Well, here’s something I never thought I’d do – Q Swift. To be honest, I didn’t come up with the plan. That said, I’m glad I had the opportunity. Here was the initial pre-blast http://f3nation.com/2017/05/22/preblast-brixham-green-800s/.
I hate running Brixham green. It’s dark, has a wonky slant, sloppy sprinklers and the turns are too sharp. Also I hate it. Given the opportunity to move the workout to the Bull Ring, with its 800m flat circlular track, I jumped at the chance. (Great minds think alike, because Thin Mint had the same idea.)
At 5 AM many of us exited our dry cars, shed the shirt that would only get soaked and weigh us down and ran the customary 1.3 milie pre-run. After gathering the full crew at 5:15, we departed for the Bull Ring (no complaints about moving the site) and began with the dynamic warm-up.
Tip-toes
Heel walk
High knees
Butt-kickers
B-skips
Progression run to sprint
Main Event
The goal was to maintain I-pace every lap until we ran back at 6:05 to watch the Bappipers do Mary in the puddles.
Moleskine
Can you maintain? After running for a while one learns, it’s mostly mental. If you are in decent shape, your body can run for an hour. However, our minds work hard to persuade us to slowdown and stop. Little aches become exaggerated, thirst is magnified, anxiety about fatigue invades your thoughts. How does one ward off this negative thinking? Running with a friend is my antidote. Running alongside someone else me keep my pace up and takes my mind off any self-defeating thoughts. Today, I ran with Voodoo for all but one lap. We pushed, talked and struggled together. (High fives were exchanged.) Last week, at Devil’s Turn, Cheddar coached me up a hill three more times than I would have done by myself. Countless times, I’ve run along Tuck and he always challeges me. Such is life. If you find yourself “running” alone, stressed, depressed, drinking to much, watching too much TV, staring at your phone, set your alarm, post, run and talk to a friend. Chances are the person next to you needs it as much as you.
Announcements
As usual for YHC’s latest Qs, the rain is always in play the night before so making the weinke is tricky since there are many high maintenance PAX. Luckily, the rain held off and the BoomBox actually worked today so we were off and running.
WARMUP:
THANGSKI:
Mosey to back parking lot for 4 corners
Mosey back to start with some SSH, Plank Jacks, and Maktar N’Dyias on the way with a closing jailbreak.
MOLESKINNY:
Tried to get to 100 of everything but ran out of time for the last 30 Burpees. #raincheck. Great push by all PAX. Not a lot of mumblechatter today or maybe YHC couldn’t hear it over the pathetic groaning in my head. Why are Burpees on the Weinke again?
ANNOUNCEMENTS:
Thanks Moneyball for the takeout.
DONE
7 dudes gathered at the place where men are forged – Elon Park. Kirby was not
present since coat season has passed, though there were at least 3 coats present.
Opportunity missed. It doesn’t look like much, but here’s what the gang got into this AM. This workout was sort of sneakily challenging:
Grab all the bells and head to the playgrounds.
Looking up at the workout this morning, it doesn’t look very challenging on paper. For YHC, it was a challenge. This was a very grip intensive workout that had a slow and steady build to it. Solid crew at the ‘hole this morning. Frehley’s Comet is back after his longest absence from F3 in 5 years (a mere 10 days). Did not take long for him to get back in the swing of things (i.e farting, talking about towels, throwing a TWSS in there.). Fire Marshal Bill was back for more after crushing a Q last week (at least we thing he did #nobackblast). Well done on the pull-ups especially. Nard Dog rolled up with some new wheels. Word on the street is: he wanted some new wheels for his old Jeep, then saw a new Jeep with the wheels he wanted, so he just bought a new Jeep. That’s how we do it in #merica. Peppermint was slow but steady this morning, keeping that form perfect since he is recovering from a brutual hamstring injury during FatCamp pre-sprints (who’s dumb idea was that). Short Pole is down at least 20lbs since he started posting and is adding speed and cardio-endurance to that hideous strength. Wild Turkey is crushing some pre-runs these days, not to mention some bells. Well done good sir. Thanks for the 2nd F on the pre-run.
14 men showed up at The Big House to get the week started off right. It was good to be out with some guys on the West Side of South Charlotte. We don’t cross paths very often and its great to meet new guys and catch up with old ones.
5:30 Came, we hit the disclaimer and off for a mosey around the ball fields (mostly to see what was there as I have only been to this AO one other time) and settle up for COP in the far parking lots.
