#F3Swift – Red Hill Repeats

#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.
  • Abacus Stump Hugger played chicken with traffic today to avoid the stink of the PAX (or perhaps just Tootie) on the Ben Nevis sidewalk.  #readthedisclaimer
  • Undertaker Morning 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.

“You know how I know you’re [a wiggler]?”**

David: You know how I know you’re [a wiggler]?

Cal: How? How do you know I’m [a wiggler]?

David: Because you macraméd yourself a pair of [running] shorts.

Be a wiggler– 6:00 am Tuesday – corner of Foxcroft and Rothwood – virgin pace…

** The 40-Year-Old Virgin

Parking lots, Partners & Pain

VSF planted.  25 pax assembled.  One minute warning was given, and then without further ado – we headed out about 30 seconds later.

The Thang:

Pax ran over to CAC, one lap around church, circle up.

COP:

MC x 25 IC

SSH x 25 IC

H-R Merkin x 25 IC

Slow Squat x 25 IC

Find a partner and run to the church drive-thru wall.

Partner 1 in people’s chair, Partner 2 does 10 derkins w/feet on partners knees.

2 runs lap while 1 stays in chair. Flapjack. Rinse & Repeat.

Partner merkins to 10. Partner 1 does 1 merkin, then partner 2 does 1 merkin. 1 does 2 merkins, 2 does 2 merkins, 1 does 3 merkins, 2 does 3 merkins, etc, etc up to 10 merkins.  Yes it was painful.

Partner 1 flutter kicks while Partner 2 runs length of lot and back. Flapjack.

Partner 1 Freddie Mercury while Partner 2 runs length of lot & back. Flapjack.

Partner 1 plank while Partner 2 does 10 derkins w/feet on 1’s back. Flapjack.  Rinse & Repeat.

Prairie Fire Mary x 30 (10 center, 10 left, 10 right). Flapjack.

Lots of plankorama in between exercises…no rest for the shoulders.

Run another lap around church.

Lunge walk up the sloped lot (more of an incline than you might think).

Jog to starting lot.

MoM:

Dolly x 13 IC

Knee-Up x 10 IC

Rosalita x 13 IC

One-legged Merkin x 5R; x5L IC

Burpees x 13 OYO

SSH x 13 IC

COT

Ye Olde Moleskine:

Great effort by the pax at DMZ…no surprise there.  Special recognition to Love Boat & Brisket for getting after it.  There were others but YHC was too smoked to take full notice.

Also – T-claps to my partner Mr. Drummond who looks to be much more than 1 month into F3.  Nice work brother.

YHC forgot the disclaimer at the start (no FNGs thankfully).  However, Bushwood busting his #^$ on the first lap reminded me as did one of the pax, thus, the pax was disclaimed.  YHC’s favorite F3 attorney – Young Love – was among the pax so nothing to worry about!

Great to post with some unfamiliar faces yet well-named pax: Rapunzel, Mr. Drummond & Chappy.  There’s no end to the creative monikers bestowed across F3Nation.

I ended up as Q for this morning after texting Skywalker yesterday afternoon: “Who’s on Q at DMZ?”..to which he replied: “How about you?”  The 17-hour notice was ample time for me to come up with a painful recipe.  Hope I didn’t disappoint the pax’s appetite.  Of course, YHC doesn’t always follow a scripted recipe; often the ingredients for pain stew are just kind of thrown in.  Until next time gents…..keep up the hard work.

Thanks to Snowflake for a great prayer to close COT.

Announcements:

F3 Dads camp – Aug. 15-17 – still time to sign up.

F3 Dads weekly in summer – Freedom Park (Metro) & Beatty Park (Area51)

Sign-up for USMC Mud Run – best event there is – great challenge but even better 2nd F.

Class/Group for men going through divorce, separation, or struggling mightily.  Connect with Scratch & Win or Focker for more info.

