60 Seconds Goes Quick When You’re Having Fun
23(ish) men showed for this morning’s installment of #F3Swift. Everyone thought they were getting off easy when we audibled away from AYG hill sprints to laps in the Ballantyne Corporate Park. Almost all changed their minds when YHC called 10 seconds left in our first rest period, which went by incredibly quickly.
The Workout: Warmup, 5-6 intervals of 5 minutes on/1 minute off at 10k pace, Cooldown and COT
With 5 minute intervals, we typically rest for 2-3 minutes between so that we can fully recover for the next work effort. Today was about something different. We were not fully recovered, we barely recovered before going again. Not only is this workout great for improving your Power Endurance (your ability to maintain a hard effort for a longer period of time), but it is great for improving your self-control (don’t go too fast, don’t be a wuss) as well as your capacity for suffering.
I don’t know about you guys, but whether it’s in my racing or just in everyday life, the ability to face suffering with confidence and experience, rather than panic and fear, is something I can never have too much of. The ability to lean into pain and unease and know that you have practiced doing hard things — maybe even have learned to love to do hard things — is incredibly liberating but requires constant reinforcement. Today it was reinforced.
I am happy to report that, despite much grumbling, I saw every man out there push himself to places he wasn’t sure he was capable of going to when we set off on our warmup. Well done, guys.
Kotters to Fahvra who looks to be just about over his injuries as he led the PAX. T-claps to all the guys wearing reflective gear, blinkies and headlamps. There were a lot of cars out there today (including at least one high speed chase), but we were a lot more visible than usual. Keep wearing that stuff. You own it, wear it. You might not realize the day it saves your life or that of the man next to you, but that’s a whole lot better than the other way around.
I am DR next week so Gold Digger has your Q and then I will be back for the last 2 weeks of February. (Hint: Woodson knows what one of the workouts is going to look like. Fletch knows the other. You are welcome to ask them, but you might not like the answer.)
I think I got everyone, but if I left your name off the PAX list please sound off.
Announcements
- Please keep Doc McStuffins in your prayers as he is home from his open heart surgery and doing well but with lots of recovery still ahead of him. If you are able, please sign up to take his family a meal to help them through this hectic time.You can sign up here (and note the dietary restrictions — low sodium, lean meats, med style diet): https://takethemameal.com/OFHO0279
- Prayers for Madison and family that their 2.0s MRI went well today.
- 1st Speed for Need Race of the season. Run Jen Run 5K on March 7th in Symphony Park. Contact Frasier if interested. https://raceroster.com/events/2020/24811/run-jen-run-5k
- SOB Beer Run this weekend. Contact Tuck for details.
No, I mentioned the Bisque….
21 Pax came out to Watchtower including some of the pax who enjoy higher mileage (Gerber, Hollywood, and Dasher) so what will we do, provide a workout that is under 2 miles. So with DCCS completed and 0:30 sec left before 5:30 it is time to go.
Warm up:
Mosey through parking lot and once in front of school – shuffle facing school, shuffle facing road, butt kickers, high knees, circle around at stop sign and circle up.
SSH
Smurf Jacks
Imperial Walkers
Recalc (Old Man) Stretch
Mt Climbers
Calf Stretch
Merkins
Thang:
Partner up with some one equal speed and split into 2 teams. Using the official F3 “workout deck” begin by flipping a card to reveal 1st exercise for each team to start with. On Go – first person from each team sprints to given point for that round and back. When return flip a card to reveal next exercise.
- Round 1: Sprint to Stop Sign, and split reps between the last 2 cards flipped yadda, yadda, yadda….and for round 1 we have a split decision. Both teams complete 10 burpees
- Round 2: Sprint to 2nd light, and split reps between the last 2 cards flipped – yadda, yadda, yadda….and Team 1 is victorious and Team 2 has 20 burpees
- Round 3: Switch to opposite end and go to stop sign (shorter sprint), and perform exercise on card flipped….yadda…yadda…yadda and Team 2 is victorious. Team 1 with burpee penalty
- Final Round: Repeat to stop sign (shorter sprint), and perform exercise on card flipped….yadda….yadda…yadda and Dasher pulls out the win on the anchor run for Team 2. Team 1 with burpee penalty
Quick mosey back to COT and Finish.
