RockZero Memorial Day Weekend Convergence PreBlast
In what has become a tradition, on Saturday, May 27th we will honor the fallen heroes of the US Military with our Memorial Day Weekend convergence. On May 25th, 2013 Radar and Purple Haze launched a new AO called Day Zero with the thought of pushing ourselves further by keeping in mind the sacrifices that others have made for our freedoms. The following year on its 1 year anniversary, with what has become this annual tradition, we did nearly the same workout we will be doing tomorrow. Even though the days of DayZero are behind us, the tradition lives on at RockZero. All AOs and PAX are welcome to join us.
RockZero Memorial Day Weekend Convergence 2017:
- 0700 at Calvary
- Park in normal Anvil/RockZero parking area (closest lot to Rea Rd near NorthFace hill)
- Bring your shovel flags
- 2.0s welcome, but be mindful that this will be an intense workout and we will use the entire campus.
- We will remain as a group for the most part. We will not have separate stations as in normal convergences.
- QICs: Alf, Prohibition, Purple Haze,
- It’s no secret, we will end with 100 burpees
Again, all PAX are welcome and please bring your shovel flags as we will carry these with us to each area of campus we stop at.
Put your mind in the right place by remembering what this weekend is truly about by joining us tomorrow at 0700 at Calvary.
*FAT CAMP – SCHEDULE UPDATE*
*ATTENTION*
We are changing up the schedule for Fat Camp, the Ballantyne area Gear/Strength/Speed workout will be changing times effective next Wednesday, May 31. Workout start time will be moved from 5:15AM and will still run until 6:15AM. You may be wondering, why are you shortening our beat down time. Well in fact Fat Camp will now feature 2 different pre-run options:
- 1st Pre-run will launch at 5:00
- 2nd Pre-run will launch at 5:15, the 5:00 group will circle back through the parking lot to grab the 5:15 runners and run until 5:30
At 5:30 we will start the Fat Camp workout. Benefits to this change include:
- Providing a complete workout option where PAX can get in their miles and stack that with a strength workout
- BRR training is starting up and we want you to adequately prepare for that but maintain your manly physique while doing so
- Later start time will allow the Q more time to set up GEAR + have the option to pre-run as well
Once again, these changes go into effect immediately starting on Wednesday, May 31. Look forward to seeing you brutes at Fat Camp this summer. Keep a look out for the PreBlast of our Summer “Fat Boy” course series that will feature a strength and speed combo course running once a month Jun – Aug which will push PAX against one another in competition in addition to providing a Uvs.U opportunity.
Over and Out – General
Toys in the Junkyard
Fun Friday was tweeted out and 21 dawgs showed up to experience the Junkyard. TR asked YHC mid week to sub for him and the wheels started turning, so I went to the toybox and grabbed a few that aimed to please the Pax.
0530 hit on the Garmin, disclaimer was recited. Cottontail stepped on a duck and so we had to evacuate the circle, mosey around the lot to relocate by the flagpole.
The Thang:
5 Burpees, SSH x 20, Jog around lot (Shovel flag shows up and was planted)
5 Burpees, Merkins x 13, High knees around lot
5 Burpees, Mountain climbers x 15, Carioca around lot
5 Burpees, CDD x 20, Backward around lot
10 Burpees to finish warmup
To the Junkyard and the toys, Partner up:
Pt #1 runs a lap (timer) while Pt #2 does exercise station (flapjack), move counterclockwise
1. Tire flips
2. Pull-ups
3. Balanced merrkins
4. Slam ball
5. Dips
6. Sandbag squat and press
7. KB snatches
8. KB swings
9. Sandbag lunges
10. Agility Ladder
11. Kb Farmer carry
Back to Circle with Partner:
Partner Decline merkins x 20 (flapjack)
Race partner around track
Partner leg shoulder presses x 10 (crowdpleaser, some refusnik)
Race partner around track
MARY- lead up Uncle Leo (thank you!)
LBB, Flutter, Heels to Heaven, Side crunches, probably Dolly too.
One more race around the track
COT- Squid with the Takeout.