 

 

Not Your Daddy’s “Ring of Fire”

8 Strong PAX Posted Saturday morning for a thorough beatdown.  Glass Joe lead the PAX like a seasoned  veteran.

The “Pre- Thang” 06:00

Kicked off the pain with a few #F3Outlanders gathering for a 5 mile run around the Campus.  (Double E, Horse Head, Glass Joe,  Boonedock 2.0 *on the BMX)

The “Main” Thang 07:00

Mosey to shovel flag for Warmup COP (CT Leading 1st half)
– SSH x20
– Burpees x10 OYO (this was welcome gift to all, from Snowman, as he arrives on the scene)
– IW x20
– Merkins x15
-4 count squats x20
– LBCs x20

Mosey to the the hill in front of the Middle school and partner up
Round 1
– partner 1 run up hill Burpees x10 and return
– partner 2 LBCs
– repeato until team reaches combined x100
– Plank
Round 2
– partner 1 run up hill Burpees x10 and return
– partner 2 merkins
– repeato until team reaches combined x100
– plank
Round 3
– partner 1 run up hill Burpees x10 and return
– partner 2 squats
– repeato until team reaches combined x200
– plank

Mosey over ot the Wall
– Partner 1 Peoples Chair
– Partner 2 supine pull-ups x10/20/20
– switch
– repeato x3

wrap up the first half with flutter kicks x1minute

Glass Joe starts a long 12 round beatdown.

Mosey over to the rock pile and get ‘the rock’.   Mosey on to the football field.
The Devin Hester: Partner 1 chasing partner 2 carrying ‘the rock’.  The goal was to go from end zone to end zone without being caught or essentially a 100 yard dash.  Then we switched and Partner 2 chased Partner 1 back to the other end zone.

To the stadium stairs we go!

Originally named Stairway to Heaven/Highway to Hell as I was trying to stay consistent with the use of classic metal but Snowman came up with the name Ring of Fire (Down, Down, Down…the stairs we go) which probably made Jesus happier with me so I’m sticking with that.  In honor of Snowman:

https://www.youtube.com/watch?v=ain4dLhQtD8

Partner 1 runs a lap around the football field.  Partner 2 goes up the stairs/down the stairs/10 burpees and continues that pattern until Partner 1 is back and then Partner 2 takes off for his lap while Partner 1 does the stairs and burpees.

Here was the rotation we did for Ring of Fire: 10 burpees/20 dips/30 merkins/40 LBCs.  And by the end of it, everyone had run a mile and climbed the stairs at least 4 times.

Mosey ‘the rock’ back to the rock pile.

Indian Run back to the flag ending in a sprint to the flag.

Moleskin:   Great job by everyone today!  Lots of running which will make a man out of ya.  Or at least half the man you used to be in pounds if you keep running.  Great job by Double E, HH, Glass Joe and Boonedock on bike for the 5 miler at 6AM.  And we all appreciate Snowman for interupting CT which enabled us to end the workout like we began it…….10 burpees due to Snowman.

Announcements:   Glass Joe is leading a guys study through Philippians at Sweet Frog in Monroe on Tuesday night at 7pm.  It begins this Tuesday night and will continue for the following 3 weeks as Philippians has 4 chapters so it’s a chapter a night.  Jesus used loaves and fishes, I’m using frozen yogurt.  Something for us all to puke up next Saturday.

Prayers:   Praying for our brother Drop Thrill’s Mom.  We pray for healing for her and peace for Drop Thrill and his family.   Praying for HH and his job.  Praying that he can manage the current workload and see some relief from it as well.

I might be the first to get knocked out in the video game but I kept getting back up dadgummit!   Glass Joe!!!

#F3Swift Preblast – How to Learn to Love Hills

Swift will launch on Tuesday at 0515 from the Vine Restaurant at the Ballantyne AO.

The article “How to Learn to Love Hills” has some great ideas on technique.  Read it to get some pointers, and the QIC will be borrowing one of the workouts to use on Ben Nevis tomorrow.

Running From Jack Webb

15 strong brothers came out to Stonehenge early on Saturday. We ran, we worked hard, we ran some more.  We tried to outrun Jack Webb, but he kept catching us.

