Pre Blast – Time to kick things into Overdrive!
What do you do when a bunch of PAX consistently show up on a Saturday for a beatdown and leave craving more, even after #O2Dep and lactic acid build up? You meet the demand with a weekday downpainment of course!
F3Outland was just the beginning because tomorrow we launch F3Overdrive!
Union County is full of #Sadclowns that need what F3 offers. If you have been involved in F3 for any amount of time you know the value, not just for the fitness but for the fellowship and faith aspects also. We have guys willing to step up and lead and as we continue to grow we want your help. Send us your family, friends or casual acquaintances to get plugged in and be a part of the growth.
Any F3 launch is special because it means an opportunity to share this awesome thing we are a part of. Here are a few things you can do…
- Join us for the launch! Stone Cold is getting a clown car together and leaving at 5am from the Arboretum Chick-fil-a. Get in touch to see if he has room, get your own clown car or make the journey OYO.
- If you live out this way let us know if you are willing to Q intermittently as we get this off the ground. Let us know at F3unionco@gmail.com
- Commit to being a part of Overdrive for a period of time (or forever) and start EH’ing your neighbors!
- Send us contact info for people that may be interested, also to F3unionco@gmail.com
This is a typical F3 style bootcamp workout, gloves are recommended.
We are meeting at Sun Valley Middle School in Indian Trail, park in the main lot in front of the school. Typical weekday 5:30-6:15 timeframe but like any workout get there earlier.
Will you be able to say you were part of a launch? Be there!
Aye!
Pre- Blast – The Inital Launch of The Brave
So you are getting ready for the upcoming Spartan or Tough Mudder race and wondering where is the best place to post to get ready. Or are you looking for more running with some fun “distractions” thrown in for good measure. Or maybe you are just a glutton for punishment. Look no further – you have found your spot – The Brave – starting Friday October 10th, will launch Fridays at 5:15am for a full hour of fun. We will launch from The Vine (same location as Swift, Bagpipe, Stonehenge).
YHC will be Q this week.
Also, keep an eye out for preblasts and tweets as we will do pre-work “clinics” as well.
This week, meet at 4:55 am at The Vine and we will mosey over to the exercise trail for some rope climbing instruction lead by Madame Tussaud
See you in the Gloom
AYE!!!
Modify, modify, modify
10 seasoned PAX and one FNG gathered in the gloom to savor a moderate intensity beatdown, Swiss style.
Mosey to back bus lot
COP:
SSH – 20 IC
IW – 20 IC
Merkins – 10 IC
Squats – 15 IC
8-count Manmakers – 10 IC
The main thang:
Mosey to church parking lot and partner up
Partner 1 starts called exercise while Partner 2 goes to top of lot (long side).
1-Manmaker, 2-run to top of lot closest to back of church / Total partner count = 50
1-LBC, 2-lunge walk half-way and back / 100 total
1-CDD, 2-backpeddle to top and run back / 50 total
1-Freddy Mercury, 2-crabwalk to first lamppost and back / 200 total (each side is “1”)
Mosey to back lot.
Plank-walk to the left on curb ~ 10 yrds
Mosey to pull-up station
5 jump up and hold for 5 count and 5 count descent with 10-count in low squat position between each
Mosey to back lot and plank-walk to the right ~ 10 yrds
Mosey to theater entrance
7’s: 1 JumpSquat + 6 dips, 2+5, etc
Mosey to cars
Dolly – 15 IC
Russian Twist – 10 IC
Flutter – 15 IC
Mosey to cars
Protractor: each Pax calls a degree and hold for 10 count
COT
Moleskin:
One FNG fought the lure of the fartsack, and braved his first F3 beatdown solo – EH applied remotely by brother-in-law Costco from Raleigh. T-claps to newest member of the F3 Nation: Dumpster Fire, f.k.a. “Biff” (Post-workout renaming based on late-breaking intel and a name that proved too good to pass up.)
YHC wasn’t sure if Geraldo’s count was intentionally skipping ahead to shorten the COP, or he was just helping keep the mood light. Fortunately, enough of the PAX kept the right count so YHC could call a halt at the planned count.
Outstanding effort by all: definite iron sharpening out there this morning. T-claps to the men on IR who had the courage to post anyway, and the wisdom to modify extensively to avoid re-injury. Mumblechatter duly noted.
Great take out from Insomniac.
Thank you for the honor of leading.
Announcements:
Two new workouts launch tomorrow morning: at Ballantyne and at SunValley. Do not post at your usual Friday AO, but help your brothers make these expansions a success.