Moleskin:
- Based on not knowing each of the exercises, the Seinfeld scene of yadda, yadda, yadda comes to mind. But at least I mentioned the best part – use of the official F3 workout deck
- Believe Hollywood/Gerber’s Strava is sending SOS signals to family members thinking that something went wrong based on recorded mileages of under 2 miles
- Many pax have uncanny ability to find another gear in sprints when potentially faced with burpee penalty….cough…cough…Posse, Shake & Bake, Showgirl
- Glider enjoyed the opportunity to run multiple legs of sprints as anchor and start of rounds 2 & 3.
- So here is where I use soap box to voice all things we should do – yadda, yadda, yadda…. You get the picture. Come out and have some fun.
- Twinkle Toes got the unfortunate opportunity to run against YHC in 2 of the rounds. Round 1 YHC was behind and did all he could to get in way to slow down, in round 2 YHC was ahead and Twinkle thought about trying to step in front but he saw head go down and bracing for contact.
Announcements:
- Keep Doc in prayers and thoughts as he continues to recover
- Reach out to other pax that have been missing for a while and check in and/or get them back out and connected
- If you want to refinance or need assistance with mortgage go to
www.rocketmortgage.comGlider who is happy to assist might be due to conversation heard earlier of wife no longer wanting to drive minivan. - Sign up for the Rooster which is next CSAUP event in Rock Hill on 2/29 from 6:00 – 10:00 am.
The People’s Balls
Remember you are on Q. Read backblasts to find out what was done last week as to not repeat
30s warning given. YHC was distracted by the 5 cop cars and a flat tire on a cutlass supreme.
We’ve got a 48 on corner of Ballantyne Commons and Community House
Disclaimer given.
Mosey behind Synder-Lance-Campbells
25 x Side-Strattle-Hops in Cadence (IC)
25 x Imperial Walkers IC
25 x Mountain Climbers IC
count-off by 2s
1s To The Right, 2s To The Left
10 Pullups
20 Merkins
Meet back up for plank-o-rama
Mosey to the Hill for 7s
1 Burpee at the bottom
6 Squats at the top
Up and Back on Ballantyne Corporate Hill
Fast guys no stopping. Circle for the 6.
Mosey to the Campbell’s Retaining Wall
Peoples Chair
Balls to the Wall
Peoples Chair – w/ Air Presses
Balls to the Wall
(The People’s Balls)
25 x Dips IC
Rock Pile
1s: 10 Curls, 10 Presses, 10 Tricep Extensions
2s: 10 Pullups
FlapJack
All: 10 Bottom Curls, 10 Top Curls, 10 Full Curls
Mosey to Lochness Station 2
20 Full step ups with a knee lift or Hiyah (had to look the spelling up on this one, got the link from the google results, i did not click it. you have been warned).
25 Little Baby Crunches on-the-wall IC (Crowd Pleaser)
Mosey Home with 20 Merkins Scattered About for Pleasure
Finish with 25 Heels-to-the-Heavens IC
Thine Only Moleskine
Thanks for reaching out to me to Q. Its been a hot minute or two. In researching my last bagpipe Q I realized that was 6/25/19. Always appreciate the opportunity to lead but often don’t go seeking. This is something I need to be better about.
If you haven’t Q’d a workout or you haven’t Q’d in a long time, now is your chance. Don’t be afraid to step out of the comfort zone a little. We step out every morning in to the gloom to better ourselves and support each other. If you are new to the game and nervous about taking an entire Q, split it. Reach out to me, I will work with you. I ran my entire first bagpipe Q on a Sunday to make sure I had it right or reach out to the site-qs and go over your plan. That’s what they are there for.
Usual @Kirby chatter at the beginning of the workout. Didn’t hear much more after we got to business. YHC thinks it was a plan to mess with his count. Had a planned weinke that came up a little short so had to improvise with a second round of rocks and the lochwall stepups. Great crowd as usual. Love the mumblechatter with @madame. I’ve been ferning the last few weeks at the YMCA with the M out of town. Happy to be out again. Solo gym workouts are NOT my thing.
