New Faces – Same Extended Exertion
11 men showed up in the steamy gloom ready for some tempo running out to S. Charlotte Middle school around the track for a variable number of laps and a return run back to the greenway parking lot. It was as simple as that. The only minor twist was that the PAX circled the track clockwise instead of the boring counter clockwise. You could sense the excitement in the PAX as this announcement was made prior to starting the run. (clear sarcasm here – nobody cared, but complied anyway to appease the Q)
Today was newcomer day at the ‘Turn with Mr. Bean (not an old-timer himself to DT) bringing Outback and Madame Tussauds bringing Fried Okra. Since Outback and Fried Okra have only posted 3 and 2 other times to F3, respectively, it took some stones to post at a running workout so early in their F3 careers. I think they both found that DT is for everyone though and there is nothing to be afraid of at a running workout. The workout is scalable based on what you need and we are all out there for a good time. Fried Okra put in an extraordinary effort on the last hill and absolutely crushed it. Keep coming out!
Splinter asked some good questions during the warmup mile about proper running form and Bratwurst bestowed some wisdom on us regarding upper body and arm position and proper foot strike, etc. YHC did not, however, hear the part about having to run shirtless in order to go fast. Apparently this is an important tip since once at the track, Bratwurst literally started running laps around us (sans shirt). Maybe when you go that fast you generate heat… who knew. Something to try, I guess.
The Devils Turn stalwarts were out in force today too and put in solid work. It is great to see a steady running group forming with Swift/Fast Twitch, DT, and Rumrunner each week. Getting more efficient and quicker at running will serve you in many ways. See you next week!
Days of Thunder
19 pax assembled under the lights of Stonecrest Motor Speedway despite flashes of lightning and thunder off in the distance. At the drop of the green flag, the pax hit the pavement with speed that would make Cole Trickle blush.
The Thang-
COP:
SSH x 25
Merkins x 25
Peter Parker x 25
Parker Peter x 25
Mosey around lot beside Target to hill. Partner up, size matters.
P1 hill, P2 burpees – partner x 50
P1 hill, P2 diamond merkins – partner x 50
LBC x 30 OYO
Mosey to speed bumps
Alternate lunge walk, bear crawl between speed bumps. At each bump partner derkins/OH press alternate x 15 (crowd favorite, shamelessly poached from a previous Muthaship visit)
*Note- YHC went off-weinke and called an Omaha on the “between bump exercises” the bear crawl/lunge walk combo was intended to be partner drags. This audible was not a deliberate modification, but rather O2 deprivation and forgetting the next play #usetheweinke. If the pax feels shorted, feel free to double underhook a coworker and drag them around the office a few laps.
Mosey to Murderhorn (divide hill by 4)
Plank at top. RAF, LLB, LAF, RLB, 6 inches
Backwards run from stop sign at bottom to light post 1, L karaoke to light post 2, R karaoke to light post 3, regular run to top.
Repeato with regular run up full hill
Flutter x 20 until all pax reach top
Mosey to back of movie theater. Victory lap Jailbreak around theater. PH edged out RT to take the checkered flag.
Mary:
Rosalita x 20
Moleskin-
Following the COP heading to the hill, the pax had to play frogger crossing the HT parking lot to avoid the A-team van coming in hot. (To our in-house counsel: the disclaimer was given, but did not reflect any warnings about Mr. T.)
Mumblechatter was surprisingly minimal this morning. Not sure if it was the hills or the absence of @Radar and @Spackler?
Crabcake showed some serious agility breezing up Murderhorn during the backward run/karaoke series. #wheelhouse.
Molasses, Rock Thrill, Haze, and Brisket had their #smokeboots on for the forward facing ascent of the Horn.
About the time we crossed Elm Ln, YHC really began to regret agreeing to meet Haze for the prerun, particularly before taking the Q. ‘Twas a noble strategy to weaken the Q, especially with a practice run up Murderhorn.
Strong work by Philmont and Grimes leading up to the big trip out west.
Purple Haze brought his A game today- prerun plus leading the pack nearly all morning. At #F3FastTwitch earlier this week YHC told Haze he looked like “an old man in a rocking chair on the porch” while stretching the calves before the run. That “old man” smoked everybody today.
