Three dozen of Charlotte’s best gathered on this fine morning for a Pre-Veteran’s Day Centurion / The Brave convergence.
The Thang
Head out of the launch and make our way to the bull ring. Once at the bull ring, circle up in the parking lot for COP. Exercises were Merkins x 10, Mountain Climbers x 10, Peter Parker x 10, and Low Slow Squats x 10. All done in cadence.
Short mosey back to the entrance of the bull ring. Instructions were given for the upcoming set. We would run a loop of the bull ring stopping at each of the six bumps along the way performing the called exercise. We would do 11 reps at each stop. The reason 11 was chosen is in honor of Veteran’s Day. The formal end of hostilities of WWI ended on the 11th hour of the 11th day of the 11th month. That day was chosen as Veteran’s Day so this seemed appropriate. A total of 4 loops were completed. The exercises were Merkins, Jump Squats, Heels to Heaven, and finally Burpees. We regrouped after each loop. The first finishers of each loop were rewarded with Mary.
Squid took over and led the Pax in some more advanced Mary.
Regroup and head out of the bull ring taking a left on Ballantyne Corporate Pl. Head down to the fitness trail taking a right onto the trail. Go down the trail, stop for 11 pullups, then continue to the bridge. Everyone grab a rock suitable for lifting and running. Carry the rock to the entrance of the Snyder’s Lance parking lot. There are five light poles on the right side of the parking lot. Carry the rock to each of the five lights and perform Thrusters on the way out. Turn around and run with the rock straight back to the start. The reps at the lights were 11, 10, 17, 7, 5. For those that do not know, today also happens to be the birthday of the United States Marine Corps. It was founded November 10th, 1775. Hence the rep sequence. YHC is a Marine so this needed to be incorporated into the workout somehow. Time was running short after one round so return the rocks back to the pile and mosey back to the launch. There was a little less than two minutes left so perform Burpees while we wait. Done.
NMS
It was a honor for YHC and Squid to lead on this day as veterans. Let’s keep veterans on our minds more than just this one day. Without veterans past and present what would we as Americans have? Remember the saying Freedom Isn’t Free. It is indeed not free. People have and are putting their lives on the line so that we can have the things that we have. Without them there is no freedom. Without them there would be no United States.
Announcements
-A51 Christmas Party, 12/8
-SOB Christmas Party, 12/16
-Turkey Trot on Thanksgiving in Blakeney
-Joe Davis Run for Recovery, 1/6
Semper Fi
Lite crowd today at F3 Mountain Goat… YHC did not get the convergence memo… plus several are tapering for a little thing called the Charlotte Marathon/Half/5k.
So 4 of us gathered in the Arctic Tundra of South Charlotte Middle School for “Manager’s Choice”… which was tempo/shakeout run to Bevington and back.
We also planned to allow for a convergence with Java Run… and since that is on Saturday, we knew we were on our own.
In the end, we completed 3.2 miles, and enjoyed some coffee and fellowship to boot! Those who decided to miss and/or taper missed out on a rare opportunity!!
Great to have Huggy Bear out again! I’m officially moving him back to “regular”!
Kilowatt and Nomad were strong as usual… good conversation… great shakeout ahead of the Half!
Happy Veterans Day to Nomad!! Thank you for your service! And that “Thanks” goes to all of our F3 Brothers, plus family members and friends that have served our Country!
We finished the festivities at Panera.
Announcements:
A Union County 2nd F started a conversation that led to 8 #HIMs meeting in the pouring rain on a chilly Thursday morning and going for a tour of the local neighborhoods. It all started with discussion when Shake N Bake and I learned that Cool Runnings had closed, leaving Union County without a running workout. In true #HIM fashion, SnB volunteered to start one, bought YHC another adult beverage and proceeded to EH me into launching it with him.
The new workout still doesn’t have a name, but it does have a purpose — to give PAX who want to log a few extra miles each week (but aren’t getting enough by doing pre-runs). The goal is to provide an running/bootcamp workout that will keep everyone together and allow guys to build speed & endurance as they train for an upcoming road or trail race. It is not a moderate running workout.
As mentioned, it was pouring rain at Socrates Academy at 05:10 when YHC parked, but the cars started rolling in. The rain slowed and the disclaimer was given. We set out to get a few miles & do a few merkins.
COP
SSH X 20 IC
IW X 20 IC
Mosey down Weddington Ridge to the intersection of Cameron Creek stopping at each road hump for 5 Burpees OYO. Ping pong back to pick up the six or plank until they arrive.
Hang a right on Cameroon Creek and mosey to the intersection of Hampton Glen. Hang a left on Hampton Glen and stop at the intersection of HG & Savannah Hills. Partner up.