Announcements:
F3 Dads starts next weekend: Alf on Q at Beatty park
NEED for SPEED- donate and looking for a race in S. Clt
Witch Dr- Nantan Pod cast: God’s diet for your Health
Kevlar Q list- see Whip to sign up.
Naked Moleskin:
Skinny Semigloss shows up early to many workout to run instead of the warm-up. Somebody might want to join that sadclown for a pre-run.
Harley is very aware of his surroundings. He immediately noticed the yard full of toys and I believe cracked a smile.
Thank you Uncle Leo for leading MARY for YHC. I’ve still got some lower ab issue.
YHC really only called the race your partner to see how fast Rhapsody and Orange whip could get around that track. They were kicking up the dirt fo sho.
Not many like the Partner Leg Shoulder press, probably because they cannot do it. Ha!
Agility ladder- we all need a few more reps on that one to get it down- brand new toy
Balanced Merkin- YHC always get a few “I like that one” from the pax. Happy to please ya.
YHC love to work in the toys (gear) when we can. Hopefully everyone enjoyed it today and maybe even had a little Friday Fun.
Enjoy your Memorial Day Weekend with your loved ones and please remember to reflect on those who have given their life for us to have our freedom.
John 15:13 “Greater love has no one than this: to lay down one’s life for one’s friends”
KB 101 & IODs
11 faithful welcomed the long weekend with what made America great…education and hard work!
SSH x 20 IC
KB 101 – introduce a teaching point and perform 10 swings each time
- “Hips drive, arms guide” – all kettlebell movements are driven or originated by your lower body
- “Long spine is a strong spine” – maintaining a neutral long spine position is crucial for years of swinging pain-free
- Go Heels! – Every lower body movement and kettlebell movement should have a focus on driving your heels through the ground or step
- Slingshot analogy – shins are the Y, hamstrings are the band, butt is the leather that holds the rock…load the slingshot then fire it! Load and explode…hip hinge to full extension with long spine.
- High pulls – bell floats to ear level and you guide it back through the legs. Elbow high and wide.
- Clean – “zip the jacket” – elbow gets close to your ribs quickly and the bell lays over on the forearm without breaking or extending the wrist.
- Snatch – one continuous motion with the hand “entering” the bell. Timing is key and it takes practice so that the bell is not crushing your forearm.
- KB Flow – “become one with the bell” (start playing hokey yoga music in the background at this point) – you can improv a KB sequence between swing, high pull, cleans, snatches, and more.
Transition to 7…uh, 5 Implements of Doom due to Q’s long-windedness
Scorpion Merkins – demo only – push-up while looking to the left and taking your left leg over your right leg as you lower. Repeat on the other side.
Get in teams of 3…one is the runner, one is KB flowing, and the other is hitting one of these 5 options:
- Tire – sledgehammer, flip it, jump over it
- 40lb. MB Squat and Launch
- Battling rope-a-dope
- Moving dolly core annihilator
- Barbell – users choice
Once the threesome has rotated through implement, run, KB, then the whole group moves to the next implement and repeat.
COT
Announcements:
Shake and Bake encouraged a Terrain Run coming soon.
Conviction (new UC moderate AO) opens 5/31. Site Q’s are Bullwinkle, Jabberwokky & Playoffs
Moleskin:
It was an honor to share some gloom with this group of guys this morning. Big love and encouragement to DT…proud of your hard work brother, keep it up. Thanks to HB for the invite and the rest of the Pax for the warm welcome and being open to the KB clinic. Aye!
Simple Yet Effective
21 men showed up to Rebel yell foe a simple et effective workout. Here’s what we did:
The Thang:
MERKIN LADDER COP:
Merkins X 2, SSH X 10, Merkins X 4, IW X 10, Merkins X 6, Squats X 10, Merkins X 8, CDD X 10, Merkins X 10
Meet at the end of the parking lot for a sprint merkins ladder. Sprint down the parking lot row and do Merkins X 5 at the end, sprint down the parking lot row and do Merkins X 10 at the end, sprint down the parking lot row and do Merkins X 15 at the end, 20, 25, 30.
