Days were confused
30 pax left the nice cool comfort of their fartsacks to enter the thick moist humid blanket mother nature prepared for them at #F3DeathValley.
The Thang
No COP but there was short disclaimer
Off to Davey Park at a pretty good clip
Partner Up – 3 rounds
Partner 1 runs down to gate and back while Partner 2 performs exercise – flapjack
Exercises included:
Round 1: Merkins, Pull Ups, CDD’s
Plank (left, right etc)
Round 2: Squat Switch Jump, Jump Squats, Calf Raises
Plank (bows, 6 inches, bows, 6 inches
Round 3: Dolly, J Lo, MTJ
Mosey to entrance gate for 3 rounds of AYG sprints up to top of hill
Mosey home
Estimated mileage – 2.7
Moleskin
Congrats to Slimfast on his 1 year anniversary – you have made some huge strides my friend
It was quite moist today and everyone that wore gloves could feel it…..and smell it.
YHC was accused of getting his days mixed up by the site Q – this is #DV – we don’t run like they do at #FastTwitch – today they kinda did
DK didn’t see the twitter message to #keepurshirtson. Its unspeakable really..
TR and Haze should never give YHC crap about refusnik #professionalrefusniks
Add Semi Gloss to that list above as well. He was busy being in awe of the speed he was seeing up at FIA #gladurshirtstayedon
Bananas must have known YHC was on at #DV – #unexcusedabsence #notarunner
Hard to believe that was Frasier’s 1st time to #DV. Right up his alley (today)
Strong effort by all. T claps to Haze and Rock Thrill for running in and out of #DV – they logged 7+ miles this morning #strong
Thank you Semi Gloss for taking us out in prayer
Announcements
F3 Dads this weekend – 9am – bring kids of all ages –
Kevlar and Skunk will be off site next week. Keep a watch on Twitter for more details
Devil’s Turn Preblast: Time to hit the hills
Now that the tempo pace is firmly ingrained in the DT PAX’s muscle memory, it is time to take on the Hills of Piper Glen for some serious BRR training opportunities. The proposed route is posted below for both 4 mile and 6 mile options.
The intent is for everyone to launch from the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. We will go for the first loop through the apartment complex for about 0.75 mi before groups develop for the various paces. The rest of the run is intended for tempo pace (marathon training pace from the calculator at http://runsmartproject.com/calculator/ ). You could even use your newly established mile run time from the F3 Olympics in the calculator.
Before we start, it is suggested to break up into groups of similar pace so that 2nd F may be maintained and increase the chances of everyone making the proper turns. We can discuss that in the AM.
Here are the directions for the 6-mile route:
6-mile Route
Here are the directions for the 4-mile option:
4-mile Route
Hydra PreBlast – Crescent Moon Hopper
Tomorrow’s workout will be an adaptation of two old WIB favorites: the Crescent Moon and the Island Hopper.
Partner up – similar size
Run to the playground. Each partner completes 20 knees to elbows, 20 squats (x2)
Run to the concession stand. Each partner completes 20 dips, 20 jump ups
Run to FB field. Each partner completes 20 partner derkins, 20 partner LBCs
Over the “river” and through the woods to grandmother’s – NO, to the Foxworth Hill and don’t forget to make the turn. Backwards run up the hill to the stop sign. Each partner completes 20 jump lunges (each leg) and 20 burpees (x2).
Run it in reverse: back to FB field, concession stand, playground with same exercises at each station. Lather, rinse, and repeat as time allows.
For those keeping score at home, that is four (4) stations with two (2) exercises per station and a little under 1 mile total, there and back.
Each team should be able to complete at least 2 full cycles. Totals would be at least:
+/- 2 miles
80 knees to elbows
80 squats
80 dips
80 jump ups
80 derkins
80 LBCs
80 jump lunges
80 burpees
If so inclined, meet at Olde Providence Elementary lot. We’ll launch at 0530. Optional run to OP from HT leaving around 0520.
Zoo Day at The Maul
16 men including 2 FNGs got in touch with their beastial sides in the gloom this morning.
The Thang:
Mosey to the other side of the parking lot for a quick warm up COP.
SSH X 20
IW X 20
Mountain Climbers X 20
Line up and break into 4 groups for the main event.
Zoo Day
Each of the four groups is given a card with an animal walk and 3 exercises. The pax in each group did the called animal walk for 50 yards, did the 3 exercises, backwards animal walk, do the 3 sets of exercises again. Switch to another card once you are done.
