Dew Point
14 Bagpipers gathered at the Vine American Kitchen. YHC disclaimed the group and we took off.
Thang
Mosey down Conlan and across Brixham Hill to parking lot in front of Corporate 1.
COP–all IC
SSH x 10
Smurf Jack x 10
IW x 10
Imperial Squat Walker x 10
Mountain Climber x 10
Merkin x 10
Alternating Shoulder Taps x 10
Peter Parker x 10
Mosey around Corporate 1 toward the exercise trail. Through the parking lot up to the Lance Entrance.
Partner Stacks
Partner 1 runs up to the bridge. 2 does called exercise. Swap until called number is done.
1-50 Burpees
2-300 LBC
Plank series to wait for 6.
Mosey back up to Loch Ness and over to patio of Corporate 1.
1/3 Mile Repeats
10 Step/Jump Ups/5 Hand-Release Box Jump Burpees. Run to Corporate 2 patio and repeat. Run to tables on other side of Nessie. 15 Tricep Dips/15 Incline Merkins
Thin Mint led plan series: Right Arm Forward/Left Leg High/Swap/Low Plank-Two 10 counts.
Mosey around Loch Ness and into the parking lot adjacent the gas station, cross Brixham to WF parking lot.
Mary – Merkin
Frehley’s requested this to complete the workout. Descending from 10 to 5. Alternate between Mary/Merkin IC. 10/9/8/7/6/5.
COT
Moleskin
Mid 70’s with matching dew point and mid-90’s humidity. Dew point is the temp that it needs to reach for moisture to begin to form as dew. Last week it felt more like swimming through Bagpipe. Slightly better this week with a little breeze during the loops around Nessie. There is a cool-down in the forecast later in the week. Bring it. Please.
Strong crew of 14 Bagpipers today. Thin Mint was out front around Nessie. A few others were close behind. YHC was a little ways back so hard to nail down who gets fast-guy cred. You know who you are.
YHC’s 97th F3 workout for 2017. 19th Q. 7th Q in last 15 workouts. It works out that way sometimes. Thankful to have the ability to get up and do these workouts. Thankful for the men who show up. Thankful for F3. T-claps to Paper Jam for the takeout.
Announcements
Speed for Need: Isabella Santos Race 09/30/2017. REGISTER
Speed for Need: Charlotte Marathon. 11/11/2017. Relays forming now. Fast Twitch and Swift both forming teams. Hit Alf or Bratwurst if interested.
F3 Golf: 10/27/2017. Olde Sycamore GC. Shotgun start at 1:00. Find 3 guys and register your foursome. All proceeds go to LEAP expansion efforts.
Jump Ropes and Stadium Stairs – Watchtower
11 PAX showed in the gloom at Watchtower for a partner workout minus man on man touching.
Warmup:
- SSH
- Potato Pickers
- Old Man Stretch
- Merkins
- Mt. Climbers
Thang:
Mosey to start of bridge and partner up
Round 1:
- P1 runs to top of concrete hill (modified specifically for MB) completes 20 squats and returns to bridge
- P2 jumps rope at bottom
- Rinse and repeat x 3
Round 2:
- P1 runs backwards to top of concrete hill completes 10 merkins and returns to bridge
- P2 jumps rope at bottom
- Rinse and repeat x 3
Mosey to bleachers and find a stairway with partner
Round 1:
- P1 runs up and down bleachers
- P2 does dips
- Flapjack
- Rinse and repeat x 3
Round 2:
- P1 double leg hop up and down bleachers
- P2 does incline merkins
- Flapjack
- Rinse and repeat x 2
Round 3:
- P1 side shuffle up and down bleachers
- P2 does squats
- Flapjack
- Rinse and repeat x 4
Round 4:
- P1 calf raises every other step up (straight, toes out, toes in) x 5 per step
- P2 does knees to chest on bottom bleacher
- Flapjack
Everyone go to top of bleachers and grab the railing at top and do squat wave back and forth few rounds
Mosey back to start of bridge
P1 begins to run back to front of high school
P2 tries to chase P1 down after head start
COT
Moleskin:
- Impressive amount of chatter yesterday on GroupMe, not sure if due to lack of production related to eclipse or the frank and beans on back from partner carries – Either way great to see it and refreshing to see new people chiming in and even some lurkers jumping in
- Was able to capture brief video of Gatorcub working the jump rope today – simply amazing
- Unsure if the short jump rope or lack of coordination led to Dough boy having to use the virtual rope
- Toast and Swamp impressive showings for the 2.0’s way to keep pushing us old and real old farts to try and keep up
- Deflated came out for day 2 and even showed us his Patriots Super Bowl Ring (picture below)
Announcements:
- Goodfella looking for some help with moving on Labor Day weekend – willing to pay in beer/pizza
- SEC vs. ACC Bash Aug 26th 2-6 pm @ Slate Charlotte (slateclt.com) fundraise proceeds help Hayden’s Hope
- Just starting new study on Monday night- Quiet Strength by Tony Dungy, good intro discussion last night, come join next week
Winter Workout
6 PAX gathered in 100% humidity to start their week right. Here’s what we did:
- COP – SSHx20
- Mosey to intersection of Carmel & Camilla
- 1 mile AYG – Run down Camilla to the back of Carmel Middle School and back
- Gather in the parking lot at CoC – Mary while waiting on the six
- Mosey to the center of CoC for main event
- 5 rounds / 4 exercises / 20 reps each – Merkins, Squats, Dips, LBCs. After each round of exercises run a lap around the bottom of the CoC parking lot
- Mary while waiting on the six
- Mosey to intersection of Carmel & Camilla
1 mile AYG – Run down Camilla to the back of Carmel Middle School and back - Gather in parking lot at CoC
- Mosey to the wall for People’s Chair – 2 rounds
- Mosey back to Carmel Road Park parking lot – finish with 10 burpees OYO
- COP
Moleskin
Swiper was supposed to lead today but didn’t. Apparently the new born is getting the better of him. Hamlet really enjoyed the symmetry of the workout. The Humidity was really high causing someone to comment that this would be a better winter workout. YHC will keep that in mind when Swiper cancels on me again later this year. Everyone was working hard out there but no one could catch Bout Time. That dude just keeps getting faster. Always a pleasure to lead the DMZ crew.
Aye. One Eye
“It’s a shortcut…”
Following an epic Solar Eclipse, 22 motivated PAX took it upon themselves to improve their fitness/cardio by embarking on yet another Fast Twitch adventure. Some many are “training” for the upcoming BRR, others just like to mix up their routine with a good run, while still others just enjoy camaraderie and August humidity. So here’s what we did…
THANG: After a quick disclaimer, we went out via Strawberry, hit Hwy 51 toward the Arboretum, crossed over 51 at the McDonald’s onto Arboretum View, quick left on Bon-Rea past the barricade, then right on Swan Run Rd. Took a right on Amanda Lane (aka Swan Meadow) and circled up at Lammers Lane loop for quick COP and instructions.
SSH x 10, IW x 10, 15 merkins OYO. Instructions were then given to run the Lammers Lane loop, stopping for 15 merkins each time around. Go!
Mid-way audible to swap LBC for merkins. Regroup for some mary (plank variation and LBC), head back via Springs Drive to Arboretum View then up 51 back to school.
Q-COMMENTARY: Although a bit sluggish from a relaxing weekend at the beach, I had to show up prepared since 7 of my 9-man BRR team were going to be present #gominions. Once we took off and didn’t stop near the three quarter mile mark at Arbo, the razzing and idle chatter started. “Where are we going?”, “I need some Imperial Walkers”, “He doesn’t have a plan yet” After crossing 51, the group fell into a nice cadence along the flat quiet stretch before the barricade. One Eye was getting choked up and nostalgic thinking we were going to visit his old AO of Sofawib. After the barricade, we were disappointed to see the Red Light district was not operational today…perhaps closed for repairs. The loops went really well, some were nervous about the 1.95 mile return run and whether there would be enough time. Tukey Leg and Rachel seemed to lead the charge with several others on their heels. After 4 loops for most, Runstopper says there’s a “shortcut” the cuts right through down at the corner. After a little confusion due to the group being spread out, we managed to converge at the far end of the loop. After some planking and LBC, we cut across the dead end, passed the well-used mattress near the dumpster to what can only be described as the perfect place to disappear and never be found again due to murder, poisonous creatures, injury or just plain confusion in a 40 yard length of creek crossing, loose footing, sticks, uneven trail, low branches and total darkness. BUT….we all made it to the other side safely, a couple twisted ankles, a little mud on the shoes and some spider webs in the eyes. Alas we made it back to the school with time to kill….so we stormed the track to scare the RFYLers for a couple laps. All good, fast guys were in the mid-6 total miles, most were above 5 miles…not bad.
ANNOUNCEMENTS: F3 Golf Tourney October 27th. Charlotte marathon team relay November 11th, group effort, short legs, pushing Speed for Need carts and kids…see Slack or Twitter to sign up.
Thanks to Purple Haze and Rachel for the opportunity to lead. Thanks to Semi-Gloss for the takeout.
Swimming with the Fishies
(Posted on behalf of Nemo)
24 brave, brave not The Brave, souls took the #redpill this morning and posted to Centurion, soon to become Sweaturion. One of our youngest and most enthusiastic pax took the reins of King Tritons chariot and pulled us to the depths of the sea and back.
2 FNGs and 22 Pax disclaimed and off we go. Think we did some burpees, might have done a COP to start then mosey round the football field to old parking lot. Partner up for some grinders.
10 hand slap merkins and take off in opposite directions around stadium to meet on other side.
10 burpees and repeato.
At this point the pavement was nice.
Head over to the Tartarus and partners split off from middle of deck up stairs and meet in middle for more of the same.
10 hand slap merkins on bottom
10 burpees on top of deck
Repeato and plank it up top.
Caught all the pax up and form up a single row for a cheddar shredder. 24 pax means 24 stops with hand slap merkins. #soulcrusher
Hands still intact we mosey down a level for some more partner work up the ramp. Bear crawl halfway sprint then sprint back. Various Mary for partner on the wait. Repeato x 3. Plank while waiting on the six and mosey back to start lot.
Little Freddie Mercury sung out by our very own Purple Haze.
Times up. Everybody out of the pool.
Moleskin:
Our 2 FNGs were strong all morning. Armpit is from some locale to not be named that all pax felt was the armpit of America. YHC disagreed. But it’s the pax way or the highway. Mojito had Cuban roots and we held ourselves back from anything his family would not be proud of. Something tells me we need more O2 when naming FNGs. Nemo may be one of our youngest pax out there consistently and honestly, that’s some huge encouragement. Merlins got something going with his youngster. Strong example my friend and keep it up. Speaking of youngsters, drago and clubber along with larona were out pulling down the age average that is most certainly pushed up over 45 with our insane Respect pax that consistently come out to kill the CCHS campus. Great work to everyone and keep it up. Merlin took us out.
Announcements:
SOB Isabella santos speed for need race is looking for runners. Join JRR and our south pax to help push and share some 2nd F
Centurion schedule is wide open for the fall. Contact Margo or Udder if you want to get a Q. If you’re posting regularly and haven’t or don’t Q much we want you to step up. Split a Q or take on the full 45
The Stand 3rd F following at Carmel village PAnera. 0630
Horsey is Almost Over
14 Pax came for the penultimate edition of this year’s Horsey McHorse Arse. Between the hills, the heat, and the stench, YHC hopes everyone got something they were looking for.
The Thang
Easy run down Old Bell, left on Blue Ridge, left on Mountainview. Continue down to where Wilby meet Sardis. Hold up for the six. Give instructions for the remainder of the workout. Real simple here. Run up Wilby. Stay right at the fork to continue on Mountainview. Turn right on Old Bell. Go all the way to the end of the cul-de-sac. Turn around. Go back the way you came. Do as many rounds as possible. Meet at the flagpole at 6:10 for the pledge. Head back to the launch.
Naked Moleskin
YHC will keep this simple like the workout. Horsey sucks. A lot. But where’s the witty BB? Does it really matter? Eclipse watching has burned everyone’s retinas so no one can read this anyway.
Announcements
Check out F3 Golf at F3golf.com. It’s taking place Oct. 27th
Gift to Give Campaign. This benefits F3 expansion. Consider giving this month to maximize your contribution due to matching.
Total Eclipse of the Heart by Damascus
23 PAX started eclipse day for a little tour around Cuthbertson filled with a mixture of the usual ribbing, trash talking, and even a little puking by Radar, who despite howling at the moon triumphantly endured to the end. YHC, took care last night to ensure the belly was good to avoid another 4am cancellation, bringing mixed reviews from the PAX.
Warmup
- Quick 1.5 lap around parking lot – PAX already started to complain
- 30 SSH – IC
- 10 Merkins – IC
- 15 LSS
The Thang
Mosey to sidewalk
Stop #1
- Partner carry to light post
- At light post – 20 squats + 20 Merkins
- Switch
- Repeat for 4 lights
Mosey to Transporter abode
Stop #2
- 10 Mike Tysons
- Sprint to / from buses (each round = next bus in line)
- Repeat until YHC got tired
Mosey toward grass field, but diverted sidewalk to Money Ball’s overwhelming delight
Stop #3
Modified Bearway to Heaven
- 10 burpees
- Lunge walk 4 sidewalk squares
- 9 burpees
- Lunge walk 4 sidewalk squares
- 8 burpees
- Lunge walk 4 sidewalk squares
- ….
- 1 burpees
- Lunge walk 4 sidewalk squares
When finished / circle back and repeat with 6
Mosey to front of school
Stop #4
- Partner of opposite fitness level
- Partner 1 = box jumps (50 total as a team)
- Partner 2 = ½ lap around parking circle
Jailbreak back to start
Moleskin
Shout outs
- The Abacus, who ironically cannot count past 10 and tried to impose the Richmond counting method but it would not stick with this crew. I’m sure this will not be his last attempt…
- Dirty Bird is getting faster and more fit. Perhaps he’ll fare better in the 2nd half than his beloved Falcons
- Radar provided YHC with is 1st Q-induced puking but hung in til the bitter end
- Goodfella continues to set the pace, especially on burpees but still struggles when told to partner with someone his size
- Foundation not feeling the burpees today, but was feeling the partner carries (perhaps a little too excited about those)
- Shop Dawg tried his best to represent Transporter by going shirtless, causing many PAX to later stare directly into the eclipse in hopes of permanent eye damage
Announcements
- Susan Coleman race – 10/7 – Sign up under Heather’s Heroes and pushing all
- Great Wolf Lodge – 11/17 – special rate of $189 (Discount code: 1711F3BA) Reservation phone#: 1-866-751-9653
- Currently 29 families and +110 people signed up
- Reserved another 10 blocks for others to join
- New study begins tonight at Brooklyn Pizza @ 19:30
- Quiet Strength – Tony Dungy
Welcome / Name FNG – Deflated
Welcome ‘The’ Abacus moving from Richmond, VA
- Don’t mess w/ his wife
- Works for Tesla but drives a VW
- Looking for a neighborhood and a church
Prayer
Out to enjoy the eclipse
FNG Convergence: “Back to School” Edition
TL;DR -> Bring an FNG or two to Bagpipe on Tuesday, August 29th at 5:30am
One day, somewhere between 5 years ago and yesterday, it was your first day at an F3 workout. Whatever you thought after that first post, you liked it enough to come back, and you’ve since joined the community with enough vigor to be reading a “pre-blast”. Take the opportunity to find a new guy, share why you’ve benefitted from F3, and invite them to their first F3 workout.
What.
At the core, this event is a regular workout that will follow the normal rhythm and cadence of an F3 workout. It is being designated as a special opportunity to bring brand new guys out, or bring those guys that haven’t posted in a while back out to a workout. It is essentially, “bring-an-FNG-to-post” day.
Why.
This event serves to bring guys together from the region in an effort to grow our influence in the region and add some new guys to our number. It is easier to convince them to come if they know there will be other new guys present.
When and Where
Bagpipe (Vine American Kitchen, Ballantyne), Tuesday, August 29, 2017, 5:30a (regular time)
Asked and answered.
Q: Will this be a moderate workout ?
A. No chance. Not a moderate workout at all, though certainly will have room for new folks to “modify as needed”. Thin Mint and Madamme T are splitting the Q duties.
Q: Will there be a pre-run ?
A. Absolutely. 5:00am.
Q: Do I need to bring anything special ?
A. Yes. A new guy or two.
See you there gents.
Argo
PreBlast – 3 Swifts to Go before BRR
Only 3 Swifts to go before the Blue Ridge Relay – and here’s the plan for this week…
- 0500 – optional warm-up lap of 1.3mi or so from the Vine parking lot
- 0515 – Pack leaves the Vine parking lot for a 10 minute easy jog warm-up heading towards lower Rushmore Dr. near the pond
- 0525 – Begin some warm-up drills on Rushmore
- 0530 – Begin the workout:
- 4x200m R-pace with 200m jog recovery – run on the Bull Ring with standard intervals at 200, 400, 600, and 800.
- 3x4minute I-pace with 3min jog recovery – run out 2min and back 2min along Rushmore Dr. Recovery will be wandering aimlessly around buildings trying not to spill merlot.
- 2x400m R-pace with 400m jog – run on the Bull Ring
- Guidance on Pacing: Either use the Run Smart Project calculator at http://runsmartproject.com/calculator or use these effort levels as a guide
- R-pace = Repetition Pace = 1 mile Race Pace = effort of 9/10 on the intensity scale
- I-pace = Interval Pace = 2 mile Race Pace = “Hard” effort at 8/10 on the intensity scale
- 0610 – Head back to COT
- 0615 – COT at the Vine parking lot
- 0630 – Timekeeper / 3rd F at Einsteins Bagels
Next week!!!
We’ll be at Community House Middle School for our last 800m workout before BRR.
Fire Engine Red Pill
14 of Charlotte’s manliest men, and 1 beast from Winston Salem opted for the red pill (which is a thing that should only be used for “The Matrix” IMHO). “You take the blue pill, the story ends. You wake up in your bed and believe whatever you want to believe. You take the red pill, you stay in Wonderland, and I show you how deep the rabbit hole goes.”
Popping That Pill
Doing nothing, then doing something. That transition is one of the hardest in life for many people. Folks see something challenging and are paralyzed as they overthink it, fear it, wait for it to start. Going from a group of standing PAX to the inevitable “Let’s go” is good practice overcoming a challenge by taking the hardest step: starting it.
- Mosey out to the side lot next to the playground.
- 15 SSH, in cadence
- 15 Low Slow Squat
- 15 Merkins, in cadence
- 15 Mountain Climbers, in cadence
Care To Join Me
“Grab a partner, speed doesn’t matter”, that was the call. A freudian imperative followed by moral platitude. Partner work keeps us honest. No one wants to let their partner down, so we hustle.
- Partner A: 10 pull-ups
- Partner B: run forwards across parking lot, run backwards to return.
- Partner A goes to relieve Partner B
Complete 5 rounds. 50 pull-ups each
Volunteering
There were no actual fires to fight this morning. Our run up the road to the firehouse was merely to support first responders by exercising on their driveway and creating the impression for the passers by that “the firemen are exercising to keep you safe”. We all have ways we do our civic duty.
- various plankings waiting for the six
- Burpo, 4 slow ones in demonstration.
- 10 Burpos, in cadence.
- 10 count (Young Love)
- 10 Squat Jumps, civ count.
Burpo: A low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps.
Squat Jumps: Differs from a regular jump squat in one way. Land each time in the bottom of a squat. No standing and locking out legs for the duration of reps.
Quiet Qadence
From the firehouse, we headed back towards the launch but took an unexpected and abrupt turn down Knox Rd. Knox Rd has a nice little hill, we moseyed down it about 400 meters. Shhh. We kept a tight circle on a piece of road that was uncomfortably close to someone’s bedroom window.
- 20 low squats, civ count.
- 5 squat jumps (see note above)
- 400 meters, max effort up the hill back to the main road.
One More Time with Feeling
“Grab a partner, a different one”, that was the call. So we did. Once again, YHC was left out in the cold, partnerless. Such is the lonely existence of the visiting Q.
- Partner A: 15 diamond derkins (feet on curb, barely qualifies as derkin)
- Partner B: alternate between pull-up and toes to bar.
- Partner A relieves Partner B
Complete 5 rounds. 75 derkins achieved.
Track, no Field
Very few things get the ole heart pumping like some maximum effort runs (no, not those runs). We moseyed over to the area near the “Track for the Vertically Challenged” (or whatever you call that little 2-laner that the elementary kids run on).
- Hot 400m -ish around the track enclosure on the sidewalk, bus entrance, and back.
- 30 secondsish of walking recovery to the straight away.
- 100m -ish sprint down the straight away (after several false starts)
Gettin’ that Left One
No one likes an unbalanced set of reps. That theory was tested this morning. We shuffled over to the wall at the entrance of the school and did some windshield-wiper-esque leg lift things. We made sure to go back for that one lift on the left that was missed.
- lay on your back, head facing the school wall, with hands and fingers under the concrete rivets.
- On Q call, lift legs, and body up: Center, Right, Left, etc.
- ~ 30-40 slow reps with some negatives (10 count slow release)
Power. Off
Off we trotted back to the car lot, each PAX dripping with stink and sweat. All were gathered, only one injury (Orange Whip blew a tire on the 100, hope it heals up soon man!). Squid took us out, here are some announcements:
– Speed For Need event on October 7 (Heather’s Heros). Contact Madison for details.
– Winston Salem Sufferfest, 90min of pain, followed by beer. Contact VanGogh for details.
– Kinetic Heights, back in action on September 13th. Obstacle training. Contact Argonaut for details.
– the Moley is sort of mixed in above, the clock has run out on this BB. Feel free to add observations below.
Poptart, thanks for for the opportunity to lead.
Argo Out