Great seeing some new faces in the gloom this morning. Thanks for beating the fartsack and braving the “lightning and thunder” for some great camaraderie in the humidity that is summer in the south.
It was a pleasure leading such a fine group of gents.
Back Blast – Death Valley
20 Pax and 1 FNG set out in the gloom for what ended up being a nice little merkinfest.
The thang…
COP – 10 burpees OYO
SSH X 25
IW X 20
Merkins X 20
Mountain climbers X 20
10 burpees OYO
We then ran to Davey Park with 2-3 merkin stops along the way. Partner up on our arrival at the park for some merkin ladders. End up doing 210 Merkins per pax.
We then ran to the light poles and while partner A sprinted to the 2nd light pole and back, partner B would do said excercise. Flap jack.
Carolina dry docks, Merkins, burpees
Freddie mercury, Merkins, LBC
we ran back to home while doing merkin sets along the way
Everybody finished up w 10 Merkins before COT
Great work men! Many are training and getting a lot of miles under their shoes but everyone held up nicely with the additional running. Nice job on the Merkins- don’t know the exact count but it was definitely 300+. Welcome FNG Tom Tom the next time he passes through from New Hampshire!
it is a privilege to Q – thanks for the opportunity!
Preblast: Devil’s Turn Tempo – Revisited (with a twist)
You guessed it, tomorrow is Tempo day again at Devil’s Turn. We leave at 5:15 from the greenway parking lot at the corner of Rea Rd. and Bevington Place. Arrive early for some dynamic stretching action.
I would write more of a preblast, but there is really no topping what Bratwurst did here… http://f3nation.com/2014/07/09/f3devilsturn-preblast-tempo-day/ The man is precise.
However, I promised a twist… wait for it… wait for it… We will circle the track clockwise! That’s right, we will be turning right instead of continually turning left.
BOOM, minds now blown!
Circling the track in the other direction will allow us a chance to get ITBS in our left knees instead of our right. And no, that is not irritable bowel syndrome.
See you in the gloom!
Triage in the Garage
About half of us (13) headed to the garage for a Triage in the Garage brought back from a cold winter day. No real reason for it, just tired of running around the lake I guess.
Warmups: SSH X 25, Merkins X 15 (30 total), Squats X 20. Mosey to the garage.
The theme was to sprint to each level and do 3 exercises (20 reps) followed by burpees (5-10 reps) with variations of merkins, abs, and legs. 6 different stations or levels in the garage for 18 total sets plus 5 sets of burpees (3 x 5 reps; 1 x 7 reps of man-maker burpees, and 1 x 10 reps of man-maker burpees). The 18 total sets were split among 6 sets of various merkins, legs, and abs.
Merkins: Man-makers (merkins with rotating arm-high planks), Peter Parker merkins, diamonds, wide, narrow, regular. Legs: Reverse lunges, jump squats, people’s chair with leg raises and overhead press (2 sets), squats, jump lunges. Abs: LBC, 1-leg Dolly, Flutter, Bicycle, Heels to Heaven, Mason Twist
Mosey back to parking lot with speed bumps. 50 Merkins (5 X 10) in between sprints to speed bumps.
Is it a sand dollar?
The shovel flag was planted sometime before 0520 when YHC rolled into the Calvary parking lot, clearly by one of the crazies (Abacus, Mermaid, and Cane) rocking a pre-KB workout or one of the runners (Champagne, Boutique, Swanson and Baracus) who got in up to 3 miles before the main event started. Maybe should have warned them?
THE THANG
The usual disclaimer (with resident Anvil attorney present (Young Love)) and 25 of South Charlotte’s finest, including 2 FNGs, were off (ok, maybe 24 – I think I saw a shadow darting across the parking lot to catch us during the warm-up lap).
Warm-up
- Run around the parking lot, with a little karaoke mixed in, and end up center lot near church entrance
- SSH (x25), IW (x20), Slow squat (x20), mountain climber (x20), Peter parker (x20)
Mosey to Entrance 4 while trying to act as if 25 guys working out at 5:30 a.m. in church parking lot is “normal” as we run by two occupied police cruisers.
