This Friday – F3 New Guy Day
Join us at 530-615a on May 11th in the parking lot of Viva Chicken – Waverly for a Friendly New Guy (FNG)/Kotters* friendly workout.
F3 workouts:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
*Kotters – Greetings of welcome to a man who Posts to a Workout after a prolonged absence.
Blackbast
So what happened was : Goonie finally decided to join us again.
For warm up we started with a short jog and 21s . I was sure we would mess that up and it would lead to a pain station, but I was as wrong as Notre Dame trying to win in Death Valley .
The crew then slow moseyed down to the track. Knowing that this was a moderate work out and that Burpee’s are frowned upon we took a lap around the track stopping at each corner to not do Burpee’s. First corner Merkens, second corner Spartan Burpee’s,third corner slow squats, and fourth corner jump squats. Geraldo and Simba lead the pack and concurred that we did not do Burpee’s. After Goonie’s long lay out, he was all the way in the back. Nobody was racing, but everybody noticed Goonie leading from the back.
Another slow mosey down to the ballfields where we began a Cindy. 5 pull-ups, 10 push-ups, 15 air squats all in one minute rinse repeat times 20. By #13 Mall Cop and I are beginning to feel the quads and would have gotten the prescribed 20 in, but I got Q Jacked by Smash and Wolfman and moved to a different location. To be clear, Mall Cop, Sardine, and Marvel, as well as myself, all could’ve easily done the prescribed 20, if not for the Q jacking.
Another slow mosey to the top of the stairs where we partnered up and got a lifting rocks. It’s time for some curls for the girls. Partner one short lap down to the ballfields partner two. Curls, flap jack, rinse repeat x 3. More of the same to follow -tricep extensions for partner one, partner 2 make fast lap down to the ballfields rinse repeat x 3
Moleskin
We ran 15 miles; did 500 push ups, squats, and pull-ups; 300 burpees, and 10k curls. Not bad for a moderate work 0ut.
Great to see some old faces again Heartbreaker and Goonie glad to see you guys are back out looking for you to get back in the form. Better to see some new faces Damn Gina, keep up the work, it pays off! Simba and Geraldo moving fast the entire work out. Simba was doubled over most of the last circuit. Awesome job pushing yourself. Geraldo always looks like he’s going slow, but he’s always at front can’t figure it out….Insomniac Thunder Rd., Wolfman, Little Mike all we’re getting a good workout in-I know because they were all quiet, almost no mumble chatter., until the end. Little Mike finished our session with the short sermon about encouraging those around you and Simba prayed us out. Great way to start the day and the week. Thank you guys for coming out pushing me!!!
Sinco de Minuto!
17 Goats gathered in the darkness of a breezy but pleasant Spring morning to enjoy a crowd favorite at Mountain Goat… 5-5-4-4-3. The workout went something like this:
- Warm-up; dynamic stretching
- Run 5:00 at I-pace; 4:00 recovery x2
- Run 4:00 at I-pace; 3:00 recovery x2
- Run 3:00 at I-pace; 2:00 recovery
- Cool Down; Done
Excellent job!! 5-6 miles depending on pace!
Moleskine
Great to have several return Goats from past workouts! Mad, Hairball, Damn Gina, Blades of Glory… great to have all of you back out! And of course, we want you to come back!! Please do! Damn Gina had to leave early due to a blister… get healed and back out there!
Then there’s Wally… who’s been running with us on Saturday mornings at Java, but made his Freshman appearance at MG. Always great to run with you! You know you’re welcome anytime… plus there’s no better place to get BRR-ready!
Looking forward to seeing everyone next week!
Announcement
- Let Kilowatt or Retread know if you’re interested in running BRR I think Mad is mulling the opportunity!!
