Booty Work at The Brave
13 men showed up at The Brave. Promises were kept that there would not be an AMRAP. Pretty sure there were still some regrets.
Thang
- Mosey across the street to road in front of Remi building for COP
- Run down road towards Room 101 stopping at every entrance and brick speed bump for 5 burpees
- Move to the path and wall behind TradeKing building, there are 4 walls heading up the hill
- 10 jump ups, 10 derkins, Run to next wall and repeat
- Now at the wall behind Remi, heading downhill hitting all 4 walls
- 10 dips, 10 incline merkins, Run to next wall and repeat
- Head to the basement of Room 101 and partner up
- Partner 1 runs up the ramps
- Partner 2 up and down all 8 floors of steps 3 times, stay at the top the 3rd time
- 10 dumbocrats each with your partner
- Run down the ramps together
- Flapjack and repeat
- Start working our way up towards the exit on level 3
- 5 burpees, lap around level 1, up the stairs to the top, meet me on 2
- 5 burpees, lap around level 2, up the stairs to the top, meet me on 3
- (one more time much to everyone’s dismay and Teddy’s refusenik) 5 burpees, lap around level 3, up the stairs to the top, meet me on 3
- Mosey home for COT
Moleskin
This was long enough ago and traumatic enough that I forgot most of what happened that day. Luckily, I had written down the weinke ahead of time or that may have been lost as well. MT and Mr. Bean had requested no AMRAP this week and YHC obliged but promised it would still stuck. 100 flights of stairs later, plus a good amount of burpee and wall work, mission was accomplished and everyone looked pretty ragged by the end.
Room 101 is a great deck. It’s no muthaship, but man does it hurt more than anything else we have down here in the South. The Brave will occasionally go elsewhere I’m sure, but don’t be surprised to find yourself in this garage more often than not. Stairwell was already pretty warm and stinky in February, so it’s definitely going to get interesting come July. Sounds like good training for the BRR van.
Great having Bean (R) back in the gloom more regularly now that he’s sleeping through the night again and not waking his wife or the baby crying about how he is turning 50.
Thanks to all who came out to The Brave. See you in a few days.
Murderhorn Challenge
20 showed to The Maul. I’d say it was safe to say nobody knew what to expect, besides Haze, who commented that my “Q” would be a disaster on The Twitter. The best part was my #nonQ this morning kicked him in the throat. He will admit it. Disaster this…..
That Thing We Did
The Murderhorn Challenge – #TMC, #TMHC, #EADPH
Run around the theatre to the top of MH. Do 10 merkins. Run down MH and do 10 squats at the base. Repeat until 6:10 err 6:05.
Back to camp for some Mary led by only those names I absolutely knew, so 5 of the 20.
Last minute of burpees – yes I did a few. Good to see so many refusnik. Love that trend.
Done.
Results aka HOW MANY TIMES YOU WENT UP MURDERHORN in 35ish MINUTES
Mic Check – Unknown
Hops – 8
No show – 8
Tag-a-long – 8
Teddy – 9
Commish – 5
MT – 8
Squid – 8
Loogie – 5
Kirby – 5
Carmen San Diego – 7
Morning Wood – 8
Speed Bag – 6
Patent Pending – 5
Shrink Wrap –
Private Benjamin – 7
Snowflake – 8
Purple Haze – 9
Huggie Bear – 7
Spackler – 8
Moleskine
If you know me then you’ve come to realize the most of my Q’s involve very little Q and a lot of cardio. Why? Possibly bc I’ve seen too many Q’s go horribly wrong with too much instruction. You know how to limit the chatter? Run em. Shut em up. Said it last week and I will say it again, if you don’t at least get 3 miles in a bootcamp then it is a waste of time. My personal opinion. If you disagree, WHO CARES #ThanksRadar
Congrats to Purple Haze for winning this years edition of #TMC with 9 total times up. Well, he technically tied with Teddy but he indeed did beat Teddy. That was shocking. Pick it up Teddy. I would have lost a mortgage on that bet #embarrassing. Gotta give PH credit though, those little midget legs were cooking. Of course it helps that they are basically only carrying his 14 lb beard. As I said, don’t shave that thing man or you will look like Tom Hanks in Philadelphia. This is where Haze is reading this stroking his beard, shaking his head and thinking why am I even friends with Spackler? I’m just jealous. I can’t grow a beard.