P1 runs right on Hampton Glen to the cul-de-sac. P2 runs left on Hampton Glen to the other cul-de-sac. In the right cul-de-sac, perform 10 jump squats. In the left, 10 Carolina Dry Docks & return. Do 10 hand slap merkins when you meet your partner & then proceed to the opposite cul-de-sac & perform exercises. Repeat until 6:00.
At 6:00, mosey back to Socrates, circling back as needed to pick up the six. When we returned to the cars, we did light, intentional stretching for approx 2 min. until it was time to call it.
Announcements
Charlotte Marathon & SPEEDFORNEED event this Saturday. Come & support
We need a name. Suggestions encouraged.
*I’m sure there are others, but I can’t remember them now & didn’t record them then.
The Wet Moleskin
What do you get when you mix alcohol and beast athletes who want to step outside of their comfort zone and create an opportunity to help others? You get our new Thursday running workout. We didn’t expect the rain and frankly, YHC wished there was a “Cancel All” button on his phone when the alarm sounded at 4:45 Thursday. I didn’t expect anyone more than Shake n Bake and myself to show even though we had HC’s from several. I couldn’t believe my eyes when the headlights began to appear on Weddington Road and the cars started pulling in. It’s a true testament to how ISI and how guys are 1) accountable to each other, 2) accountable to themselves, & 3) willing to push themselves to become better athletes and men.
Some in attendance were self-declared “non-runners”. Not any longer, my friend…..
Some may have never run more than 3.1 miles in their entire running career, but they got a taste of .5 miles more and realized they can run faster & farther than ever imagined.
Some alleged to have scared up a couple of the local wildlife and had a stare down on Hampton Glen. I guess the local bucks didn’t like us invading their turf. For Gypsy’s sake, I’m glad it isn’t rut season (you city folk will have to look that up).
There was lots of mumble chatter about a workout being advertised on the F3UC Facebook page but meeting in Mecklenburg Co. I’ll only say that we’ll do whatever it takes to get numbers. #donthate
Last thing I’ll say is, it’s always nice to end a workout with more in attendance than you started with. Right, Radar?
Come out & join us next week. Same F3 time (Thursday @ 05:15), same F3 location (Socrates Academy).
Thanks to SnB for asking me to help with this launch. I need it. Thanks to all who braved #Cantore and showed. I needed your presence there more than you needed mine.
Whether it’s running, gym workouts, or boot camps; sometimes trying to be too creative just doesn’t makes sense. Barefoot running…really? Crazy hip flexer movement with a barbell on your lap while bending over a bench (yes, I’ve seen that), or coming up with random, combo exercises that take too much time to explain and never really work that well. So…we did none of that today…instead 11 men embarked on the following journey:
Mosey to lower parking lot for COP: SSH, IW, Low slow squat x 20 each with 10 merkins OYO in between (regular, wide arm, diamond)
Mosey to lacrosse field…(Doh… sprinklers, sloshy wet grass, “Omaha!” to middle lot). Sprint to each light, 5, 10, 15 burpees at each light.
Mosey to kindergarten area, partner up, P1 exercises, P2 runs around circle lot and flapjack: Dips, step ups, derkins x 30
Mosey to rock pile, everyone grabs a legit lifting rock: Bicep curls, overhead press, tricep extensions, Thrusters x 25, run to back lot and back (near graveyard) between each set. Plank work waiting for six.
Mosey down to main sanctuary lot, three (or 4) man grinders, squats on one side, merkins on opposite, run 40 yard between, repeat approx. 7 times through.
Mosey up to main lot, AYG sprint backwards on fire lane back to start. Circle up for Mary, protractor, freddie mercury, rosalita, LBC (until it burns) and finish with burpees. DONE.
Unfortunately we had yet another miscommunication on the Q schedule, this time just a bad email address. So Cottontail showed up not knowing he had the lead today. No worries, the Kevlar site Q’s keep our feathers numbered for just this sort of emergency. Hence YHC stuck with what I know and what feels good around the Covenant Day campus. Hopefully everyone got something out of it. We will get Cottontail back on the schedule very soon. Thank you everyone for showing up. Thank you Horsehead for the takeout prayer.
Couple announcements: Good luck to all those running in Charlotte Marathon tomorrow with F3 and Speed for Need. Convergence at Kevlar with Joust the Friday after Thanksgiving. Also, 3rd F will be converging at ChickfilA with other sites, including Shore for support. Please see web site and more info from Bulldog.
And Happy Veterans Day to all those who have served in this fine country’s military. Thank you for your service. Have a great weekend!
4 guys showed up for Devil’s Turn today. We ran. Paper Jam was there.