- 20 decline burpees, pick your poison based on the grade of the hill you choose to perform your exercise
Mosey towards North Face, stopping midway in parking lot for a brief COP
- 25 LBCs (in cadence)
Complete the run to the bottom of North Face
- Jacob’s Ladder (merkins at top, jump squats at bottom)
Backwards run across field in front of sanctuary, finishing with a normal run to church entrance with turf “hill” (no idea what to call this location)
- Inverted wall walk, bear crawl and lunge circuit (x3)
- 35 LBCs (in cadence)
Mosey to athletic fields, partner up in 3-man teams (size/speed do not matter)
- 75 yard AYG sprint relay (x8)
Return to home base for Mary
- Dolly, Rosalita, Flutter (x20 of each)
MOLESKIN
In 94% humidity, nothing’s easy, and this workout didn’t seem to disappoint. Heavy breathing was heard during the warm up lap, and there were plenty of hands on knees following the decline burpees. And we had just begun. Nonetheless, that didn’t stop the PAX from poking the bear during the first round of LBCs, buying few more for the group in round #2.
Originally, YHC had planned to do a “starfish” type workout, but in reading backblasts from the last week or so, decided something more original needed to be created. So, I introduce “The Sand Dollar” – all the work around the perimeter. With that in mind, we got a nice tour of the Calvary campus, working around the edges (mostly) and finding plenty of pain stations along the way.
We had a number of folks, Hops, Young Love and Simba come to mind, that were running on fumes completing their third workout in as many days, which is extremely impressive in the oppresive humidity. Well done. I’m sure there are others – please sound of below and let us know of your feats. As mentioned above, three brave men posted for the pre-KB workout, with another four doing the pre-run. #amazing
That was a great effort by the PAX today, as everyone pushed through and we are all (hopefully) better for it. Also noticed quite a bit of 2nd F and even 3rd F following the workout. Nice work. It’s a privilege to lead this group of men.
ANNOUNCEMENTS
F3 Dads at Francis Beatty Park – 9am Saturday
BRR – Course changes have occurred. Also, get orders in for BRR shirts. See your captain for information on both.
Swanson is smoking BBQ on Friday and selling pulled pork for $10/lb. If you’re interested, email him at kevinicard@gmail.com.
The Long Distance Starfish
18 PAX gathered up this morning at Fast Twitch for a little BRR training and fresh air. Well at least they got the BRR training in. At 97% humidity I think I was taking on water weight rather than sweating it out.
The Thang:
Start off with loop around parking lot, some butt kickers and high knees while Skywalker gathers himself out of the car and straps on his headlamp with the red strobe light flashing out of the back.
Circle up for:
- SSH x 25 IC
- IW x 25 IC
- Calf Raises x 25 IC
Mosey off into Raintree and huddle up on the corner of Raintree and Windbluff for instructions for the Long Distance 3 Legged Starfish. (sorry no time for a full 5-Legged Starfish)
- Run up to Smokerise and down around cal-de-sac and back to Windbluff
- Run down Windbluff to road hump and back
- Run down Raintree to tennis courts and back
At each tip perform 25 LBC’s. When you return to the center perform 25 merkins.
Round 1 – Keep track of the time it takes to complete.
Round 2 – Same as round 1, but staggered starts with slowest guys out first and faster guys leaving a gap based on time differential. (Slow PAX were 16 mins on Round 1. If you came in at 15 mins, give them a 1 min headstart on Round 2) While waiting to head out perform SSH and Squats OYO
The fast Pax are chasing the slow ones and the slow ones trying to stay ahead of the pack. In theory all should finish at about the same time.
Plank after done with Round 2.
Mosey to Rising Meadow. AYG up and around Rising Meadow cal-de-sac and back down to Rounding Run.
Indian Run back to SCMS.
Mary:
Flutters x 25 IC
Dollies x 25 IC
Done
Moleskin:
Q received some heckling for the calf raises. So YHC had to rebut with a dig on Runstopper’s stature. Probably not the wisest move, but it was early and YHC was tired, and it was right before running off into the darkness with him. Good thing YHC had the Road ID on so next of kin could identify me if necessary pay back was made in the gloom. Luckily the ensuing O2 deprivation might have caused him to forget.
Skywalker and his red blinking light fended off most of the Peloton chasing him down in Round 2. A strong push as he is building back up his running strength.