YHC did take a barb from MT about not finishing at the top of Murderhorn or something to that effect. Brushed it off as friendly Gamecock fire.
Good to see the other 4 folks I knew and a few of you other gentlemen that I recognized from years past but didn’t say anything simply bc that gets awkward. You know it. I know it.
See most of you next year!
Romancing the stone
Eight of the finest PAX in Union County and the hinterlands of South Charlotte descended on Stallings Elementary for today’s installment of Conviction, ready to rock and roll.
Rock and roll? Yeah, YHC is going to try and limit the rock-related puns going forward.
So, after a heartfelt disclaimer, there was a warm-up mosey, winding through the launch-side parking lot.
Time to circle up:
COP
- Side-Straddle Hops x 20 IC
- Imperial Walkers x 20 IC
- Low, Slow Squat x 20 IC
- Mountain Climbers x 15 IC
- Arm circles, going forward x 10 IC
- Arm circles, going backward x 10 IC
THANG
Head to the rock pile. PAX were instructed to grab a rock, but to choose it carefully. Get a rock that is good for travel, yet will give you a challenge to do exercises. Basically, don’t choose the “Regerts Rock” from last week.
Rocks chosen, mosey to the bus lot.
PAX put the rocks down to receive instructions. Start at the corner by the bench, do the called exercise and number of reps, mosey (with your rock) to the next corner and repeato, mosey to the next corner and repeato, mosey to the next corner and repeato, and recover mosey back to the starting corner and wait for the six.
Pretty easy, right? Well, the reason there so much emphasis on wisely choosing your rock is because there was one little tiny catch …
Once you pick up your rock to start, you can’t put it down for the duration of the workout.
No pavement, no grass, no bench, no sidewalk. YHC has to give it to the PAX, there were many contingencies thrown out, all of which were denied. Now, YHC didn’t say there couldn’t be creative ways to find rest, like resting the rock on a foot or knee or whatever. If you put down your rock, you must do 5 burpees on the spot. Add an extra burpee for any subsequent violation. Modify as needed.
Okay, let’s go …
- Round 1: 20 curls at each corner
- Round 2: 20 squats at each corner
- Round 3: 15 overhead presses at corner
- Round 4: 15 tricep extensions at each corner
- Round 5: 10 flutter presses at each corner
- Round 6: 5 Louganis at each corner
After each round, recite the Rockman’s Creed:
This is my rock. There are many like it, but this one is mine. My rock is my best friend. It is my life. I must master it as I must master my life.
Without me, my rock is useless. Without my rock, I am useless. I must lift my rock true.
Before God, I swear this creed.
Actually, we didn’t do the creed, but, that’s good, right?
After the final round, dump your rock in the gravel area by the playground and head to the wall.
Sit down in the People’s Chair. Arms out and hold it. Then 50 air presses, civilian count. Recover. Repeato.
Alright, grab your rock, mosey back to the rock pile. Throw rock angrily into the pile. Mosey back to launch for some Mary.
- 25 LBCs OYO
- 20 Heels to Heaven IC
Time called.
COT
Count off, name off, announcements, takeout.
-30-
ANNOUNCEMENTS
Run Jen Run 5K this weekend. There’s a beer tent.
Jabberwocky on Q next week.
ROCKSKINE
Do you ever look at your #Weinke in the morning before heading out and just think to yourself, “Man, I really don’t want to do this.”? That was me this morning, as my body was quite sore after a rep-heavy kettlebell workout at Skunk Works the morning before. But, I was locked in.
