Keeping it simple
It was muggy and the murph was on the prowl. Pre kettle bell was a flop. Spinner and udder shot the stuff for 15 mins while waiting on passport to arrive. Basecamp will try pre KB again. Watch out for preblast a and or tweets.
With 10 reluctant fartsack forsakes gathered we headed out for a Hero of a workout.
the thang: The Murph (abbreviated)
SCMS > Davie Park .7 miles
stops along the way. Corner for merkins x 10 IC, midway for SSH x 15 IC, davie entrance plankorama. All gathered up we head for the playground.
partner up and help your buddy. 50 pull ups, 100 merkins, 150 squats. 1/2 murph. 5 sets total = 10, 20, 30
plqnkorama and Mary when your done.
all gathered up. Head back to AP
stops. Midway for plank, corner for Mary, home for some more Mary.
mary: lbc, Freddie mercs, dolly, ccv
still got 30secs according to simba. 5 burpies oyo
Moleskin:
this might have been the first murph for our moderate basecamp workout. Proud of everyone for gutting it out. It’s simple and rediculously hard. DFQ. Glad to have led this morning. Strong send off by simba. #preacherman
Announcements:
f3 young life mudrun. Sept. Check site for details
f3 dads this sat
f3 camp aug 15-17 register online
prayers for pele’s wife, undergoing kemo, and family
1st Annual F3 Area 51 Olympics Backblast
The morning was humid and warm and the parking lights buzzed as Haggis and YHC unloaded the implements of the day. Two or three retaining wall blocks in the wheelbarrows? 50 or 75 yards for the hairburners? These were the questions we pondered while awaiting the PAX.
As everything fell into place for the start of the 1st Annual F3 Area 51 CSAUP Olympics, there was a tension in the air between the 30 PAX assembled to compete. Who would be the fastest, the strongest, and above all, the stupidest to be crowned the Area 51 Grand Champion?
This is how we found out…
First came a warmup jog down to the field for a Runstopper led COP. Of course, Runstopper brought the tunes and the PAX were really starting to get pumped to the NPR talk radio going in the background. Nothing like some Renee Montagne to get you ready for battle!
Once warmup was complete and Runstopper had found some more suitable music, YHC explained the order of events and led the PAX in a mumblechatter filled lap around the track to ensure all the kinks were out before the mile run. After fielding several complaints saying that lap should count for the mile, the request was denied and the Clydesdales lined up for the mile run. FNG Flipper explained to the PAX that a Clydesdale is a large, strong, (slow), but majestic animal. Everyone left it all on the track and pushed through to the finish.
The Thoroughbred heat was equally taxing. YHC had the lead through 3 ½ laps when Haggis had enough of it and made his move. Around the last corner, I could hear him snorting like a rabid dog behind me. On the final stretch, he passed and pulled away, handily winning the race with a 5:28 mile time. Fantastic effort by all on that race! Below are the fastest 3 times in the Mile Run.
- Haggis – 5:28
- Honey Bee – 5:31
- Joker – 5:58
The 100m dash followed the mile run. The first heat was error ridden as the Q’s worked out the proper procedure and there was some objection to that heat being labeled a false start (even though 90% finished the whole race). The other heats went more smoothly and were sufficient to determine the 8 who advanced to the finals. When the dust settled after the final 100m run, here were the standings.
- Mighty Mite – 12.76 seconds
- Mic Check – 13.16 seconds
- Haggis – 13.33 seconds
Next came the 400m dash. All PAX were starting to feel it at this point. Again after some debate, it was decided to run the event in 2 groups instead of heats of 8 at a time. This went well and saved time at the end for some other events and the award ceremony. Here were the results.
- Honey Bee – 1:05 (held him off this time)
- Haggis – 1:08
- Joker – 1:11
The PAX were then tired of running so we moved on to the Feats of Strength. The group split up to do the Shot Put and KB Clean and Press. After Mighty Mite demonstrated proper form on the Shot Put, the PAX took turns launching the 12lb steel ball through the air. Mighty Mite won this event by a mere 6 inches (Michael Scott joke here) over Joker who clearly had a better warrior grunt so it was nearly a tie here. Alas, the Mite came out on top. Here were the results.
