Mountain Goat Base Mileage
13 strong pax posted at Mountain Goat even after YHC’s Pre Blast Base Mileage warning of an AYG run through the hills of Raintree. After a thorough disclaimer where YHC again explained the route with an option for extra miles the pax took off.
The Thang
Today’s objective was simple yet not an easy one, run AYG from SCMS to Ballantyne Commons Parkway through 4 Mile Creek. Get to Ballantyne Commons Parkway and back to launch either through Whitehorn Drive or 4 mile Creek while turning back around at the 30 minute mark to make it back for COT at 6:15. The pax had the option to take Whitehorn Drive to Raintree to add additional miles only one pax did so and that will be mentioned later on. Once we turned on Woodfox the goats then got into there respected pace groups. Today’s mileage ranged between 3.5 miles to 6.3 miles , those who ran the pre run this morning got anywhere between 7 miles and 8.3 miles with anywhere from 274 feet of elevation gain to 553 feet of elevation gain depending on your pace. Excellent work today Mountain Goats!
Goatskin
-I would say today’s route was going to be easy but YHC would be lying if that was the case, I guess this is what happens when after getting the approval to Q Mountain Goat from Slim Fast that both Slim and Retread agreed to YHC’s idea of an AYG run through the hills of Raintree. These AYG runs are tough in the hills however, use today as a stepping stone for where you want to improve through the upcoming running season whether it is at Mountain Goat or the various races we are all signed up for.
-T Claps to Purple Haze to coming out to Mountain Goat prior to heading to his duties at The Stand, Haze said he’d come to Mountain Goat under the condition of no track work. I think Haze got what he came for and then so, Haze said I was the one pushing him when in reality he was pushing me to give it my all in this classic you against you Q.
-Strong work today by both Kilowatt and Gullah they keep getting stronger out there and tackled some serious elevation out there today. Slim Fast and Sensei were killing it out there today on these hills, especially Sensei running over 6 miles after recovering from being ill awesome work out there Sensei making it all the way to the intersection of 4 mile creek and BCP!
-Nomad and Insomniac were looking strong out there today on those hills, even though Nomad thought once we got to Raintree Country Clubhouse and back the rest of that run just sucked yet they still crushed it today!
-Tweetsie killed it running with High Tide out there, even High Tide who says he isn’t a runner but after all the progress he’s made the last 2 years I think we can all agree High Tide is a runner.
-Retread looked strong out there coming off of a tough Fast Twitch workout on Tuesday in preparation for running the Charlotte 10 Miler in February keep tackling these hills and you’ll get there. Early Bird decided to make his return to Mountain Goat today after going nearly 2 months without posting. Early Bird has been killing it biking lately while nursing a knee injury he had playing football and looked strong out there in his first long run in awhile. Early Bird was the one who Eh’d me to come out to F3 over a year and a half ago to F3 and Mountain Goat. I remember him being the one to drag me to go getting stronger and Early Bird keeps getting stronger out there.
-Last but not least Fleetwood ran strong today after a great finish in the CRC Whitewater Trail Half last weekend, not only did he pre run this morning he took YHC’s challenge to run Whitethorn Drive for extra mileage. Fleetwood turned around about halfway in to get back to launch for COT but that didn’t stop him for running 8.3 miles and looked strong running into launch as the pax cheered him coming back in.
-Kudos to Slim Fast and Nomad for joining YHC and Fleetwood on the 1 mile warm up this morning! Thanks Retread and Slim Fast for the opportunity to lead, it is always an honor to Q at Mountain Goat.
-Thanks Insomniac for taking us out today!
Announcements
Other than the fact that everyone agreed there was very little uphill and getting some mumble chatter about YHC’s pre blast we had zero announcements today. Enjoy your weekend Mountain Goats
Short Stack
If you post at Stonecrest, there’s always a chance your head to the Murderhorn. Not today! Always one to mix-it-up, I brought the pax to the underutilized two-story parking deck. Since I worked at Denny’s in high school, let’s call it the “short stack.” We also did a lot of push-ups.
