Preblast – Mixer Upper #2
PAX that launch from the Vine Restaurant in the Ballantyne AO on Tuesday morning will be treated to a Gaines Gainz special Fixer Mixer Upper workout of varying speeds.
The THANG:
- 0500 – 2nd F warm-up for the earliest and heartiest of PAX, or perhaps the PAX that just need more time warming up than everyone else.
- 0515 – Leave the Vine Parking Lot and head towards N. Community House. Needing to maximize time this morning, we’re going on a direct route through the Ballantyne Resort parking lot. Arrive at the back porch of MetLife by 0525 having mosied at a warm-up pace suited to the Individual. Arriving early just means more stretching or jogging.
- 0525 – Drills and such leading to the N. Community House and Ballantyne Commons intersection. Note, if arriving late, this is at the light, not at the normal cut through.
- 0530 – Begin Mixer Upper intro of Threshold Pace (typically 1:00/mi slower than your mile PR, you can find a better calculation here at http://runsmartproject.com/calculator).
- 6 minute Threshold Pace (close to 1mi for the fastest PAX, these are often known as Mile Repeats), with a 2 minute recovery jog (recovery 1min longer than normal for this distance, for some PAX are in final training stages towards Kiawah Half and Full). Route will be “up” N. Community House towards Endhaven. 2 minutes to regroup mostly to the Six and cross over median to run “down” N. Community House back towards the light at Ballantyne Commons.
- 6 minute Threshold Pace, 2 minute jog – “down” towards MetLife
- 6 minute Threshold Pace, 2 minute jog – “up” towards Endhaven
- 6 minute Threshold Pace, 2 minute jog – “down” towards MetLife
- 0602 – Begin Mixer Upper middle of Repetition Pace (1mile race pace, 95% sprint effort)
- 200m at Repetition Pace using the cones marked at 100m along N. Community House, 2oom recovery back to Cone #1
- Repeat until you need to:
- Leave to get back to COT by 0615 (using Threshold Pace) – or –
- Finish 6 total rounds of 200m, knowing that your closing ~1mi of Threshold Pace will get you back to COT around 0620-0625.
- Make sure you head back with someone else
- 0608ish – Close Mixer Upper with Threshold Pace
- ~1mile (or 5-6 minutes, or where the light crossing Hwy 521 at the resort or Ballantyne Commons comes first) back to COT
- mind the traffic, don’t play crossy road
- 0615 – 0625 – Come into COT and get counted (Backblast will be posted…I think)…
- 0630 – 3rdF Timekeeper discussion – open topic presented by Haggis.
See you in the gloom,
Bratwurst
Cyber Monday at The Big House
6 Pax dragged themselves out of their warm #Fartsacks on a chilly November morning to Post at #TheBigHouse for their DownPAINment.
The Thang:
COP:
Take a lap around the park entrance and circle up in the parking lot COP:
- 5 Burpees OYO
- SSH x 25 IC
- IW x 20 IC
- Merkins x 10 IC
- Low Slow Squats x 15 IC
- Windmills x 20
- Mountain Climbers x 15 IC
- Cherry Pickers x 20 IC
Ball Field Lap:
Mosey around the ball field stopping for called exercises. Partner up, run in opposite directions, meeting for 10 handslap merkins, continuing their lap planking until the 6 returns. Repeato.
Bench Circuit work:
Move over to the nicely covered picnic benches for three rounds of circuit work, Derkins x 10, Dips x 15, Step-ups x 10 each leg.
Ark Loader Relay (sort of)
Partner up, Partner 1 will perform called exercise will Partner 2 performs called animal movement. Partner 1 runs to catch Partner 2, flapjack, repeato there and back
- Round 1 10 Merkins/Bear Crawls
- Round 2 10 LBCs/Crab Walk
- Round 2 10 CCDs/Lunge Walk
Mary:
Head back to the start point with 5 minutes left for some Mary.
- Flutters x 20 IC
- LBCs x 15 IC
- Rosalita x 15 IC
- Dolly’s x 20 IC
- Protractor
Moleskin:
- Great effort by the PAX today, we covered 2.3 miles today. YHC wasn’t sure about the distance of the ball field loop, approximately .35 miles per Dumpster Fire and it provides a good stretch of the legs.
- Snowflake was out in front, (RESPECT).
- YHC hates bear crawls and the transition from CCDs to crabwalks was challenging.
- Dumpster Fire was bundled up for the cold today which may or may not have affected his SSH and flutter kicks.
- YHC didn’t know if it was going to be a Sharks vs. Jets rumble with the Camp Gladiator folks as we passed by several times. The CG playlist needs improvement BTW.
- This was only YHC’s 3rd visit to The Big House and it is a great AO, lots of opportunities and I’m looking forward to Q’ng again soon. It’s also the safest AO for parking, just sayin’.
- Thanks to Dumpster Fire and Pvt. Benjamin for opportunity to lead and please sound off with any mumble chatter.
Announcements:
- SOB Christmas Holiday Party 12/16: https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/
- Area 51 Charlotte Christmas Party at Seaboard in Matthews 12/8/17: https://f3southcharlotte.com/?s=christmas+party
- Joe Davis Memorial Run 1/6/18 support our F3 Brother Rock Thrill and his family with this event. Register here: https://joedavisrun.racesonline.com/
- Pineville Shop with a Cop, see Dumpster Fire
The Brave / Centurion Post-Thanksgiving Convergence
11 Centurions and Braveites converged at Ballantyne Corporate Park for a special late edition convergence the morning after Thanksgiving. 5 miles were covered amidst a smorgasbord of exercises. To everyone’s amazement, Mario did not poop his pants.
Thang
Mosey to corner of Huffines Ln and Ballantyne Commons Pkwy (near BB&T). Circle up for instruction.
Run West on Ballantyne Commons Pkwy, up Ben Nevis to very end (light at Lancaster Hwy). This is exactly 1 mile. At start, end and every side-street / entrance in between (8 stations total), stop for merkins. Start with 2 reps and increase by 2 at every station, for 72 reps total. Mary when done while waiting for the six. Then run the route in reverse w/ jump squats instead of merkins. Then original route with star crunches. Then reverse route with burpees. 4 rounds of this = 4 miles, ~400 ft elevation gain, 288 reps
After round 2, mosey to retaining wall on Conlan Cir next to Tony’s Pizza:
- 25 fast curb jumps
- Bear crawl across Conlan Cir
- 10 pull-ups on retaining wall
- Muscle up and over retaining wall
After round 4 return to retaining wall:
- Same as before but add a 2nd set of 25 fast curb jumps after the bear crawl
Mosey back to Vine.
Moleskine
It was great to get out and Q for the first time in about 4 months due to marathon training. YHC was happy with the turnout considering it was a holiday weekend. The 0700 start time and convergence surely helped. Bout Time and Mario led the pack most of the way, with Doc McStuffins and Bunker not far behind. The last mile w/ 72 burpees was truly terrible. Great effort by Cobbler who continues to challenge himself. Considering the gluttony that normally happens on Thanksgiving, YHC fully expected at least 1 PAX (Mario) to have to make a beeline for the CVS bathroom, but there was no news to report on that front. Some of us celebrated with Nutty Monkeys at Einstein’s coffeeteria, where we got to hear Hops’ incredible car story. Spoiler alert: everyone loves Hops (and for good reason). Cobains to Doc and Frasier who survived a similar workout courtesy of General three weeks prior. Thank you Mario, Fire Hazard and Thin Mint for the opportunity to Q the toughest workout in South Charlotte.
Announcements
Sign up for the SOB Holiday Party
Sign up for the 2018 Joe Davis Run for Recovery
Want to lose 10lbs of ugly fat?
Cut off your head! ~Heyyyyyyyoooo!
Seriously, folks in addition to a healthy diet – interval training is a sure fire way to fire up your metabolism and shred pounds. Today’s Foxhole was power-packed with opportunities to ramp up the heart rate and get swole. Here’s what was served up –
Run the long lap around the school.
COP
Side straddle-hops x 15
Halos x 10
Imperial Walkers x `10
Around the World x 10
Low, Slow Squat (no bell) x 10
Figure Eights x 10
Catch Me If You Can
Partner 1: both bells, farmer carry
Partner 2: 3 burpees, ran to tag your partner
Repeat around until you complete the parking lot circuit
Tabata 1 – Two-handed Swings
20 secs of swings, 10 secs rest, Eight rounds
Bar Work 1
10 Pull-ups or jump pulls
Tabata 2 – Thrusters (squat + press)
Bar Work 2
10 Pull-ups or jump pulls
10 Knees-to-elbows
Tabata 3 – Rows
Bar Work 3
10 Burpee to pull-ups or jump pulls
10 Knees to elbows
Tabata 4 – Bell on chest, crunches
Bar Work 4
10 Pull-ups or jump pulls
10 Knees-to-elbows
Five – all-you-got-pull-out-all-the-stops-don’t-quit-push-yourself-go-go-GO-SPRINTS!!
Announcements
Sign -up for the following –
F3 Christmas Party
Jingle Bell Run
Joe Davis Run
Darn I Lost My Headlamp
7 PAX ignored below freezing temperatures to heat it up at Blakovery. This week it was time to return to the Providence Country Club. With no disclaimer and headlamps set, we were off.
Out to Ardrey Kell, up to Tom Short Rd a quick left into PCC and then left onto 3 Lakes Drive, right onto Congressional Club Dr.,right onto Colonial Country Lane, right onto Lundin Links Ln., right onto Pine Valley Club Drive and a long run to Tom Short Rd. Right on Tom Short then left on Ardrey Kell and we were back home for frozen yoga led by Paper Jam.
MOLESKIN:
Today Bratwurst convinced me to wear a headlamp (trying to get me prepared for BRR) On the home stretch down Ardrey Kell, while adjusting my hat, the headlamp fell off. It only tool me about 25 yards to realize it was missing and I had to backtrack to find it.
Thanks to Wingman for hanging with me, it may be time to recruit some slower guys to stay in the 6 with me.
Ruck Zero
13 Pax including a 2.0, lifted themselves from their tryptophan slumbers and made the right choice by posting to #RockZero for their DownPAINment.
The Thang:
COP:
Mosey over to the parking lot facing Route 51 for COP:
- SSH x 20 IC
- IW x 20 IC
- Merkins x 10 IC
- Low Slow Squats x 15 IC
- Windmills x 20
- Cherry Pickers x 20
Rock Work
Mosey over to the rock pile near the ball field, partner up, pick a lifting rock, size and speed does not matter. Partner 1 does called exercise while Partner 2 runs to the light pole and back. Flapjack. Two rounds of the following:
- Curls
- Tricep extensions
- Overhead Presses
- Squats
Ruck/Coupon PT:
Return to the start point, picking up a variety of rucks and coupons, mosey over to adjacent and less busy parking lot. Line up abreast, performing the called exercise with the coupons, then run to the nearest light pole and back between each. The PAX moved over one spot to get a taste of each coupon.
- Mountain Climbers x 15
- Push-ups x 10
- Squats x 15
- Crabwalk and back
- Overhead press x 15
- Swings x 15
- Lunges x 10 each leg
- Flutter kicks 4-ct x 15
- Squats x 15
- Walk with coupon and back
- Thrusters x 15
- Push-ups x 10
Bench Circuit work:
Return the coupons to the start point and mosey to the benches next the church for two rounds of circuit work, Derkins x 10, Dips x 15, Step-ups x 10 each leg.
Mary:
Head back to the start point with 5 minutes left for some Mary.
- Flutters x 20 IC
- LBCs x 20 IC
- Rosalita x 15 IC
- Dolly’s x 15 IC
Moleskin:
- Great effort by the PAX today, we covered 3.2 miles today, YHC wasn’t sure we’d hit the recommended 3 miles but Flipper assured me we still could with all the running back and forth.
- Since it was a Heavy day at #RockZero, YHC wanted to mix it up today, and introduce some #GoodLivin’ to the PAX. Cheese Curd graciously volunteered his new GORUCK Rucker which needs to to broken in and his wife’s ruck for the workout. Hoover and River Rat came prepared with some weighted backpacks of their own.
- YHC wasn’t sure what the turnout might be with the holiday weekend, lucky there were plenty of rucks and coupons to go around.
- Rachael was killing it out there as usual, out in front of the PAX.
- Abba was strong, YHC was partnered up with him and he kept pushing it there.
- TCLAPS to Flipper and Hoover for the pre-run. Hoover is turning into a runner, saw him at the Let Them Soar 5K two weeks ago and he was crushing it, the big man was moving and has slimmed down quite a bit since his first post.
- Flipper commented that it seemed to be “the longest COP ever” while we stretched our hamstrings with Cherry Pickers, they’re the MARSOC Short Card, Google it.