Back on the Street
Great job this morning guys! We tackled some shorter intervals with a nice, hilly 800m in the middle just for fun! Here’s how the workout went:
- Warm-up mosey around Rounding Run loop
- Dynamic stretching on Strawberry
- 200m R-pace x4
- 800m R-pace on Woodfox to Gullah Gulch, then back to Strawberry (a few tasty hills)
- 200m R-pace x3
- Cool Down; Done!
We stayed together this morning, so everyone got close to 5 miles total! Excellent job!
Moleskine
It’s good to change these paces up and do some more sprinting. It is good to add these type of intervals occasionally (which is secret code for… we’ll do these again!!!).
T-Claps to Pele… never gave up, never quit!! Strong!!
I would say it’s been a while since I’ve seen guys bent over with hands on knees gasping for air!!! Good times… good times!!
RESPECT to Gullah!! Congrats on a great finish at the Richard Sheltra 5K!!
The Flapping Dozen
12 PAX rejected the fartsack on a frozen spring morning at Thrive at Carolina Courts: Hoffa, eHarmony, Thurston, Hairband, Shepherd, Glass Joe, Nomad, Gypsy, Arsenal, Bullwinkle, Bonhoeffer
The Warmup
Warmup lap around lot.
- Sidestraddle Hop X 20
- Hillbillies X 20
- Windmills X 10
- Mountain Climbers X 20
The Thang
- 20 calf raises
- Jog to Town Hall
- 20 side lunges
- Town Hall Circle > 3-6-9-12 Clock: 20 lunges > 20 American Hammers > 20 Bomb Jacks > 20 LBCs … each station at 1/4 of the clock.
- 15 merckens
- Jog to South Road
- South Road > Sprint to each island + sidestraddle hops till everyone arrives + repeato to end > On the way back, run backward to each island + American Hammers till everyone arrives + repeato to end
- Chain-link fence by picnic tables > Pure Burn: Facing the fence, start in 3/4 squat position and pulse down to 1/2 squat position (90 degrees) and back to 3/4 squat X 20 … 2 repeatos > 20 calf raises > repeato 3 rounds
- Lap around parking lot
- Return to launch.
- Mary > protractor + dolly + dying cockroaches + freddy mercuries
- El fin.
Moleskine
We were warned that lots of animals had used the field the day before, so there might have been minefields left for us.
Some of us have water on the eardrum and can’t balance to do calf raises. *clears throat* Gypsy!
Hairband kept trying to go all improv hair-metal style with his workout instructions.
El fin.
Announcements:
- Collecting supplies for Donut Hole & his unit
- Opening Lexington, KY AO if you want to go with Gypsy @F3gypsyfit (or something like that)
- Conviction is still on Wednesday but moving to Shiloh Elementary, regular boot camp
- sign up to Q at Thrive, Christmas on 5/15
21
Well, what can I say other than it was my honor to lead such fine men…as always is the case in the South! The workout got off to a slow start because Pud told me we were waiting for the clown car containing one of the site Qs…and they may or may not have been late. So we did a 20 Merkin warm up whilst they got out of the car. We started to roll out and then MaGee pulled in ahem…possibly late and we waited for him and just decided to circle up. As I was getting ready to start with SSHs another car pulling in caught my eye…the other site Q, Doc McStuffins showed up slightly not quite as on time the previous groups…the workout was off to a very un-Hawks Nestlike (It has always run like clockwork until the day I lead…must be me!) start and I continued to add to that by doing IWs instead of SSHs. I may or may not have meant to do that to add to the chaos. Not sure where Bananas and Goodhands were today…
Run over to the new turf field, had 21 lads so split into 3 groups of 7
1st group sprints around the field while other 2 groups do 20 Merkins, 20 Dry-Docks, 20 Squats and continue to cycle through until the group ahead of you gets back so each group does one lap…repeat
Run over to the pavilion with picnic tables
1st group sprints length of field and back while other 2 groups do 20 Dips, 20 Decline Merkins, 20 Flutters and continue to cycle through so each group does one sprint…repeat (insert Diamonds per Harley’s request and Heels to Heaven)
Run over to the track
1st group runs to edge of track, up hill and then does serpentine up and down bleachers until back on track while others do 20 Dry Docks, 20 Merkins, 20 core exercise and continue to cycle through.