Group 1: Bear crawl. 10 merkins, 10 sit ups, 10 squats.
Group 2: Gorilla walk: 12 diamonds, 12 sit ups, 12 squats
Group 3: Scorpion walk: 14 hand release merkins, 14 russian twists, 14 lunges.
Group 4: Crab walk: 16 wide grip merkins, 16 v sits, 16 one legged squats.
Once you’ve completed all 4 animals. Hold plank.
Mosey over to the hill. Bear crawl up, back wards bear crawl down
Hill burpee ladder up to 5.
COP
Whale Kick X40
Bicycle X 30
COT
Moleskin:
This workout was copycatted from F3 Denver. YHC even borrowed the cards that were used during the workout. I’m not sure if it was more difficult in high humidity or high altitude but I think all pax can agree that it is a sure smoker.
Frehley’s got tired of doing some of the crab walks and challenged haggis to an inch worm contest.
Great work by the FNGs Tickle and Mr. Freeze. Hope to see you both out in the gloom very soon.
As always, it is a privilege to lead such a great group of men.
Announcements:
Fall Mud Run Teams are forming. October 4th.
#F3Swift – Phase 2 slows down to get FAST
Swift launched at 0515 with 7 PAX from the Vine restaurant in Ballantyne.
The Thang:
- After a 1mile+ warm-up with some high knees, butt kicks, bounding, and strides, we circled back to the base AO to find Bagpipe leaving early at 0529. However, Boomer Sooner (War Baby) wasn’t caught up in the excitement of Brisket’s Bagpipe Q, so he followed us out for the “meat” of Swift.
- Moseying another bit past Loch Ness, we arrived at the base of Dunreggan Brae to start our longer intervals. Start at I-pace and hold for 3 minutes, jog for 2 minutes, rinse and repeat up to 6 intervals.
- Mosey back to COT.
- Garmin report here: http://connect.garmin.com/activity/522590194
The Moleskin:
- Phase 2 started today. Phase 1 was an intro into Speed work for the SoBs, so we are going to expand the catalog of speedwork from 1-Mile Race pace (a.k.a. Repetition pace) intervals (200m,400m, some 800m) to 2-Mile race pace (a.k.a. Interval pace). At 80 days out from the BRR, it’s time to go longer. That also means we will officially move the start time from 0530 to 0515. But these just won’t be “Summer Hours” like Fast Twitch. Count on it year round. Phase 2 may mean slightly more distance, but it will still keep the same concepts of rest intervals, regrouping, and giving target paces for all ability levels. There will be very little, if any at all, All You Got pace – save that for the next Speed Challenge or F3 Olympics.
- With a new target pace, Interval pace, we’re focusing on training “that is designed to maximize your aerobic power”, or “how much blood can you deliver to the running muscles and how well can those muscles deliver that fuel (oxygen) into energy”. It’s also known as VO2 MAX and is tested by some crazy methods where you’ve seen people with those masks on while running on a treadmill. Check out the headline video for more details on Interval training. Get you Interval pace at http://runsmartproject.com/calculator
- Fresh off his podium placement in the F3Olympics 1 mile run, Honeybee was determined to develop that kick that won’t let him get overtaken next time.
- For Frasier (playing the FT/Switch crowds pretty well – a true politician), it must have been so humid today that the swishy shorts didn’t make much sound. That or some spray-on teflon. What else could make him fast?
- Boomer Sooner was a Swift FNG today, but this Husker can probably outrun a F5. Quick on the feet.
- Spinner found out that he could probably race longer than a 10K (because we did today!).
- M. Tussauds is really pushing himself and breaking some new ground. There may be some familiar territory next week, just sayin.
- Tootie (Swift FNG) and Abacus paired up to keep it very consistent out there today, always getting faster despite the feelings that may creep in otherwise.
Announcements:
- F3Dads Saturday edition starts this week at Col. Francis Beatty park at 9am. Just show up with your 2.0s.
- F3Dads Weekend edition is in August at Lake Wylie. Sign up now.
Substitute Teachers
After falling victim to a devastating lacrosse injury late Monday evening, our Q took a day off while 9 men from Fast Twitch took it out to the street, led by a motley crew of subs.
The Thang:
Gummy: Full speed out to Rising Meadow. Ladder sprints on hill up to 7. Burpees at bottom, jumpsquats at top.
Splinter: Indian run out to RainTree. AYG sprint to 51. LBCs till all pax arrive. AYG to Serendipity, more LBCs till pax arrive. AYG to Strawberry, merkins till pax arrive.