Mosey over to the parking lot in front of the movie theater and partner up. Partner 1 runs up the hill while partner 2 does the called exercise, flapjack. 2 hills runs each. Burpees, Full Sit-ups.
Mosey to the top of the Murderhorn. Plank to wait for the six, then in an out planks X 10. Run down the Murderhorn and turn around and get the six. in an out planks X 10, Burpees X 10 OYO. Mosey up the murderhorn and go back and get the six.
Line up against the side wall of the theater and plank. Do 8 balls to the wall climbs.
6MOM – PAX Choice
COT
Moleskin:
The weather was perfect for merkins. We pushed them out, climbed a hill then trudged up the Murderhorn. It was great to see several FNGs from Wednesday’s FNG day back out at Rebel Yell. Keep posting fellas.
A few observations:
– When did heartbreaker get so fast?
– Philmont is alive!!!! I’ve seen him 2 days in a row!
– Purple haze is getting a lot of gray in his beard…. Dude is still a beast in his old age.
Announcements:
Prayers for Market Timers father and family.
New 3rd F next Thursday at Chick-fil-a at stonecrest.
Fredo has Bagpipe Q on Tuesday
Memorial Day Convergence at the top of the Ballantyne
Ghost Runner aka Stink & Drink Returns!!!
106 Days until the BRR and time to start the double down training! Or at least carb loading with some local brews.
It’s the return of the original Stink and Drink, Thursday, June 1, Ghost Runner will launch from the Arbo ABC at 7:30 PM. This is your time to train AND ruin a few Girls Night Out evenings while we stench up Vintner.
The goal for this workout is to simulate the BRR and get used to training on short recovery times by running Thursday morning at Devils Turn on your own, run Thursday night, and workout again Friday morning. It will also help train at hotter temperatures than we normally get during the 5am hour.
There are links below to set 6 mile and 4 mile routes which cover the hilliest portions of Raintree. You may choose to modify with more or less mileage, but this is not designed to be your long slow distance run of the week. The average BRR leg is just under 6 miles and this is planned to mimic a BRR scenario.
6 Mile route – http://www.strava.com/segments/12183575
Turkey Leg holds the Strava Crown at just over 42 minutes – who’s going to take it from him this season?
4 Mile route – http://www.strava.com/routes/5221701
While these will be the primary routes this summer, stay tuned to twitter and pre-blast options for alternatives throughout the summer.
And as we learned last year, the real driver of PAX to this is the added incentive local craft beers at Vintner’s in the Arboretum immediately following (call it 8:30 to 8:40 for those of you who can’t make the running portion of the event.) Bring a towel, dry clothes, and maybe some deodorant to make yourselves somewhat tolerable to the ladies night out groups at Vintner’s.
-Alf
A visit from Mr. Jack Webb
27 strong pax made a smart decision to come out on a cool May morning as your YHC popped his VQ Cherry, After a quick disclaimer we moseyed on over towards the back parking lot where the workout commenced.
COP:
25 SSH
20 Imperial Walkers
20 LBCs
15 Americans
On to the Main Thang: Moseyed on over to the far end of the parking lot where we partnered up for some suicides.
Partner 1- run suicides throughout the length of the parking lot
Partner 2- called exercises
Round 1-LBC
Round 2- Burbees
Round 3- Imperial Walker Squats
Plank it up when finished, then moseyed on over to the bus parking lot for the next stage of the workout.
Starfish:
Middle- 5 Burbees
Station 1- 15 Carolina Dry Docks
Station 2- 15 Americans
Station 3- 10 Diamond Americans
Station 4- 10 Low Slow Squats
Plank it up when finished while waiting for the six where we then moseyed on over towards the baseball field. By request of Fireman Ed and Shake and Bake last week came the visit of Mr. Jack Webb and the excitement was in the air especially by The Mouth.
1 slow american followed by 4 slow air presses, then 2 americans followed by 8 slow air presses etc….all the way up to 5 slow americans and 20 slow air presses. Afterwards moseyed on over to the bus parking lot where the pax followed YHC for a lap around the parking lot before heading back to the starting point for the final stage of the workout.
