Preblast: Buy a Burpee for a Friend while supporting a great cause
Not that we need any reason, but figured let’s up the ante a little and add some “creative marketing” to assist JRR Tolkien in his awesome cause – Speed for Need.
Here is how it will work:
For every $10 donated to the Speed for Need cause = 1 Burpee you are allowed to administer to a fellow PAX member. You have up through 5/29 to make your donations count towards this event and purchase your Burpees for a friend. Starting at the workout on 5/29 @ Flash you will be allowed to begin distributing the Burpees. Once you have made your donation be sure to let me know so that I can record the # and provide the necessary tickets on 5/29.
Below is the link to make donations and read more about the cause:
https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative
And remember – Friends that burpee together, stay together!
Gumby goes to Motown
After some struggle with the building alarm, YHC was able to get the lights on and tunes cued for another amazing edition of #F3Gumby.
Start in Savasana. Today’s Devo: Time to Contribute (Psalm 3:6)
Swing around to come up on hands/knees:
TABLETOP. Take 10 breaths to stretch here CAT/COW or side bends or whatever feels good.
PLANK, UPDOG – take 5 breaths here to stretch hips, side, shoulders . . .
DOWNDOG – walk it out 5B
Step/hop up to top of mat
High Lunge Sequence: ALL OF THE FOLLOWING INHALE/EXHALE for each move: Half-way lift, forward fold, upward salute.
Swan Dive to forward fold, half-way lift, forward fold and step back with RIGHT leg (inhale), square hips (exhale), INHALE UP, EXHALE DOWN, INHALE PLANK, EXHALE CHATURANGA, INHALE UPDOG, EXHALE DOWNDOG, INHALE RIGHT LEG FORWARD to HIGH LUNGE, EXHALE square hips, INHALE up, Exhale down, INHALE left leg to top of mat and half-lift, Exhale forward fold, Inhale upward salute.
REPEATO with other leg.
REPEATO entire series with 4-BREATH hold at each Up of the High Lunge for RIGHT
then LEFT
REPEATO with 3-BREATH hold, 2-BREATH hold and 1-BREATH hold
On your six. Windshield wiper legs right and left. 5B. Left ankle on R knee and fold left, arms “T” 5B. Flapjack and repeato.
Grab both knees to chest and rock around a bit to massage lower back, then font to back until get enough momentum to roll up to toes.
Toe stretch: Place feet with toes on ground and push back to bring weight to bear on the toes as you either sit fully on your toes (i.e. Catcher) or keep some weight in your hands to soften the stretch. Take 10 breaths to relax into this pose, letting the tension go from your feet. Come back down to knees and hands and pick up toes and take a breath to flex them.
Plank, Sun Salute OYO 2X, meet in elbow plank.
Shift to Table top, then put padding under knees if needed facing windows for Gate Pose 10B right, 10B left.
Repeato
Sun Salutation
Mountain down to Table Top.
Right Leg straight behind, then draw in to nose, back out/in 3X total.
Repeato Left for 3X total.
Right Leg out straight behind, then bend at knee 90degrees and draw circles 3 X forward, 3X backward. Back to Table Top, then Repeato Left Leg for 3X forward, 3X backward.
Back to Table Top. Push back to sitting on six for Firelog 10B right on left, then FLAPJACK 10B
Savasana and END
Announcements:
3rd F 11:45 Wednesdays @ LePeep, Arboretum
Donate to Speed for Need here and put a “3” in your donation, like $103
Booyah on Q next week. Come warmed up.
Moleskin:
Music today was from Amazon Music album called Motown. Trying to get something more upbeat than flute and bells, but not as keyed up as . . . whatever. The description of the album is “Smooth Jazz Sax Instrumentals.” I thought it was fine. Comment below if you felt differently.
Hope the introduction of a new pose “The Gate” was helpful as we try to expand our repertoire. It was pretty uncomfortable for me, but not as much a Ninja stretch, so I hope we’ll see it again.
Solid take-out, Paper Jam. Thank you.