Turkey Leg: Indian Run to Davie Park. Partner up. Partner A run around top lot to playground, 20x merkins, 20x jump-ups, 20x dips, run back to mid-point. Partner B run down to back lot and return to midpoint. Whoever arrives first LBCs till the other arrives. flapjack. repeato. flutter x42; walking lunges down to gate. Mosey up to playground for trail run back to launch point. Wall squats, arm lifts 42x; 10 burpees.
Mileage: 5.2
COT
Moleskine:
- We learned about the missing Q about 2 minutes prior to launch. Gummy, who has an aversion to track work, made sure to take over and lead the pack in exactly the opposite direction of the track – good move, though splinter almost brought us back to the school at which point we would have needed to run some 1600s.
- Good news is that despite any planning at all, we ended up with a fairly typical Fast Twitch workout – good mix of bootcamp and running.
- Glad to see Gummy and Splinter stepping up as 1st time Qs for FT. We’ll get you guys into the official rotation. (though after the impromptu blitz today, not sure if we really need planned Qs)
- Missed ya today Chelms – get better soon!
Bagpipe with Brisket
(Haggis posting for Brisket)
23 folks braved the humidity for a morning jaunt.
The thang:
- Mosey to the first staging ground for a warm up. Plank, 30 SSH, 25 Imperial walker, 20 Merkins.
- Mosey to the lake. Plank, 10 Up and Overs, 15 Decline Merkins, 20 Dips. Round the lake, rinse and repeat.
- Mosey to the bus stop. 6 Double Merkin Burpees, sprint halfway to the bridge, 6 Double Merkin Burpees, sprint to the bridge, 6 Double Merkin Burpees, Plank. 90 Second People’s chair with shoulder presses.
- Mosey to the bottom of the hill. Ladder up the hill. Start with one burpee at the top, seven jump squats at the bottom, plank.
- 6 Diamond Merkins, sprint halfway to the bridge, 6 Diamond Merkins, sprint to the bridge, 6 Diamond Merkins, Plank.
- Mosey back down the hill, to the lake, to the parking lot. LBCs, 21 Dollys, 15 heels to heaven, 20 bicycles. Jail Break back for COT.
Announcements:
- F3 Dads starts this week
- F3 Dads camp sign up on website
Skunkworks: 1 part running, 1 part metal-swinging, 1 part burpees, & 1 part Brazil-like humidity (Go USA!)
Not sure if the SF or VSF was planted, but 26 morning warriors (w/1 FNG) set out for another Tuesday assault at Skunkworks. Bananas joined us shortly thereafter to make it 27 pax.
Thang:
SSH x 25 IC
Squat x 15 IC
Too much mumblechatter could mean only one thing — pax had too much excess O2, so off we went.
.65 mile AYG run around church. Thought the distance was closer to .4 mile, but Harley informed otherwise – YHC was glad to hear it.
Plank while waiting for rest of pax
50 1-handed swings, 25 each arm
10 burpees
Plank
50 high pulls, 25 each arm
10 burpees
Plank
50 Upright Rows
10 burpees
Plank
50 Goblet Squats
10 burpees
Plank
50 2-handed swings
10 burpees
Plank
.65 mile AYG run around church
Plank while waiting for rest of pax
Russian Twist x 10 w/KB IC
High Slow Flutter x 13 IC
Louganis x 10 OYO
CCV x10 on R, Flapjack, x10 on L
Makthar Ndjiaye x 13
Solid prayer to take us out by Gullah.
Moleskine
Good work by the pax. Skunkworks always brings out the vociferousness in the pax. There was ample mumblechatter…perhaps too much…so YHC wanted to be sure to not cheat the pax out of an O2-depriving workout. Hope you got your money’s worth. Pretty simple. Some swings. Burpees. 1.3ish miles of all out runs and some core work.
T-claps to DK for pushing himself on the runs and leading both. YHC thinks some of the fleet-footed pax didn’t exactly bring their AYG efforts as I heard some of them behind me chattering when they should have been Larry Birdin’ me.
Welcome to FNG Focker. Good work and look forward to having you post again soon. How about tomorrow at DV or Anvil? And T-claps to Scratch & Win who has only been out for 2 weeks and already EH’d 2 (or is it 3?) buddies. Good question for the pax: When’s the last time you EH’d a sadclown? How about today?
