and wait for PAX to finish exercises
- Run approx. 1/2 mile back to McKee Rd Elementary & then complete 25 CDD & 25 Squats
- Plank it up and wait for PAX to finish exercises
Head back over to other end of parking lot & circle/triangle up for following exercises:
- Merkins x 10 (IC)
- Staggered Merkins x 10R (IC)
- Staggered Merkins x 10L (IC)
- LBC x 25 (IC)
Line up on curb on far side of parking lot for 7’s:
- Run across parking lot, complete 6 CDD
- Run back across lot, complete 1 Jump Squat
- Cross the parking lot, complete 5 CDD
- Back across the lot, complete 2 Jump Squats
- Keep this up for 4/3, 3/4, 2/5, and 1/6 reps of CDD/Jump Squats
That was fun. Rain is falling pretty good now. Might as well head over to the stumps for a little circuit work:
- Complete 20 Step-ups (10 each leg), 10 Decline Merkins, 10 Tire Hops
- Rinse & Repeat x 2
Mosey to back of school and line up along the wall for PC/BTW combo:
- PC x 60 sec
- Run out to service road behind school, SMC x 20, jog back to wall
- PC x 75 sec
- Run to service road, LBC x 25, jog back to wall
- BTW x 20-30 sec
- Run to service road, Dolly x 25, bear crawl back to wall
- BTW x 20-30 sec
- Run to service road, Flutter x 25, crab walk back to wall
Time to find a little shelter in front of the school. Nice sidewalk area with covered walkway. Wonder why I didn’t find this spot earlier (as DK quickly pointed out). Perfect spot for a little Jack Webb:
- 1 Merkin, 4 Air Presses up to 10 Merkins, 40 Air Presses (Wouldn’t you know it. Ideal weather for JW to make a quest appearance. PAX powered through it and seemed to enjoy a respite from the rain.)
OK, 5-6 minutes left. Let’s head back to the launch point and wrap it up with a little 3 man grinder:
- P1 performs Dips – AMRAP
- P2 heads to other end of Teachers’ Parking Lot and performs Squats – AMRAP
- P3 runs between P1 & P2. When he reaches P2, P3 tags out P2 and flapjack with P3 performing Squats (AMRAP) & P2 running
- P2 runs back to P1 & then flapjack. P2 performs Dips (AMRAP) and P1 runs
- Continue until clock strikes 0800
COT
Moleskin:
- Mornings like this are what F3 is all about. What sane individuals would wake up early on a Saturday morning and head out for a 60 minute workout in 41 degree weather with a nice cool rain/drizzle/downpour. As hard as it was to resist the temptation to call this one in, always glad that I put the work in after completing a workout in conditions like this.
- Beaver was probably hoping he would find no one in the parking lot when he arrived at McKee Road Elementary. Hopefully he had no regrets after putting forth a strong effort.
- Donkey Kong quick to point out that the covered walkway in front of the school had ample room for the PAX to complete a nice DRY workout. Oh well, at least we had a little reprieve.
- Strong work by DK on the BTW. Even worked in a few 1 arm BTW during the fun.
Announcements:
- Bring your gently used shoes to a workout near you for the Sole Redemption drive. Area 51 has set a goal of 500 pairs of men’s running/tennis shoes by 11/22.
- Sign up for Joe Davis 5k/10k Races in Fort Mill on 1/10/15. There will be an F3 regional friendly competition between Area 51, The Fort, Metro, and any other participating regions.
- As always, an honor and a pleasure to be able to lead a workout with a great group of men.
Return of the Wooly Vest
While I wish the F3 Nation site would let me crawl this back blast at an angle moving off into deep space just like Star Wars. It won’t. So you’ll have to just imagine it happening.
Joker has returned to his home planet of The Matrix in an attempt to rescue his fellow PAX from the clutches of the vile Q: Alf the Hutt. Little does Joker know that the GALACTIC EMPIRE has secretly begun construction on a new armored space station even more powerful than the first dreaded AO. When completed, this ultimate weapon will spell certain doom for the small band of PAX struggling to remain warm in the galaxy…
Episode MMCXXVII:
Alf the Hutt takes the PAX on an extra long mosey around the perimeter of the planet Hoth to warm up the bodies. It’s a balmy 30 degrees.
COP:
SSH x 20 IC
IW x 20 IC
Low Slow Squat x 20 IC
Mountain Climbers x 10 IC
Merkins x 11 IC
Mountain Climbers x 10 IC
Merkins x 9 IC
Partner up.
Mosey to end of field, each pair searches through the Degobah System for a block and lines up on end line.
Round 1: P1 Runs to 2nd lamp post and back, P2 Overhead press with block, flapjack to 100 reps of presses.
Round 2: Repeat with block bench press x 100
Round 3: Repeat with goblet squats x 100
Round 4: Repeat with lunges x 100 (Runner runs to 2nd post, then backwards to first post, the turn and go forward to finish.
Round 5: Repeat with Flutters x 100 – Regular run
Round 6: Repeat with LBC’s x 100
Round 7: Repeat with curls x 100, Partner bear crawls to 1st post and back
Round 8: Repeat with triceps extensions x 100, Partner bear crawls
Round 9: P1 Run, P2 10-count rest, flap jack then repeat for 2 runs each. All you got.
Return the blocks to the Degobah swamp. First attempt to do so with Jedi mind trick fails, so we carry them.
Line up jail break to cars (with the first half as backward run)
Circle up for one minute of Dolly ~ 26 IC
Moleskine
Welcome to November and the first morning in a long time with sub-freezing temperatures. There was strength in this group. Lots of running. Little rest there was. Also little light causing the curb to jump up and hit ‘Curd even after it was announced it was there. He recovered in time for the disclaimer.
Welcome FNG Franks (Ben). Nice EH by Back Office who after 2 weeks gets a guy to show up on a 30 degree Monday.
Thanks to Young Love for the send off.
-Alf the Hurt
Announcements:
- Godspeed to Coal Miner’s Daughter. Will be out for a few weeks for a surgery. Can’t wait to get you back out there in Dec/Jan.
- Joker on Q for the 2 Year Matrix Anniversary. He promises it will be an epic explosion of awesomeness. Followed by 3 rounds of pull ups, merkins, and dips on the picnic table bench.
- Keep brining the shoes out for #SoleRedemption
- Christmas Party on 12/6. Watch for Pre-Blast
- Probably other stuff but its late in the day and this has to get out.
- Oh – I googled most of the Star Wars stuff in case you were concerned I knew some of that detail. But thanks to Joker for the inspiration.
#F3Swift Preblast – 5K/10K training
Swift will launch this week on Tuesday at 0515 from the Vine parking lot in the Ballantyne AO. We’ll be using the 5K course (click for map) from the recent IS Cancer Run to have a little fun with a mini-10K of our own. However, the longest interval will be less than 1mile and total miles will be less than 6.2 for all PAX.
Get your 10K pace from the recent Time Trial by using the calculator at http://runsmartproject.com/calculator