Splinter never saw a fire hydrant he didn’t yearn to pee on. Just Saying.
So 2 sets of nearly ~2 mile intervals, with hills was a good time. I think most everyone was smoked and the AYG on Rising Meadow, might have been more like an All You Got Left. I think Frasier still had plenty left in the tank, he glided through the workout like it was all just a warm up for something more competitive later.
We covered 5.5 miles today and most of it was done at full on push, great work by all the Pax. You should feel that one in the morning.
Thanks for Hops for the solid take out this morning.
-Alf
Announcements
- F3 Dad’s Saturday, 9am, Beatty Park
- Mud Run – still registering
- F3 Dad’s camp – still spots open
- BRR – Some course changes, connect with your captain on the details.
- BRR – MudGear shirts need to be ordered by early August. A51 BRR shirts still in prototyping
- Rock Hill is trying to boost PAX. They are converging on Saturday with the Fort Mill Crew at Cherokee Park. Any support by A51 Pax heading down to Rock Hill would be appreciated.
Skunkworks – Monotony
Monotony
30 of Area 51’s finest got together to repetitively swing some iron this morning. Here’s what happened:
The Thang
Mosey to grass field for COP:
SSH x 25 IC
IW x 25 IC
low Squat x 25 IC
Mountain Climbers x 25 IC
Mosey to lower parking lot, grab some curb, and partner up
Partner 1 – perform called exercise
Partner 2 – run to road in front of school (+/- 75 yards) and back
Continue to flapjack until combined reps are complete
Round 1
Asinines x 100 (t-bag squat ->curl->overhead press->tricep extention = 1 rep)
Round 2
Calf raise upright rows x 100
Round 3
Lawnmowers x 100
Round 4
Two-handed swings x 100
Round 5
Clean & presses x 50
Round 6
High pulls x 50
Mosey back to grass field in front of school for 3 mins o’ Mary
Protractor w/ extended arm bell
Russian twists x 11 (IC)
20 second plank (haha)
Moleskin:
Morning started off reading Busch’s tweet from last night looking for some added swings, so I knew the PAX were going to be geared up for this one. The pre-Thang activity was quite impressive with others running in (mentioned above – sorry if I missed anyone), but I gotta say, I’ve never seen the pre-KB workout at a KB workout – good stuff men.
Who knew swimming was the only workout to hit most of the muscles in the body? Didn’t have enough time to include the Good Mornings from the weinke, otherwise the hammy’s would’ve felt the same demise as the other muscles in the body. Certainly went for a full body beatdown, and hopefully delivered on it. Thanks to TR (name master), we unveiled the “Asinines” which was a real crowd pleaser.
I think I heard some mumble chatter during SSH regarding YHC’s shirt as some thought it to be a crop-top; the humidity was pretty thick, but I believe I heard Zip say I was bringing sexy back. I think I might have to defer to the ravishing team of Bulldog and Donkey Kong as both decided to go the back half of the workout sans shirt. Pretty regular routine for DK these days, I guess BD felt the peer pressure of living up to his partner’s expectations.
Speaking of peer pressure, I’m pretty sure after round 5 of our partner work, Probation and Sussudio were ready to head back to the school; sorry boys, we had to get in a little more delt work with the high pulls.
Strong work by all out there today as usual, thanks for the opportunity to lead.
Sussudio – thanks for taking us out this morning, very strong.
Announcements:
F3 Dads back on this Saturday – Francis Beatty Park – Q is needed, see Header if interested
Sound off in any comments if I missed anything.
Posted on behalf of Puddin’ Pop
#F3Swift – Red Hill Repeats
F3-Swift launched into the soupy gloom at 0515 with 8 9 PAX in tow.
The Thang:
- Head out from the AO at the Vine Restaurant on a little jaunt through the corporate park. Pullover into a parking lot for 6 Drills and 2 additional striders. Cross Ballantyne Commons and head to the bottom of Ben Nevis. Warm-up complete!
- While at Ben Nevis – 3 sets of (30sec hill, recover back down, 30sec hill, recover, 60sec hill, recover)
- Head back towards AO with 1 more set of 30,30,60 (last was AYG to Conlan Circle).