Moseyed back to the church wall- Wall sits with 50 air presses. Repeatto as the request of Lumberjack who asked for another round to reach 100 air presses. Moseyed on over towards the parking lot for some Mary.
Mary:
20 LBCS
15 Flutters
15 Dollys
15 SSH
Done!
Moleskin:
I put a lot of thought into this workout with it being my VQ almost 8 months to the day of my first F3 posting here at Peak 51. After doing some research from all the various Peak 51, Base Camp and Death Valley workouts I’ve been to since first posting at this Peak 51 workout by Geraldo Gopher where he found out he still had more time during the workout. This has been a great month for posting at Peak 51, averaging at least 26 pax for the month.
Had a little confusion with the lengths of the suicides and starfish station locations- sorry guys, just some first time jitters- as Tweetsie said the same a few weeks back it’ll be better for my next Q!
There was a decent amount of mumble and chatter, especially from The Mouth as he made himself notice the only way Mouth can.
Thanks to Sensei and Booyah who handed me the Q- Peak 51 has made a big impact on my life since moving down to Charlotte back in August when Early Bird told me about this site back in September. I truly love coming to this workout every Thursday morning and being apart of this community.
Announcements:
- Coveregences this weekend:
5/27 at Rock Zero with Area 51
5/29 at Basecamp with Foxhole, Big House and Matrix - First Q at new AO this Wednesday Conviction at Stallings Elementary, bring an FNG to come if you can’t personally come.
- #F3SpeedforNeed – Get involved!
Thanks for the take out prayer Slim Fast!
Dance-off, Bro! Me and you!
7 guardians of the galaxy assembled for that weekly dance-off known as… Meathead!
Disclaimer provided, though not really necessary for this intergalactic group.
The Thang:
COP:
- Two-handed swings – 10 IC
- Merkins – 10 IC
- Prying Squats – 3
- SSH – 20 IC
- IW – 20 IC
Sufficiently warmed and limbered up, let’s work!
Sparrow Hawk (thanks, Dan John):
- 8 goblet squats
- Suitcase carry to curb
- 7 goblet squats at the curb
- Suitcase carry back to circle
- Repeato, declining down to 1 squat
Superset #1:
- One-handed swings – 10 on Left
- One-handed presses – 5 on Left
- Repeato on Right. Continue repeating until 10 total sets (5 each side).
Cook Drill (thanks again, Dan John):
- Waiter carry (L) – begin walking around the parking lot. When your form begins to degrade, switch to
- Rack carry (L) – and continue walking. When your form begins to degrade, switch to
- Suitcase carry (L) – and continue walking. When you cannot continue, stop.
- Flapjack on (R), returning the way you came.
Superset #2:
- Partner with like-size bell
- P1 – Double bell deadlifts – 10
- P2 – Merkins – 10
- Flapjack. Repeato until both partners have completed 10 sets of each.
Cook Drill:
- Just like last night (time), only better!
Meathead Mary:
- Russian Twist – 10 IC
- Flutter Press – 10 IC
- The Bulldog – 7 OYO (press-to-pullover-to-press-to-Louganis)
- Dolly Press – 10 IC
- LBC with Bell – 25 IC
Extra Credit:
- Play around with bent press
- 20 one-hand swings, OYO, switching as desired
Fini.
COT
Announcements:
- Q signup extended through end of August – signup!
- Both June 1 and June 15 are open
- Area 51 shirt orders are open. Choose from hi-visibility running shirts, sleeveless black shirts, and more. ORDER BY JUNE 7!
Naked Moleskine:
Well, YHC may have under-promised and over-delivered on this one. YHC wanted to try out a few things, threw them together based on time estimates and desired effects, and really, on paper, it didn’t look that bad. So, YHC told everyone as much at the beginning, that it might not be too bad, so we’d adjust if needed. Well, it was tougher than it looked. And, there was more shoulder work that anticipated. #bonuspoints Anyway, you’re welcome.