Before officially starting, there was much discussion of college basketball, given the finish of last night’s UNC-Miami game. There was also gnashing of teeth related to the fact that the ACC Tournament is being held in Brooklyn this year. Being a Gamecock, this is of less concern to me, although my conference faces a similar phenomenon this year …
Bullwinkle: “Where’s the SEC Tournament this year?”
Lois: “The heart of SEC country!”
Bullwinkle: “Atlanta?”
Lois: “St. Louis.”
Now, apparently I wasn’t the only one beat up by the prior day’s workout. There was a lot of mumblechatter about yesterday’s Thrive — something about improper tallying related to the Thrive Challenge. Perhaps there was interference from Russia? #FakeNews
When I said “there’s a catch” before explaining the rule about not putting it down, there was an audible groan. There was an even louder groan when Bullwinkle asked about the penalty.
I think everyone was well oriented with his own rock by the end. Perhaps even an intimate connection made. Jabberwocky and his rock I think were destined for couple’s counseling early on. I myself realized about 10 curls in that I perhaps made a poor decision with regards to my own rock.
Now, I didn’t see any of this, but there were calls of “shenanigans” early on, perhaps levied at eHarmony? Now, of course, “shenanigans” sent me and Bullwinkle into a temporary fit of quoting “Super Troopers.” #Meow #LiterOfCola
Everyone really pushed themselves this morning. It was truly designed to be challenging, but also easily modifiable for each PAX to adjust to his own ability. The catch of not putting it down wasn’t designed so much to increase the difficulty, but just keep you on your toes … or in some cases, the rock on your toes.
Gypsy was out front for most of it, but always going back to make sure everyone was doing well. Sticky Note I gather is still relatively new to F3, but, he was knocking it out. With all of the mumblechatter and grumblechatter, the morning just flew by.
Thanks for the opportunity to lead this group of #HIM.
What’s up Doc?
Doc McStuffins called me out of the bullpen for one very good reason- I was available. Did my best to challenge the 19 Pax like he would. My goal is away to kick my own butt…mission accomplished. Thanks Crab Cake for living up to your name with an always polite, “come on let’s go.” At 5:29. Okay.
(sorry the one name I missed is the guy who rolled into the circle a minute in…please share if you know who that was!)
-warm ups started with Imp Walker, ended with Bulgarian Ball Buster…YA!!
-Loc Ness walls (16 stepups 15 incl merks at each Wall, then strait to pull-up bars…5 at one side, 5 at other, meet in lot across bridge for Mary. Mosey to upper lot…
-Partner up: Partner 1 plank, Partner 2 Derkin on his plank, 10 hand slap Merkins, run to other side (2 rounds). Monday to bottom of Bagpipe Hill.
-run up hill, 10 jump lunges at top, back down 5 burpees at bottom (2 rounds).
-gather for party favorite “Merkin Jack Webs” went up to 6/24 and back down.
-back to trial toward pull-up bars, 5 pull-ups at each and also 5 burpees.
-grab lifting rock. 12 shoulder, 12 curl, 12 tri (2 rounds)
-back to base for 12 Diamond Merkins and 12 Heals to Heaven. Done!
Moleskin: good chatter throughout, and even better work by all. Patent Pending said he’d take burpees over pull-ups, but we quickly clarified “it’s both” not either/or! Great work PP, seriously. Teddy is a machine. Crab Cake good to see you on this end of DOB-land. Mic Check good catching up about kids while on the hill. One-Niner great you are back and seem recovered. Billy Goat it’s awesome how you’ve built yourself up and will continue. Mary Kay thanks for always stepping in for Mary, etc (must be your name). One-Star welcome to first Bagpipe, definitely not last! War Eagle fun to see how you are now quickly a pillar in the region (like the “next Fredo”). Loogie never complains and just keeps working. Delta – great how you’ve become a regular recently and great push. Market Timer never slows down nor times out. Escargot and Udder thanks for slumming with us lowly boot campers – hopefully your chest and shoulders feel less soccer-armish after today. Old English fantastic meeting you, excellent work and please keep coming back and you’ll crush us all soon. Again sorry for the one name I missed!
thanks Bratwurst for the takeout with our Swift brethren.