Hold the date: January 10. Joe Davis Memorial Resolution Run: double down with workout followed by 5K fun run to raise money for the foundation established in memory of Rock Thrill’s brother. http://joedavisrun.racesonline.com/
Twin Peaks, Plus 1
Posted on behalf of Hairball
Despite speculation and swirling rumors that we may be spending a fair amount of time on Murderhorn, 21 pax beat the fartsack and attacked the peaks of Stonecrest under a nearly full moon. YHC was surprised and humbled to see such a large gathering of pax at the AO early, and eager this morning. Heard a few rumblings about thinking there was pre-KB at 0500 – regardless of the intent, it was great seeing a strong group ready to get after it. At about 0528, a jacked up black F150 came roaring into the lot. Now we could get started.
The Thang-
Warmup
-merkins x30
-slow low squat x20
-ski abs x15
Triple up
Mosey to Indigo Row for some partner work
-P1 – partner derkin with feet on shoulders of P2
-P2 – OH press with P1’s feet – alternate P1 derkin with P2 OH press
-P3 – sprint short loop around Indigo Row
*Let the record show your fearless site Q @Spackler got in some extra credit with a bonus lap #trueleader
SSH until the 6 (site Q) finishes
Mosey to Firebirds Hill for the Triple Nickel [Peak 1]
-top of hill: hand-release merkins x5
-bottom of hill: burpees x5
-repeato x5
LBCs OYO until the 6 finishes
Mosey to the back corner of Stonecrest to the hill behind target for more partner work [Peak 2]
-Starting positions: P1 – dead weight, P2 – partner drag, P3 – Sprints
Circuit 1: P2 partner drags P1 along stretch of speed bumps behind HT towards AO launch point whilst P3 sprints away from partners to top of hill and back to partners. Sprints get progressively longer as partners drag away from hill. Flapjack. P3 gets dragged, P2 sprints, P1 does the dragging.
Lots of mouth-breathing and borderline mutiny going on after 1-circuit. #Omaha
Circuit 2: P1 bear crawls, P2 lunge walk, P3 sprints up hill. Flapjack until pax reaches movie theater.
Bonus time leftover for an AYG trip down and up the Murderhorn [Bonus Peak].
Moleskinny-
Lots of hard work being done out there and not a lot of mumblechatter. With the BRR and mudrun in the rearview mirror, mileage was not the priority today. Several pax had their smokeboots on during the triple nickel. The hill behind Firebirds, while not the biggest in A51, I dare say is top 3 in steepness.
As usual, partner OH press/derkins were a crowd pleaser. Fortunately, all groups followed directions and were facing away from one another during the movements.
YHC felt a mutiny rising on the partner drags and opted for the audible to bear crawls. Its never too early to train for #mudrun2015
Rebel Yell just wouldn’t be Rebel Yell without a small sampling of the Murderhorn. Several pax thought they got lucky and we’d run out of time. Lucky for them we had just enough time for an AYG sprint down and back.
Great seeing Nature Boy EH a FNG, Meatloaf, after his first F3 post yesterday at Anvil. Welcome gents.
It’s always a pleasure to lead such a strong group of men. Solid work out there this morning. T-claps to Spackler our interim site chaplain. Haze- he would have made you proud.
Announcements-
- 3rd F workout today Bojangles in SouthPark @ 12 noon. Check out the weekly schedule for other 3rd F workouts – there are 5 in Area 51
- Turkey Leg needs some help moving tomorrow (Friday) between 1-5pm. Beverages will be an incentive.
- Temperatures are starting to cool off. Keep posting during the cold months. You’ll feel better for it and keep all the hard work you’ve put in over the summer rolling into next year.
Devil’s Turn – More Hills?!?
YHC had the privilege to Q Devil’s Turn for the tapering Honey Bee. Honey Bee will be running in the Chicago Marathon this weekend http://www.chicagomarathon.com/ and we wish him a successful and speedy run!!
The Thang:
Run the hills of Piper Glen and try not to get lost or trip on uneven sidewalk down Rea. 4 mi – 6 mi – 8 mi + and then some.
COT
MOLESKIN:
Lots of F2 on the warm up some reminiscing about the Mudrun and talk of Turkey Leg moving day….proper technique for loading and unload throw pillows and duvet. Sounds like TR can carry some appliances on his back if you can catch him… Thanks for the closing prayer Tiger Rag.
ANNOUNCEMENTS:
New workout on Friday 10/10/14 F3Brave in Ballantyne @ the Vine Restaurant in the Ballantyne launch 0515. Running and obstacle training style workout to prepare for mud and obstacle races – Ropes to climb.