Announcements (same as swift)
- Please keep Doc McStuffins in your prayers as he is home from his open heart surgery and doing well but with lots of recovery still ahead of him. If you are able, please sign up to take his family a meal to help them through this hectic time.You can sign up here (and note the dietary restrictions — low sodium, lean meats, med style diet): https://takethemameal.com/OFHO0279
- Prayers for Madison and family that their 2.0s MRI went well today.
- 1st Speed for Need Race of the season. Run Jen Run 5K on March 7th in Symphony Park. Contact Frasier if interested. https://raceroster.com/events/2020/24811/run-jen-run-5k
- SOB Beer Run this weekend. Contact Tuck for details or see #beerun on slack
3 Qs a flat tire and the lesson we can all learn
Hey y’all somethimes I Q a lot. With that, I’m behind on my BBs. So, like a good boy, I’m turning in my homework.
Anvil
Standard COT
Starfish x 2
Ball to Wall hip slapper, mountain climber, plank jacks X 5
Indian Run
2.65 miles
The Brave
Run N. on Ballantyne Commons to The Reserve
4 laps with pull-ups and partner work
Move across street for BLIMPS
Indian Run
5.3 miles
Swole
Farmer carries
Shoulder press ladder
300 one arm swings (EMOM)
*Frehley’s Comet b-day
If you came out to one of these workouts, thank you!
On Wed at Anvil, my tire was flat. It was frustrating and embarrassing. After, COT, I went over and started to loosen the lugs and jack it up. I’ve changed a tire more than a few times and I didn’t need help. Someone, honestly, I can’t remember who, came over and started helping out. He was cool asked me about where I lived, basic chitchat. I was able to relax. We finished and he stayed until I drove away. I am grateful. There are many lesson here –
- Help people even if they don’t need it.
- Don’t judge while you help. (I wasn’t asked if I drove carelessly or let my tires wear down too much.)
- Help can be deeds and words. The chatter helped me just as much as the extra set of hands.
Every day we are each presented with opportunities to help someone. Embrace that opportunity. Aye!
Day after the Super Bowl Beating
The day after the Super Bowl still brought 10 Pax out for an Ignition workout. Some of the “regulars” were not present, and we heard at least 1 Pax may have spent “a minute” extra with the M which made him 15 minutes late. Well worth being late, and he was able to join the Flash crew. Maybe a bit too many Nachos, Wings, and Beer for others, but it was time to go to work.
Weinke planned, Playlist and Speaker rolling, DiCCS communicated…let’s go!
Mosey down the path towards Rudy’s Palace, doing various Warm-up exercises at different spots such as:
- Butt Kickers
- Walking Quad Stretch
- Walking Glute Stretch
- Toy Soldiers
- SSH x 20
- Low Slow Squat x 15
- Imperial Walkers x 20
Mosey to the dual circles for a Jacob’s Ladder of Burpees. Run to top circle, 1 Burpee, back to lower circle, back up to top circle for 2 Burpees…repeat until hitting 7 Burpees at the top). Done!
Mosey onto the track for ¼ Miles x 4. At each goal post, alternate between:
- (20) Merkins
- (20) LBC’s
Reverse direction after each lap, totaling 1 Mile. Done!
Mosey up the ramp to the Bleachers for exercises down low, and up top. Headlamps were recommended for this portion since it’s pitch black on the bleachers. We did:
- (10) Derkins down low
- (10) Flutters up top
Repeat until we got to the opposite side of the bleachers. All-in we must have run up and down 9-10 times. Done!
Mosey the Benches behind the HS for some partner work. Partners do:
- (10) Box Jumps each
- Run to the loop, partners split in one direction or the other
- Meet halfway for (10) Merkin Shredders
- Run back to the benches for (20) Dips
- Repeat the sequence again
Done!
Mosey back towards COT where we ran 2 laps around the parking lot until the Flash crew arrived. Done!
Moleskin:
A great crew this morning, with everyone working hard. We got in 5 miles from what some of the fancy watches read, and we moved a lot. The bleachers have always been a great workout like back in the day of Commitment at WHS (R.I.P.!) so it’s great to work it back into a workout.