Run to top of hill, go down on outside of hill in two lines and when hit the bottom turn and sprint up…repeat 3 times
25 Heels to Heaven, 25 Rosalita
Repeat above hill sprints with only 2 times…MaGee wanted to throw in another to get the 3,2,1 theme but that didn’t happen…what did happen is he called me out to race him in the sprints and I may have heard him call me an “Old Fart” due to my being 10 years his senior…or that may have been some motivation I cooked up in my head to give it a go. Ha!
Run back through campus to the start to wait for Fast Twitch
Added a core exercise and maybe some Merkins while waiting…always have Merkins in my back pocket as a go to if more time is left.
Welcome back to Toxic Assets…poor guy came back out for his first time in forever and thought Fast Twitch was the Hawks Nest group…sorry, that was a bad miss, but at least you got a good jog (with a soft “J”) in today Brother!
Thanks Hops and Doc for allowing me to lead and serve the lads today, it is always great to be around all of you!
-Busch
Shake N Bake Circuits
YHC was voluntold to Q at Watchtower this morning, Thanks Posse. Never been on Q here before, but OK lets do it. I wasn’t totally familiar with the layout, so what should I do? I know its a nice size round parking lot, time for some circuit work. Gave the disclaimer and the explanation of the phrase Shake N Bake during Q. During my Q’s, whenever I yell Shake N Bake the PAX performs 5 Burpees no matter where they are or what they are doing. Lot’s of fun!
Warmup:
We started with a short mosey around the parking lot as I pointed out the four corners of happiness. Let’s circle up and get moving a little. It went as follows:
Imperial Walker: x20
Arm Circle(forward and backwards): x10
Low Slow Squats: x20 Back straight, shoulders back, head up, and squat down as if you are sitting down. We don’t need any “Twerking” squats.
Mountain Climbers: x20
That’s enough of that, let’s do it.
The Thang:
The PAX engaged in three different circuits around the parking lot at the designated corners.
Circuit One:
- At corners 1 and 3 Merkins x20
- At corners 2 and 4 LBC’s x 20
- Three rounds of the circuits
During the second lap of the circuit it seemed as if things were going too smoothly and just needed a little chaos to even things out. SHAKE N BAKE, 5 Burpees on your own.
After finishing the first circuit and giving a 10 count, I looked out into the faces of the PAX and saw that something was missing. I asked if everyone was “good” and I received some low guttural noises that resembled responses. These guys need a snack to get them going, I know what to do. SHAKE N BAKE. After their quick snack, on to circuit two and the threats/promises of bodily harm if shake n bake was called again started.
Circuit Two:
- At corners 1 and 3 Diamond Merkins x10
- At corners 2 and 4 Freddie Mercury x 10(each leg)
- Three rounds of the circuits
The PAX were fearless and strong until the second lap yet again. These guys were starving. I knew that a delicious and crispy treat that comes in the chicken, pork, or fish variety would fill that void. I yelled, “you guys look hungry, I got just the thing!” I heard no don’t, but I know they just did not want to bother me. I’m here to help, so here it comes. SHAKE N BAKE!
The promises of heavy handed encouragement in the form of patting me on the back and face with modified “opened” hands rained through the air if I ever called SHAKE N BAKE again. But we all knew, that time would come again.
Circuit Three:
- At corners 1 and 3 Burpees x5
- At corners 2 and 4 Flutter Kicks x 10(each leg)
- Three rounds of the circuits
Alright, let’s start strong. Hold on, you guys are starting too strong just to go do Burpees. Well, if you are that excited. SHAKE N BAKE, right before the first set of Burpees. I started to get the promises fulfilled from earlier promises right after the first set of Flutter Kicks, I had it coming. LOL
This party isn’t over yet. Time for Bear Crawl Ring of Fire:
- Get into a circle and bear crawl counter-clockwise until the Q says stop. Upon stopping, 10 Merkins.