- Mighty Mite – 34’ 6”
- Joker – 34’
- Haggis – 32’ 8”
The KB Clean & Press competition had a complex logical regression technique taking into account the moon phase as well as figuring the contribution of barometric pressure on the KB weight and the athlete’s physical fitness quotient. Actually, the number of reps got multiplied by the weight lifted divided by 50 lbs (the standard weight). Runstopper didn’t care about that and grabbed the largest bell and whipped out 54 reps. Boom…winner!
- Runstopper (44lb bell) – 48 corrected lifts
- Fireman Ed (35lb bell) – 40 corrected lifts
- Dolphin (35lb bell) – 36 corrected lifts
The next events were the weighted Wheelbarrow Push and Hairburners. The first round of the Wheelbarrow Push had the greatest drama of the day as FNG (Flipper) veered his wheelbarrow into a small mud hole which brought the wheelbarrow to an abrupt halt and sent him up and over (thus Flipper). The man is a beast though and after about 5 minutes to ensure his legs were still attached, he whipped out a respectable time in the hairburners to prove he was still in the game. Flipper killed it all day out there and YHC has seen that look before, he’s hooked. Welcome brother to CSAUP!
After the wheelbarrow incident, the event Q’s held a conference to decide whether to keep that event going or not. However, the PAX overwhelmingly determined that we should either move it to a faster surface (pavement) or just not go through the mud hole. These PAX are nuts! After a reiteration of the disclaimer, the event continued with 4 wheelbarrows on the grass around the mud hole.
Here are the rankings in the Wheelbarrow Push:
- Haggis – 26 sec
- Joker – 31.5 sec
- Runstopper – 32 sec
At the same time, the Hairburners were going on in the parking lot by the school. Mic Check was absolutely smoking out there and after almost going under one of the parked cars came 1 foot from the finish line and collapsed in relief. After realizing all the yelling was directed at him that he wasn’t done yet, he pushed it the remaining foot. Unfortunately the misunderstanding on the finish line location allowed Haggis a 2 second margin for winning this event. We all know that Mic Check is the favorite for next year though.
- Haggis – 24 sec
- Mic Check – 26 sec
- 4-way tie for 3rd – Bugeater, Lex Luthor, Iron Horse, Honey Bee
There was just enough time left over at the end to do a crabwalk race across the field at the track. Since this was the event that got the whole F3 Olympics idea started, it seemed fitting that it be saved for last. Also fittingly, Bugeater who suggested the Olympics was the winner. Here are the results:
- Bugeater
- Market Timer
- Joker
If you’ve been tracking, Haggis won 3 of the 8 events and was in the top three of another 3 events. Because of this strange aptitude for the Completely Stupid and Utterly Pointless, Haggis was crowned the overall Grand Champion of Area 51. He looked very much like a Scottish Mr. T at the award ceremony in the COT.
Great thanks go out to the event Q’s and contributors that made the whole Olympics go smoothly and made it almost look like we had done this before. Thanks to Runstopper, Fireman Ed, Iron Horse, Bugeater, Zip-a-dee, Baracus, Mall Cop, Salt Lick, Bratwurst, Joker, Haggis, and all the other individuals that now have full email inboxes due to all the emails it took to get this thing going.
As always, I am amazed by this group men and I am so glad to be part of this movement that is F3. I look forward to next year and seeing the progress in each man.
#Swift Preblast – Phase II
Swift will launch at 0515 on Tuesday from the Ballantyne AO at the Vine Restaurant. We will drop off any Bagpipers at 0530, but the expectation is that Swifters will be ready to go at 0530 without additional warm-up (in other words, show up at 0515).
Phase 1 was intro to Speed and Interval workouts mostly focused around the Repetition Pace (1 mile race pace) for shorter 200 and 400m intervals. Phase 2 is to add more Interval-Pace (2 mile race pace) as the BRR gets closer (about 80 days away). We’ll not go longer than a few minutes per interval tomorrow, but we are focusing on the I-pace. Find yours here based on a recent race result ==> http://runsmartproject.com/calculator
See you in the gloom!
Simple Yet Effective…
(posted for Madame while he awaits access to the site)
Here’s what we did…..
The Thang:
COP:
Slow Jog around the parking lot
SSH X 25
IW X 20
Mountain Climbers X 15
Merkin X 10, raise right leg merkin X 5, raise left leg Merkin X 5
Mosey over the playground
Partner Work
Partner 1 – two handed swings; partner 2 – 15 Burpees; flapjack for total of 100 two handed sings
Partner 1 – Goblet Squats; partner 2 – 10 pull ups; flapjack for total of 100 goblet squats
Partner 1 – 2 handed curls; partner 2 – 15 Burpees; flapjack for total of 100 2 handed curls
Partner 1 – over head tricep extensions; partner 2 – 10 pull ups; flapjack for total of 100 tricep extensions
Over to the benches – 30 Dips, 30 Derkins , 30 Dips
Partner 1 – Upright rows; partner 2 – 15 Burpees; flapjack for total of 100 2 upright rows
6MOM – PAX Choice & Wall Work
Russian Twist, Dolly Press, Rosalita Press, Heels to Heaven, Bicycles, Jlos
Mosey over to the wall, People’s Chair with upright rows
COT
Moleskin:
It was a beautiful morning in the Gloom, which made perfect conditions for swinging iron, doing burpees and pull ups.
The goal this morning was little to no running (because Honeybee asked me too), but to keep moving. I think he may have gotten more than he bargained for. My 2 favorite exercises are burpees and pull ups, so I wanted to incorporate those into my workout. The burpees, iron, pull-up combination was painful. I called an audible and decided to cut the partner work short and extend the 6MOM because I didn’t think I could do any more burpees.
Overall, great work from all the PAX this morning, especially Mighty Mite. I couldn’t throw enough at the guy. He’s a beast #getaheavierbell.
Welcome Rip Curl (Co-Worker of Honeybee)! Great to have you in the Gloom.
Announcements:
F3 Dads starts this Saturday June 21st at Francis Beatty Park.
Shout Out to Honey Bee for a successful F3 Olympics.
Wiggler: NEW SUMMER HOURS – 6:00 am Launch
In keeping with tradition, we will move to a 6 am launch for The Wiggler for the summer. Join us at the corner of Rothwood and Foxcroft. Summer vacation pace…
Scenic hills of Pellyn Wood
21 men ventured beyond RTS for a morning mosey through the scenic hills of Pellyn Wood.
The Thang:
Mosey to RTS basketball courts for COP
SSH x 30
Merkin x 20?
IW x 20
Wide arm x 10
Squat x 20
LBC x 30
Diamond x 10
Run across Sharon View to Hardison, entering into Pellyn Wood. Left on Gorham Dr. Up and down the hills, stopping at newly named Walden pond for:
Dips x 20
Continue up and down the hills to Le Maison, which Agony explained meant “The Mansion”, stopping for:
Flutters x 50 (nice round number)
Back up the hill, back down, stopping at Walden pond again. Decline plank while waiting for the six and then:
Derkins x 20
Run back up the hill, left up the hill that is Howland Ln. Plank for the six.
7’s on Howland Ln. hill
Burpees at the bottom (start with 7, down to 1)
Turkish get ups at the top (start with 1, up to 6)
Backwards run to the top of Howland Hill for Jumping Lunges (x 10 each leg)
Run back to Carmel Park
SMM:
Lots of chatter about the amount of running, and the hills. Those hills were no joke with lots of elevation change. Not as steep as Muthaship, but we got in over 200 feet of elevation change. Check it out here:
http://www.strava.com/activities/154196052?ref=1MT1yaWRlX3NoYXJlOzI9ZW1haWw7ND01MTA4Mjc4
Unbeknownst to me, there was some “equipment” next to us at COP. I’m not sure who’s using it (Governator boys may want to watch out), but it looked like some old tires and other items were there. This is a side effect of F3 – you never view playgrounds the same.
Pellyn Wood is nice. Thanks to Snoop (I do appreciate you coming south today, brother!), we may not be invited back. Guard dogs at one house were roaming, and Snoop couldn’t resist giving them a call. I was just glad there was a fence, or we may have lost someone. You don’t have to outrun the bear (dog), just the guy next to you.
Which brings me to another point, big t-claps to our 2.0s today: Sledge and Bieber. I’ve been to easier workouts than this, probably led some easier than this one, and these two crushed it!
Also, a big welcome (finally) to FNG Tardy – product of an 18 month EH process from Gangsta Mouse and others from Governor’s Square.
The pond this morning was pretty awesome. It’s not often that we workout surrounded by such serenity. I tried to lower the cadence to a whisper to leave it undisturbed. It was either Agony or Film Fest that named it Walden Pond, so in honor of the name:
I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived. I did not wish to live what was not life, living is so dear; nor did I wish to practice resignation, unless it was quite necessary. I wanted to live deep and suck out all the marrow of life, to live so sturdily and Spartan-like as to put to rout all that was not life, to cut a broad swath and shave close, to drive life into a corner, and reduce it to its lowest terms, and, if it proved to be mean, why then to get the whole and genuine meanness of it, and publish its meanness to the world; or if it were sublime, to know it by experience, and be able to give a true account of it in my next excursion.
Partners make it…fun?
With the watch saying 5:30 and with just enough humidity in the air and a disclaimer announced, YHC decided to change it up and jump right into it in the parking lot.
- Wide Arm Merkin x15
- LBC x20
- Diamond Merkin x15
- LBC x20
- Merkin x15
- LBC x20
“Warm Up” jog to lower parking lot, around the islands, and head back up towards parking lot (mix in a little backwards running). Keep running around playground towards back of school past the stumps and all the way back by the dumpsters.
- SSH x20
- IW x20
- Mountain Climber x20 (Hold the plank to explain exercise)
Partner up. Partner 1 runs to stumps – 10 jump ups and back to starting point to get into plank. Meanwhile Partner 2 runs to playground – 10 pullups and back to starting point to get into plank. Each partner does 10 Derkins off partner’s back. Partner 1 runs to playground (pullups) while Partner 2 runs to stumps (jump ups) and back for 10 more Derkins each. This is 1 round. Rinse and Repeat 2 more times for a total of 3 rounds.
Mosey (short walk) around the corner to the wall.
Round 1: Partners do a combined total of 50 burpees. While Partner 1 is doing burpees, Partner 2 is doing people’s chair. Switch as needed until all burpees are completed.
Round 2: Partners do a combined total of 100 jump squats. While Partner 1 is doing jump squats, Partner 2 is doing a wall plank (feet on the wall). Switch as needed until all jump squats are completed.
Mosey back to launch point to wrap it up.
- Flutters x20
- Merkins x20 (single count OYO)
COT
Moleskin:
This was (to me) a quick 45 minutes. The PAX worked incredibly hard and there was not much time for standing around – everyone just kept moving. I may have thrown everyone off with my starting off with the Merkins/LBCs in the parking lot before running, although I think Floor Slapper appreciated not having to search for us as he pulled in during the first set of Merkins. Minimal mumblechatter even though YHC did screw up the cadence at one point and was not saying the proper words in the correct order at first.
The mumblechatter did begin to increase throughout the first main exercise with all of the running/jumping/pulling up/derkining. I’m pretty sure I got a “You Suck” from O’Tannenbaum as he passed me. Heard a few groans and witnessed some eye rolls with announced 50 burpees followed by the 100 jump squats. I was actually planning a 3rd round with 150 merkins while the other partner did LBCs. Just ran out of time. Next time….
All in all, great work out there this morning and a strong showing by all. Thanks to O’Tannenbaum for taking us out.
Announcements:
- Alf is on Q next week at The Matrix to mark his 1 year of F3. Get ready for something extra special.
- The Matrix is in need of Q’s. There are some empty slots in the coming weeks. Reach out to Alf or Uncle Leo if interested.
F3 Partners with Trips for Kids
In partnership with Trips for Kids ( http://tripsforkidscharlotte.org/ ), three members of the PAX, one friend, two 2.0’s, and 4 kids from the Bull Dogs Matters program hit the trails at Francis Beatty Park in Matthews for mountain bike riding.
The weather was perfect and the trails challenging. All the kids had a blast and did great for their first time out. Francis Beatty has great mountain bike trails and the Trips for Kids volunteers were wonderful. Each kid was fitted with a bike, helmet, and gloves and given some basic safety insturctions. We rode for over 2 hours. After the ride, we enjoyed lunch provided by Trips for Kids.
The next ride is tentatively scheduled for September so watch out for the next pre-blast as this is a great event for the kids and adults. All four kids from Bull Dogs Matters said they would come back next time and bring a friend.
A little bit aoubt Trips for kids – TFKC is a non-profit organization that provides mentoring through bicycling experiences. In alliance with other organizations, TFKC targets 10-15 year old children of need within the Charlotte area.
The TFKC vision is to use bicycling as the tool to prepare kids for success. TFKC experiences focus kids on:
- Respect
- Honesty
- Teamwork
- Overcoming challenges
- Healthy and safe lifestyles
- Service
These experiences equip kids with tools for building positive accomplishments and relationships in their communities and in their lives.
5 x 5, Trail Run, and Suicide Ladder among other things
The SF was planted and 9 PAX (incl 1 2.0) gathered at McKee Rd Elementary for another weekly episode of Area 51. After a little stretching and lively banter, the PAX headed out at 0700 hours to put forth 60 minutes of effort.
Floor Slapper took the reins and led the PAX on a short jog across the school grounds to the infield of the track and had them circle up for COP:
- SSH x 20 (IC)
- Merkins x 20 (IC)
- Squats x 20 (IC)
- Burpees x 6
- IW x 20 (IC)
Line up across infield of track at North end for 5 x 5 x 5:
- Run to 1st bench, 5 wide-arm merkins, run to 2nd bench, 5 wide-arm merkins, run to end of infield, 5 wide-arm merkins, back to 2nd bench, 5 wide-arm merkins, back to 1st bench, 5 wide-arm merkins, run back to start
- Rinse & Repeat x 4 w/ Turkish Get-ups, Burpees, Jump Squats, & one other exercise
Head over to wall at front of school for PC:
- PC x 60 secs (w/ Arms out front, 25 air presses)
- 25 decline merkins
- Lunge walk across the parking lot
- Back to the wall for PC x 60 secs (w/ arms out front, 25 air presses)
Head to back of school for trail run:
- Start w/ 25 dips on benches
- Run loop on trail
- 25 dips on benches
Hand off to YHC for 2nd half:
Jog to front playground for a little circuit work:
- 10 Pull-ups
- 20 LBC’s
- 20 Squats
- Rinse & repeat x 2
Mosey over to rock pile and pick out a decent sized friend:
- Rock curls x 15 (IC)
- Push presses w/ rock x 15 (IC)
- Goblet squats w/ rock x 15 (IC)
- Rinse & repeat x 2 with reps of 10 IC and 5 IC
Deposit your rock back onto the rock pile and head over to the parking lot for suicide ladder
- Run to 1st light pole, 5 merkins, back to starting point
- Run to 2nd light pole, 10 merkins, back to starting point
- Run to island, 15 merkins, back to starting point
- Rinse & repeat x 2 with Sister Mary Katherines and Merkins
Head over to grass at front of school for 6 MOM:
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em
- Rosalita x 20 (IC)
- LBCs x 20 (IC)
- Back Scratchers x 20 IC
- CCV x 10R (IC)
- CCV x 10L (IC)
COT
Moleskin:
- With the F3 Olympics being held from 6 a.m. – 8 a.m., not sure how many PAX members would be out on a muggy June morning. However, had a nice turnout with 9 PAX showing up ready to work.