COP: SSH, lunges, merkins, plank jacks, low plank jacks, low slow squats. I skipped the imperial walkers and I know you all really wanted them!
Move over to the row of parking spaces. Each man plank along a parking space line.
Plank walk left one space, one merkin (single count cadence). Plank walk right one space, 2 merkins. Repeat up to 10 merkins. This was terrible and might have been the most challenging cadence call I’ve ever done. I think everyone felt that one.
Mosey over to the elevated planters and partner up.
P1 Does called exercise, P2 runs around island (audible to run over to trailer and back due to alternate bootcamp clogging up the works). Exercises were 100 total step ups Right Leg, 100 Left leg, 200 dips.
In the middle we did some Mary – Flutter, Heels to Heaven, Freddy Mercury, Planks, and Squid’s v-position single and double leg raises.
Mosey to bridge for 20 Derkins with feet on top rail. Mosey around ball fields toward home with a stop of LBC’s while the six caught up. Stop at cross walk for final 100m AYG to the street and back to cars. 60 seconds left for 10 burpees on your own.
Done
Moleskine:
Good group out there today and appreciate the invite from Dumpster Fire and Cheddar. And so you all know, those guys have done a great job planning and running that site. Its a little farther out than our usual comfort zone, but it is growing and encouraging new guys to step out, join F3 and become leaders. Not to mention they basically roll out the virtual welcome mat for guys coming into Q. T-Claps men! Get out there and try it.
Tried to mix it up a bit from my usual run heavy Q style. I think everyone got enough Merkins in and that was just the first 15 minutes.
Thanks to Dumpster Fire for the takout.
Alf
Announcements:
Lots of Memorial Day weekend convergences on Saturday and Monday. Pay attention to Slack and Twitter for the details.
FNG day, Wednesday at The Maul.
Give Money to Speed for Need – Great cause and ability to make a huge impact on some kids who need it most.
Twenty men joined hopped out to a quick start at this week’s Matrix
The Thang
Mosey to East lot for COP:
Run down McKee road to the rockpile. One rock per pair of partners.
Mosey to playground
Partner A: Run to median island and back
Partner B: Called exercise: 50 pull-ups, 100 squats
Partner A&B rotate on run until total # of reps are complete.
Mosey to back lot
Similar partner exercises as above with:
Mosey to return rocks and then back to start for Mary
COT
Moleskine:
Announcements:
How many can you do? How consistently can you do them? Will you improve over time?
“If the purpose is to hurt, then go out real fast and be as miserable as you possibly can.”
It’s that time of the season where we set baselines for the months of training ahead. In this case, it’s the BlueRidgeRelay (BRR), where most PAX will be putting forth multiple 10K type efforts over the course of a day. That’s where the Interval pace (aka 2 mile race pace, aka VO2Max pace, aka what you were supposed to do last week) comes in. It’s a pace run at 97-100 percent of Maximum Heart Rate, and for more explanation see the linked video.
To do this workout, we’ll try be measured and consistent this week so we can compare to the same effort approximately every 4 weeks. Like in year’s past when we’ve had SIB come to town or went to visit there, we’ll be doing this in 800 meter segments @ Interval Pace with about a 2 minute (or 200m) active but very slow jog recovery. No need to program your watch because there will be cones, but if you do, program 800m Distance Interval and 2 minute rest. Just be prepared to end your recovery early when you hit the cones that will be setup around the Brixham Green.
Some more helpful info:
Intensity: Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for “hard” runs, then go by feel and imagine 5k race pace, as the intensity of each run.
Purpose: Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up.
18 PAX showed up at DMZ to start their week the right way. Bushwood did not but more on that later … Here’s what we did:
Moleskin
YHC was a substitute, substitute, substitute Q today. Bushwood agreed to take it a few weeks ago. At the time he said it would be a good way to taper before running a marathon this weekend. But when I sent him a text to confirm he was good to lead he said he didn’t want to risk hurting himself so he asked Swiper to take it. Sounded a little soft, but YHC wished him luck and emailed Swiper to confirm. Swiper replied that his newborn had been up the past two nights and he was “touch and go”. When YHC arrived at the AO this morning, Semi Gloss informed me that Swiper wasn’t coming but that Kirk was going to take the Q. But Kirk was no where to be found. Swiper and Kirk did post at 5:29:45 but did not have a weinke between them, so YHC took things into his own hands. Today’s workout was a variation of a workout we did at Casbah a few months back. I stole the idea from a Lee administered beat down at Bastion. Definitely a tough one – 4 miles, 100 merkins, 100 airpresse, 100 squats, 100 LBCs and 85 burpees (feel free to do the last 15 OYO – you know you want to). Swiper, Egypt, Cold Cuts, Bout Time and GI Jane were crushing it. Welcome back to Cold Cuts who looks to be fully recovered from a knee injury. Also, welcome to FNG GI Jane. He’s visiting his brother, Bout Time’s in between military deployments. Thanks for your service, Brother. Always a pleasure to lead the DMZ PAX.