PreBlast: In Pursuit of a Lower Lactate Threshold
Do you want to run faster with less effort in time for Spring race season? Join us for an 8-week Lactate Threshold training series at F3 Pursuit starting Thursday, March 1st.
I Don’t Even Know What Lactate IS. Does it come from a cow?
Not exactly. Your body breaks down glucose for energy and a by-product of this process is lactate, aka lactic acid. During easy running, your body reconverts and recycles this lactic acid back into energy and efficiently expels the waste products. Therefore, the production of lactate will remain relatively constant while running at an easy aerobic pace, which doesn’t require a huge demand for energy.
As you continue to run faster and demand more energy, the production of lactic acid will slowly increase. At some point, whether it be too fast a pace or holding a steady pace for too long, the production of lactic acid will soar exponentially and your body will no longer be able to convert lactate back into energy and expel the waste products. This point is commonly referred to as your lactate threshold. The lactic acid then floods into your system, muscle power is diminished and you begin to slow down. Ultimately, lactic acid is one of the largest contributors to why you slow down as the race goes on.
Explain Lactate Threshold One More Time. I Zoned Out.
In short, your lactate threshold is defined as the fastest pace you can run without generating more lactic acid than your body can utilize and reconvert back into energy. This pace usually corresponds to 10 mile or half marathon race pace.
Why Should I Care?
By training/running just below your lactate threshold you can begin to improve the pace at which you begin to produce too much lactic acid for your body to manage.
For example, your current threshold might be 9 minutes per mile. This would mean you could run a 10 mile or half marathon race at this pace. As you spend time training at lactate threshold (LT) pace, your body gets stronger, adapts to the increased production of lactic acid, and decreases this threshold pace to, say, 8:30 per mile. Now, since your threshold is lower, you are able to run faster with less effort, which means you can burn fuel more efficiently.
Development of your lactate threshold can be one of the easiest ways to improve your running, both short-term and long-term.
So What About This LT Training Series at Pursuit?
Starting Thursday, March 1st, we will embark on an 8-week LT training series at Pursuit that will progressively increase the amount of time we spend running at LT pace. Here is the plan:
- Week 1 (Mar 1): 6 x 4 min with 2 min recovery (BackBlast)
- Week 2 (Mar 8): 6 x 5 min with 2 min recovery (BackBlast)
- Week 3 (Mar 15): 6 x 6 min with 2 min recovery
- Week 4 (Mar 22): 1 / 2 / 3 / 4 / 5 / 6 / 5 / 4 / 3 / 2 / 1 min ladder with 1 min recovery
- Week 5 (Mar 29): 3 x 10 min with 3 min recovery
- Week 6 (Apr 5): 3 x 12 min with 3 min recovery
- Week 7 (Apr 12): 2 x 20 min with 4 min recovery
- Week 8 (Apr 19): 1 x 40 min
The LT interval pace is somewhere between your 10 mile and half marathon pace. If you haven’t raced those distances before you can use the Jack Daniels Running Calculator to estimate those paces based on other distances you have run. Each week we will start with an easy warm up pace and end with a cool down. In between intervals we will loop back for the 6 and try and keep everyone somewhat together. This plan is completely optional, so feel free to post at Pursuit even if you want to run a steady pace. And always bring a headlamp.
I’m Lost.
That’s ok. Bottom line: dedicate 8 weeks to Pursuit, put in the work, and you will come out the other side running faster with less effort.
Pursuit launches from the Millbridge clubhouse on Thursdays @ 0515: 1401 Millbridge Pkwy, Waxhaw, NC 28173
Preblast: The Irish Mutha Ruck
The Irish – Friday, March 16, 2018 (St Patrick’s Day Eve)
Mutha – ship … the Muthaship.
Ruck – I refer to it as “the art of putting on 30 pounds to lose 30 pounds”.
This is a night-time ruck to the Muthaship on Friday, March 16, 2018 (St Patrick’s Day Eve). The ruck will encompass a 15 mile round trip starting at Providence Day School to the Muthaship and back. The route will take us up Providence Rd to Thompson Park/The Captain Jack Statue where we’ll take 4th street up to Caldwell. We’ll return on the same route. As these are busy streets we will be utilizing sidewalks and pax should wear reflective gear. Lights are also encouraged.
Creative coupons are welcome, but keep in mind we’ll be walking into Uptown Charlotte on a Friday night. Keep it discrete.
We will climb to the top of the Muthaship. Coupon creativity is key here, certain coupons can be emptied/consumed at this point to lighten the load going home.
Launch time scheduled for: 20:00, expect 5 – 6 hours total. Tell the M’s it will be a late night out with the boys. Your stumbling home is a result of rucking too much and not drinking too much.
What you need:
- A ruck
- Some weight
- Water to stay hydrated
- OPTIONAL: Creative coupon. Coupons should be protable and can be shared with other ruckers. If contents are consumed/dumped at the top of the Muthaship, no one will know.
HC by following the link here and signing up. All regions and all levels of ruck experience are welcome.
If you’re doing Pathfinder training this counts as the overnight ruck challenge. Total distance is 15 miles round-trip.
2 Legit 2 Quit
In the immortal words of Harry Doyle, the fictitious play-by-play announcer for the Cleveland Indians in “Major League”, “We got one god**mn hit?” This classic phrase came to mind as YHC pulled into the OPES parking lot at 6:57 a.m. to find one other car parked. Against his better judgement, Fugitive exited his ghetto sled to await instructions from YHC, as he looked longingly towards Rea Rd in the hopes other PAX would soon show. They didn’t. YHC prepared a workout, thus the pain commenced.
YHC committed several Q mistakes, a) No disclaimer, b) 7:02 start time, and c) asking Fugitive if he actually wanted to post. No quarter asked, no quarter given. Off we went into the gloom like a couple of crazed banditos…
COP
Mosey to the OPES bus parking lot a.k.a. The Meat Grinder (to your hands if you forget gloves). Face up because circling up is not possible with only 2 PAX.
- IW x10 IC
- 5 Burpees OYO
- LSS x10 IC
- 4 Burpees OYO
- Merkins x10 IC
- 3 Burpees OYO
- Sumo Squats x10 IC
- 2 Burpees OYO
- Shoulder Tap Merkins x10 IC
- 1 Burpee OYO
Stretch
- Mountain Climbers x10 IC
On to the running portion of the program.
Left on Rea, Right on Windyrush, Stop at Windyrush-Windyrush intersection for Mary. Right on Windyrush. Stop at Windyrush-Edenbridge intersection for Mary. Right on Edenbridge. Right on Rea. Mosey to benches under the big oak tree.
- Derkins x10 IC
- Step-ups 10 ea. leg OYO
- Dips x10 IC
- Lunges x10 ea. leg OYO
Mosey to basketball court.
- Hand Slap Merkins x10
- Squat Hold – 1 min.
- Plank Hold – 1 min.
- Bear Crawl 1/2 court
- Hand Slap Merkins x10
- Crab Walk 1/2 court
- Suicides
- Defensive shuffle, full court, 1 ea. direction
Mosey to playground.
- 5 supine pullups
- 10 Merkins
- 20 Squats
- Rinse and Repeat
Mosey to Rea. Left on Rea. Right on Edenbridge. Left on Windyrush. Mary. Left on Windyrush. Left on Rea.
Return to Launch.
- Staggered Arm Merkins x10 IC
- Mary
Done
Moleskin
Major props to Fugitive for enduring the lonely beat down, especially considering he is 2 weeks removed from a bout with bronchitis. I have always considered Fugitive a PAX of the sound judgement and character especially considering his 2.0 attends The University of Alabama. That judgement is now in question after he failed to flee this edition of Ascent/Olympus. Like Rodney Dangerfield in “Caddyshack,” “Oh, my arm. It’s broken.” To bookend the Q fails, there was no Takeout at the end. Perhaps Fugitive trudged home and said a prayer for YHC and for the general state of F3. One can only hope.
YHC takes solace in the fact that Bama is the reigning National Champion and that F3 does not issue nor revoke Q cards. Redemption is just around the corner.
RTR
Package Not Delivered
7 Pax showed at Blakovery to prove it was no rainout sweat. Still feeling BrOlympics though.
5 Miles thru Landen Meadows / Ardrey to drop a package at @escobars house. Delivery attempt unsuccessful. Will try to deliver again next week.
Stretch was covered by @wingman under cover.
Dodging the rain?
The Thang
Quick disclaimer (somebody threw out “lawyer”) and we were off. Mosey to the Church at Charlotte parking lot for warm-ups. No need to get out of the rain, and so we stayed out in the open.
SSH x20
IW x20
Mountain Climber x15
Peter Parker x15
Parker Peter x15
Run through Church at Charlotte breezeway. No need to stop – again, not raining, across Colony and down Charmay Trail to Castellaine Dr. Hang a right to the cul de sac for instructions.
7s from one cul de sac to the other at opposite ends of Castellaine (squats & wide-arm merkins)
Mosey back to Church at Charlotte campus, run through the smaller breezeway north of the “other” breezeway – again, no need to stop, not raining. Find the wall in the main parking lot for some let work.
People’s Chair, with 30 air presses x2
Okay, now we’ll go to the main breezeway and stop. Even though still not raining, I’m running out of modifications for this workout planned with a downpour in mind.
Partner up.
Each team does 300 150 step-ups, 200 LBCs, 100 dips
While partner 1 does exercise, partner 2 runs the short lap around the building. Flapjack.
Mosey back to launch.
2 MoM (Dollies, Rosalitas)
Done.
Moleskin:
Great group out today. I think the A51 guys outnumbered the Metro guys for a change. Forecast called for a steady rain, and so YHC planned for a workout that would keep us (sort of dry). By the end of the workout, when we were still all mostly dry except for the sweat, YHC figured that it would be a terrible to end a wet workout all dry, and so we left the cozy dry confines of the breezeway for the wet Carmel Park parking lot for our two minutes of Mary. And yes, the intent to get nice and wet led to the call of dollies and rosalitas.
The 7s on Castellaine turned out to cover 2 miles! YHC didn’t see that coming. Good BRR training if you can get it! Kirk was way out in front, with One Eye right behind. Enjoyed the mumble chatter, led by Gummy (as usual). Good to see Rock out there again. Always a pleasure (and a challenge) to lead this group of men.
Announcements:
- Run Jen Run 5k this Saturday. Sign up on the internets. F3 discount code is F32018.
Another Idiot Joins the Fold
6 men laced up for a hybrid road/trail route at F3 Pursuit.
This week was another all new loop course at Pursuit. The route started on the North side of the hanging bridge on the Thread Trail. From there it went North on Ridgehaven (past Atlas’ house), left on a Thread Trail access trail, and left on the main Thread Trail back to the start. Each loop was about 1.4 miles. Most of us got 3 rounds in. The trail portion was fantastic and the road portion featured a nice climb. All in all this was one of YHC’s favorite routes so far. Thinking we call this one ‘Run Mississippi‘. Do you see the resemblance?:
Great to see Strawberry at Pursuit (site FNG). After some time off he’s getting back into form. Keep it up, Strawberry.
T-claps to Goodfella for posting even though he knew he had to leave early to catch an early meeting Uptown. Strong dedication as always.
Bratwurst showed up before we launched, which is always a plus.
Major T-claps to Atlas for leaving water for us at his mailbox AND for bringing an FNG.
Speaking of which, welcome FNG Wahoo, a Cleveland transplant and Pursuit’s 2nd FNG since we launched on 1/4! Wahoo is a reference to Chief Wahoo, the Cleveland Indians logo/mascot. Do I think Wahoo is going to fit in? Well, he just ran a race called the Idiot Run. So yeah, I think he’ll fit in quite nicely.
Tune in next time for YET ANOTHER all-new course at F3 Pursuit.
-TUCK