Trust God from the bottom of your heart; don’t try to figure out everything on your own. Listen for God’s voice in everything you do, everywhere you go; he’s the one who will keep you on track. Proverbs 3:6 Message Bible
Semi Bag of Donuts
10 men arrived in a parking lot…they ran whatever route they wanted…they drank coffee.
<iframe src=“http://www.mapmyrun.com/workout/2198486459”> </iframe>
Savage Strava Segment
6 skipped the Savage Race (insert sound effects) and posted a nice May morning at daVinci. YHC learned a lesson from the site Q Tuck last week in venturing outside of the same old spots so we decided early to visit the beginning of Community House. But first….
Disclaimer as we began. Quick mosey to BBT and circle.
SSH x 20
IW x 20
Merkins x 10
Mtn. Climbers x 10
Up, cross over Rea and begin up AK towards Community House. Random stops along the way.
Stop somewhere before the hill climb and partner up.
Catch me I you can up to Community House.
– Round 1 – 5 Burpees for partner 1 then catch partner 2. Plank while you wait. Indian run back down to start.
– Round 2 – 5 Merkins. Indian run back down to start.
– Round 3 – 5 LBC. Friendly mosey back down.
Mosey to new parking lot and grab a lifting rock.
– 20 curls, 20 press, 20 extension, 20 bent row – run lap with rock around drainage pit. We will do that same circuit 2 more times.
Mosey back to CFA for a quick flutter and heels to heaven x 20 each.
NM:
– Mighty Mite was unimpressed with catch me if you can so he took off sprinting to Community House. YHC gave up chasing him. I believe that silent protest took its toll on him though.
– Smooth call by Paper Jam in finding 5 rock piles around the new retail building on AK. We’ll visit that place again.
– Awesome 2nd F at Chick-Fil-A afterwards. We had a great discussion of some legendary comedy movies. From Old School and Wedding Crashers to Monty Python and Blazing Saddles to Office space. Please all Pax! – find one or more of many opportunities for 2nd F.
Thank you guys for letting me lead.
Announcements:
– Quote of the day from Kirby: “Savage…uh never mind.”
– Actually, there is probably time to register if you felt so inclined.
– May 24th – FNG convergence at The Maul. Grab a new guy or someone who hasn’t posted in a while.
– Please read about Speed-for-Need; a great cause spearheaded by our very own JRR Tolkien and Metro’s Nash. Here’s the link. http://f3nation.com/2017/05/12/speedforneed/
We came, we saw, and we did some work
In the humid humid gloom, 3 MEN posted to work, run and get better.
We came, we ran and did some hard work.
If you weren’t there, then you missed out.
Champagne Out.
Skunkworks 5-year Anniversary
20 of South Charlotte’s finest came out to celebrate the 5-year anniversary of Skunkworks. Here’s what we did.
Warm-up
– SSH
– IW
– Good mornings
Burpee/Swing Ladder
– 5 burpees, 10 swings
– 10 burpees, 20 swings
– 15 burpees, 30 swings
– 10 burpees, 20 swings
– 10 burpees, 20 swings (had to get to an even 50)
Catch Me If You Can
– Partner up with likesize KB
– Partner 1 run, partner 2 5 merkins and chase
– Flap jack
– Around the church
Hill Suicides
– Partner 1: suicide run to first median and back, second median and back, road and back
– Partner 2: double swings
– Round 2: double cleans
– Round 3: single snatches
Catch Me If You Can 2.0
– Back around church
– If combined KB weight is < 80 lbs, 15 merkins, otherwise 10 merkins
Finish
Good to celebrate what Stone Cold and TR started five years ago. Two of the OGs out there in Stone Cold and Joker…TR was running or something. Second round of CMIYC was brutal both physically and mentally. Strong work by all, worn out.