One Eye
Announcements
Convergence next Monday at South Park Mall @ 7am at the Pavilion with 5k option (http://f3nation.com/2017/05/09/memorial-day-charlotte-convergence-how-do-you-say-thank-you)
Corner Office – New Boot Camp workout for summer Friday’s at 6am (http://f3nation.com/2017/05/18/introducing-f3-corner-office-summer-friday-especial)
YHC had the honor of leading 4 PAX in a 2nd F heavy workout at Ascent
The Thang
Quick Warm up with
15 SSH
15 Low Slow Squats
15 IW
Mosey over to the parking lot behind the Harris Teeter (approx 0.6 mi)
Shoulder-burner Suicides
A 5 step suicide, 3 parking spaces per step
5 Carolina Dry docks at the start line
3,6,9,12,15 Merkins per leg
Two rounds of this, then a mosey back to the site
A little recovery Mary, then a circuit OYO at the playground, run for time
10 Pull ups
10 Squats
10 Incline Merkins
Head from here over to the bleachers
15 IC dips
15 Jump Ups
Mosey back to the start, some Mary and it’s time
NMM
Good fellowship with a great group of guys this morning. YHC runs what most would call “a comfortable pace” when jogging, so there was plenty of catching up, but not so laid back that everyone wasn’t drenched in sweat come 8 am. As always, an honor to lead here.
Announcements
Speed 4 Need
Get on the Ascent Q schedule http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule
NEXT Week, convergence at The Rock/Day Zero at Calvary. Enjoy!
22 Pax showed up fro YHC’s final Q as a resident of the UC. To make the last Q extra special, exercises were chosen based on the high level of groans and complaints that they always receive during previous Qs. All would soon learn that they were not favorites at all.
Bratwurst, Hollywood, Soft pretzl and YHC began with a pre-run from the Chimneys, and met up with Dasher and Doc McStuffins (and 2 others?) prior to the main event. A good tradition starting that I hope will continue. All met up at 5:30. Disclaimer was given, then we got to The Thang:
Quick loop around the parking lot for some warm-up, followed by some SSH, cotton pickers, merkins, peter parkers, plank jacks (on elbows) and imperial walkers.
Mosey toward the back of the school for Crowd Favorite: 7s from curb to curb (6 on one curb, 1 on the other, 5 on one curb, 2 on the other, etc.). First round, derkins on one curb, bear crawl to opposite curb, than incline merkins. These left a mark, but we continued anyway. Second round, squats on one curb, lung walk to next curb, squats on the other curb.
Once the gripes subsided, we moseyed over to the parking lot signs that always seem taylor-made for another Crowd Favorite: The Beast. For those outside of Dromedary who’ve never experienced this little gem, it involves sprinting to three evenly spaced signs, stopping and doing 6 exercises at each sign, and sprinting to the next sign. Once you reach the third sign, you do 6 exercises and then work your way back through each sign, so 6 sets of 6 exercises each are done for one round. Of course there are 6 rounds of it. The People love them. This time, we did Freddie Mercurys, flutters, american hammers, hand release merkins, and carolina dry docks. The sixth and final round always ends with burpees, but to the PAXs’ delight time was running short so we only did 3 sets of those.
Moleskin:
Great push from the PAX today for what was admittedly a rough workout. Doc, Hollywood and Soft Pretzl were pushing the rest of the PAX in great form as usual. Strong work from the likes of Jingles, Boucher, Aztec and others really kept the group going. Nice work, gentlemen.
It’s an honor to Q this group of men and I’d love to do so from time to time after I relocate out of the UC this coming week, that is of course if Bratwurst will permit me to bring my apparently sub-par cadence counting back to this AO.
Also, as a consequence of changing jobs this week, my recording of the roll call was lost when my phone was wiped clean. So, apologies for not posting the announcements and I hope I can remember everyone who posted from memory. Here goes!