That’s it.
Backblast over.
Bunker
Announcements –
More races coming this winter. Sign up for Xmas party. Tip your server.
Grit and grind no sunshine; Strong and bold wet and cold. Iron sharpened iron at Meathead yet again……………………………………………………
6 beasts (including 1 FNG) answered the call to rise from ye old warm dry fart sack and embrace the wet cold world, partnering up to test their mettle and forge their strength and endurance.
English translation:
After a thorough disclaimer, this is what we did: Quick prayer of gratitude – thanks for the first breath we each took this morning, and for getting out of bed, healthy enough to make the tough choice to post today.
Mobility Warmup: SSH, IW, Merkins, (walk to the covered side walk with kettle bells), Flutter Kicks, 2 Handed Swings – 10-20 reps each
Muscle Warm Up: Clean and Press; Dead lift, Upright Row, and Goblet Squat; Curls; Tricep Extensions – 5-10 reps each
Partner up for PT Tests:
2 min max push-ups
2 min max sit-ups
2 min max two-handed swings
2 min max weighted squats
(Unanimous PAX vote)
Tally up team totals. Winner gets to use the 50 lb ruck for next set and when done pass it on.
(Q decision not to record totals. 50lb ruck open to any takers).
Weighted Carries:
P1 & P2 walk in opposite direction, exercise, return to center, exercise, repeat with new exercises – 10 reps each
Left suitcase carry then clean. Right suitcase carry then clean. Hand slap merkins.
Left rack carry then press. Right rack carry then press. Partner derkins.
Left suitcase carry then 1 handed swings. Right suitcase carry then 1 handed swings. Flutter press.
Left rack carry then squats. Right rack carry then squats. 1 legged merkins.
Full Body KB Work – 10 reps each
Dead lifts
Upright Rows
Goblet Squat
Overhead press
Dead lift to upright row to goblet squat to overhead press complex
Curls
Tricep Extensions
Doubles – 5-10 reps each
Swings
Cleans
Squats
Cleans to rack squats to press
5 MOM
Flutter Kicks, Heels to Heaven, Freddie Mercury, American Hammer
Ye Ole Pair o Tough Skins
Well, YHC was pleasantly surprised to see 5 others make the right choice today to post to Meathead, despite the weather. Strong work by all! Kotters to YHC who hasn’t posted at Meathead in 3.5 months?!? Veteran crew today, although some are newer to Meathead – keep coming back! T-claps to our FNG today. Not only did he pick a gear AO for his first post, in crummy wet cold weather, but he hoped a fence and walked 10 minutes to get here! Welcome, Brad Johnson aka Duluth. He recently moved here from Colorado for his wife’s volunteerism at a local church, bringing 3 kids with them. Originally from Minnesota, he attended U of M – Duluth. Not the most creative F3 name, but fitting for this cold morning.
Not much mumble chatter. Everyone got to work quickly. There was no where to hide under the lights on the covered sidewalk. Everyone pushed through the varied sets with fairly small reps. We started off with some 2 min PT testing. This is a great way to burn a few minutes at home or at work or anywhere. And a great way to test yourself against your self and measure your fitness/progress. The weighted carries proved not too challenging, since the distance under cover was pretty short. Hopefully the various KB exercises gave the pax a good all around work out. I didn’t think it was too tough at first, but then realized it was hard to wash my hair and stand up from a chair, so maybe I’ll be sore in a day or 2. YHC has let fitness and diet slide lately, so this Q was a great way to jump start it again.
The team of Stone Cold and Rachael seemed to be killing the push-ups and the sit-ups. YHC had given up the dream of not quitting the push-ups prior to the 2 min mark, so was able to sit and watch everyone else knock them out once I failed to finish. Those 2 seemed as fresh at 2 min as at the start, with perfect form. Sanka and Blazing Saddles were the quiet assassins today, just killing the exercises with seemingly no fanfare. And Duluth pushed hard and finished strong too. Don’t think he modified/reduced the exercises.
Stone Cold (former GRT from ye ole’ days), tried on the 50 lb ruck just in time for YHC to announce goblet squats – burned! Someone else wore it briefly too, Sanka or Blazing Saddles maybe? Sorry I didn’t incorporate that tool better. Maybe next time…
Thanks to the following musicians, who took chances and kept grinding, until they were able to provide us long-lasting music, which we enjoyed today: Tom Petty (RIP 2017), Green Day, Chuck Berry (RIP 2017), CCR, Quiet Riot, Beastie Boys, Van Halen, R.E.M., Twisted Sister, Dire Straits, Weezer, The Cars, Flat Duo Jets.
COT: Thanks for the take-out Sanka.