- Cooldown 0.5mi
- COT with LBCx20 and 1 minute elbow plank hold
The Moleskin:
- Inspiration for today’s workout came from How to Learn to Love Hills that was referred to by Reddogs from Metro. We chose the Red Hill Repeats option, for frankly Green Hill is a normal run around here, 3-4minute hills only exist in far North or West of Charlotte, and PAX are not going to run backwards very long before running into something or tripping over the sidewalk (DISCLAIMER). For the Red Hill repeats, “You can pretty much guess why these are called red hills – because that is the zone you’ll be in: hard! This workout is the exact opposite of the green workout, and it simulates an interval workout in that you follow a hard and easy flow and use the hill as a source of resistance to build strength and power. Run hard up the hill focusing on keeping your stride short, torso tall, looking to the crest of the hill, and driving those elbows back. This is a dynamic interval in that you’re powering up the hill.” Ben Nevis served us well with being able to accommodate a high slope the whole way, for there was no break while running up for 60 seconds.
- Back at COT 5 minutes early with Bagpipe in sight called for some extra. LBCs were YHCs idea, but the 1 minute low plank hold was called by Honeybee. At Ben Nevis while running hills, someone (perhaps Brisket) said, “You can do anything for a minute!” After about 30 seconds of the plank hold, YHC wanted to quit, but recalling inspiration earlier, it was clear it would have only been possible to make it by being in a circle with the PAX and not wanting to quit early. Good stuff HB!
- Welcome to FNG Nob Hill (YHC’s cousin). After a light EH during the family reunion over the last weekend, he insisted to come out and burn some energy before making the long trip today back to SFO.
- Welcome to Swift FNG Stump Hugger. Posting at a Speed Workout only 8 months into running will be very hard, but it is critical for getting over those running doldrums that can set in once you plateau in fitness. Nice catching up with you on Cooldown. Keep coming!
- Welcome to Swift FNG Mr. Bean. YHC got into a conversation with Mr. Bean and YHC’s cousin about SFO at the end that apparently that messed with brainwaves…Blame it on the Left Coast.
AbacusStump Hugger played chicken with traffic today to avoid the stink of the PAX (or perhaps just Tootie) on the Ben Nevis sidewalk. #readthedisclaimerUndertakerMorning After and Brisket were lighting it up under the bright street lights of the hill. Those boys just need to be seen, and they are off and smoking! How does that 1 minute feel now?
Track Work 101
I was floored when I rolled in at 5:29 am to 11 Pax waiting patiently. The last time I led at base camp, the numbers were much smaller, so it was a welcome sight. I noticed that many of the men avoided looking me in the eyes, maybe it was the fact that I was running a bit late, or because they were afraid I would target them personally in the workout. Who knows, all I know is that I laced up and we headed off like scalded dogs (thanks to TR for the use of this term).
The Thang’
- Run to the lower track for some impromptu Track Work 101- circle up on track proceed to each corner for moving COT:
- Corner #1: SSH x25
- Corner #2: Mirkens x10
- Corner #3: Burpees 10 OYO
Fence Sit – 2 Mins (alternate leg raises)
- Corner #4: LBC x20
REVERSE ORDER
- Corner #3: Nipplers x20 (10 each nipple)
- Corner #2: Prisoner slow Squat x30
- Corner #1: Wide Mirkens x10
Fence Sit – 2 Mins w/ Arm Raises
Partner Up
- Mosey to center of 100 Meter.
- Each Partner takes off in an all out sprint to opposite side of track. 50 Merkens between partners.
- Mosey to 50 yard line.
- Partner Wheel Barrows to end zone, flapjack back to 50 yard line.
- Burpee Broad Jump 25 yards, and back
Form two lines for an Indian Run for 800 Meters.
Mosey to parking lot for a little moderate intensity Jack Webb
- 1 Mirken x4 arm raises
- 2 Mirkens x8 arm raises
- Continue to 5/20 arm raises.
Naked Moleskin:
It was a great feeling seeing such a large crowd at base camp this morning. I believe the numbers were a true representation of the level and quality of workouts that Fireman Ed, Smash and Passport have brought to this location, keep up the good work. Hopefully I will be invited back to Que again.
This morning, we had one FNG Cash-Money, he said he loved the workout so rest assured he will be back for more.
Hats off to White Snake. He showed a lot of heat today, and kept on keeping on.