It’s impressive to see Mad Dog out at Ignition since he had to leave early for his first day on the new job. Great work, brother, and go get ‘em today in Rochester.
Of course, Dasher and Hollywood crushed it today around the track, and seemed to have the extra gear today.
Gerber was under the weather and still crushed it, leaving most of us in his dust. Way to work when you’re down, brother.
Seeing Foundation working so hard during mostly running workouts lately has been awesome too. Keep it up.
I’m also proud of Smithers for how hard he’s been working, the improvement in speed and strength in a short time. Keep pushing.
Legal Zoom is a staple at Ignition and worked hard again today.
We also had one of our “Seniors”, Recalculating, at Ignition today, and he took off during Jacob’s Ladder like Deadwood last week in the Mile repeats. Now you’ve been exposed that you are a lot faster than you lead us to believe. We are going to push you even more now, Recalc!
Shake & Bake always says “No”, but he keeps coming back for more and always pushes himself and the Pax hard. It’s always great to post with you, brother.
It’s always a pleasure and privilege to lead these great Pax, and you guys push me harder than I would push myself. We still had 22 total between Ignition and Flash, as well as 12 more at Asylum for Deadwood’s Q. 34 total the day after a late night and Super Bowl is awesome. Thanks for always showing up, fellas, and let’s keep pushing for FNG’s to join us, since we all know how important the fellowship is in our lives. Enjoy your day, and we will SYITG this week!
Announcements:
- Q School on 2/8/20 at CMS. 630-730am workout with teaching. 745-830am Coffeteria and discussion about Q’ing. Posse and I will be your hosts, so if you haven’t signed up already, you should!
Flash Forward
12 guys pulled themselves out of bed after a late night of watching the Super Bowl. Apparently two of them missed the start of ignition as they had no business hanging with us Clydesdales.
I got there early to enjoy some of the Super Bowl banter and Monday morning quarterbacking. However, what I got was a lot of talk about the half time show, the amount of grinding, and the comment that I guess we all know now that J LO gets a Brazilian wax (Respects may have to look that one up) after seeing her crotch in the camera for 10 strait minutes. Please keep in mind, none of these were complaints.
Alright, lets get this started. DICCS.
WARM UP
Figure 8 mosey around the middle school and back to our starting point. Circle up for:
- Jimmy Duggans (no clap or count this time)
- Calf Stretch (again no count)
- Parker Peters in Cadence (just to show I do know how to count
THE THANG
Mosey to path behind schools stopping at each light for an increasing number of Pulse Merkins (that’s a merkin and a half). If you finish early, wall sit. Last light (by my count) was the 8th light. I’ve got to be honest, I could barely crank out those last 8 and they looked more like hand release merkins than they did pulse Merkins. By the sounds of the grunting it sounds as if that whipped almost everyone.
On the wall for a quick round of wall slaps in cadence.
Mosey towards traffic circle stopping at the bottom path to wait on 6. Once 6 arrived we did 10 reverse lunge walks and then 10 crawl bears up the hill/path. Keep going until I say recover. (I recovered after the second round). Mosey towards traffic circle and team up in groups of 3.
P1 Top of the hill: grab fence for low slow squat hops
P2 Bottom of hill: Atomic Merkins (in/out merkin)
P3: Runner in between.
Completed three sets. Asked if anyone needed a 10 count. Someone did. Very quick 10 count and we mosey towards football parking lot stopping at the center pole for Star Fish.
Center pole increasing burpees starting with 1 and ending with 5.
Corner 1: 15 Berishnicoffs Right leg. (front lunge hop into a back lung. Keep one leg planted while other leg is moving)
Corner 2: 15 Berishnicoffs Left Leg.
Corner 3: 30 Monkey Humpers
Corner 4: 15 Fire Hydrant squats??? (I’ve called them Mok Tar Jai’s for legs before but was corrected that Shop Dawg had done them before and called them Fire Hydrant somethings). Find grass, lunge down to knee then other knee then stand up. Switch legs.
Legs were burning after this so what do we do….Mosey! Head back towards the traffic circle.
50 bear crawls down the hill then recover at the bottom. Easy Button (or Glidah, I’m not sure who) led Mary with 20 AmHam’s (American Hammers) in cadence.
