5 weeks to go until the BRR, and we’ll be working on Strength this week in the form of Hill Repeats.
In case you missed it last week, here is the plan for Swift until the BRR – https://f3southcharlotte.com/2017/07/31/preblast-brr-countdown-6-swifts-to-go/.
For Tomorrow, the THANG:
SYITG,
Bratwurst
https://www.youtube.com/watch?v=BI5IA8assfk– Enjoy!
10 pax including a FNG Mountie (formerly known as Eric Fransen) braved the elements this morning. In addition to our regulars, we were joined by Outback and Cheese Curd. The disclaimer was given and we moseyed up 51 and circled up within eyesight of Pintville. Late arrival Flipper gave us an even number and saved my plans for partner work later in the workout.
Warm-Up:
Mosey back to Park Entrance
Thang:
Moleskin:
Announcements
After a some Q swap negotiations, I stepped up to lead The Matrix. My solo pre-run helped me reorient myself to the AO and set some cones for later in the morning. The weather began humid and ended in rain.
From the schoolyard, we moseyed to the Korean Church parking lot.
COP Warm-Up
Side-straddle hops – 20
Mountain climber – 10
Imperial Walker – 15
Mountain climber, right arm up – 10
‘Mericans – 10
Mountain climber, left arm up – 10
Kick in the Fred Gutt Dr.
Run down Fred Gutt, do one burpee at the first intersection and add one burpee until you reach 11 burpees for a total of 66.
Wall Work
I found this back exercise routine. From the People’s Chair position we did 10 each letter – Y, T, W & L. In between each set we did ascending donkey kicks 7, 14, 21 and 28.
The Beast
Six cones, six exercises at each cone for six rounds
R1 – Carolina Dry Docks
R2 – American Hammer
R3 – Bomb squats
R4 – Diamond ‘Mericans
R5 – Toe tap crunch
R6 – Burpees
Finish with sprints of the parking lot – down and back
‘Merican & LBC ladder
10 ‘Merican & 10 LBC IC
9 wide ‘Merican & 9 LBC IC
8 stagger R ‘Merican & 8 LBC IC
7 stagger L ‘Merican & 7 LBC IC
6 diamond ‘Merican 6 LBC IC
Moleskine
Since I’ve only posted to The Matrix once before, I was worried I would get lost and heckled. Though I had to run the pre-run solo, it gave me time to scope the AO. I’ve learned the best way to reduce the mumblechatter is to start with something difficult. Hence the burpee progression. I always like to do atleast one new thing (atleast for me) and the YTLW back routine blended well with traditon F3 wall work. The Beast is a bit of a staple of mine, but it challenging and keeps everyone together. All in all we got 2+ miles, 100+ burpees and 100+ ‘Mericans. Not too shabby.
Thank you to Poptart for the Q switch. If you haven’t Q’d recently step up. F3 only works when we have a variety of Qs.
For we brought nothing into the world, and we can take nothing out of it. But if we have food and clothing, we will be content with that. —1 Timothy 6:7-8. Be grateful for all the gift you have.
Announcements
Speed For Need Races
AYE. This one was ugly. After trading a few texts with the Keeper of the RockZero Rules (Flipper), and thinking that I was actually potentially going to stick to them, everything went out the window. I was planning on doing partner work, but an odd number of dudes showed up. And that thing about a minimum of 3 miles? I posted at IronTribe on Thursday and had my legs summarily decimated by 25 minutes of squat pyramids capped off with box jump burpees. I was so sore I could barely walk, much less run. So, in light of that, here’s more or less what transpired.
THE THANG
Run to the rock and pick out a lifting rock
Circle up – 1x Imperial Walker (for Gummy)
Various presses – chest press, shoulder press, tricep press
Suzanna – 25 Merkins, 20 Chest Presses (rock), 10 Squats (rock) x like 10ish
8 minutes of Mary with feet elevated
Run to picnic tables near the side of the church, audible for 50 Burpees OYO
Run to bottom of the entrance nearby – 10 Burpees at the bottom
Run all the way to the hotbox
Lots of People’s Chair and Balls to the Wall
10 Jump Ups, 20 Derkins, 20 Dips x 3
Run down to the bottom of the little walkway thing
Each trash can on the way down – 3 Burpees
Each trash can on the way up – 2 Burpees
Run back to rocks, Chest Presses, then put ’em up
25 Mighty Merkins with partner
Run to circle with fake grass – 10 Burpees
Run back to start for 2 minutes of Mary
YE OLDE MOLESKINE
1. Lots of chatter this morning. Lots and lots. I guess that’s what happens when you don’t run 3 miles and Gummy refuseniks literally every exercise, but, as already mentioned, my legs were fried so we maybe got 2 miles.