- Welcome River Rat and his 2.0 Shortstop from Rock Hill, thank you for coming. Shortstop was giving Rachel a run for his money.
- YHC met a fellow countryman of Boerewors from South Africa last week, and they asked “Do you know Dieter?” Small world.
- Jet Fuel got the workout in before the Iron Bowl, he voiced some concern for his Tide today. Ickey was not present, he’s pre-gaming no doubt, looking forward to his Twitter feed during the the game this afternoon.
- Best wishes to Abba and his family as the embark on their journey.
- Thanks to Flipper, Boerewors, and Hoover for opportunity to lead and please sound off with any mumble chatter.
Announcements:
- Area 51 Charlotte Christmas Party at Seaboard in Matthews 12/8/17: https://f3southcharlotte.com/?s=christmas+party
- Joe Davis Memorial Run 1/6/18 support our F3 Brother Rock Thrill and his family with this event. Register here: https://joedavisrun.racesonline.com/
SOB Turkey Bowl IV
At least 40 Pax, 2.0’s, and friends met on the gridiron for SOB Turkey Bowl IV. Four teams rotated through a round robin tournament of “light contact” flag.
The usual suspects dominated the competition — led by Mario and Dasher — but everyone enjoyed some good 1F and 2F. There were a few bumps and bruises, but no major injuries. Doc McStuffins did not have to stitch anyone up this year.
Thanks to all who came out for this Thanksgiving tradition. Everyone put it on your calendar for next year. Don’t schedule a trip to your sister’s in Jacksonville instead.
Devil’s Jam Part 2
5 PAX were not afraid of a cold Saturday after Thanksgiving and posted da Vinci.
We did alot of arms, alot of abs and not alot of running.
We discovered a new exercise called the Mongolian Ab Chopper. If you want to know what it is you could ask the guys who showed up or have JRR Tolkien demonstrate.
Thank you for the take out Cul-De-Sac, y’all enjoy the rest of your weekend.
A Little Jam on Thanksgiving Morning
16.2 PAX from SOB, Area 51 and UC gathered at the fountains of Blakeney Shopping Center on a chilly Thanksgiving morning in anticipation of Devil’s Jam. A disclaimer was given and we were off. Mosey to the back parking lot near 131 Main for:
COP:
SSH x 10, 5 merkings OYO, IW x 10, 10 merkins OYO, LSS x 10
MOLESKIN:
Mosey to the corner of Fieldcroft Drive and Blakeney Heath Rd. This was our base for the boot camp portion of the workout. At base, diamond merkins (6 reps), run up Blakeney Health to the rock pile, grab a lifting rock for curls (16 reps) then run to the playground on the corner of Blakeney Dr for pull ups (6 reps). One way back to base stop to for set of rock curls (16 reps). At base, 6 more diamond merkins. Repeat for 3 rounds.
After the lifting stuff was done, it was time to get in some miles. Run down Blakeney Heath Rd, to Ardrey Kell, left on Ardrey Kell to Rea Rd, make a left and go up Rea Rd. and try and make it to Parks Farm Lane. At each street corner stop and do 6 merkins.
At 7:15 everyone turn around and return to the fountains for mary. Exercises chosen by various PAX. Haggis (heels to heaven) Crab Cakes (American hammer), Wingman (dolly), Bratwurst (side plank leg lift) and then someone chose some merkin type activity (I had to run to get my phone) and we were done.
MOLESKIN
As promised we would lift things, and run at least 3 miles. We made it to 4.5 miles. Everyone pushed hard. It was great to see 2.0s: Messi (Bunker) and Howie (Bratwurst). I was able to keep up with Howie for a short while but there was no way I could hang with Messi. The next generation of F3 looks strong.
There was a cross section of SOBs, UCs and Area 51 guys. It was good to see Crab Cake again, I forgot how much he complains about running. The UC was well represented and as always the SOB guys were in force.
The .2 were calculated as Haggis and Frasier. Apparently they had their own “track” workout that started at 6am and Haggis joined us for mary and the COT.
We ended the morning with each PAX expressing what they were thankful for: God’s faithfulness, a new set of twins on the horizon, F3 fellowship, and family topped the list.
As always, it is a humbling privilege to lead a great group of men. Happy Thanksgiving y’all. I am ready to eat!!!