Mosey to shed. 10 dry docks at each light heading back to start. Easy’s Button’s wife came strolling down the path just in time to see 12 sweaty dudes with their asses in the air. Easy Button and the M disappeared into Rudy’s Poop Palace for 5 minutes (not really but why spoil a good joke on the truth) though many pax agree is was less than 2 minutes.
MOLE SKIN
- Thanks to Rockwell for asking me to lead. He gave me several options warning me that today was after the super bowl and he was having trouble getting someone willing to take it. So of course I took it.
- I wanted to keep us moving today keeping the heart rates high. I have to admit, today got me. I was out of breath much of the Q. The Pulse Merkins had my chest the sorest I’ve been in awhile. I definitely went to exhaustion on that one barely being able to knock rep 8 out at the end. Just shy of 2.5 miles and a lot of calories burned.
- Easy Button and Glidah stayed out front all day. I guess that slept in from the super bowl and missed ignition.
- Chainsaw pushed hard today.
- I don’t know premature that well, but dude flew by me a few times. Good work today.
- I almost lost Xerox on the second bear crawl. My bad. Not an easy workout for guys with shoulder issues, I know.
- Dough Boy was right there pushing me the entire workout. Thanks for always being my accountability partner whether you know it or not.
- High Hat walking on sunshine to the workout today. Be on the lookout for lots of closet Chiefs fans today. Since High Hat doesn’t do social media, here is a public call out (which I normally don’t like doing). Its time for you to step up and lead a workout. Chiseled is waiting with open arms if you ever want to bust your cherry there. Glad to hear you asking about Q school in COT. Hoping your brother attends your VQ so you can wear him out and hang that over his head for awhile. Love having you at workouts. Your positive attitude is a breath of fresh air and can’t wait to see it in action as a Q.
- Merlot and Slow Pitch getting stronger. Both seemed interest in Q School. Looking forward to seeing what your first workouts looks like as well.
- Legalized even with all he has going on in his life is out consistently pushing. Thanks for showing up today and pushing us all to get stronger.
ANNOUNCEMENTS
- Q School this Saturday. 6:30 at Cuthbertson Middle. Get with Posse for sign up link (and I will ask that he post it in GroupMe)
- March is a 1 Q month (Someone check on Deadwood). Looking for your guys that have never Q’ed or don’t Q often to step up. Don’t wait to be asked. Be proactive.
- Rockwell with the every indecisive Site Q speech. He has been at Flash for a year. Willing to roll off if someone wants to step in, but will also stay if no one will step up. Goodfella in the same boat at Dromedary. Reach out to them if you have interest.
The 300 (or maybe the 2100 is more accurate….)
14 Pax met up at Commitment for a little Spartan Challenge….300 style. I will admit this workout seemed like a better idea on paper. I knew it would be hard but it was a page out of the Iron Pax. Anyway…here we go.
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done. Pre-DICCS we broke up the Pax into teams of four. Each team went to the coupon pile to grab two coupons per team. Pax Mosey’d to the top parking lot at the elementary school.
The Thang:
This workout as broken into four intervals. During each interval the team of four would split in two. Two of the Pax would run with a coupon for 100 yards and back. The second pair would work on the exercise. The pairs could not switch until both runners were back. When the team finished the total reps of each interval, they did burpees until all teams finished.
Interval One – 300 Merkins and 300 Overhead Press w/coupon
Interval Two – 300 Coupon curls and 300 Reverse Lunges
Interval Three – 300 Coupon tricep extensions and 300 Tyson’s
Interval Four – 300 Coupon clean and press and second pax holds plank
Finished up and mosey back to return the coupons to the sheds.
COT – Prayed for Doc and Centerfold and various sundry prayers.
Announcements:
- Site Q School on 2/8 – get with Posse to sign up. The basic message is this, even if you don’t plan on being a site Q soon, step up and attend. We need more men more deeply involved. We are growing by leaps and bounds and even though you may feel “new”, there are many more “newer” guys than you. We need you.
Short and sweet for this backblast. This is an example for those of you not blessed with the ability to write literary prose that you can simply bust out the basics and get a backblast written. Peace.