2. Nemo is fast. Really fast. Like, Raquel fast. But unlike Raquel, he appears to not want to do anything except run. Not sure how he’s going to have the guns to impress the new crop of #freshmeat at Covenant Day if he refuses to do a Merkin.
3. Good to see Swiper out again. He’s obviously had his head underwater with the new 2.0, but I’m looking forward to becoming well acquainted with the back of his shirt again.
To be honest, YHC expected about 12 Pax to enjoy Friday’s finest workout this side of Cuthbertson Rd., better known as Impromptu.
When Goodfella, Dasher, Bottlecap and Toast showed up for the pre-run (that’s right, I called it a pre-run), I knew it was going to be a large group. And what do you know, 22 gentleman came ready to do a little work today. Other than the constant work to see who can come up with the best meme on GroupMe of course.
Warmup:
Disclaimer provided; Mosey to school entrance for SSH, Burpees, Plank Jacks, Merkins, Mountain Climbers, some more Merkins in that order.
Thang:
Mosey to what little bit of an incline that we have, Triple Nickel from trashcan to trashcan, with 5 bobby hurleys and 5 merkins at each end
Plank work while waiting for the six.
Look, lights are on…Mosey to Practice field that we never get to use. Partner up, grab a good size rock
Partner 1, Thrusters with rock while Partner 2 runs 20 yards, returns, then flap jack. When complete, run with rock to 20 yard line and continue thrusters and running until through end zone on the other side. On the way back, trade out Rock squats for the thrusters and complete through end zone.
Burpees x 15 while waiting for the six.
Mosey back towards the start, lunges and frog jumps at various points along the way.
next: Derkins and Dips, x15, x10, x5 all IC
5 MOM with LBC’s, Dolly, Rosalita, Pistol LBC, and American Hammer.
Done.
Moleskine:
So with the field lights being left on and the 22 Pax that showed up a larger # than I expected, I felt compelled to use it and change up the weinke. For some reason, I convinced myself that the grass was dry since it hadn’t rained all week, but after grabbing the wet rocks and hitting that wet grass, realized that we would all be pretty soaked when all was said and done. Qfail as I dislike getting that wet.
Despite that, it is certainly great to see the numbers continue to rise with many of the newest Pax posting at multiple workouts. Keep coming out and it will definitely get easier.
Everyone was really working hard out there today and I appreciate the effort given. It sure did feel like the rock pile now has a much wider selection of large rocks, which was apparent when I saw what was chosen by the pax. #nobabyrocksallowedatimpromptu It looks like we tracked a bit over 2 miles today so I apologize to those that wanted to run more. There’s always a next time. Thanks for allowing me to lead.
Announcements:
10/7/17; Susan Komen 5k; Union County Speed4Need event; sign up NOW
http://www.info-komen.org/site/TR?team_id=387532&pg=team&fr_id=6906
http://www.amrap4autism.com/
Commitment -Sat 6:30 at Weddington HS; Maple Syrup on Q
This edition of Centurion converged with friends from The Brave. Launch time was 15 minutes earlier than normal. Shovel flag was planted with a sign attached with instructions for those arriving at the normal 0530 start time. (which no one saw) Disclaimer given at 0515 to 23 PAX before a warm-up mosey up Little Avenue to the Panera Bread Shopping Center.
COP
Merkin x 15 IC
Mountain Climber x 20 IC
Shoulder Taps x 20 IC
Imperial Walker x 10 IC
Arm Circles (Large & Small) x 10 IC
THANG
Goal for the day was to take a tour of Centurion and all that it has to offer. Start by partnering up. Partner 1 runs up the shopping center stairs and to the middle for 5 burpees then down the other set of stairs. Partner 2 is performing an exercise.
Round 1 – Jump Squats
Round 2 – CDD
Round 3 – Both partners run the stairs in opposite directions (no Burpees this round)
Mosey across 51 to Palatine for the Bermuda Triangle. The Bermuda triangle consists of 3 points where exercises are performed. Point 1 – Run up Palatine Hill for 5 burpees at the top. Run down hill and towards Cabo Mexican restaurant. Hang a right to reach Point 2 for 20 dips on benches between office buildings. Continue to Carmel Commons Rd for 10 jump squats at Point 3 and finish at the bottom of Palatine Hill. Performed 3 rounds total.