The Thang

Jog to adjacent lot for COP

COP
– IW x 20
– Squats x 20
– Merkins x 20

Run to Premier Deck with pain stops along the way
– Jack Webbs up to 6
– Jack Webbs 7 and 8

People’s Chair – with arms up x 1:30

Gather on first level of deck, split in to two teams
Round 1:
Team 1 – Jacob’s Ladder – Run up to next level, 1 burpee, back down
Repeat up to 3 burpees
Team 2 – LBCs while you wait
Flap jack

Round 2:
Team 1 – Run up two levels, 10 burpees, run back down
Run up two levels, 10 LBC, run back down
Team 2 – 15 Dolly, 10 Rosalita, 5 Heels to Heaven, Repeat until Team 1 back
Flapjack

Plankorama

People’s Chair x 1:00

Run back towards launch point

Stop at Big Intersection
Jack Webbs 9 and 10

Stop in front of CVS
Jack Webbs 1 up to 5, back down to 1

COT

Moleskin:
– Less humidity, cooler temps made pain for palatable for the pax. Very solid effort by all the pax including 3 FNGs that came out
– Ears were on – pax listened pretty well to cadences in Jack Webbs. Only one start over called.

Announcements:
– BRR training in full effect. Stonehenge run added launching at 0530 to give some extra running ahead of workout.
– F3 Dads is going strong – Saturdays 0900 at Beatty Park – Softball Fields parking lot

The Funky Fox

It was about time a little hip hop made its way to the Hole.  I borrowed Loogie’s speaker, turned the phone to Eminem on Pandora and away we went.   7 iron swinging homeboys got down today.

warm up with a mosey to the field, circle up

30 SSH – always seem to hurt a little first thing Monday morning.

25 IWS

Grab your bells, music on, let’s get the party started.

Eminem Set

30 2 hand swings

20 bent over rows, each arm

30 tricep extensions

20 clean and press, each arm

20 figure 8

30 standing overhead press

30 curls

Recovery Mosey to the end line and back

Jay Z Set

Repeato, increasing a few of the reps

Recovery Mosey the full length of the field and back

Kanye Set

Repeato increasing a few reps

Recovery Mosey to the end line and back

MARY with U2.  No it doesn’t fit the theme but I had to play something That Old Man Frehley would recognize.

20 flutter presses

20 dolly while holding KB up

1 minute elbow plank…..and done!

Ye Ole Moleskiney

Cozy strong group today.  Thanks guys for putting up with the music selection, I like a good angry Eminem song when I’m throwing weight around.  Great job by all.

Frehley will be subbing in for an injured Soft Pretzel tomorrow at Bagpipe, Wednesday Chipotle has the reigns at The Maul.

 

 

 

Torso Torture

12 pax braved the 110% humidity and stagnant air to endure a torso beatdown which included many beloved favorites.

The Thang:

Mosey to Parking area for warm up

Imperial Walker x 20
Merkins x 15
SSH x 20
Arm and back stretch
Plank – 6 inches

Upper body beat down Pt. 1
Partner up
Do as many pull ups as you can do in 1 minute, flapjack
1 minute of dips
1 minute of incline merkins

10 pull ups, switch, for one minute
30 dips
1 minute of decline merkins

5 pull ups, switch, for one minute
25 dips
30 diamond merkins

Mosey to coupon storage area
Upper body beat down Pt deux

1 minute of curls
1 minute of shoulder presses
1 minute of tricep extensions

Repeat

10 curls, 10 presses, 10 extensions
drop it
10 curls, 10 presses, 10 extensions

Mosey to wall
Wall squats with air presses
Lunge walk to curb and back

Wall squats with air presses
Lunge walk to curb

Circle up for cool down and stretch
Deep glute stretch
Toe touch stretch

Moleskine: After nearly two months on the bench, it was fantastic for YHC to hit the gloom and punish the pax. Prayers are welcomed for healing since YHC finds going to the YMCA a bit mundane after doing F3 for 2 years. Yes, there is a fern in the corner of the room and it does appear to be real. No it does not come close to absorbing all of the CO generated by a bunch of sweaty 40 somethings on the elliptical machines (YHC included).

There was much grunting and groaning and the occasional Joker crop dusting (what would the Matrix be without that?). Overall a good time was had by all.

Singing or F3ing in the Rain

With a little rain falling on an unusually mild July morning in the Carolinas, 8 PAX gathered around the SF prior to putting in a good morning’s work at Area 51.  As the clock struck 0700 hours, Alf led us out into the misty Gloom to get us started.  Here’s how the morning played out:

Alf on Q

Mosey out from the school lot over towards basketball goals.  Line up facing playground.

  • Karaoke 30 yards down and back
  • High knees down, but kickers back
  • Shuffle down and back
  • Backwards run down and circle up

Now that the muscles are loosened up a bit circle up for COP:

  • IW x 20 (IC)
  • Squat x 20 (IC)
  • Merkin x 15 (IC)
  • Peter Parker x 10 (IC)
  • Parker Peter x 10 (IC)
  • LBC x 20 (IC)

Mosey around back of school to stumps:

  • Right leg step up and down into right lunge x 20 OYO
  • Left leg step up and down into left lunge x 20 OYO
  • Decline Merkins x 20 OYO (feet on stump)
  • Full sit ups x 20 OYO (feet inside tires)
  • Repeato w/ 15 reps each exercise
  • Repeato w/ 10 reps each exercise

Plank-o-rama

Mosey back to trail for a short jog

  • Run trail with 30 dips at the end on benches at entrance to trail
  • Run trail again and back out to pavement

Plank it up and wait for PAX

Abacus on Q

Let’s head to playground at front of school for some 11’s

  • 10 Pull-ups, 1 Jump Squats
  • 9 Pull -ups, 2 Jump Squats
  • Continue until you wrap it up with 1 Pull-up, 10 Jump Squats
  • Plank it up and wait for PAX to complete the 11’s

Jog over to the soccer fields for 6 MOM:

  • Dolly x 20 (IC), hold’em for 10 count from Beaver
  • Flutter x 20 (IC), hold’em for 10 count from Cold Cuts
  • Back Scratcher x 20 (IC)
  • CCV x 10R (IC)
  • CCV x 10L (IC)

Enough Mary, line up on the field next to back parking lot for the Stack

  • Run to 2nd tree (50+ yards), 5 burpees
  • Run back to start, 5 burpees, 10 prisoner squats
  • Run to 2nd tree, 5 burpees, 10 prisoner squats, 15 CDD
  • Run back to start, 5 burpees, 10 prisoner squats, 15 CDD, 20 Sister Mary Catherine
  • Rinse & repeat in reverse order (5/10/15/20 reps down to 5 reps)

We have about 3-4 minutes left so head back to launch point for PC

  • PC x 60 secs (w/ arms out front, arms over head, and 15 air presses)
  • Lunge walk to sidewalk & then mosey back to wall
  • PC x 60 secs (w/ right leg up and then left leg up)

Circle up for COT

Moleskine

  • Good to see solid 8 men ignoring the rain on a Saturday morning with Twister even riding his bike into the workout.  Q (Alf) had planned a bunch of jump ups on stumps, mostly because he hates them, but it seemed like a bad idea in the wet weather.  The combo of the step up and lunge is pretty much just as terrible, a long slow burn.
  • We had a good pace on the trail where everyone was more than happy to follow the Q (Alf) around the first time to catch the mornings spider webs.  Mostly a safe trip until Q caught a big one on the top of the trail at the turn.  Alf was still pulling that one off in the car after the workout.  Second time around DK didn’t hesitate to cut a corner to take the lead and pace the group out of the woods.  He ran like a man who has been chased through the woods before.
  • YHC led the PAX to front playground but decided to do a little something different from the typical circuit work.  Went with 11’s with pull-ups and jump squats to hit both upper and lower body.  Pull-ups are not strong point for YHC and wanted to get in some work here.  Cold Cuts and Floor Slapper seemed to make pretty quick work of the combo.
  • After a quick 6 MOM, YHC laid out the Stack for the PAX.  Nice mix of exercises and some running.  Alf and Turkey Leg led the PAX as we powered through this one.
  • TCLAPs to Twister for riding road bike into workout and then planning for some additional miles after we were done.  Though it was his first time riding in wet weather he seemed to handle it well.
  • Continued nice work by Beaver.  His 1st post was just about 1 month ago and he is quickly becoming a regular at Area 51.

Announcements:

  • F3 Dads continues at Colonel Francis Beatty Park off of Weddington Road each Saturday at 9 a.m., rain or shine.
  • Signs up continue for 10/4 Mud Run.  Sign up as an individual and teams will be assembled later.  Gummy is South Regional Q for Fall Mud Run.

Hope all enjoyed a great weekend.

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