#F3Swift Preblast – Digging Deeper
Swift will launch at 0515 on Tuesday from the Vine Restaurant parking lot at the Ballantyne AO. Warm-up will be pre-Bagpipe friendly (we won’t venture that far away).
Come on out for an extension on Intervals that we have been building towards (6 minutes this week), speed targets will be slower (find Threshold pace at http://smartrunproject.com/calculator), but rest will compensate (1 minute). Minimal hills so you can get dialed in on the Threshold Pace, or otherwise known as “Comfortably Hard”. It will be a huge boost for your endurance speed work.
Check out video linked above for more details – http://youtu.be/dxJVtPT6rHo The Mouth will be delivering a lecture on “blood lactate” during Warm-up.
See you in the Gloom!
Summer Gloom Beatdown & 1 Year anniversary for Hairband!
The Thang!
Let’s mosey! As we passed the Shovel flag on our way out to the practice fields the mumble chatter began early with things like “Hair Band is running us?!”. No, but it will still suck. Once at the field, line up for a modified Marine Recon Short Card beatdown.
| Exercise | Reps | Count |
|---|---|---|
| Side Straddle Hops | 30 | 4 |
| Merkins | 20 | 4 |
| Chest Press Flings | 10 | 4 |
| Squats | 30 | 4 |
| Cherry Pickers | 10 | 4 |
| Lunges | 30 | 4 |
| Merkins | 20 | 4 |
| Quick short lap around a section of field which Zip dubbed the Hair Band Mile | ||
| Chest Press Flings | 10 | 4 |
| Flutter | 50 | 4 |
| Dollies | 25 | 4 |
| Half Jacks | 30 | 4 |
| Star Jumpers | 20 | 1 |
| 8-count Body Builders | 10 | 8 |
| UDT Flutter | 20 | 4 |
| Hair Band Mile | ||
| Leg Lifts | 20 | OYO |
| Dollies | 25 | 4 |
| Squats | 30 | 4 |
| Merkins | 20 | 4 |
| Chest Press Flings | 10 | 4 |
| Mountain Climbers | 20 | OYO |
| LBC | 40 | OYO |
(Thanks Late Show for letting me go about 35-40 minutes before the hand off.)
Late Show grabs the Q…
Group carry the dip rack to field.
Partner up.
P1 rows, P2 runs ?40 yards and back. Flapjack.
Merkins/run and flapjack.
Squats/run and flapjack.
Then p1 walking lunges toward elementary school from dip bars. P2 runs toward high school and back to catch partner. Flapjack.
Repeat the row, merkin, squat routine.
With a rock line up.
10 rock thrusters (squat to overhead press)
Core work about 1 minute.
9 rock thrusters.
Core work.
…
Work down to 5 rock thruster.
(Stopped b/c of time)
Good stewards so we put the dip bar back.
Mosey (in cadence) back to the flag.
The Moleskine: (hang on, its the winded 1yr anniversary version)
The mumble chatter carried throughout with names like drill sergeant getting thrown out at me through the cadence. One thing I admittedly did not consider was the toll of that much cadence on my O2 dep. I got to the point of calling OYO along with a few 10 counts to catch my breath, until Horse Head started singing, then the cadence kicked back in, nobody wanted to hear that.
So why did I bring out this beatdown? It was about 1 year ago through some prodding by Mall Cop and Cottonmouth when I decided to drag my out of shape rear to the Matrix. Neither of them were able to make it that morning but I didn’t want that to stop me.
The first words I heard out of Dora when we lined up was “This is a little different but we are doing the Marine Recon Short Card Workout!”. I was about 10 minutes in and wondered when was the water break, realizing there would not be one is when the thoughts of ‘these guys are crazy!’ popped into my mind! I could not keep up at all and would stop just short of splashing merlot! Throughout the beatdown I had some guys encourage me through what felt like a “near death” experience and that was the key! As I drove home I had an internal conflict of thinking I was going to die from what I just went through and how awesome it was!