New workout on Friday 10/10/14 F3/Overdrive @ Sun Valley MS 0530-0615 – I hear there is a clown car – contact Tiger Rag or Stone Cold.
Turkey Leg needs help moving on Friday DM him if you can help.
Reach out to Bratwurst if you are running Thunder Road
Two Headed Blood Moon Gopher
With Cheese Curd on the IR with the Cheese Crud, and Stage Coach on the DR in the Gateway City, #BattleCat springed/sprang/sprung to action as substi-Q. Twenty-one pax took a draw from the Full Bold Flavor of Death Valley gloom.
Partner up by speed and/or headlamp and head out in search of the Blood Moon Gopher:
- Down the gopher-holed gravel road to the rails
- 10 rail jumps (or squats for modifiers)
- 15 dips at bleachers
- Run to concession area
- 10 burpees per pex
- Run to track
- Lunge walk length of bleachers
- Run to far turn
- 15 merkins
- Run to near turn
- 15 heels to heaven (observe eclipse, don’t get trampled by joggers)
- Run to concession area
- 10 squat jumps
One loop complete. Stay with partner, Repeato until time called. Most pax finished 2.5 to 3 loops.
10 MOM – A strong core is essential for men of vigor– 6 minutes just won’t do.
- Pre-game waiting for 6: Peter Parkers x 15, Parker Peters x 15, Plank
- Flutter x 10
- One-legged flutter x 10
- Other-legged flutter x 10
- Stop motion flutter x 10
- Dolly x 10
- One-legged dolly x 10
- Other-legged dolly x 10
- Stop motion dolly x 10
- LBC x 20
- Plank for 90 sec.
COT
MOLESKINE
- Since we won’t see him again until the warmer months, a nod to 49er who first brought the Gopher to DV. I tweaked it a little by adding the partner requirement, which may or may not have worked depending on your partner’s speed and/or gastrointestinal urgency. The shower of FEBApplause in the COT was deafening.
- Kotters to Bugle Boy, who after his initial two posts took as many weeks to convalesce. Good to have you back, our dungareed friend. We promise not to pair you with Spackler again.
- Not sure where Purple Haze went. He was with us, then he wasn’t.
- All the running is coming home to roost in the Turkey Barn. It seems Turkey Leg is moving this Friday and is soliciting help from the Meathead community to move everything heavier than a lampshade or duvet cover. If that strikes your fancy, he’d like to have a word with you.
ANNOUNCEMENTS
- The Union Co (U-Co? U-Cow? UnCo? UC?) boys have a new Friday workout–F3/Overdrive–starting this week, 10/10, at Sun Valley MS. Stone Cold leads a clown car convoy to support the launch. Hairband and Glass Joe Site Qs. 0530-0615.
- The SoB crowd also launches a new Friday workout this week: The Brave (something about Scotland). Madame T and Champagne are your Site Qs. Launch from The Vine at 0515, done at 0615.
- Not to be outdone, Turkey Leg is launching a new one-time only workout Friday: F3/Move. From 1-6 pm. DM TL for details.
Gear Work at The Maul
20 Men, including 1 FNG (Catamount) met at The Maul for some pain station gear work. Here’s what we did:
The Thang:
COP:
SSH X 20
IW X 20
Merkins X 20
Mountain Climbers X 20
Count off in fives to separate into pain stations. Each PAX will complete each exercise at a pain station before moving on to the next pain station.
Pain Station #1 –
- Balls to the Wall Walks down the wall
- Bear Crawls
- Crab Walks
- Gorilla Walks
Pain Station #2 –
- Hair Burners down and back X 2
Pain Station #3 –
- Stand up and Tackle the Heavy Bag X 10
- Deadlift 70lb Kettlebell X 15
- Plank Rows 45lb Kettlebell X 15 each arm
Pain Station #4 –
- Climb the Hill X 5
- 5 Burpees at the top
- 5 Squats at the bottom
Pain Station #5 –
- Weighted Ball Overhead Slam X 10
- Bicep Curls X 15
- Overhead Triceps Extensions X 15
- Jump Rope X 30
COT
Moleskin:
I wanted to try something different at The Maul. The gear used this morning included an 80lb punching bag, Kettlebells (35, 45, 70lbs), 25lb weighted ball, Dumbells (20, 30, 40lbs), jump rope, and 5 weight plates. We did no running and just rotated through the pain stations for the entire workout with a goal of completing 2 sets of each pain station. Not sure about the rest of the PAX, but YHC was absolutely smoked, especially after the hair burners.
In the middle of the workout, a female drove a nice Mercedes SUV directly through the middle of our pain stations. YHC was worried she was going to try to join the PAX for a little self-inflicted pain, so I gathered my thoughts on how to let her down easily, give our workout is for men only. As it turns out, she was just viewing the lunar eclipse and enjoyed having sweaty dudes to stare at along with the moon.
Great work by everyone today. It was a pleasure leading the men in The Gloom.
Announcements:
New workout on Friday in Ballantyne, The Brave at 0515 at the Vine Restaurant in the Ballantyne AO. It’s designed as a running and obstacle training style workout to prepare the PAX for mud and obstacle races. The goal will be to cover 4-5 miles each week with several obstacles throughout the run. There will also be a rope climbing clinic at 0455 to allow the PAX to practice techniques for climbing ropes.
“Hey guys, where did the moon go?”
19 Dudes showed up to not watch the eclipse. After a brief disclaimer, we were off.
The Thang:
Mosey around the ridiculously large parking lot of Calvary. Settle near the far entry off Rea for the COT.
-20 of each: SSH, IW’s, and Mountain Climbers
Double time out of parking lot, cross Rea, and down to the Trader Joes parking lot for a little circuit work.
-Station 1 at shopping center entrance off Rea: 25 Derkins and 25 Squats
-Station 2 next to UPS store on far side of shopping center: 10 Burpees and 30 LBC’s
-Station 3 at the intersection of Rea and Bevington Pl (on the benches and guardrail).: 25 Jump Ups and 25 Dips
Repeat 4 times
Mary in parking lot while waiting for six: 20ish of each – flutters, dollys, russian twist, freddy mercury, and maybe one other.
Run back up to entrance 4 off Rea Rd.
-Partner up
-Partner 1 AYG up to top of entrance for 15 merkins, partner 2 does mountain climbers, flapjack
-Partner 1 AYG to top of entrance for 20 plank jacks (plank jacks??? Yes.), partner 2 does LBCs, flapjack
-One last AYG to top
Mosey back to launch and knock out 20 flutters to finish up
Moleskin:
Thank you Young Love for the Q and for Hannibal, who is traveling today #youwerewithusinspirit. Decided to go off campus for most of today. Scouted the Trader Joes shopping center at 5:10am this morning and deemed it to be a worthwhile trip. On paper, it didn’t seem that bad, but it was harder than I thought.
Did everyone have to be at work at 6am? Cars were everywhere on Rea and Bevington Pl. this morning, which made crossing the street super fun and safe, #disclaimer. Cars were even interrupting our AYG’s at the end, #norespect. I didn’t anticipate playing frogger this morning, but glad no one got hit. I told Young Love we need some signs that say “watch for F3 crossing” just like the watch for children signs. Or maybe just employ a crossing guard from 5:30am to 6:15am. Or maybe a cop. Or maybe YL can park his car on Rea and just block traffic.
I have no idea where plank jacks came from. Wasn’t planning on calling that exercise but my mind went blank and it was the first thing that popped into my head.
Lobsta Roll owned the circuit. Simba is getting faster by the day! Grateful to YL for watching the six.
Welcome FNG – Nature Boy! Hope to see again soon in the gloom! It doesn’t get easier, you just get stronger.
Mumble chatter was virtually nonexistent. I guess that means it was a good workout.
In total, we hit 2.5 miles with 100 derkins, 100 squats, 40 burpees, 120 LBC’s, 100 jump ups, 100 dips, and a lot of mary.
Bushwood
Smuggling Jelly Beans
8 runners, 6 of them wearing their A51 High Vis, showed up at #F3FastTwitch. At 0515, we got right to work.
The Thang
Run with zeal down Strawberry to the Rosecliff entrance. Circle up for some quiet cadence SSHs x 20 & IWs x 20. Run with purpose down to the bottom of the hill on Coburn. Line up for some Mtn Climbers x 20 IC. Run for fun to the stop sign at the beginning of Bevington. Q instructions for a sort of beast on Bevington: 5 speed bumps along the 3/4 mile long road…stop at each one plus at the end for 6 reps of called exercise.
- Down Bevington – Merkins
- Up Bevington – Squats
- Down Bevington – CDDs
- Up Bevington – Jumping Lunges
- 1/2 down Bevington and back up – Mtn Climbers
Start the run back to base. Stop at bottom of hill on Coburn. AYG to the stop sign at the top. Mosey back to the Rosecliff entrance. Line up for Indian Run back to SCMS. Done…a total of 6.14 miles.
COT
Moleskine
With the BRR and MudRun behind us, the #runners showed up at #F3FastTwitch today. And with our pencil arms and concave chests, there was nothing holding us back…so we went fast wherever we went.
Leaving from SCMS, it’s hard to avoid hills and we had to navigate a few along the way…but we got over to Bevington and spent some quality time on the 3/4 mile stretch from Coburn to Rea. It was nice to run on something relatively flat (that was not a track). Still, it seemed hard and either the distance between speed bumps got longer with each round or we just got slower.
After our first round of coming back up Bevington, we did some LBCs in the street as some giggling tomatoes ran by. We passed them during our CDDs round…their headlamps spotlighting our #runner butts in the air. More giggling from the girls…and @SpacklerF3.
A solid effort by all this morning, getting after it for 6.14 miles. Great takeout by honorary chaplain @SpacklerF3. @TurkeyLegF3, thanks for the opportunity to lead.
Announcements
A51 tutoring. Get up with Champagne or Frasier.
Be on the lookout for announcements for Tuesday track day – 10/25 @ 0515. Location TBD.
#F3Swift – Only half of a 10K?
7 PAX launched into the Gloom at 5:15 today for the weekly Running Interval workout known as Swift.
The THANG:
- Warm-up 1 mile at 2nd F pace, then 6 exercises (toes, heels, B-skip, bounding, high knees, hot coals) and strides covering another 0.5 mile
- 7 intervals of 3:15 at 10K pace, 0:45 seconds to recover with jog and regroup
- Cool-down 0.75mile at 2nd F pace.
- 6 minutes of Mary at COT
- Total mileage – somewhere near 10K (with over half at 10K pace)
The Moleskin:
- We used the Bull Ring today. Wait, there’s a putting green here? Trying something a little different today for recovery, since the 3:15 interval took us around the 0.5 Bull Ring to different points, our recovery was to get back to the putting green in 0:45 seconds. Most PAX seemed to be able to get back, but that was probably a little aggressive to get back in such a short amount of time from the “outer ring”. Next time, you’ll have to follow YHC’s actions (“don’t do as I say”, but YHC did try to blurt this out once incoherently) and head to the putting green during the interval to have more standing-around rest.
- Get your 10K pace from the calculator at http://runsmartproject.com/calculator. Why is it important to run at certain paces? Well, you’re going to get smoked regardless, but having a target to run for will help you know you’re not pushing yourself into negative returns. Train as hard as you need to, not faster. Once you prove your fitness level in a race, then make the target training pace faster. Otherwise, training becomes harder than it needs to be and can lead to injury. See announcement below about next Race!
- Welcome to Swift FNG Margot. YHC already forgot the nickname reference, for the only thing YHC could think about was Margot from the last Jack Bauer 24 series. YHC didn’t want any part of that…ruthless.
- YHC wishes this was Frasier at FT week…he pushed us so hard that YHC felt the merlot coming on during one of the intervals. Dude was killing it today and running more distance on every interval. Good kind of hate hate.
- Haggis would pull up on the pace, fall off, pull up, fall off, pull up, fall off. Don’t think that YHC is writing the “train smart” for Haggis…correction, not only for Haggis. Not many PAX can push themselves to the red line as many times in a workout as Haggis. When the rest of the PAX were doing Mary at the end of the workout, Haggis chose tons of knuckle merkins.
- Tiger Rag found the Open Shortest Path First route to Swift today. Least cost was apparently a direct route not weighted by any metrics of construction, car accidents, or stub areas (if you are in IT Networking, that was pretty funny, trust me…). At the end of the workout TR led the PAX in some brutal Mary with everything as some variation of a flutter. Ask me how a one-legged Flutter feels – terrible, but in an awfully good kind of way.
- Soft Pretzel (War Baby?) and Long Haul (definitely War Daddy) hooked up for the workout today in more of a Master / Apprentice sense. Pushing through the pain is usually easier with a guy on your shoulder.
Announcements:
- Tuesday, October 21 – 1 mile Time Trial at Community House Middle School track. Not just a showdown between the SoBs and the rest of Area 51, this is an opportunity to test yourself for Fall / Winter training. Plenty of weeks out from the Mud Run and just at the start of training for the Joe Davis Run, come out for an extended warm-up, 1 mile in race like conditions (plenty of elbows and adrenaline), and some other fun. Look out for a sign-up link that has Time goals and other info to help us make the morning go more smoothly. Bootcamp or more running options to follow the 1 mile.
- November 5th – shooting for soft launch of Boot Camp at Marvin Ridge HS/MS campus. It’s going to happen this time!