On the way to the Target lot for COP, we broke up the little baby jog with high knees, side shuffles, butt-kickers and backward run. (It helps keep the pax focus less on the distance traveled.)
COP
Side straddle hops x 10
Imperial Walkers x 10
Wide-arm push-ups x 5
Mountain climbers x 10
Stagger right push-ups x 5
Mountain climbers x 10
Stagger left push-ups x 5
Short Stack Ladder
Run the deck, circle back to the entrance for
One burpee, two Carolina dry docks, and three heels-to-Heaven
Repeat and add a multiplier of 1x, 2x & 3x.
Finish with 10 burpees, 20 Carolina dry docks and 30 heels to Heaven.
Total 55 burpees, 110, 165 heels-to-Heaven
Back to the Target Lot for
The Clock ‘Merican Drill
12 push-ups, move clockwise 1 push-up, move clockwise 2 push-ups, all the back to 11.
78 push-ups.
F3 Marquee
Back at Stonecrest Cinema lot, we placed our feet on the curb and did 20 sky humper, back arches, and 20 more sky humpers.
Stonecrest Hill
Run up with a partner, at base 10 partner slap ‘mericans
Rinse and repeat.
Rinse and repeat.
Oily Skin
Today was pretty fun. We worked really hard, the parking deck circuit is a grinder and the clock ‘merican drill had quite a few casualties. However, everyone was in a really good mood. Perhaps the change of scenery helped? No real complaints, though I did hear Kirby telling the PAX they had 11 more rounds halfway through our 10 round parking deck work. (Also, no joke, Loogie jumped out of a port-o-potty on the top of the deck and scared the hell out of me. Good times.)
Announcements
BROlympics 2 is coming on 2/24. Being an F3 event, it is completely free and open to all men and all regions and will be bigger and better than last year. Come get all the Fs you can handle. Compete in 1 event, all the events, or just come to volunteer or mock encourage the other competitors. Details and a link to pre-register are here: https://f3southcharlotte.com/2018/01/11/2018-brolympics-2-bro/
F3 Sparta’s Dice of Gloom Running Workout
Do you feel lucky punk, you better because Shake N Bake is bringing out the Dice of Gloom. Come Git SOME!
The Thang
After delivering the disclaimer and hearing mumblechatter from a grumpy dare I say Hoffaish Hair Band, the seven PAX started on there journey to gloom. A quick mosey from Socrates Academy to just past the main entrance of Beatty Park and the warm up exercises began. The exercises consisted of 20 SSH and 10 mountain climbers.
The mosey continued. As we reached the “working” street lights the DICE of GLOOM was rolled to reveal the next called exercise. The PAX stopped at each street light to allow the DICE of GLOOM to choose their fate. The exercises consisted of jump squats, bicycle kicks, flutter kicks, and squats.
After reaching the first main parking lot in the park the PAX partnered up to do the next exercise.
Round One: Partner one rolls dice and do called exercise from dice until partner two does two laps around the parking lot. When Partner two returns, the team does 10 hand slap merkins. Now, flip flop.
Round Two: Partner one rolls dice and do called exercise from dice until partner two does two laps around the parking lot. When Partner two returns, the team does 10 Kid N Play squats(Google Kid N Play dance move and use your imagination). Now, flip flop
Round Three: Partner one rolls dice and do called exercise from dice until partner two does two laps around the parking lot. When Partner two returns, the team does 10 partner burpees. Now, flip flop
Alright, give us two 10 counts in all. Let’s saddle up, and roll out! A brisk mosey was done to return to Socrates. Minimal picking up the six was done. There was a maximum effort this morning.
Upon returning, the PAX performed stretches to get thru the day. While a still angry Hair Band continued with mumblechatter.
Moleskin:
It was a great effort by all. Great to see people still coming out in the below 50 degree mark. It’s hard to get going sometimes when under the warm covers, but it’s harder to deal with clothes that are getting too small or getting winded going up stairs. Just saying.
2/10/18 CPR classes will be held for F3. The charge is $35. Sorry, I do not remember the location. Please see Madison(Jeremy Draper) for more details.