Udder slides in to lead the Pax back to CCHS. Short pause at 51 to regroup for cross walk safety. Mosey around to CCHS front door.
Get in groups of 3 and each team member starts at one of three stations to endure some TBQ.
Station 1: Grab Escargot’s detergent bottle sand filled weights. Lunge walk the ramp to front door. Mosey back to start
Station 2: Hair burners downhill the length of a parking lot island. Turn it around at push it back up.
Station 3: Wall walkers on CCHS wall approximately 25-30 yards.
Hit every station and meet back up at the wall. Assume the position for a round of Ascending Testicles.
For those that do not know, Feet on wall, body parallel to ground and assume a merkin position. 10 merkins. Push up wall to 45 degrees. 10 merkins. Push all the way to Balls to the Wall position. 10 merkins. At this point in time I could not do a push up again and we held a 10 count inverted.
Mosey to Tartatus. Pyramid of burpee fail. Starting at bottom do two burpees. Run ramp and increase burpees by 2 each stop. Go up to 10 burpees. 10 got us to the top for we really just did a ladder.
On the deck roof form up 2 lines and race Cheddar Shredder style from light pole to light pole. Approx 35 yards. Cheddar Shredder is everyone planking in a line shoulder to shoulder and the last man turns to face line and does a handslap merkin with every pax in line. so plank walk/handslap merkin. The next guy turns to face line and follows. Each line went through two times. There was much mumblechatter and overall disdain for YHC.
Mosey back to CCHS front and grab gear to bring back to the start.
LunchTime Moleskinny:
Today’s work was deceptively hard.
Things to know:
Announcements:
Strong take out by Margo. Safe travels to all.
With only mere weeks away, 16 goats enjoyed a very refreshing morning of some distance and moderate intervals, featuring the crowd-pleaser Yasso 800’s.
Having disclaimed and reminded by Nomad that I’m NOT a professional… we took off! Our first stop… dodge Insomniac coming in hot on 1-2 wheels… then off to Gullah Junction for warm-up mileage. The thang:
Done! 5-6 miles depending on pace… a great morning!
Moleskin
Just a refresher on the Yasso 800. Some thinking supported by studies says that if you run 10 x 800m intervals, then the time you took to run the 800’s becomes the hours/minutes you would theoretically finish a marathon. So if you did your 800’s in 4:00 (and your 400m in 4:00…) you would theoretically run a 4:00:00 marathon. 4:30 would be a 4:30:00 marathon… 5:07 would be a 5:07:00 marathon… etc.
Obviously there are many other factors to consider, and there are many supporters and skeptics of that thinking… mine is not to debate… only to provide the opportunity for you to sweat and breathe heavily!!
Great group this morning with some new PAX to Mountain Goat.
Purell joined us from his normal Ascent AO. Let me say this… Purell is a runner! But I will keep that a secret until he is HC for the next BRR on our team… so SHHHHH!! Purell had ZERO problems running 3:00 800m intervals, and this is only his 4th post! I’m thinking we have a ringer in our midst!! Seriously, welcome, and please come back!
Blackbeard also did awesome for his first post at Mountain Goat! Blackbeard was joined by Picasso and Meatloaf… all training for BRR. You guys are looking strong! Thanks for joining us… you are welcome to join us any time!
Welcome to Jello, who is going to drive for us at BRR and will take at least 1 leg… it’s like being at the candy store… you HAVE to have a sample! Jello… looking great out there! We’re going to make a runner out of you before you know it!
Also… not new to Mountain Goat, but I haven’t seen him in a while is Adobe. Adobe came as a BRR spectator, and left as a participant! Welcome to the Mountain Goat team, and please continue to comeback to Mountain Goat on Fridays! Always welcome!
Happy 1-year anniversary to Tweetsie! He told everyone about the 2nd post he had last August when we did a 3-4 mile tempo run down to the Greenway and back. I won’t sugarcoat it… Somewhere around Spackler Hill, I came across Tweetsie on his knees puking his dinner up. My encouragement to him was first to get out of the road… then to take it easy getting back to SCMS… because there wasn’t any way I was going to be able to carry him! I remember thinking… “He’s not going to come back… I’ve made him puke… this won’t be good for publicity…. !!” 1-year later, Tweetsie has lost around 50-pounds, and is running 20-25 miles/week. He is running in BRR, and is Q-ing regularly!
Congrats on the anniversary… and congrats on the life-change! You are a huge inspiration!
At this point, I do have to acknowledge the same anniversary for Lois… who unfortunately LOVES Yasso 800’s, but is out of town in Murrels Inlet for vacation. He loves them sooo much, he calls them “Sucko 800’s”… and Sensei concurs… Lois, like Tweetsie, has demonstrated a great amount of progress in 1-year. He is running BRR, leading sites, and generally kicking butt!
Both Lois and Tweetsie are great representatives of Area 51 and the sites they attend… thank you both!
The regulars were there… getting BRR-fine tuned! Nomad, Slice and Purell joined for the early warm-up.
Retread… solid! Insomniac is kicking butt with multiple runs this week of some pretty hefty mileage. Can’t wait to see him on the BRR course! Houdini, the same!
Beefeater was looking strong… he’s gearing up for BRR 2018!!
Early Bird was keeping a great pace out there! High Tide wasn’t far behind. High Tide is another great example of someone making huge progress in 1-2 years. HT was a 0.0 miler just a little over a year ago… then he caught the BRR bug… now he’s hooked!
I say it every week… but you guys are AWESOME! Thanks for your commitment to the site, and for making it fun!!
Announcements:
Ever have one of those mornings where the alarm goes off, you get up, sit on the couch then 30 minutes somehow passes you by? Yeah it was that kind of morning. Fortunately I got there with 2 minutes to spare!
Grab your bells and follow me for
COP:
SSH x 20
IW x 15
Grab the bells and off we go to Diesel Alley, but with no busses the air was clear and we could get on the line.
Start at 10 and do: 10 Goodmornings, 10 Swings, 10 Overhead Presses
move to line 8 for 8 Goodmornings, 8 Swings, 8 OH Presses
you get the idea, down to 6, 4, 2
drop the bells and run to the road and back, pick up the bells and back up the ladder we go!
2 Goodmornings, 2 Swings, 2 OH Presses
then 4, 6, 8, 10
drop the bells, run to the 2nd light pole and back
rack your bells and follow me to the new track and line up on the edge for 50s!
40 curls, sprint to other side, 10 Merkins & sprint back.
30 curls, sprint, 20 Merkins, sprint
20 curls, sprint, 30 Merkins, sprint
10 curls, sprint, 40 Merkins, sprint
Run a lap, plank for the 6
Next round
40 Goblet Squats, sprint across, 10 LBCs sprint back
30 Goblet Squats, sprint across, 20 LBCs, sprint
20 Goblet Squats, sprint across, 30 LBCs, sprint
10 Goblet Squats, sprint, 40 LBCs, sprint
Run lap, plank
Next
40 Flutter Presses, sprint across, 10 Carolina Dry Docks, sprint back
30 Flutter Presses, sprint across, 20 Carolina Dry Docks, sprint
20 Flutter Presses, sprint across, 30 Carolina Dry Docks, sprint
10 Flutter Presses, sprint across, 40 Carolina Dry Docks, sprint
Run lap, plank and we are out of time!
Announcements:
Poptart on Q for Outland, Bernanke on Q for Thrive, Posse on Q for Conviction this week and Bullwinkle on Q for Watchtower (which per my experience and what the F3 website says is at Weddington Elementary, there has been some mumblechatter about it being at the H.S. but that has not been communicated if changed.)
Jabberwocky on Q next week for his 40th at Overdrive.
Moleskin:
I love that most guys have their own kettlebells finally! It really gives us so many more options for these gear workouts. Today was a good example of that and I plan on continuing to up the level.
Skunkworks was always my favorite yet brutal beatdown and it was always my goal to get Overdrive to look to that as an example and this workout was a taste of that.
Everyone did a great job and it was great to have Playoffs and Woody back out in the gloom. There has been so much progress made by this group and it really shows. Proud of you guys and the work you have put in.
At the end there was some mumblechatter about just leaving the bells where they were and donating them to the school so we didn’t need to pick them up again… that is a win in my book.
Always and honor to lead, AYE!
Hair Band
It was great being back with the boys again. I fear I may have scarred a few off this morning with my chiding towards Glass Joe. However, true to my promise, I designed a workout to take care of Hairband. There was almost NO running.
The Thang:
A solid disclaimer was given at 7am along with a few sad Sally comments about the low numbers of the PAX.
After a quick Hairband mile, the PAX executed:
20 x Side-straddle Hops
20 x Imperial Walkers
10 x Good Morning Nashville
Followed by supine pull ups to the tune of Bring Sally Up.
Followed by merkins to the tune of Bring Sally Up.
Followed by squats to the tune of Bring Sally Up.
We were all glad Ms. Moose was dead and gone as we moseyed to the bleachers at the football field and partnered up for:
200 combined LBCs
100 combined Derkins
200 combined Step Ups
Afterwards, we held up the wall in a people’s chair for fifty air presses.
On the mosey back we stopped for a quick plank for the six to catch up and then headed back to the speaker. It was hard to get the phone to let me in due to all the moister, but the PAX held plank just fine.
The main event:
Roxanne by the Police was played. We did a burpee at every Roxanne and a merkin at every red light. Lots of good work here – and chuckling.
Ghostbusters was played next. We did a burpee at every Bustin’, 4 lunges at every Ghostbuster, and 4 squats at every I Aint Afraid of No Ghost.
We moseyed around to the side of the MS for some cheese weave, only to find the cheese had been eaten. Therefore, we did some rosalita x 20 in cadence and dips x 20 in cadence.
Our time was concluded back at the COP with LBCs x 20, plank, and quick 10 count 6 inches by Bernacki.
Bernacki took us out and prayed for a friend of his who has melanoma on his foot while his wife has a fighting cancer.
Moleskin:
Woody showed up at the end to tell us about his tummy tuck (i.e., hernia surgery). He should be back next week. Glad you are healing up well Woody. Dr. Rhythm brought out his 6 year old 2,0 Superman. Superman crushed us all! I must admit I was a little Sad Sallied myself at the low turn out this morning. I have missed being away from the PAX this summer!
Posted on behalf of Smokey
8 PAX for YHC’s VQ at #F3Conviction.
The grumblechatter and mumblechatter really warmed YHC’s heart and made him feel like he was getting the job done–thanks HIM’s!
As only a virgin can do—I fumbled my way through the disclaimer and immediately wondered “am I ready for this?” Only way to find out is to GO FOR IT! The QDRENALINE was pumping and we hit the ground running for a solid Hair Band mile around the parking lot, then circled up for COP.
COP
SSH IC x20
IW IC x20
Arm Circles: front and back x10 each way
Abe Vigoda x10
The Thang
Mosey to the back parking lot and partner up Now for a little game of footsey — Begin the grind: Everyone starts in the middle of the lot, partners lock feet together, each does WWII sit-ups x20. Then partners run to opposite ends of lot and do Merkins x10. Repeat x10. Enter the grumblechatter and mumblechatter. 20 sit-ups? they say… Repeat 10 times? they say… Touch feet? they say… YHC questions his Weinke. Is it too hard? Is it too long? NO! YHC reminds himself… it’s just right!
Things start well but at round 4 the PAX is feeling the anger rise. YHC calls an audible: After round 5, switch to LBC’s. The mumblechatterers declare that many got a head start on that after round 2. Being YHC’s VQ, timing is hard to guage—another audible is called: Due to timing—stop after 7 rounds. This seems to bring joy to the PAX. Mosey to the end of the lot where the basketball goals are located. An impromptu biology lesson had to be given to an unmentioned PAX (you know who you are)—yes, starfish have 5 arms and a mouth in the center.
Starfish: Angle Grinders x 10 (middle) Squats x15 (arm 1) Bombjacks x 10 (arm 2) LBC’s x 20 (arm 3) Peter Parkers x10 (arm 4) Burpees x 5 (arm 5) YHC was slower than the PAX and let his VQ inexperience show by not giving instructions for those who finish first. Thankfully, Glass Joe stepped up for a classy Q-Jack of plank maneuvers.
Mosey to the playground Head to the picnic tables for 5 rounds of: Squats x15 (making sure your 6 touches the bench) Dips x 20 Mosey to the front lot, back to the start for
Mary
Flutters IC x20
Rosalita IC x20
Back Scratchers IC x25
Superman 30 seconds
COT
Drop Thrill takes us out
Moleskin —
This was a great day for YHC! YHC has been dreading his VQ since his first post 4 months ago. A lot of self-doubt has been overcome in these 4 months, but there was still that question “can I do it?” —Pulling up to the AO, YHC saw his fellow PAX and a special appearance from Drop Thrill, a PAX who lives in Fort Mill and drove a long way to give YHC some support. What a guy! Amazing! Thank you! Also, YHC was grateful to see the HIM who EH’d him to joining the F3nation, Hair Band. Thank YOU, HB—myself and my family are reaping great things! —Despite the fumblings and perhaps over-ambitions of an eager YHC on his VQ, the PAX seemed to enjoy their “maderate” beatdown and certainly got their money’s worth. —Thanks for letting me lead!
Posted on behalf of Mindcrime