Solid work all around. Good to see MAD amongst us again. Swiss Miss took a break from running and brought out more bells (4) than YHC (3)! Tackling Dummy partnered up with YHC and pushed us through the sets. Hoover made the 50# bell look like 35#. Blazing Saddles and Soul Glow killed it like silent assassins.
TD, MAD, & YHC discovered we all lived a few miles from each other back in Birmingham. #sweethomeAlabama
Today’s musical selection was the Guardians of the Galaxy station on Slacker. And the inspiration for the BB title.
Ideas from Dan John, here, near the end of the article – Sparrow Hawk and Cook Drill.
Next week – June 1 – is open. Feel free to bring us Babewatch, I mean, Baywatch inspirations.
Thanks for the opportunity, guys!
Aye.
Summer Shirt Order
It’s that time again – time to order your summer Area 51 shirts!
There are hi-visibility colors for running (including singlet/tank options) and even a sleeveless MudGear option on black!
Whatever you choose, order by June 7!
(delivery by end of June)
https://f3.mudgear.com/products/f3-area-51-reflective-shirt-pre-order
https://f3.mudgear.com/products/f3c-a51
Preblast: SPEEDFORNEED 1st Race Metro- American 4miler 7/4/17
*RACING CHARIOT IS HERE! Here is updated preblast with movie trailer video for the Metro American 4miler race (click above). Please follow @F3SpeedForNeed as communications will be transitioned to that Twitter handle. YOU MUST REGISTER BY JUNE 21 TO GUARANTEE YOUR GENDER SPECIFIC SHIRT *
SPEEDFORNEED Inaugural Race!!!
After months of planning, marketing, praying, fundraising, and blowing up everyone’s Slack chats & Twitter feeds, SPEEDFORNEED is ready to launch! Fittingly, our first race will be the American 4miler on Independence Day, July 4th 2017 in Dilworth Charlotte, NC and will be hosted by F3 – Metro Region. Metro’s very own SIB and Bandit AO workouts leader, and SPEEDFORNEED Co-Q, Nash, will be piloting his 2.0 son Owen (14yrs old), who has Duchenne Muscular Dystrophy (DMD). You ALL (PAX, M’s, 2.0s) are invited to spectate, support (bring your posters & cowbells!), or register to run with us in this SPEEDFORNEED Inaugural Race! Help is make this race experience EPIC for our rider-athlete Owen!
Never heard of SPEEDFORNEED? Watch this cool Youtube Video “The Making of SPEEDFORNEED” which shows in ~4min what and why F3 Nation is doing this charitable initiative. Want more information? Read the SPEEDFORNEED Preblast Like what we’re doing and want to support? Click for CrowdRise Donation Link or Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. We’re still raising money for a few more racing chairs, so please donate, every little bit counts!
- RACE EVENT: RFYL American 4Miler & 1mi Kids Run (SFN Movie Trailer)
- DATE: Independence Day, July 4th 2017 ~ 7:30am 4mi Start Time (arrive 7am or earlier)
- WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
- REGISTRATION WEBSITE: http://runforyourlife.com/american4miler/
- OTHER DETAILS: $35 Cost thru July 3rd / Team: “F3 Nation” / ***No race-day registration***
- MEETING POINT: F3 Nation SPEEDFORNEED tent in event festival (look for the racing chair!)
- HOST F3 REGION: F3 Metro
- DRIVER: F3 – Nash (Metro)
- TRACK COMMANDER (TC): Nash’s 2.0 Owen Farr (14yrs old)
- CAUSE: Duchenne Muscular Dystrophy (DMD) Click to learn more about DMD
- SPEEDFORNEED DONATION SITE: Click for CrowdRise Donation Link
- SPEEDFORNEED PREBLAST: SPEEDFORNEED Preblast
***SPEEDFORNEED is on the move! The next race is Friday, 7/7/17 7:30PM, the Streetlight 5k (Concord, NC) hosted by F3 – MECA (Harrisburg) Preblast for Streetlight 5K***
*If your region wants to host a SPEEDFORNEED race, please let us know ASAP! We already have 40+ races identified on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.*
Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com
SFN… HELP Kids, GROW F3 Nation ~ JRR Tolkien & Nash