Through his angry mumblechatter, Hair Band made a great suggestion. Please consider the road ID bracelets for when we work out in case of emergencies and people not know our real names or contact info for family.
It was an honor leading you this morning and I plan to get better at it.
Shake N Bake, OUT!
Mountain Goat 1/26 Pre Blast Base Mileage
It’s been awhile since we’ve last had a Pre Blast for Mountain Goat, given that YHC has a distance Q planned for the workout I felt it was important to send out the information in advance. Mountain Goat will start of at 5:00 where I’ll be leading a warm up mile for anyone interested. Many of us are training for various races, P200, Charlotte 10 miler, half marathons, even marathons. Thus base miles are a key component for all runners training program and should account for roughly 80-85% of your running, the other 15-20% being hard interval work. Base mileage runs are also important as it allows you to boost your conditioning, and helps you develop slow-twitch muscle fibers. Runners build up their aerobic capacity by expanding capillary growth around muscle cells for efficient oxygen delivery. This will help prepare us Mountain Goats for more strenuous training and running. The plan is to do some distance through the hills of Raintree and 4 Mile Creek in an AYG run. Headlamps are highly encouraged on this route along with pace groups.
At 5:15 we will be paying homage to Slice and visit the hills of Raintree for an AYG run to Ballantyne Commons Parkway through 4 mile creek. The route will take us out of SCMS onto Woodfox followed by a left onto Rounding Run. We will then take a right onto Raintree and follow Raintree for about 0.7 miles. When you reach the intersection of 4 mile creek and Raintree take a right onto 4 Mile Creek. We will then follow 4 mile Creek 1.8 miles to our destination of Ballantyne Commons Parkway where we will then turn around and make our way back to launch taking the same route back. The route back will be left on Raintree followed by a left on Rounding Run, right on Woodfox Drive then a left on Strawberry and an immediate right back to SCMS The plan is to start at exactly 5:15, it is 3.2 miles to Ballantyne Commons Parkway which adds up to about 6.4 miles total. For the leaders or anyone wanting to get more miles in, on the way back can take a right onto Whitehorn Drive by Raintree Country Club and take that until making a left onto Raintree this will give you roughly 0.6 additional miles.
Regardless of where you are at, exactly 30 minutes into the run we will turn around and head back to SCMS for COT at 6:15 . If you think you will need more than 30 minutes to get back to SCMS for COT at 6:15, feel free to modify as needed. I will be heading back at the 30 minute mark to help bring the six back to launch. This will allow us to keep an eye on pax and offer encouragement as we will be spread out due to pace differences. I will be aiming to run a 8.13 mile pace which will allow me to make it to Four Mile Creek and Ballantyne Commons intersection and back by 6:15. I have listed below two Strava Routes, one using Whitehorn Drive on the way back and the other 4 mile Creek out and back.
Four Mile Creek Whitehorn Option
Mountain Goats, this will be a challenging route. However, we have been doing some intense interval training at Mountain Goat for the better part of 2 months now. YHC, Retread and Slim Fast know you’ll do great. This is a you against you type of run, pace groups are highly encouraged as we will likely space out upon reaching Raintree. Runs of this nature help to increase endurance and build the physical and mental toughness needed to tackle longer runs. See everyone tomorrow at 5:15
Pursuit
7 men posted at the Millbridge subdivision in Waxhaw for the 3rd installment of a weekly 1-hr run.
This week’s route was a 1.1 mile loop from the clubhouse through Nesbit Park. Roughly 60% road and 30% gravel path. It was a great little course. Allowed you to see your pals more due to the short length and still had a lot of variety.
YHC arrived bright and early, ready to hit the road at 0500 sharp. The only problem was the workout doesn’t start until 0515. Good thing Atlas showed up early (as he always does) to set YHC straight. Was starting to feel a little insecure due to the empty parking lot, but then BOOM… 7 showed up, aka record attendance (6 at run #1 and #2).