The thing that Dredd and OBT point out in Freed2Lead was so true, the 1st F got me there but it was the 2nd F with a group of guys I didn’t even know that was the glue.
I was not an athlete and to be totally transparent, had no father figure in my life to push me or instill that desire to push for more. Though my new faith in Christ during my college years gave me another “Father” to model many things after in my life, F3 gave me a practical place to be pushed and grow in many ways including leadership. Over the course of this past year, not only have I connected with other guys that push me, but I have also encouraged and pushed others physically, personally and spiritually. While I still feel like I lag behind a lot of guys that’s ok, it’s a brotherhood that helps and does not put down. I just remind myself I am getting stronger every day, so are they, and that is good.
I learned early on that I need to judge my ability by where I started and how far I have come. Here we are today and the fact that I Q’ed the short card workout that I thought would kill me 1 year earlier was a very proud moment for myself. I stuck with it and will continue to do so thanks to the PAX and this movement of F3 Nation! Aye!
Oh, and yes that is me in the pic hence the name “Hair Band”.
On the Pitch
Eight futbol-ers [sp??] hit the ghetto pitch at The Matrix for a soccer-insprired workout.
The Thang
200 Meter Warm up
IW X 17
SSH X 17
Squat X 17
Stretch time [like the Flex boys, but without the lacrosse balls embedded in the rump]
“120s” – Sprint 120 yards, then recovery jog 120 yards back to the starting point. Rest alowed until total elapsed time of 60 seconds. Then… do it all over again. Our goal was to do the cycle ten times, sticking with the 60-second schedule for each cycle. We made it ten times, but added a little extra recovery time during cycles 6-10.
Core work… including LBC, Flutter, Dolly and Mason Twists
Station Work
-Ten pull ups / 20 squats / 20 dips
-Eight pull ups / 20 squats / 15 dips
– Six pull ups / 15 squats / 15 dips
People’s Chair with merkins during recovery time… total of 50 merkins
10 burpees OYO
Moleskin
-So, CMS budget cuts have led to to some challenging field conditions at McKee Road Elementary School. What was once a decent field is now 50 percent tall weeds and 50 percent dirt patches. Maybe conditions will improve when school is back in session.
-I’m a natural born sweater [almost to the extent of Slap Shot… that man can break into a full on sweat about ten seconds into a workout], and this morning was a shirt-drencher all the way. As a piece of marriage advice I will tell you guys.. if you happen to drive your M’s vehicle to a summer workout, be smart enough not to leave her with a sweaty seat belt.
-Floor Slapper is a Mud Run free agent. He’s a doctor, so could make for a good teammate!
Suns Out Guns Out
(Posted on behalf of Boutique and Semi-Gloss)
12 or so men partook in a little toughness.
The Thang
Boutique Q
Warm up lap cross field with backwards run & karaoke mixed in.
COP on basketball court:
SSH x 25
IW x 20
Mtn Climbers x 20
Merkins x 15
Mosey to front lot:
Minute To Win It (PAX does called exercise for 1 minute followed by lap around lot)
Squats
CDD
Dips
Calf Raises
Burpees
Just before our Burpee set, The Rock infiltrated the PAX.
Mosey over to the wall for a little peoples chair:
Left for up
Right for up
Over head press x 20 in cadence
HANDOFF to Semi-Gloss
Mosey to yellow rose parking lot
Partner up.
Partner laps. Finish with 100 merkins for the team.
Lap 2 run around and finish 300 lbc’s.
Indian run back to campus.
30 dollies cad
20 flutters cad
Mosey to playground.
30 dips, 30 derkins, 30 pull ups
Mosey back to the parking lot
Suicides
Ye olde moleskin
The weather was warm. The pax complaining and well for me it was no shirt today.
Boutique lead the pax off to a solid karaoke and a great workout with a little interval training. The lap work was especially painful but needed especially for me. The running was going great but in the background we could hear the fAint sounds of some pax and what can only be Runstopper rocking out the drill sergeant workout.