– Harley
PreBlast: Memorial Day 2017 – SOB Murph Convergence
“The patriot’s blood is the seed of freedom’s tree” -Thomas Campbell
“A hero is someone who has given his or her life to something bigger than oneself” -Joseph Campbell
“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” -Minot J. Savage
“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived” -George S. Patton
“Without memory, there is no culture. Without memory, there would be no civilization, no society, no future.” -Elie Wiesel
“And they who for their country die shall fill an honored grave, for glory lights the soldier’s tomb, and beauty weeps the brave.” -Joseph Rodman Drake
“It was the transcendent fortitude and steadfastness of these men who in adversity and in suffering through the darkest hour of our history held faithful to an ideal. Here men endured that a nation might live.” -Herbert Hoover
Join the Sons of Ballantyne on Memorial Day (5/29/17) for a “Murph” convergence workout to honor and remember all those that made the ultimate sacrifice for our nation.
The Murph commences at 0700 sharp from the top of the Ballantyne Village parking deck.
– 1 mile run to fitness trail near Loch Ness (route map below)
– 100 Pull-ups
– 200 Merkins
– 300 Squats
– 1 mile run back to top of Ballantyne Village parking deck.
– Optional 20 lb weighted vest
Bring your shovel flag and gratitude.
Guilt Free Speed
19 men decided to post to another non-Bratwurst led Swift workout. Bratwurst must be continuing to nurture speed work in other neighboring counties. #runninghumanitarian
10 showed up for the pre-run…run which followed the standard route. Tiger Rag paced himself such that in the last 100 meters he pulled ahead in a dramatic fashion. He must know “it is all won in the pre-run.”
There was a detailed preblast posted which allowed all PAX ample warning of what was to unfold. The general plan was a warmup jog, various dynamic stretching exercises, a Strava segment challenge, then some 3 and 5 min I-pace intervals, followed by a mosey back to COT.
It sounds easy when it is written in one sentence. Well, it was not. Here are some notes:
1) When Qing a Bratwurst workout, do nothing out of sequence. High knees were completed before heel/toe walks and there was a near mutiny.
2) There is no love for the B-skip/flapping arm combo. YHC was completely left alone to do this exercise proudly for a good 30 ft before anyone joined. What happened to iron sharpening (while flapping your arms and skipping) guys?
3) The segment challenge was enthusiastically embraced. Haggis had grand plans to claim the crown on the Bagpipe hill. However, he did not factor that Favra was in attendance and ended up with 3rd after Frasier whose record still stands from March 2016.
4) Haggis also EH’ed Charlie the FNG (now Woodson) who made his first appearance at the pre-run at 5:00 am. Even though he was not properly introduced (Q-fail), he joined in the pre-run and later dominated the segment and intervals. Watch out Gumbo and Bunker, there may be a new mileage king in town. Word on the street is that Woodson runs 60 – 70 mi per week. Boom.
5) The timed runs out and back were as bad as the memories entailed. The out was good since it is slightly downhill, however, to make it back to the start in the same amount of time takes a serious push. That will leave a mark…
Thanks to Brat’ for letting me lead today and thanks to you guys for following (except on the skipping, that does not get any thanks…).
COT was rough guys. I’m going to miss Ballantyne. This 4.5 yrs has been awesome. I’ll save the rest of the sentimentalism for #F3DevilsTurn on Thursday. It is going to be the second worst Devil’s Turn ever (come and see what’s in store).
Announcements:
– Fredo VQ at DaVinci
– Tuck has a beer run this weekend and wants you to join
– Speed for Need – get on social media and check it out – great cause
– Fight Club is now at Elon Park Elementary
– May 24 is FNG day at The Maul – bring your pals and come out!
Grumpy Starfish
A cool double deuce pulled into the SCMS lot sometime between 5:02 and 5:16am. A whopping zero guys showed up for an “aggressive”(?) proposal of a 0500 warmup pre-run. Easy 1-ish mile jog up 51 and back to the lot to scoop errbody up. A healthy disclaimer was provided, noting that there’d be some familiarity in the workout today, and we were off. TL, Rachel, and Stinger were out of the gate hot. In a veteran move to slow them down, I told them to “hold up at the country club lot”, only to blow past them on Raintree Ln towards the gravel lot – keep up. We circled up in the dimly lit gravel lot, that Gloss described as smelling of “musk”. A few obligatory imperial walkers and low slow squats to get the joints moving before the real deal.