Bratwurst made it in a little later than usual (hard to do) and found us w/ a lucky guess of which direction we’d be running. Maybe it was a guess and maybe it was just that Brat knows EVERYTHING about running.
Cobains to Paper Jam, who was coerced into posting with a promise that there would be someone there to run w/ him at PJ pace. Alas, the promised PAX did not post, leaving PJ to go it (mostly) alone. The PJ recruitment battle between Bunker (Devil’s Turn site Q) and YHC is sure to rage on. Bunker, you can have PJ next week since the Millbridge run is closed for The Floater launch.
Great to see Table Slam again, the first “organic” member of our group.
Was great running with Rock Thrill this morning. We stuck together and per Thrill’s CLT 10-miler training plan we did 8 minutes of a fast pace w/ 1.5 minutes of recovery. Felt good to get the legs moving. Come back RT!
After weeks of toiling over a proper name for this run, one has been found AND (as of this morning) added to all of the necessary schedules/drop-downs/websites. The name is…
Pursuit, as in the act of pursuing. Many of us have said or thought “I spent the workout in pursuit of Bratwurst”. YHC thinks that multiple times a week. Whoever your Bratwurst is on any given morning in the gloom, you can relate. There is always someone faster or stronger. Someone to chase. Someone that pushes/pulls you and makes you better. #ISI
Pursuit, as in the effort to attain, or a quest. Each of us has his own reasons for waking up at stupid-o-clock multiple times a week. We are each in pursuit of something. What are you in pursuit of? Speed? Fellowship? Strength? Faith? Happiness? Consistency? Expansion? Whatever you are looking for it will be found if you pursue it with purpose in the gloom with your brothers.
Pursuit, as in a pastime in which we are regularly engaged. For some it’s more of a passion than a pastime. Whatever your focus (running, bootcamps, gear, CSAUP, 2nd F, 3rd F, etc.) F3 is a noble pursuit and one that can help define who you are, or at least who you want to be.
For me Pursuit holds a lot of meaning and that is why it was chosen as the name of this silly little weekly running workout. Hope to see you out there, in pursuit.
Announcement
Pursuit is closed next week due to the launch of The Floater bootcamp (0530 @ water tower in downtown Waxhaw) but will resume on 2/9 with a shiny new route.
Horses do some running, right?
A day late on the BB, no excuse…
The Charge is still going strong, enjoying our underground status with shared Qs. With GAAP visiting we decided to do a more traditional workout, as well as include a bit more running into the Charge for a change.
Warmup
Run down the the track and around, doing some high knees, butt kickers and karaoke before circling up.
SSH, Mountain Climbers, IW and slow squats took care of the warmup.
The Thang
4 Corners around the track, with 5, 10, 15 and 20 of called exercise:
Round 1: Merkins, 2: LBCs, 3: diamonds, 4: jumpsquats, 5: mountain climbers
a couple of breather breaks in there with some planking related exercises.
Wall Time:
People’s chair with arm raises, donkey kicks and run around goals.
People’s chair with air punches, hip slappers and run around goals.
People’s chair with foot raises, donkey kicks and run around goals.
People’s chair with knees, shoulders etc, hip slappers and run around goals.
Rock Time:
2 groups, one group runs around pavilion while other group does called exercise: curls, overhead press, tricep ext, rock squats.
Rock lunge walk, rock LBCs, some minor rock running.
Quick sprint back for 30 seconds of mary.
Moleskine
It wasn’t quite cold enough to show off the new parking deck today, but there is always next week. Great job by all the pax, and not too much complaining, even with the extra running. Probably a mile more than our average for the charge.
Lots of announcements, see twitter
46…47…48…49…49…49…49…
The Setup: A charter member of the #ballpit (in fact, the proprietor of the #BALLS meme that started it all) had a long awaited BIG day today. After several previous attempts, Recalculating officially turned 50!!! Far be it from the goons of WUC to let such a joyous occasion pass without a little fun. They say a picture is worth a thousand words…How about 11 different pictures? With several NOT SERIOUS text exchanges and phone calls, the plot was hatched. With a TON of help from our resident PhotoShop Guru, Deflated, it all came together this morning at the last unofficial Floater workout.