Apparently the q’s at the rock weren’t there today so the guys over there came our way. Just in time for my q. I had to call an audible after Boutique’s wall sit because of the size of the group.
We mosied over to the yellow rose pkg lot and decided to run. At first the pax were on board but I felt a mutiny coming after the second round and the runstopper reminded me that they still have to run back to the rock.
When we began the Indian run back the back of the line wasn’t making it so we circled and pushed through.
YHC was a little bad on the time and I called the Mary a little too soon. Don’t worry radar of course gave me enough crap on it.
Haven’t q’d at day zero in a while and enjoyed it. Always a good workout on a Saturday to get the week out right.
60 Minutes of Pain
Slim Fast is posting on behalf of Mermaid. Thanks for the Q today! Let the record show that Mermaid had this Back Blast to me by 1:00 PM today… and it took me the additional 10 hours to get it posted!
Virtual shovel flag raised and our group of 8 set off for some man work.
The thang:
Mosey to furthest field behind the school.
COP
SSH x 15 IC
IW x15 IC
5 Burpee OYO
Merkin x10 IC
Mountain Climber x10 IC
5 Burpee OYO
CDD x10 IC
Squat x15 IC
Mosey to playground. Stop at Snack Shop for Plank-o-rama. Partner up.
Pull Set
Partner 1: 10 pull ups
Partner 2: Jump squats
Swap x3
Mosey to school for People’s Chair. 2×60 seconds with arm holds/raises.
Mosey back to parking lot side of school to 1/8 mile track and find your partner.
Partner Builds
Partner 1 does a lap around the track. Partner 2 does called exercise. Flapjack and repeat until the number is achieved. Plank when done to wait for pax.
Exercises: 50 burpees, 120 alternating lunge
Mosey to benches under the big tree.
Bench Set:
10 jump up/10 dips/10 derkin
Plank-o-rama
Indian run toward Harris Teeter. Stop halfway for Mary. Indian Run back to benches with a stop at halfway for plank-o-rama. Mosey back to benches at tree for another Bench Set.
Mosey back to playground.
Partner Pull Set:
Pull ups/Diamond merkins
Mosey back to launch for COT with one stop for 5 burpees OYO
Moleskin
Great morning for an F3 beatdown. YHC’s first moderate workout. High Tide provided solid intel on how to prepare for the Q. Great group of men today. Pleasure to meet and to lead this fine crew. Welcome to Scrum who joined us from Charleston for a Charlotte wedding weekend. Strong work out there by all the pax today. Whitesnake, keep on coming out brother, the running will get easier. Pele continued to impress with his persistence. Thanks to Slim Fast for posting this backblast. Great job all. YHC took us out in BOM.
Announcements
F3 Dads on Saturdays
Sign up for Mud Run
Volunteer opportunities
Check website and/or weekly email for details and links
When Running is Considered a Rest…
It was a common theme today at Olympus…”wow, the running part was like a break” – Crab Cake as the Pain Stations were in full effect and 9 Gear Heads burned up some plates today
The Thang:
Warm Up:
SSH x 25
Goblet Squat with KB Press x 20
MTN Climbers- Jumping Over Bell in Slow Cadence x 15
Iron .5 Mile:
– Teams of 2
– P1 Indian Run Hairburners
– P1 pushes plate around track until complete exhaustion, falls over and P2 Pick up from there, P1 Sprint to P2 and flapjack until 2 laps are completed around the track
Partner Pain Stations:
– Partner Up
– P1 Pain Station Implement
– P2 Non-Stop KB Exercises
– After Timer goes off, switch. P1 Non-Stop KB Exercises, P2 Pain Station Implement
– KB Exercises: KB Swing, Snatch, High Rows, Single Arm Rows, Figure 8’s, Goblet Squat, Tricep Extensions, Bicep Curl, Single Arm Row, etc.