- Now go clockwise and do the same.
- This was done two times
Next came the Al Gore Ring of Fire:
- Get into a circle and the Al Gore stance. While in the Al Gore stance, move in a counter-clockwise motion while in position until the Q says stop. Upon stopping, 10 Squats.
- Now go clockwise and do the same.
- And one more time counter-clockwise.
During the second round a well placed joke provoked, SHAKE N BAKE.
Wow, it’s not 6:15 yet? Let’s line up for an Indian Run, with a twist. It’s a regular Indian Run but the person in the back does not run to the front until they do 5 Merkins. We did two laps of this.
We concluded our great time with 30 Flutter Kicks and 10 Heels to Heaven.
Moleskin:
It’s been hard getting back up to speed with running and working out but I have been getting a lot of encouragement in the matter. It’s frustrating to see myself struggle on things that once were easy. It is my fault and I hold myself accountable. I will make the necessary sacrifices and do the work that is required to get back to what I was and be better. We all started for different reasons, but I hope we all have the same determination to meet our goals. Whether it’s like me and want to be around for your family longer, to look better, feel better, class reunion, or a bet with someone. Just to sum it up, let’s continue to use that determination to push ourselves and others. Either way, with this group of guys there is always that extra push that come early in the morning to get out of bed and do something. Or maybe it is the fear of the cyber bullying. LOL.
That’s enough of that babble. It was a honor leading you guys this morning.
Announcements:
F3 Family day- This Saturday(May 12th) at Cuthbertson. It starts at 9am. Bring your M’s and 2.0’s
Sorry, that is the only announcement I remember.
Beer Mile preblast
Join us for the semi-regular running of the Beer Mile this Friday, May 11 at 6:30 pm (although am would add an interesting twist) at an undisclosed location (rhymes with “mouth harlot little drool”). This is an unsanctioned event. Just a bunch of dudes gathering to test their mettle. BYOB.
What is a beer mile? Beer, lap, beer, lap, beer, lap, beer, lap.
What are the rules? There’s a whole website and governing body (www.beermile.com) – you probably don’t want to open that at work. There are a surprising number of rules, but the important ones are:
- The beer has to be at least 5%. That rules out all light beers. There’s a list on the website above. Choose wisely – by the third lap, you won’t like how it tastes.
- We’ll allow cans or bottles, but they have to be 12 oz. We required cans last time, but the world record was set with bottles, so who are we to judge? No modifications to the cans; you have to open the can or bottle just before drinking it and finish it within the transition zone (marked 10m zone around the start/finish line).
- If you hurl before you finish your fourth lap, you have to run one penalty lap.
- The clock starts when you crack your first beer and stops when you cross the finish line on your fourth lap.
What’s the world record? 4:33.6. There’s a video available. Google it. It’s ridiculous. I think I finished in around 12 minutes last time, and I was in the top half.
How should I train? It’s too late. But be comforted knowing that beer drinking skills are much more important than running speed. Turkey Leg and Alf took DNFs last time. Pop Tart almost won. So…
Can I bring spectators? Absolutely, although choose wisely. There are things they won’t be able to unsee. Semi Gloss took off his shirt and walked around with a towel around his waist last time I did this. And there may be hurling. Most guys will bring a 6-pack of beer and only need 4, so your spectators shouldn’t have any trouble finding a beverage.
Can I just watch? Sure! We may need drivers afterwards anyway.
What else do I need to know?
- Be cool and be safe. As with all of our workouts, we’ll leave the AO in better shape than we found it. No litter. If you hurl, try to do it in the bushes.
- Obviously we don’t have the track reserved for this, so in the unlikely event that someone is using the track, I have a backup plan at the same location.