The Pre-Workout: A collection of #ballpit members had a pre-run of sorts. By that, I mean we arrived at the AO 30 minutes early to run back and forth from my car to grab another sign and duct tape and apply it to the areas we were going to workout. As it turns out, Waxhaw’s finest post up next to the playground most of the night in order to catch riffraff attempting to vandalize or do the drugs down by the monkey bars. As soon as we’d been ID’d we walked over to the officer. Bottle Cap informed him we were “A part of a men’s workout group”. Luckily, he bought it. He told us the playground was closed from sunset to sunrise, but he’d let it slide this time so long as nobody called in complaints. We thanked him, hung some signs and got on to the next station. By 5:27 we made it back to the COT to take part in a healthy dose of laughs, smiles, and birthday well wishes to Recalculating. Oh, did I mention the Floater shovel flag was unveiled…? It’s got double the flags for double the fun!
The Thang: 5 decades of Recalculating. 5 Stations. 1 additional encounter with local law enforcement. Ready…Go
Station 1: The Warmup (all x10)
SSH, Mtn Climbers, Merkins, Potato Pickers, IW and Mosey to Station #2
Station 2: The Half Wall (both x20)
Box Jumps, Step Ups, and Derkins
Station 3: The Playground (both x 30)
Supposed to be Partner work. Pull-ups and Derkins – Station 3 was interrupted by the same kind police officer. He asked us to leave. Somebody called and complained. Probably Tuck or Goodfella over in Mill Bridge. We cleaned up our signs and moseyed on to Station 4.
Station 4: Railroad Bridge Loop (both x 40)
Dips and Bobby Hurley’s (Recalc’s favorite man and exercise)
At both of the bench areas, do 40 dips, run the loop and/or go over the bridge and do 40 dips at the other side. Then do the same with the BHs.
Mosey to Station 4.9. A little Mary at the LaundroMat. 49 American Hammers…the count might have actually been a little higher, but Foundation had trouble getting past 49…just like Recalculating has for the past couple years.
Station 4.9: Keith Jong Un Death Hill (Partner Up and run to bottom of hill)
Partners combine for 49 burpees. One partner runs to top of hill while other does burpees at the bottom. All under the watchful eye of the hill’s fearless leader Keith Jong Un.
Yet again, we got stuck on 49…it’s happened at least twice.
Two trips up and down the hill for both partner regardless of burpee count (so we did more than 49 burpees, several more…I’d say at least 49 or so).
Mosey back towards COT- found another half-wall. As a final show of respect to Keith Jong Un, we did People’s Chair and 49IC air presses to finish it off.
Circle Time:
It was a privilege to be a part of honoring the #ballfather himself this morning. He’s a great friend and someone many of us look up to (both in age and in character). Happy Birthday, Recalculating. So glad you’re with us. I don’t mean to speak for everybody, but I feel like you’re now worthy of a lot more #RESPECT!
Two FNGs came out this morning. The birthday boy brought his friend with the ironic last name ‘Young’ out today. Mr. Young is now affectionately known as ‘Button’ – as in Benjamin. The second FNG has been a long time coming and a testament to consistently inviting people. Transporter’s 3 year EH finally paid off! Mr. Brown was rendered ‘speechless’ at the end of the workout by how difficult it was. Because he was rendered mute, we named him ‘Teller’ – as in Penn &. Welcome to both of you. We’re thrilled to have you and hope you’ll come back often!
Announcements:
Thursday, February 1st at the Waxhaw Water Tower, The Floater is OFFICIALLY in water. This is the biggest site launch since Cabela’s opened last Friday in Waverly. Come on out for a good time!
AMRAP tomorrow at Impromptu. Come out and test yourself…or just do what the rest of us do and chase Goodfella. He sets and breaks all the records we’ve ever had!
Collage of the many faces of Recalculating will be posted on Slack for reference. Have a great day, Gents!
Moderate Boots on Today
I took a little saunter down into Union County to see what the boys at Conviction were up to and ended up Qing a “Moderate” beatdown, whatever that means.
Warmup
Mosey around the back of the school to the bus lot.
- SSH x20.
- Windmill x10.
- Cotton Pickers x10.
- 10 Imperial Walkers.
- 10 Yurpees/Inch Worms OYO.
The Thang
Move over to the lines.
- Bear Crawl Suicides- Bear Crawl to a line, sprint back, for four lines.
- Lt. Dan 1:2 to 8:16.
- Al Gore until the six arrives.
COP
- Merkin x10
- Mountain Climber x10
- Peter Parker x10
Mosey to the front of the school and choose a picnic table.
- Dip x10
- Incline Merkin x10
- 20 Step Ups each foot OYO
- Dip x10
- 10 Decline Merkins OYO
- 10 WWII Sit Ups OYO
- LBC x20
- 10 Box Jumps
Mosey back to the cars.
Yoga
- Mountain, Neck Rolls, Shoulder Rolls, Side Stretches.
- Mountain, Forward Fold, Half Forward Fold, repeato x3.
- Plank, Up Dog, Down Dog, Lunge, Crescent, Spinal Twist, Warrior One, Warrior Two, Side Angle, Peaceful Warrior, repeato other side.
- Merkin x10.
Mary
- Russian Twist x10.
- LBC x20.
- Crunchy Frog x10.
- The W x10.
- Homer-to-Marge Merry Medley, includes: Homer-to-Marge, Low Dolly, Rosalita, Low Flutter.
- J-Lo x10.
Moleskine
- Thanks for letting me bring a little pain to Conviction. It is always an honor to lead an F3 workout, but especially so as an invited guest of a different AO. I enjoyed meeting you all.
- Four spots left for the F3 Custom Goruck in MeCa region. Email F3eastcharlotte@gmail.com if you are interested and I’ll let Gamma know.
- F3 Olympics. 2/24/2018 https://f3southcharlotte.com/2018/01/11/2018-brolympics-2-bro/
- UNCC 49ers Basketball F3 night 2/17
- Welcome to Tony Parrish now known as Sticky Note
Peace,
Deuce
And wash those windows. They’ve got filth and muck on them.
9 men gathered for this week’s installment of Hydra. Special thanks to Marge and Pro for participating in the group text last night only to no-show this morning. Hops is out with a back. Semi Gloss is working on his 5th straight injury. Hannibal only posts when he Qs, otherwise he’s on his fancy indoor yoga bike. No matter – the rest of us we there and ready to go. So after a apparently emotion-free disclaimer, we disappeared quickly into the depths of the AO.
Yog to the field at the back of the AO. Lots of peril along the way, but I think everyone made it. COP with various exercises with a burpee countdown in-between (IW, 10 burpees, merkins, 9 burpees, etc.). This was very popular. I think Hopper did 3 burpees total. Line up (abreast) at the far end of the field. Run to 50ish yard line, 15 reps, back to start, 10 reps, run to far end, 5 reps. We did that three times.
After another dangerous jog through the spooky trail, we gathered at the top of the usual hill behind the AO. Get in groups of three for grinders. We did that for awhile, the moseyed up the road to Rea, stopping at each street light for 5 merkins. Mosey over the benches where I had a little trouble with my instructions. After kind correction by my fellow men, we did 5 derkins, 5 jump ups and 5 inclines. Repeat with 10, then with 5 again. Mosey to the field right behind the school for mary with intermittent “sprints” to run out the clock.
Other notes and observations: Harley didn’t have his customary hat on; that was weird. Hat tip to Horsehead for making the 45 min drive in from East Waxhaw. Puddin’ Pop was complimented on his restraint with his flatulence. He promised to make up for it at Kevlar. I think I heard Tackling Dummy say this was his first post since November – good to have you back. Marge had a weird peach-colored toboggan on. Didn’t slow him down though – he was out front all morning. Thunder Road, fresh off a Base Camp Q earlier in the week, got things done out there. Good stuff, guys.