Station 1: Sprint 200 Meters
Station 2: Resistance Bands Laterarl Raise/Front Raise Superset
Station 3: MTN Climber of KB
Station 4: Weight Sled Pull
Station 5: Jump Rope
Station 6: Medicine Ball Squat Thrusts – Single Bounce Catch in Motion
Station 7: Bicep Curl with Dumbbells
Station 8: Soccer Ball Dribble 100 Meters Around Cone
Station 9: Rope Pull Ups
– 30 Minutes
Mary:
Seal Team Sit Ups x 30
Flutter Kicks x 30
COT
Moleskin:
Every man gave it 100% today. YHC was really impressed with everyone today and so much so, had to take a little time after workout in COT to stress how tough Olympus is and how much we appreciate you posting with us. At the end of the week, most Pax are tired, have Saturday plans and usually stay up later with the M the night before. All recipes for most to either Fart Sack or just post at sites where they wouldn’t have to move the kind of weight we do or want to destroy their bodies in a Herculean effort on Saturday mornings. Just the fact that you show up to do what we do week in and week out is impressive. I am truly honored to have the chance to grind it out with you.
T-Claps to Fletch who was actually running with the weight sled…Byron who decided to Side-Hop the sled, Mighty Mite who never took a break or Big League Chew that when it was his turn while off the implements, did some crazy stuff that made off us look in amazement. Crab Cakes for the humor and Quote of the day, Hacker for his resilience, Night Court for his return after having a new-born #nosleeptillBrooklyn, and as always Gullah for turning it up a notch by running to the site (with a kettle bell?).
The Iron .5 mile was no joke either. One day, we’ll need to get up to a mile, but today was a great effort all around. We did the mile with 3 man teams, but today we had 2 man teams and it was much harder #norest. However, I believe we finally discovered Byron’s one and only weakness, Hairburners (team finished last and YHC just had to call him out for carrying the plate the last 100 yards #pokingthebear :).
As always, it was a real treat to be able to lead such a great group of men today.
Respectfully, The Hoff
Unicorns
A solid 50 dads and 2.0’s for this summers 3rd installment of Area 51 F3 Dads 2014.
The fields of Beatty Park were a bit crowded today with a game of Cricket on one pitch and another bootcamp going on another – #ClipBoarder #ForProfitWorkout #WaitTheyCanDoThisCoed? Anyhow, we moseyed over to a soggy but unused portion of left field to get things started.
COP:
- SSH x 10
- Merkins x 5
- IW x 10
- Mountain Climbers x 10
- Cherry Pickers x 10
The Thang:
Line up along the fence for some animal walks, each about 10 yards out and back:
- Bear crawl
- Snake crawl
- Frog hops
- PAX choice – Crocodile (elbows and knees)
- PAX choice – Giraffe – wait no one knows how do walk like a giraffe
- PAX choice – Crab walk
- PAX choice – Unicorn (2.0 on dad’s shoulders and flapping arms, dad uses hand on forehead as horn and trots around)
Last one was a wheelbarrow of the 2.0’s out and back.
Sharks and Minnows – about 10 sharks chased all the minnows around the infield. Once tagged you sat out until all Minnows were tagged (Except for Bratwurst, who made easy work of outrunning a bunch of elementary school kids, apparently the Swift workout is proving valuable)
Rinse and repeat with some new Sharks and Bratwurst thrown in as a Shark.
Next up – Exercise dodge ball. 4 balls of different colors every time you get hit you have to do 5 of the color coded exercise – Blue – Swimmers (plank and touch hand to shoulder), Green – Mountain Climber, Red – Cherry Picker, and Yellow – SSH.
Round 1 – only 2.0’s can throw the ball, Round 2 only dads can throw the ball.
Relay Races – form 5 lines (about 7 2.0’s each line and associated Dad’s)
Race 1 – Partner Carry – Dad’s carry 2.0’s out and back (approx. 80 yards). If you have multiple 2.0’s you run more than once – All of a sudden having a bunch of kids does’t seem like a great idea.
Race 2 – Standard out and back AYG sprint relay, every dad and 2.0 runs.
Moleskin
A great way to start a Saturday by spending some time with the kids and getting a some exercise in. Looked like we had everything out there from 3 to about 12 years old and maybe a teenager or two. We made sure the 2.0’s quickly learned that sometimes at F3 you get dirty, sandy, and wet – its all part of the deal, but you can wipe it all off on your shirt because mom is not around.
If you get the chance, sign up to Q one of these events. My girls had a great time developing the Weinke and teaching me some of the games they played in P.E. at school.
Thanks do Dolphin for the great send off.
Announcements –
Sign up for F3 Camp August 15 -17 at Camp Thunderbird. It will be a great way to finish off the summer and spend a weekend doing F3 Dads with the addition of the lake, pool, canoe’s, and campfires.
-Alf
71…Nuff Said
Today was a special day for SPEARHEAD. We were honored to be able to celebrate Angler’s 71st Birthday a little early this week and were welcomed by Dredd for this monumental occasion. There were many fine moments and I encourage the Pax to ask about Dredd’s feelings on fast food #classicrealAmerican!
The Thang:
– All exercises were set to a theme of 71
– Each section of the routine focused on a significant exercise we did with Angler during the last year at a GORUCK event
Warm up: COP: 71 Reps
SSH x 25
Squat and Overhead Ruck Press x 20
Mountain Climbers Jump over Ruck in Cadence x 15
8 Count Body Builders x 10
Merkin Wave x 1 round (actually went several rounds here beacuse it took Pax a while to figure it out)
Class 096: Shimmy Shim Shim / Crowd Surf
– Perform Shimmy Shim Sim as a team for 35.5 yards
– Failed. Penalty Merkins x 10
– Perform Crowd Surf as a team for 35.5 yards
– YHC called audible after everyone got to go due to time constraints
Class 815: Partner Rep work with Sprints of 71 yards x 2
– Partner up teams of 2
– P1 Mankers with Ruck Press; P2 Sprint 142 yards
– P2 Manmakers with Ruck Press; P1 Sprint 142 yards
– Rinse and Repeat until team gets to 71 total Reps
Class 990: Tie Up Rucks together (YHC had to exit for 1 minute…more on that later) and Lunge Walk 71 Yards as a team
Class 1064: Football Sled Push (simulating the pushing of that horrible Log we dragged for miles)
– 71 yards; Turn around, 71 more yards
Class 909: Sleeping Cadre
– Angler wounded, lie in casualty bag…act like he’s sleeping
– Carry him 71 yards, turn around, carry back 71 yards
Class 943: Seal Team Sit Up
– Rucks on Stomach
– Interlock Arms and shoulder-to-shoulder with Pax
– 71 Team Sit Ups
COT
Moleskin:
Great work out there gentleman. It was a true honor getting the opportunity to be out there leading you today. This day was very meaningful to us at SPEARHEAD as we honored our War Daddy who remains the oldest and only Vietnam Vet to complete a GORUCK Challenge. We can’t wait to see what this man is going to do in 2014-2015…a Heavy maybe??
Hats off to Dora and Hankey who came out early and ran 3 miles in preparation for this workout. Even though running does suck, it was cool to see Mr. Hankey’s leadership come out as he helped Dora with Sprint Intervals. Outstanding job guys
We also welcomed our FNG to Friday SPEARHEAD, Saurus. He is a silent assassin for sure and come out to his debut Q on Tuesday at SPEARHEAD. Should be a great one!
Personally, I learned more about how awesome ‘Merica is today from Dredd’s perspective. Just need to get a cheeseburger thrown at me in 30 seconds and build a Flintstone gym #thatslivin! Just as much as we were honored to do today for Angler, it was an honor to have Dredd out to see what we’ve been up to. Hope to see more of you out with us.
As for the rest and the whole team. You guys are what makes Q’ing so much fun. The Teamwork, Leadership and Work Ethic out there was phenominal! #dowork
As always, thank you for posting with us and it was a truly inspiration moment today… (aside from the minute I had to run off as I was literally experiencing a movement beyone belief, lol)
Respectfully, The Hoff
Incubate with Na+Cl-
Frog Legs Dancing With A Little Na+Cl-
Five mostly brave, sort of senseless, Pax “volunteered” to push the limits of normal contractile function.