- Join the #beermile channel on Slack for more info, trash talking and gambling.
- Some of us will probably grab some dinner afterwards, so bring a change of clothes if you’re interested in that.
- Find me on one of our 37 social media outlets if you have any questions or are unable to crack the code about the location.
- BYOB. Again, be cool. Be discreet in your packaging in case there are innocent bystanders.
World Record Pace
Swift in a Parking Deck? Only possible with Tuesday Week 4 of Sprints and Form drills.
The THANG:
- 0500 – Prerun in the gloom. With the threat of rain, this was a small group. Strava tells us that it was Bunker & Woodson with Mario & Erector in pursuit. And while they were running, YHC was in the basement of a deck marking out 30, 50, and 100m.
- 0515 – We’re headed where? We can be covered from the threat of rain? Why yes, let’s head over to the Ballantyne Village deck. Without immediate rain, we took the long route to get in over 1mi before arriving at the deck.
- 0525 – No funny stuff of laying on the ground in the parking deck. For some reason it feels much dirtier in the deck because rain never washes stuff away, so we’re not doign scorpions or anything else on the back / stomach for warm-up this time. Just the usual heels, toes, high knees, butt kicks.
- 0530 – Form drills:
- A-March No Arms – https://youtu.be/uqGytI20ggc?t=10s
- A-March With Arms – https://youtu.be/uqGytI20ggc?t=1m56s
- A-Skip Single Leg in Place – https://youtu.be/uqGytI20ggc?t=3m17s
- A-Skip No Arms – https://youtu.be/uqGytI20ggc?t=5m14s
- A-Skip!!! – https://youtu.be/NZo9y0ON7FU?t=44s
- B-Skip???
- 50m Sprints x 2
- 100m Sprints x 6 with long recovery down to the end of the deck and around the long way.
- To the top of the deck – using the lower level “half ramp”, we’ll sprint the West direction and recover on the East direction up to the top of the deck.
- At the top of the deck realizing there is no rain, let’s do Dynamic Cooldown with:
- Walking Quad Stretch
- Walking Piorformis Stretch
- Frankensteins (walking hamstring stretch)
- Perhaps some other stuff to loosen back up from the Max effort sprints
- Mosey back to COT down the deck and a long path tracing most of the way that got us here.
- 0615 – COT
The Moleskin:
- It’s not often that we run into Bagpipe, but this was one day when we crossed paths in the deck. Thought for sure there would be a collision at some point while we were in the long sprints, but they either took off by then or the timing was just perfect.
- Good to know that parking deck bottom level is a dry (and mostly NOT dusty) place for Sprints and Drills. It’s probably 125m long on the lower deck, so while it’s not that long, it met our purposes today. Also, zero traffic from cars.
- Many Swift regulars were not sure what to expect with Sprints and Drills, for last month’s session followed the P200 that many Swift regulars took part in. And of the PAX there last month everyone except for Cheddar decided to take a pass this time. That means YHC is not sure if anyone is going to show up week 4 in May! However, something tells me that we’ll be doing something slightly different in terms of drills and distance, and also something to prevent “Honey Beeing” – just ask Haggis about the end of some of Honey Bee’s time trials and if that’s something he would like to improve… It will help us get ready for the 5th Tuesday time trial and other events that day – check out the Announcements for more details.
- Bunker set some personal bests on his GPS watch, but still not World Records – https://www.strava.com/activities/1528451581 . 1 mile in only 3:51 – try harder! 2 mile in 8:23 – too slow! 5K in 13:19 – getting old! Still, he’s likely going to create a Strava segment somewhere to make sure he’s always on top of it.
Announcements:
- Swift will be converging with Fast Twitch on May 29th for a Time Trial of some sorts. Bratwurst will lead the Warm-up and Time Trial #1, which will occur on the Charlotte Latin track. Purell and Rachel have been offered to do something competitive with what follows. And, let’s make sure that Frasier finds the right place to park this time…