As always, appreciate Harley tapping me to change the pace a bit at Skunkworks. A great group of men for whom it is an honor to try to deprive them of O2.
Announcements:
Aftermath – Wed @ 0630 at Sbux-Piper Glen. Chs. 6 & 7 of “Blue Like Jazz”
Threshold – Wed @ Noon at Morrison Cafeteria (Bojangles) in SoPk. Ch. 1 of “The Prodigal God”
F3 Dads – This Saturday, June 21st @ 0900 @ Francis Beatty Park. Girls and boys welcome. Header on Q. Bring your kids – they’ll love it.
New Shoes!
17 descended upon the Olde Providence AO, looking for a non-Olympic workout. The Q has new running shoes – uh oh.
Warmup
Run around front of school to other parking lot
COP with SSH, IW, Mountain Climber, Slow Squat, LBCs.
Merkins between each exercise x 10, 8, 6, 4, 2
Mosey to church across the street with some high knees, butt kickers, carioca
Select a rock and split into two groups.
Group 1 does called exercise while group 2 runs around the church. Flapjack.
Curls, Overhead press, tricep extension, squats, clean and press
Mary recovery – flutter and dolly
Relay race – two lines
Run your rock down to the designated drop off area, leave it and run back. Tag the next guy.
When all in the line have left their rocks, two at a time go back and get them.
Return rocks to their homes.
Mosey to concession area
10 jump or step ups, 15 incline merkins, 20 dips – Repeat
Partner up – partner 1 runs to bullpen and back while partner 2 does left leg lifts. Flapjack and repeat with right leg.
Mosey to midfield of front field for Mary
AYG to fence and back before each exercise: Mason twist, Protractor, CDD, and a couple of others.
Mosey to parking lot for 1 minute of burpees to use up the whole hour. Done
Moleskin
Nice work by the PAX this morning. T-claps to Steinbrenner for bringing out three FNG 2.0s. One more FNG and he gets his next workout free.
Announcements:
Mud run sign ups are open and available on the f3nation website.
Young Life mud run is coming up too.
AIS & BMs
The picnic tables were moved and 11 men gathered for an #F3Flex introduction to Active Isolated Streching (AIS) (also known as Active Isolated Flexibility or AIF). The AIS method of muscle lengthening and fascial release is a type of Athletic Stretching Technique that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly, AIS provides functional and physiological restoration of superficial and deep fascial planes. Each stretch begins by defining the current range of motion (stretch point). The target muscle is then stretched beyond that range with a gentle assist continuing for only two seconds. The muscle is then returned to its original resting position. Typically, eight to ten repetitions are required. Performing an Active Isolated Stretch of no longer than two seconds allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma. (NOTE: The foregoing paragraph was written from memory and was not aided by Google in any way).
The Thang
AIS stretches for the following:
- Calves
- Lower Hamstrings
- Upper Hamstrings
- Inner Thighs
- Hips
- Quads
- IT Bands
- Lower Back
Close with some mobility stretches:
- Side to Side
- Scorpion
COT
Moleskin
After neglecting normal morning duties to make the pre-run with Baracus and Stagecoach, Hops had some business to take care of from the outset…pulled an actual Semi-Gloss, but outdoors. The men of #F3TheRock better beware the next time Runstopper takes them to the sand volleyball court. The term “kitty litter” may be more literal than figurative after this morning. #WatchOutForClumps
Even though he loves them, possum biscuits do not agree with Horsehead, as his very real battle with early morning flatulence continued. He was positioned right next to Hops, which made things interesting for Stone Cold and Baracus. Not to be outdone, Bug joined the crop dusting too…must have had some Yuengling at the pool yesterday. A question for Dr. Danner: does AIS truly work if you hold your breath the whole time?
Spackler stayed consistent by even being a refusenik on some of the stretches. First burpees, now AIS. Guess that’s what happens when you become strictly a #runner.
It seemed like each Pax had something different to aid with the gentle assists for the AIS…to name just a few, we had ski rope, jump rope, towels, resistance bands (including one pink one), and some kind of rope that looked like Opie Taylor’s belt.
Whiplash kept using big doctor words like “piriformis” and “psoas” when describing some of the muscles we were stretching. They did sound fancy and all the Pax agreed it was much better than saying “that muscle deep in the butt.”
With all that said, it was another solid #F3Flex workout. The benefits of increased mobility and flexibility are numerous. If you have not made it out, you should. Your muscles will thank you.
(posted on behalf of Radar, who wasn’t there)