The Thang
Mosey to the track, one lap, ending at the 50 yrd line
Warmup
SSH x 25 IC
IW x 25 IC
Merkins x 10 IC
Wind Mills x 25 IC
Low slow Squats x 25 IC
Mosey to Endzone, opposite of G-Ma Mtn
Hop over Pax
Pax line up along sideline, 1 pax every yrd, plank
Pax at end zone hops over each pax until end, then crunches
Next Pax hops over each Pax until end, planks
Alternate crunch / plank until opposite endzone
Burpee Broad Jump
Burpee, Jump
Rinse-n-Repeat for 50 yrds
Partner Wheelbarrows
Partner up, Wheelbarrow for 10 yrds, both Pax do 10 Merkins, flap jack wheelbarrow.
Rinse-n-Repeat for 50 yrds
Mosey to bleachers
Bleacher Jump Squat
Pax begin at bottom, 1 Pax / isle
10 Jump Squats, run to the top, return to bottom, 9 jump squats, etc
Mosey to foot of G-Ma Mtn
11’s on the Mtn
1 hand-release merkin
run up backwards
10 pull-ups
run down
rinse-n-repeat
Audible half way through to move to Mary
Mary til done
LBC’s x 25
Cumberland Co. Viaducts, 13 x ea side
Floor Wipers, use bleacherback for support
Mosey back
COT
Announcements
F3 Dads tomorrow at CFJ Beatty, 9 AM
Mud Run sign up, only 4 more days to register
Seek the Lord and his strength,
seek his presence continually..
1 Chronicles 16:11
Moleskin
Five superhuman volunteers measured their fatigue threshold. To stay within the time limit we rapidly induced fatigue utilizing both eccentric and concentric contractions. The 10-count was utterly disrespected, again, to keep us within the time limit, and to elicit the desired level of fatigue. As with all F3 DownPainment sessions, you get out of it what you put into it.
Kevlar is a kickin
After the pre blast banter Fireman Ed was a notable absentee but some of the pax went with the soccer kit theme. Scratch and Win went all out and even showed up with his own soccer ball and goalie gloves!
THE THANG
Mosey to lot
SSH x 15
IW x 15
Merkin x 15
Lunges x 15
Carolina Dry Docks x 15
Slow squat x 12
Merkin Spider-Man combo x 15
Partner up and run 12 hills while partner does merkins and flap jack
Mosey to soccer field
Half on outside of circle with ball and half without in middle.
Middle group sprint to outside and receive ball and do 6 toe taps and partner on outside does toe taps waiting for partner.
Repeato with two footed jumps.
Repeato with merkins on ball and partner does burpees
Repeato with sit up headers
Repeato with sit up throws
Two lines – race each other to score on goal. Loser does 10 burpees and winner does 5.
COT
YE OLDE MOLESKINE
Big group of 31 pax showed up and got down and dirty today. Despite the soccer theme only one flop was recorded and I think it was Sanka during the soccer circle section. No Semi Gloss today to get snipered on the hill either but a good sweat going all round today. Some of the lads looked very comfortable with their ball control today especially Susudio in his Liverpool shirt. Pudding Pop bravely wore a Suarez Liverpool kit and managed to refrain from biting anyone during the workout. Great having Zip-A-Dee back in the mix and the energy he brings during cadence! Triple claps to Steinbrenner from bringing out the 2.0’s in Beiber and Jeter today. Both hung tough and managed to dish out some burpees on the dash to goal. Welcome FNG Bessie so called for the last name of Vaca (cow in Spanish) who was head locked by Hairball. TR seems to have found his naming gift once more and especially apt due to it being dress as a cow day at Chic Fil A today!
Pleasure leading you boys today and thanks for being open to something new!
Bulldog
ANNOUNCEMENTS
Sign up for Mud Run
3rd F’s all over the south
Saturday workouts as scheduled
F3 Dads tomorrow at 0900 Colonel Beatty Park.