Announcements: Charlotte Marathon, Half-Marathon, Half-Marathon Ruck, and Speed for Need
Thanks to the absent site Q’s – Voodoo and Witch Doctor – for the opportunity to lead. As always, I’m better for it. Aye!
SYITG
MAD
13 PAX assembled at 0530 hrs in the Regal Cinema Parking Lot in wet 45 degree weather. It rained before the workout and after the workout, but pretty much held off for 45 minutes.
There was a surprisingly good turnout despite the less than ideal conditions, but the Pax showed they would not be deterred.
After the usual preamble about not suing the Site Q Billygoat, Adobe gave a disclaimer about his lack of professionalism. Gooney wondered out loud about how Adobe was actually on time for the workout. 200 pushups later and I think he forgot that comment.
The workout started with a short warmup lap, Sidestraddle Hop, Imperial Walkers, and then a couple rounds of 4-Corners.
Merkins x10
Corner 1: Balls2theWall x5
Merkins x10
Corner 2: Run up Hill, LoSlowSquats x5
Merkins x10
Corner 3: Burpies x10
Merkins x10
LBCs x20
Rinse and Repeat
It wouldn’t be a proper Rebel Yell workout without tackling the Murder Horn, so the Pax ran down the hill and up the other side stopping at every stoplight to do 10 Merkins. (Up to about 160 Merkins by this point)
At Thornhill Park the Pax partnered-up doing exercises alternately:
Dips x20
Hand-Slap Merkins x10
Pullups x10
Hand-Slap Merkins x10
LBCs x20
Hand-Slap Merkins x10
Pullups x10
Hand-Slap Merkins x10
We Indian-runned it back down and up the Murder Horn at a good pace back to the Launch.
Then, 4 sets of People’s Chair with arm raises on a couple of them. Finally back to Mary.
MARY:
Freddy Mercury
Protractor
0615 hrs:
Driving away from Rebel Yell, the rain started to pick up again. Good timing.
PAX –
This weekend is it. Charlotte Marathon Relay with SPEED FOR NEED. Tolkien has been putting in extra hours (is that even possible?) getting 20 riders and runners ready to go. The weather is clear but a bit chilly.
We encourage all co-running, co-pushing and cheering on the course for any and all legs. There will be four chariots and teams at various but similar paces. We have estimated the times at each EZ. A lot of effort and planning has gone into this, but like all Marathons, S#!+ happens on the course that may impact timing. As pushers we have committed first and foremost to the safety and enjoyment for the kids, sometimes that takes extra time.
ORIGINAL PREBLAST BELOW
On Saturday November 11, SPEED FOR NEED and F3 Nation will be pushing the most riders ever in one day! 20 WW2 veterans (95-102yrs old) will be honored on Veterans Day, along with kids and others without the ability to run themselves will be joining us to run the Charlotte Marathon Relay.
For those who don’t know, the marathon relay is a 5 leg relay race covering the entire 26.2 mile marathon course. The legs are ~4 to ~6 miles long and have fixed transition areas along the course.
SPEED FOR NEED will start off the race with a Rider in each of the 4 Chariots and at each transition will change runners and riders. The initial teams have been set and captained by Bratwurst, Scabby, Subway, and Alf. In some cases other relay teams or single runners will be running along side the SPEED FOR NEED racing chairs. All are welcome to sign up and join. We expect each of the chairs will be moving at different paces as well.
You don’t want to miss Charlotte’s biggest day of racing and the biggest day for SPEED FOR NEED participants. If you need some inspiration watch a few of the epic Youtube videos posted of past races and events:
https://www.youtube.com/user/mrkevinmyoung
How can you support?
Sign up and official event details here: http://runcharlotte.com
A huge thanks to JRR Tolkien for his tireless efforts and leadership to the cause #HIM.
-Alf
16 PAX either didn’t read the Preblast (or there wasn’t one posted in the normal place) or fought through suggestions in their head that hills, hard intervals, and short recoveries weren’t going to be their thing this Tuesday morning in Ballantyne.
The THANG:
The Moleskin:
It’s a pleasure running with you gents every week! As I was reminded last week running a workout on my own during some travel, you can go much harder when you do it with others. When alone, it’s too easy to give up! Thank you all!
See you in the Gloom,
Bratwurst
Faster, Higher, Stronger – Let’s try to get Faster overall (better endurance) by running some Higher minute intervals to build our Stronger lungs and heart for more capacity. In the end, 19 PAX set out on a brisk 45 degree Tuesday morning to get in some speedy distance intervals. Most PAX got in about 6 miles for a good bit of running in an hour.
Preblast:
The THANG:
Moleskin: