100-Count Stupidity
17 Pax showed up on time and ready to go, all bright-eyed and bushyy-tailed. The Q was nowhere in sight. Some enterprising and emboldened fellow took it upon himself to lead the Pax over to the field for a quick warm-up while the Q showed up 30 seconds behind schedule.
The Thang:
Side Straddle Hops x #SomeIndeterminateNumber
Q arrives, let the commentary and snarkiness commence. The Q felt the need to punish himself for being late, the Pax came along for the ride. All 100 counts were on-your-own with planking when completed while waiting for others to finish.
Burpees x 100
Flutter Kicks x 100
Squats x 100
Dolly x 100
Bear Crawls x 100 (Each forward hand movement is one count)
Lunge Walks x 100
Crab Crawls x 100 (Each backwards hand movement is one count)
LBC’s x 100
Backwards Bear Crawls x 100 (Each backwards foot movement is one count)
Plank x 100-Count (Thanks to the unknown pax who was called out to give the count)
Merkins x 100
Plank-O-Rama while the Q finishes his merkins. #Ouch
Run lap around school to parking lot
Imperial Walkers x 100
Side-Straddle Hops x 100
COT
Individual Rep Count – 1200 (Not counting plank count and warm-up SSH’s)
Moleskin:
Nice work today, everybody was pushing hard and crushing those 100-counts. The Q lacked imagination this morning and did not want to have to remember individual counts. The Q is also terribly apologetic for being 30 seconds late, he was busy purging a stomach virus so as to save the pax from a potential biohazard attack. Sound off in the comments below with any observations or noteworthy moments from the workout, I’m a bit fuzzy on the details.
Announcements:
Today is the last day to sign up for the F3 Golf event. Do it today.
– DK
Preblast: Devil’s Turn 5/15
For the May 15 edition of Devil’s Turn, there are two options. Both options launch at 5:15am from the greenway parking lot at the corner of Rea Rd. and Bevington Place.
Option 1) Straight Tempo Pace – Go to http://runsmartproject.com/calculator/ and calculate your Marathon and Threshold paces. We will all warm up for 1 mile together and then hold a pace between Marathon and Threshold for the rest of the workout. PAX will leave the track at different times based on pace in order to return to the parking lot by 6:10am. Use the following matrix for easy calculation.
Option 2) Go to http://runsmartproject.com/calculator/ and calculate your Threshold pace. Warm up with the group for 1 mile. Begin 3 miles at Threshold pace ending at some point around the track. Proceed into a 5 min jog. Then begin 10x100m intervals around the track and partially extending into the run back. Use the chart above to calculate when you need to head back (will need to estimate an average pace if some of the 100m intervals are needed on the run back.
Don’t let the complicated directions concern you. If you have questions, just come out and run. Bratwurst will have his arm computer and can explain Option 2.
See you in the gloom!
Nice Easy Stroll
Twenty three guys posted. It felt like mid-July with the thick humidity. The shovel flag was planted and off we went.
Start with a bear crawl across the parking lot (about 40 yards) then jog it back.
COP:
- Double Burpees x 10
- SSH x 31
- IW x 31
- Mountain Climbers x 31
Run to Davie Park along Hwy 51.
40 Burpees, split across 4 random points along the way
Circuits:
- Pull ups x 10
- Donkey kicks on swing (with a merkin) x 20
- Derkins x 30
- LBC x 40
- Repeat for 3 rounds
Head over to parking lot and partner up
P1 – Run to gate and back
P2 – Called exercise
Flapjacks after each round
Round 1 – Bear Crawl
Round 2 – Crab walk
Mosey to field
Partner over under x 10
Run back to SCMS, faster guys start Mary
1 legged burpees x 5 each leg
COT
Moleskin:
- I guess summer time is here. 100% humidity. We’ll stop sweating in September.
- Joker was showing off and did triple burpees in COP.
- Starting off with the bear crawl threw the pax off of their game. It did, however, set the tone for the mumble chatter. Mission accomplished.
- The run to Davie park was fun, with burpees mixed in to keep the group together.
- I thought about taking us up to the turf field to compete against the ladies group, but we didn’t have enough time at the end. We did manage to get a few whistles and howls out of the ladies. I think they were aimed in Fireman Ed’s direction.
- Cheese Curd and Semi-Gloss were practically begging for 1 legged burpees by the end of the workout. You’re welcome.
- Sound off in the comments if you have any other amusing things to share.
Announcements:
- 3rd F workouts Wednesday morning at Starbucks in Piper Glen. New book series starts next week. Watch Twitter for announcement about what the book will be.
- 3rd F workout Threshold – Today at Noon at Bojangles in Southpark
- HDHH today – The Lodge at Colony Place.
- F3 golf – sign up! You’re running out of time if you haven’t signed up yet.
- F3 Dads – Will begin 6/14 and run each Saturday the whole summer. Contact Header for more info or if you’re interested in helping out.
- KB clinic at The Rock this Saturday at 6:00. Will be led by Byron.
- Keep Pele and his family in your prayers.
Time Flies When You’re Having Fun
14 Pax gathered at. The Maul for a fun filled morning.
The Thang:
SSH – 25
IW – 25
Merkin – 25
Mountain Climbers – 25
Mosey to speed bumps
Bear Crawl to first bump, 10 merkins, lunge walk to second bump, 10 merkins, bear crawl to third bump, 10 merkins, lunge walk to fourth bump, 10 merkins
Mosey to target side lot
Partner Up. Partner one completes the called out exercise while partner 2 sprints up the hill, and then alternate until goal is reached.
Carolina Dry Dock – 150
LBC – 200
Merkin Row – 50
Heels To Heaven – 100
Merkin – 150
Mosey back to parking lot
Frack
Ladder Up
The Thang
Jog around the church, stopping occasionally for an exercise
- SSH x20
- IW x20
- MC x20
Circle up in parking lot near the shovel flag.
6×6 ladder
- Merkins for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec, Dolly for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec, Dolly for 30 sec, Burpees for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec, Dolly for 30 sec, Burpees for 30 sec, Lunges for 30 sec
- 30 sec rest
Go for a near 1 mile run around the church – stop at Rea/51 intersection, plank and allow pax to regroup. Run to rock pile near baseball fields to pick out a rock.
6×6 ladder with rock
- Plank (on rock) for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec, Overhead press for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec, Overhead press for 30 sec, Tricep Ext for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec, Overhead press for 30 sec, Tricep Ext for 30 sec, Squat/Clean/Press for 30 sec
Mosey back to shovel flag
Moleskine (notice the useless “e” – Bulldog style)
The weather is getting warmer and we continue to see more pax come out of hibernation to rejoin us in the gloom. Nice to see a few new faces to Anvil as well. Unfortunately none decided to show up and join Champagne for some pre-KB. Next week brother!
YHC was aiming for a workout that would keep us on the move and keep heart rate up…not sure if the heart rate was up there, but I’m pretty confident most felt like their muscles were challenged this morning.
Tried to give the pax some non-professional form advice during some of the ab work… several of the pax quickly noted my poor form! Iron sharpens iron…thanks men!
Great work out there men! Always a pleasure and a privilege to lead you.
Announcements
- Register for F3Golf – check out the website for details
- KB clinic at The Rock on Saturday, led by Byron – 6am
The many faces of Jack Webb
The Skunk Works faithful showed up in force today and were met with the man faces of Jack Webb with a KB twist.
THE THANG
IW x 15
2 handed swings x 15
Peter Parker’s x 15
Parker Peter’s x 15
1 handed alternating swings x 20
Jack Webb KB style # 1 (1 press and 2 KB curls up to 8)
Mosey to lower lot for stations
Station 1 – run lap of parking lot
Station 2 – decline merkins on two KB handles
Station 3 – burpee jump ups on bench
Station 4 – KB deck squats
Repeato
Station 1 – run lap of parking lot
Station 2 – lawn mowers
Station 3 – burpee incline bench press and jump ups on bench
Station 4 – KB deck squats
Partner up
Catch me if you can with 10 diamond merkins partner running backwards to flag pole with KB’s.
Jack Webb KB style # 2 (1 burpee and 2 UR rows up to 8)
Jack Webb KB style # 3 (1 Louganis and 2 twists up to 8)
Harley on Q – 20 burpees for any pax not pitching in for F3 golf outing.
COT
YE OLDE MOLESKINE
We all know that Runstopper loves his Jack Webb workout. It’s a good one for the local news cameras and it sounds tough when its done right with all the pax shouting in cadence. So YHC thought we might as well do it three times in our 45 minute workout – each with a little flavor of its own. After the first round though I was second guessing whether number 2 and number 3 was a little ambitious!
Great work by all today. Didnt hear a lot of mumble chatter even from Brown who posted after a 7 day hiatus! Busch killed it with the 50 pounder and Coleslaw was also hanging tough the whole way through. Hats off to Bugeater, Splinter, and Stone Cold for the double down today. Thanks to Country Livin’ for taking us out in prayer.
Bulldog
Really….8 Count BB and Monkey Humper Jack Webb…at 05:15…ugh
Without having to get into any water, we all got pretty wet today at SPEARHEAD. Take a quick look at the direction our new AO has taken our workout. The intensity was off the charts and so was the cardio.
The Thang: (All exercies performed with 35-50lbs Rucks)
Warm Up: Suprise…Time to work!
Circle Up: (8) Count Body Builders / Monkey Humper JACK WEBB
(8) Count BB x 1 / Monkey Humper x 4
(8) Count BB x 2 / Monkey Humper x 8
(8) Count BB x 3 / Monkey Humper x 12
(8) Count BB x 4 / Monkey Humper x16
(8) Count BB x 5 / Monkey Humper x 20
(8) Count BB x 6 / Monkey Humper x 24
(8) Count BB x 7 / Monkey Humper x 28
(8) Count BB x 8 / Monkey Humper x 32
(8) Count BB x 10 / Monkey Humper x 40
Indian Run w. 35lbs Sandbag .80 Miles
– Halfway Break for Merkins x 20
Low Crawl x 30 yards
Sniper Drills Across Field
Baseball Beatdown:
– Each Base Pax performs a set number of Exercises
– After completing, Bear Crawl to next base
– 3 rounds
– Team 1 vs Team 2
Round 1:
Single Arm Ruck High Pulls x 20; Bear Crawl to next base
Merkins x 30; Bear Crawl to next base
LBS’s x 40; Bear Crawl to next base
Ruck Squat x 50; Bear Crawl to next base
Round 2:
Bicep Ruck Curls x 20; Bear Crawl to next base
Merkins x 30; Bear Crawl to next base
Tricep Ruck Extensions x 40; Bear Crawl to next base
Ruck Upright Row x 50; Bear Crawl to next base
Round 3:
Tricep Ruck Extensions x 40; Lunge Walk to next base
Merkins x 30; Lunge Walk to next base
Bicep Ruck Curls x 20; Lunge Walk to next base
Indian Run with 35lbs Sandbag .80 back to start point
– At Bridge: Merkin Wave x 15
– Jail Break Indian Run Back
COT
Moleskin:
Killer work out there guys. The intensity kicked us in the teeth right from the beginning. The looks on everyone’s face when YHC called out BB / Monkey Humpers Jack Webb was priceless….Good morning! I remember now why we used to have hydration bladders (or Kidneys) in our rucks during workouts as I almost jumped in the creek for a drink.
I have to make this one short today. Don’t forget about the Brew Ruck this weekend. Check it out at www.teamspearhead.com
As always, it’s an honor to workout and lead such great individuals.
Respectfully, The Hoff
The legs got worked as did the lungs – 5.75 at #F3FastTwitch
15 pax came to welcome YHC back into action after a 4 day hangover. Here is what we did:
The Thang
OYO to Davey Park – 100 squats
OYO to Calvary – 100 squats
OYO to McAlpine – 100 squats/monkey humpers
Mosey behind McAlpine for 3 laps of Catch Me If You Can (I couldn’t) with Merkins as the exercise
Plank when done – Elbows, Plank, Elbows, Plank
Line of up for Native American Run back to Davey Park – 100 squats
OYO back to South Charlotte Middle
20 Fred Mercury
30 Dolly
24 Backscratcher
Total Mileage at 5.75 miles
Ye Ole Moleskin
Wasn’t joking about the 4 days
Strong performance by all today with the ‘running’ – Chelms’ merkin form was still awful. No wonder why he kept catching YHC so quickly on CMIYC. Just joking Chelms. Don’t go all crazy in the comment section.
Another meat & potatoes kinda day if you will – love em. Makes the backblast shorter to type.
Was a perfect day for Splinter to not show – Clean shoes day if you will…
Wow, TR and Runstopper at #F3FastTwitch on the same day? Somebody mess with y’all on Twitter?
Sorry about the squats but they helped YHC catch his breath. Especially since YHC didn’t come close to 100 AND form was terrible.
Radar with B2B weeks at FT. Guess he hasn’t quit F3 after all. He and Purple Haze look cute in their matching beards.
Hannibal loves the backscratcher for his neck muscles. They will get you huge – which is what Fast Twitch is all about BTW.
Name change request for Slim Fast to now be named Slim Slow – not for his running speed of course.
Horse Head mumbled something about Dance Class. Didn’t catch it all but would pay $$ to see him shag.
Stopped and spoke to Strange Brew at a stop light near the Arbo prior to posting. He flew right by Strawberry Lane. Either he doesn’t like my Q, Fast Twitch is too tough for him or both.
Always an extreme pleasure to lead such a fine crew. Thank you Chelms for taking us out in prayer.
Announcements
F3Golf – Thursday is last day to sign up.
Check the pre Blast for a KB 101 course to be taught by TR and Byron this coming Saturday at The Rock
Radar is looking for someone to step up and Q F3 Flex on Mondays. Haze will do all the admin work.
.
Technical Difficulties at Bagpipe!
The title for Bagpipe is a reflection of YHC’s accidental deletion of the recorded attendees (ie: technical difficulties!). If you were part of the PAQ, then you don’t have to be announced because you know you were there and you know it was a great workout. If you weren’t part of the PAQ (like Market Timer again!), then I’m sorry you missed it!
Warmup: Mosey to parking lot next to the lake. SSH X 25, Mountain Climbers X 25, Slow Squats X 10, Slow Squat w/Jump Up X 10, Man-Maker Merkins X 20 = Slow Merkins X 10, Imperial Walker X 25. Mosey to knee wall at the lake to begin workout.
Workout: Derkins X 15, Squats X 15, Dips X 15, Man-Maker Burpees X 5, Lap around the lake. Planks while waiting. Incline Merkins X 15, Diamond Merkins X 15, Step-Ups X 10 each leg, Man-Maker Burpees X 5. Run past fitness trail, lunge walk over the bridge, head to the right up to the upper parking lot. Paired Up. 2 sets of partner push / resistance -1 partner pushes at the shoulders while the other resists and then switch – distance of about 30 yards. 10 Merkins at each end between partner switches. So in total, 2 “there and backs” and 40 Merkins.
Mary: Curb knee-ups to chest X 25 in cadence. Mary/Merkin Ladder: Merkins 2x4x6x8x6x4x2 all between sets of Mary in cadence: LBC’s X 25, 1-legged Dolly X 10 each leg, 1-legged Flutter X 10 each leg, Slow bicycle X 15, Mason Twist X 15, Heels to Heaven X 15, Protractor. Final set of Merkins were 2 reps with 6-inch holds for 10 count. Mosey back to the Vine where Mic Check spontaneously called out a Merkins and 6 inches because we hadn’t done enough apparently!
#F3-Swift – Fartlek or Fartsack?
At 0515 this morning, 8 PAX rolled out from the Vine restaurant for the weekly Ballantyne Area Speed workout known as Swift. One more Swifter caught us on the warm-up jaunt and we swelled to 9, one dropped after the warm-up to drop us to 8, but one poor Bagpipe soul got caught up in Haggis’s motivational speech and gave Swift a try to stabilize our numbers at 9.
The THANG:
- 0.9mi – Warm-up (0515 option added 1.3mi of running and drills).
- 3.4mi – Heading over the the landing strip known as North Community House, we ran 4 rounds of 2minutes Hard (a.k.a. I-pace or as Dredd calls it “Aye” pace or your 2-mile race pace – figure it out from the pace calculator at http://runsmartproject.com/calculator), 1minute jog, 1minute Hard, 30sec jog, 30sec Hard, 30sec jog. No extra rest between rounds. Covered minimum of 3.4mi – PAX got extra if they recovered back to last man before starting next interval.
- 1.3mi – Cool-down back to the Vine
- Total mileage about 4.7mi in 45-47minutes – averages to just under a 10minute pace for the main workout. 0515 option would have finished between 6 and 6.8mi depending on distance of timed intervals and recovery.
- Full Strava report here: http://www.strava.com/activities/140580485
The Moleskin:
- After borrowing from Scottish heritage with Ben Nevis last week, we stayed in the European flair with a “Fartlek” workout – Swedish for “speed play”. At least 9 PAX decided that it was better to run a Fartlek workout than stay in the Fartsack this morning. This was more structured that some Fartlek workouts can be, but incorporated intervals of varying distance.
- The goal is still to run the intervals at the same speed, which becomes much harder to do on a 2minute interval after only 30seconds rest. Rounds 2, 3, and 4 get “very hard” if you are pushing too much on the 1st and 2nd rounds. It should always be “hard”, but bearable for 2minutes. You’ll get the groove eventually.
- North Community House Rd is about as straight, quiet, and flat as you’ll find in Ballantyne. You may be able to land a small plane there (or just use I-485 down below), but the Helipad has been relocated there. The inbound car traffic that we brushed up against this morning was either going to the Helipad or getting to the Ballantyne Resort Golf Course maintenance area to cut the grass.
- Honeybee made perfect attendance again, and we’ll see how long this streak continues. He clued us into his goal to stomp the Chicago Marathon in October. What other races do the PAX have planned?
- Jamboree is a FNG to Swift, but he is no stranger to running. He is a veteran of several marathons I believe, even dating back to when Thunder Road was just the “Charlotte Marathon”.
- Haggis joined us late on the warm-up, but seemed like he was trying to make up for lost mileage on the 2/1/30. Don’t think there was spilled merlot, but YHC even felt like it after the 4th 2min interval. No spillage though!
- MT and Spinner are quickly becoming familiar with these kind of workouts. After last week’s hills, these should have felt smoother and better able to get in a groove.
- Puppy Love (War Daddy – Respect!) was a FNG to Swift, and despite his taking the Red Pill this morning and there being some chatter about regret, it only helps to make you stronger on the other stuff. Having a good rotation between Boot Camps and Running (or Cycling and other pure cardio) is a great balance. Still waiting on Brisket to return from his Boot Camp rotation…
- Abacus was back to Swift to show that it can’t keep him down for too long. Great to have you back!
- Strange Brew, still recovering from multiple 15mi long runs over several weekends, is just about to turn that corner where the body adapts and starts getting stronger. These faster workouts are a different kind of hurt, and they build the strength to help you go longer.
- Soft Pretzel claimed “travel” was in his decision to pass on the main Swift workout today and just join for the workout. I agree, do this Swift workout on your own, run through the Boot Camp with others, and then brag about the results later. Just hope the Pretzel doesn’t get too stale from lack of running…
Announcements:
- Area 51 BRR teams – we will be putting out some announcements soon to have a “BRR preview” on a Saturday this summer to run legs 31 and 33. Stay tuned.
- F3-Golf – HC this week!
- Stonehenge Double-down this weekend – do the workout and then stay for the Ballantyne 5K/10K.
- Running Plans – looking for a “coached” plan for your BRR or long distance race plans? Look no further than the really cheap runcoach promo that they have offered to F3. Money-back guarantee allows you to take a spin on it for a couple of weeks. Month-to-month plans starting at $10. Go here for details – http://f3nation.com/2014/03/26/f3-marathon-training-plans-take-your-running-to-the-next-level/