- Tclaps to Donkey Kong for continuing to get the reps in while dealing with nagging injuries.
- Strong effort from Coal Miner’s Daughter (WD) on the 5 x 5 x 5. May be of Respect age but wouldn’t know it from the reps he completed out there on the track infield.
- Housekeeping may not have been leading the PAX on the Suicide Ladder but he just kept plugging along and worked through each round to complete each cycle.
- Dennis the Menace (YHC’s 2.0) got in a Double Down as he also participated in Rides for Kids at Colonel Francis Beatty Park. Has a few battle scars from spill he took on trails, but no worse for wear.
Announcements:
- F3 Dads begins 6/21 at Colonel Francis Beatty Park. All 2.0s, boys and girls, are invited/encouraged to attend. Header is leading the charge and looking for other dads to lead activities in the upcoming weeks. Will run through the end of summer.
- Pre-blast and sign up for October Mud Run is now posted on F3 website. Sign up as individual and Regional Qs will form teams later on. Looking to have 750 PAX post for this fall’s race.
- Anyone interested in fall BRR, contact Baracus. At least one team looking for additional runner or two as some have had to withdraw due to injury.
Like a day at the beach
25 men came to work today and got it done.
The Thang
Mosey across the street to the church parking lot.
COP
30 (Cadence) SSH
60-70 (Cadence) “toes in” calf raises
Partner up with similar speed individuals. And form two separate columns
Mosey back to the road. Column 1 races Column 2 in indian runs around the campus (Different Directions). First complete group back wins.
Loser- gets 20 burpees winner gets 10
Mosey over to the church and get in groups of threes. (Sand Bags await)
#1
P1- Run Around the Church with Sand Bag and finish up and down a flight of stairs
P2- Merkins Jacks until bag runner returns
P3- Carolina Dry Dock until bag runner returns
Repeat this (3 times) until everyone goes through the cycle
#2
P1- Run Around the Church with Sand Bag and finish up and down a flight of stairs
P2 and P3- rotate 20 yard partner drags until bag runner gets back
Repeat this (3 times) until everyone goes through the cycle
#4
Mosey over to the parking lot with sand bags. Here we did the same type things except the bag runner did suicides with the medians as turning points. Last turning point was the top of the hill. There were 3 turning points about 20 yards or so apart
P1- Suicide runs with bags
P2- Knee Tucks
P3- Ski Abs
Repeat this (3 times) until everyone goes through the cycle
#5
P1- Suicide runs with no bag
P2- Triceps Merkins
P3- Overhead Press with Sand Bag
Repeat this (3 times) until everyone goes through the cycle
Jail Break back to AO with all bags.
39 merkins to honor Alfs birthday
Our very own British puppy called YHC earlier this week to inform me that he was injured. He started talking about how he was worried about his Q on Friday. These were all attempts to get YHC to fill in which I was glad to do. It took a while though to get him to calm down. He just kept saying I am scared to Q on Friday.
There was a little mumble chatter during the warm up at the beginning of the calf raises but I began to see the grimaces once we got into the 50s. After that it was fairly subdued. T Claps to Busch, Alf and Good Hands for grabbing the 100lb punching bag even when there was 35lb sand bags left over. Over achievers. It was visible after a while that they got their monies worth. So did the bag apparently as the seams are all busted up.
It has been a few weeks since I have gotten out to Kevlar. I was glad I did it. Always hard work going on and lots of things to get into. Also, it’s nice to get the sand bags out to the PAX that don’t play on Saturdays. Thanks for letting me lead.