After a much anticipated and over advertised VQ, (If you didn’t see Tuck’s posts you must have closed your eyes for about 3 weeks) 12 men showed up at the Chic-fil-a anticipating what, an easy morning? Not really planning to serve up a beat down, just wanting to keep things moving, I planned, planned a little more and finally got the opportunity to lead a few great guys…I heard a rumor that Mic Check almost made it out but we started on time and left him behind, sorry bro.
Here’s the thang:
Mosey over to front of Best Buy
– 25 Side Straddle hops – in cadence
– 10 burpees – on your own
– 10 Low Slow Squats (hold for 3 count at bottom) – in cadence
– 20 LBC – in cadence
Mosey around back of Best Buy and pond – towards bridge leading to neighborhood.
– Indian Run on the way – well that was the intention, but instead became my first lesson in leading – make sure everyone knows the direction. I blame myself Commish.
After Crossing the bridge – 5 Merkins on your own – – Reminder of regular people still sleepin’.
Mosey around to four way circle. After a little better direction we actually did get the Indian Run accomplished.
– A small pause in the action while we waited for a wayward Loogie. He found a shortcut…
Break into teams of 3 or 4 at the traffic circle
– Each team takes a leg of the “star”
– 5 burpees at center
– Run to end at stop sign
– 5 Jump Squats
– Repeat each arm of star (5 burpees each time returning to center)
Plank – Wait for 6
Mosey out of neighborhood, cross Rea Road, heartbreaker staying out front with me, much appreciated. Down sidewalk to Play Ground. Plank for 6 (no shortcuts this route) Another quick lesson learned here when hearing grumblings of mutiny for the running…about 2 miles at the 30 minute mark. Cancel the brief loss of control and stick to the plan…more running.
– 5 pull ups
– 10 merkins
– 10 heels to heaven
– run out and around the fountain in median
– Repeat X 3 (pretty sure Cable Guy got X4)
Plank – Wait for 6
Mosey across street to fountain
– Bear Crawl Ring of Fire (Bear crawl once around fountain)
– Set up for derkins. Each PAX follows with 1 derkin clockwise, while others plank (Derkin Wave, is that a thing?)
– we made it around the fountain 4X before mutiny set in for the 2nd time this morning.
Call for a 10 count
Partner Up
– First partner runs out around light post in center of parking lot
– Second partner does dips until first partner returns
– Repeat until 150 combined dips
A little time remaining…
Same partner
– First partner runs out around light post in center of parking lot
– Second partner does merkins until first partner returns
– Repeat until 50 combined
Several PAX led mary’s and 2 minute elbow plank (daVinci favorite of Frasier)
Mosey back to Chic-fil-a
Still a minute left – just enough for another elbow plank…and lots more chatter.
Done
Moleskin:
All 11 that showed up today have pushed me and supported me the same way I’ve seen them support dozens of others. It was an honor to lead and I look forward to leading again soon! (5/30 at Bagpipe, self-promotion)
I’m just over 100 days in F3, participate 3-4 times a week. Cable Guy took a few months to convince me I would love it. I do. What keeps me coming back? Hard to answer, but I feel like my day isn’t the same without a morning in the gloom with the guys I’ve met over the last few months. Bucky quietly encourages, Tuck not quietly promotes everyone to get them involved, Commish is a beast, Cheddar is part of the backbone, Mighty Mite and Loogie always bring a smile when they are present, amazing whit for early morning, Honey Badger has the coolest F3 name, Chopper has become one of the guys you would think has been here for years. Paper Jam and Heartbreaker make this thing fun – do you guys have jobs outside of F3? Seems like you are at every workout.
Many thanks to each of you –
Announcements:
Please check out and support JRRTolkien and Speed for Need. You can find info on Twitter and F3Nation.com
http://f3nation.com/2017/05/12/speedforneed/
Writing this on Sunday so too late for the Brew Run (nonsactioned) and the Garden Ministry, both on Saturday.
Next week 5/27 Gumbo is leading daVinci in his 2nd Q – please come out and support!
Followed 6/3 by one of my favorite rookie Q’s – Escobar!!
daVinci just keeps rolling with Chopper’s VQ – 6/10
– PLEASE come support these guys!
Next Wednesday 5/24 is bring an FNG to the Maul day. Me and Chopper started at the Maul! Great introduction to F3 at a great site!
Chopper, thanks for taking us out.
Stay strong. – Fredo