Smuggling Jelly Beans

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!

Tuesday Morning Special

19 (with 1 FNG) in for bagpipe plus 7 runners today.  Colder weather, not yet cold enough for longsleeves #overheated.

The Thang
Side Straddle Hop 25x IC
Imperial Walker 25x IC
Mountain Climber 25x IC
Little Baby Crunch 25 IC

Mosey to fountains
20 Jump Ups or Step Ups
20 Dips
20 Declined Merkins
Run to building
Plank while you wait
Repeato
Plank-o-rama

Mosey to loading docks
Peoples Chair for one minute (30s of arms out)
Recover
Peoples Chair a few inches lower than the last time for 1 minute

Mosey to Smaller pond with Hill
7s – 6 Burpees up and top, 1 squat at the bottom, etc, etc

Mosey to the Bulls for Mary – Audible*
Dolly 25x IC
10 Standard Sit Ups
Flutter 25x IC
10 Standard Sit Ups
Bicycle 25x IC
10 Standard Sit Ups

Mosey towards new intersection and find some grass
Time for Jack Webb.  we went up to six merkins and 24 arm raises and back down.

Take it home.

Moleskin
Not a lot of chatter out there this morning.  We covered some distance which may have had something to do with it.  Arms out on peoples chair was a Frehleys-MicCheck argument of some sort. Tried to do Mary in the grass at the Bulls but the sprinklers were on. I have a feeling if Dolphin was Q, he woudn’t have aborted to another location.  Good work by all and Welcome to the new FNG Rump Roast

45-minute COP

25 men resisted the siren song of the fartsack and joined YHC for a little F3-style “stand and pound.”

Here’s the thang:
Seal jacks – 25 IC
IW – 25 IC
Slow Merkins – 25 IC
Squats – 25 IC

Called exercise – Civilian Count.  Called active recovery (aka “chaser”) betwen each set – 10 OYO

One-hand shoulder press: 15/10/5 per side;  dead bug
Romanian Deadlift: 15/10/5 per side; Merkins
Front raisers: 15/10/5; Freddie Mercury
Good morning: 15/10/5; LBC
Upright row: 20/15/10; high-knee jump
Tea bag squat: 20/15/10; CDD
Lawn mower: per side 15/10/5; burpies
2-handed swing OYO: 20/15/10; Peter Parker
Triceps extension: 20/15/10; squats
Horn curl 25/20/15; Merkins

Dolly press – 20 IC
Mason twist – 15 IC
Slow flutter press – 15 IC
Merkin wave – 2X
1 minute Burpies AYG

COT

 

Moleskin:
May need to consult the record, but I think this was YHC’s VQ at Skunkworks. If not, it’s been too long to remember, so I wanted to be sure to deliver something memorable. Based on the fact that during Mary, I only heard a few PAX counting, I think I succeeded.
Being a drummer, I probably hear rhythm more than I should, so couldn’t help but notice the very audible seal-jack “clap” was on count for most of the PAX.    But not all.           #stilllaughing
Tclaps to Sussudio for both calling out and executing the correct “down” position of the Merkin wave: 6-inches, not 0. #WD_respect
I’d been warned that old-school curls would be refusniked by that bad ol puddy tat. Even though he didn’t post, it was amusing to hear some mumblechatter when YHC called it.
Tclaps to Header or Sanka – too dark and too little O2 to remember clearly – for amping up the “recovery” squats with goblet squats. I’m sure others were doing the same (Stone Cold – KB merkins?).  Way to push yourself, gentlemen.
Excellent take out, Cottonmouth.

It’s an honor to have the chance to lead this group of men.

 

Announcements:

  • Two new Area51 workouts launch Friday: Overdrive @ SunValley Middle, and Brave @ Ballantyne. More info: http://bit.ly/A51Workouts. Let’s help make these expansions successful: forego the comfort of your normal Friday routine and post to one or both of these.
  • 3rd F: Aftermath tomorrow @ 0630 starting new series “Moral Excellence”
  • Didn’t get your KB fix today? Post to Meathead on Thursday @ Elizabeth Lane ELE.

Does the disclaimer still count after 25 minutes of exercise?

7 Pax showed up this morning to dust off the rust from the weekend.   Here’s how it went down.

Jog a little bit to warm up in the coolest morning we have seen in a while.

COP:

  • SSH x 25
  • Squats x 20
  • IW x 20
  • Merkins x 15
  • Mountain Climbers x 20
  • LBC’s x 20

Head to track, and line up along track facing street.

Triple Nickel:  5 Carolina Dry Docks, run to far side for 5 Man Maker Merkins then run back.  Repeat 5x

Triple Nickel Part 2:  5 Squats, run, 5 Derkins with feet on top rail of fence.  Run back, Repeat 5x

Peoples Chair 3 sets with 20 Inclined Merkins after each set.

(State disclaimer)

Mosey to playground:

Set of Pull ups, hanging knees to chest, full sit ups.  Start with 6 reps of each exercise, then 5, 4, 3, 2, 1

Plank

Repeat in reverse order:  1, 2, 3, 4, 5, &  6 reps of each exercise

Plank

Head to stumps:

Right leg step up and down to backward lunge x 10 OYO

Repeat with left leg.

Continue for sets of 8, 6, 4, & 2 each leg and OYO

Back to cars

Burpees x 10 OYO

Flutters x 20 IC

Glute bridges

Dolly’s x 20 OYO and double time because we were out of time.

Moleskine:

A great cool and dry morning for a workout.  YHC wasn’t planning on Q’ing today, but was late in confirming the originally scheduled Q.  So away we went, ad-hoc, well at least a bit ad-hoc.  I had a feeling there was a miscommunication and had at least the first part of a workout planned and would improvise from there.  Turned out to be some good variety and I think everyone got more than they paid for.

While many were at the Mud Run on Saturday, Lobster Roll and O’Tannenbaum had a little one-one time at #F3Area51. I am sure it was lovely.  No such privacy today but the practice made for another strong outing from both of these guys.  Coal Miner’s Daughter has been steady at #F3TheMatrix and is maintaining the pace with the rest of the PAX.

Sorry for the late disclaimer.  As I was hanging upside down and trying to get my shoelace unstuck from the fence I thought, “hey, I forgot the ole’ disclaimer, maybe I should do that prior to busting my skull open”

Thanks to Young Love for the strong send off.

-Alf

 

41-0

7 men gathered at the Foxhole on Fall’s first brisk morning for an early week downPAINment.

Mosey to the lower parking lot for a warm-up COP.

SSH X 25

Lap around the parking lot.

IW X 25

Lap around the parking lot.

Low Slow Squats X 15

Lap around the parking lot.

Side lunges X 10

Mosey to the Ring of Fire for the main event.

Two handed swings X 41

Upright row X 41

One handed swings X 41

Goblet curls X 41

Flutter kicks X 41

Bent over rows X 41

Burpees X 41

Dead lifts X 41

Heels to Heaven X 41

Mosey back to launch

Bell BCs X 41

COT

Announcements:  New obstacle themed workout on Fridays(Brave).  Meets at the Vine Restaurants(same spot as Bagpipe, Swift, and Stonehenge).  Madame and Champagne on Q.

Moleskine:  Why 41?  YHC was still sore from the beating that the Wolfpack took in Death Valley on Saturday and wanted to exercise(intentional misspelling) his demons.  Oddly enough, 5 of the 7 pax were either NC State(MM, Wingman, Luggee) or Clemson(TR and FC) alums.

Some of the pax were a little disappointed that there was no kettlebell work until 15 mins into the workout.

It’s always an honor to lead such a great group of men.  I’ll do better the next time.

#F3Swift Preblast – NOT mile repeats

Swift will launch at 0515 from the Ballantyne AO at the Vine restaurant.  Post Mud Run, this is a perfect opportunity to stretch out those sore muscles and get back to running without sand in your shorts or mud in your shoes.

Mile repeats are a staple for building endurance with speed, but they can be grueling and intimidating.  How about something shorter, but still a challenge?  We’ll be out at the “Bull Ring” using a unique format for something near Half Mile repeats – 3:15 run at 10K pace, 0:45 jog to regroup.  If you have a watch with a simple timer, set it for 3:15 and countdown / repeat.

Need to figure out 10K-pace – go here http://runsmartproject.com/calculator or here http://www.mcmillanrunning.com/

“Greg, a man reaches a certain age when he realizes what’s truly important” ** Wiggler: 5:30 am Launch

Jack Byrnes: Greg, a man reaches a certain age when he realizes what’s truly important. Do you know what that is?

Greg Focker: Love… friendship… enjoying the moment… living… just love.

Jack Byrnes: [The Wiggler].

Greg Focker: That, too. Right, yeah. Sure.

Enjoy the moment! Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – man of a certain age pace…

** Meet the Fockers

Rockin’ Basecamp

11 pax, including one FNG, ventured out into the cool, dew covered fields of Basecamp to start their week off right with a moderate downPAINment.  Here’s how they Rocked It:

The Thang:

Mosey to the lower ball fields, into the outfield for COP

COP:

  • Side Straddle Hop – 15 in cadence (IC)
  • Burpees – 5 on your own (OYO)
  • Imperial Walker – 20 IC
  • Burpees – 4 OYO
  • Merkins – 10 IC
  • Burpees – 3 OYO
  • Mountain Climbers – 10 IC
  • Burpees – 2 OYO
  • Peter Parker – 10 IC
  • Burpees – 1 OYO
  • Parker Peter – 10 IC

Mosey to rock pile for hand-sized rock (i.e. you can easily handle it with one hand) and return to the outfield

Rockin’ the Outfield

(brief demonstration of the sequence for a Turkish Getup)

  • 5 Rock Getups – Right hand, then Left  (modify with no rock if needed or if inexperienced with Getups)
  • 10 Rock Squat Thrusters – squat with rock at chest/rack position then extend overhead as return to standing – Right, then Left
  • 10 Rock Merkins – chest touches rock in down position – down on 1, hold counts 2 & 3, up/count on 4
  • Rock Lunges – from center field to right field fence, then mosey back

Mosey with your rock to the bleachers

Rockin’ the Bleachers

Right side

  • 10 Step Ups with rock
  • 10 Merkins with hand on rock
  • 15 Curls with rock
  • 15 Tricep Extensions with rock – arm at side, pressing back
  • 20 Supine Rows – using both hands, unless you’re #FiremanEdStrong
  • Repeato on Left

Mosey to outfield with rock, circle up and drop rock

Still Rockin, without the Rock

  • Jack Webb – up to 5/20 and back down

Return rock to pile and mosey to track

  • One lap of track, plank-o-rama until all pax are in
  • Karioke right to mid-track bleachers, Karioke left back to start

Mosey to parking lot and circle up for Mary

Mary

  • Old School Situps – 10 IC – touch ground behind head and beside feet
  • Dolly – 15 IC
  • LBC – 15 IC
  • Flutter – 10 IC

Done.

COT

Announcements:

Moleskin:

Great work by the pax today, with some new moves for Basecamp.

Special welcome to FNG Morning Star, who was “EH’d” by a neighbor’s wife and looked us up on the website to find us on his own!  Glad to have you out this morning, and welcome to the Pax.  Keep coming out and you’ll notice a difference.

T-claps to Fireman Ed for grinding out the workout this morning.  FE survived the Mud Run unscathed, only to injure his thumb yesterday playing soccer, reportedly while flopping.  Hope it gets better soon – see a Dr?

So, YHC did some recon on Saturday in hopes of finding the long rumored trail between S CLT Middle and Davies Park for a short mosey over for some pullups, etc on the playground.  No such luck in finding the trail, but a couple of rock piles were discovered.  The Weinke was changed and those rocks were put to good use instead.

Hope you all enjoyed the Rock Getups – something new for Basecamp and a mild introduction to getups, a great overall body conditioner.  The Rock Lunges is another story, in that it was a looong walk from centerfield to the right field fence.  #ImGonnaWalkFunnyTomorrow

Marketing note:  if you like the rocks or the getups or dislike running, give Meathead a try on Thursdays.  We lift heavy things and don’t run very much.  #0.0

Thanks for the opportunity to lead today.  Always an honor.

Aye.

U-Haul

21 Posted DMZ for moving day.

Steinbrenner Thang:  Moving Day…

  • Warm up in the Parking Lot with 20 SSHs and 15 Merkins
  • Mosey down Camilla and Thornridge to hill at Broad Hollow Drive
  • Back-and-forth’s up and down the hill; 10 Burpees at one end, Jump Squats at the other.  Repeat 5X.  Plank and catch-up.
  • Mosey up to Sharon View and down to Rashard’s rental house on Flintwood Lane
  • 25 LBCs and 20 Dollys in the driveway
  • Everyone select a box/rake/scooter/bike from Rashard’s Uhaul and/or Carport.  Mosey back .6 miles to his new house on Thornridge. 
  • Moesy back to Carmel Park.
  • (FoD takeover)….
  • Partner Planked Derkins: 10, 15, 20 each partner
  • 25 Partner-assisted leg raises  (Fire Mary per Hops)
  • Partner Planked Derkins: 5, 10, 15 each partner
  • 20 Partner-assisted leg raises (ditto question n the term)
  • Karaoke’s up and down the football field
  • Run backwards one length of the field; alternate bearcrawl and lunge the return trip
  • Mosey to parking lot and COP.

 

Moleskin:

  • The PAX started off with some strong laughter after Steinbrenner’s counting problems  (doesn’t everyone know how to do SSHs?  Why was the lack of counting so humorous?) 
  • Apparently changing your counting tone to keep everyone guessing was frowned upon.  Simba and Hannibal said there were several false stops on Merkins, though I believe that was just laziness creeping in.  In response, Steinbrenner ran completely away from the mockers as we stated the mosey down Carmel.
  • The return to Dark Bushwood Hill was a crowd favorite.  By that of course we mean the laughing stopped.  Thanks to Skywalker for bringing the sole needed headlamp.
  • Moving Day continued with something different to start the DMZ week:  Rashard was in the middle of a house move that started this past weekend and is still in process.  For part of the run, there were a lot of liquor boxes with books and clothes for the PAX to carry from rental house to new house.  Rakes and shovels as well.  FOD cheated by claiming some 2.0’s bike, and Runstopper liked the Mode of Transportation approach and took a razor scooter.
  • I can only imagine the reaction of the few drivers we passed on Sharon View as they looked at the motley crew carrying various implements and boxes along the road back to Rashard’s new house on Thornridge.

Steinbrenner

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