A modified starfish (or Balloon knot, as Spackler named it, way back when). The center point was the 4 way stop at Raintree Ln/4 Mile Creek. Leg 1 – center point to the gravel lot and back up. Leg 2 – down 4MC to the trough between the two ponds and back. Leg 3 – Up Raintree Ln to Providence and back. At the end of each leg, 30 squats – which I was told multiple times, was “aggressive.” Most guys got through all 3 legs at least twice.
- Notepad:
This was unashamedly a reboot of a Spackler workout from March 10, 2015 – 16 pages deep in the FT backblast archives. It was a memorable one – if not for the workout, for the name. Ask Spack about the origin if you’re struggling to connect the dots. - About 2 legs in, Swiper and One-eye rolled in, wearing wildly contrasting sleeves. OE had the long ones, while Swipe’s sleeves were plum tore off. Note: 4 tank tops out there today – smashed the over. Apparently they rolled in late and looked “everywhere” for the group. Process of elimination, they found us.
- We hit the superfecta on the color of Haze’s shoes – he described them in color as “black, with a hint of red and yellow.” Count it.
- Depending on when you called it quits, we had a few skins out there back on campus. As a rule follower, we hit the under on 0.5.
- The long shot of the day at 600:1 was Hopper’s shoe attire. That money will live to see another day. There’s a great video circulating on the facebook in case you’re curious. No link here though, don’t be lazy.
- I’ve figured out the traffic sitch in Raintree- the GC maintenance guys have it figured out. They don’t flinch when they see you and smoothly cruise down the middle lane. If it’s a big truck coming, hang to the right or left and you’ll be fine. If it’s a luxury sedan – good luck.
- Good to see some dudes back from the IR today – namely Mr. Brady. Just in time for the heat and humidity
- T-claps to Stinger for making the trip down from Metro and almost getting stood up by his boy Swiper. Killed it out there today.
- Big weekend at the Preakness this weekend – who ya got? I was at the Preakness when this first happened. It was memorable…
- I think most guys really got after it today – not a much lollygagging, like I may have expected to see. I’ve never seen a more grumpy, angry look on guys faces than some of the interchanges of dudes grinding up the hills. Some dudes out there were hating life between 5:45-5:05. One of my favorite types of workouts – one where noone can hide. You’re all better for it. Solid effort out there.
Announcements:
- Disclaimer- this was the most intense announcements I’ve ever seen. Pull out your calendars and brace yourself. Lotta good stuff in the next couple weeks.
- Next week (5/23) is the 4 year anniversary of Fast Twitch. Last year TL etched out a number 3 on the Strava map, in honor of the late Dale Earnhardt. Show next week to see if he can top the Strava Art efforts this year.
- SOBs are hosting a “FNG-Day” workout at the Maul next Wednesday 5/24. Bring out a new guy to a workout structured to welcome new men into F3.
- There was also some chatter about a convergence at on 5/24 between Death Valley and Anvil – BOLO for details
- Friday, May 26th – Knights Game – hit up Poptart for details
- Saturday, May 27th – Annual Memorial Day Convergence at Calvary Church 0700. This is an annual tradition Day Zero and The Rock hosted that pays tribute to those that lost their lives serving for our freedom. If you post to one Saturday workout this year, this is the one.
- Monday, May 29th – Memorial Day Convergence at SCMS – more detail to follow
- Thursday, June 1st – Ghost Runner (A.k.a. the Stink and Drink) evening run from the Arbo reboots. Great opportunity for a double-down and BRR prep, with some 2nd F at Vintners after.
- Monday, June 5th – Horsey McHorse Arse reboot. Gnarliest hills in the 704.
- F3 Speed for Need (SFN) – JRR Tolkien announced last week, an incredible opportunity for community engagement – F3 Speed for Need has launched and is an amazing opportunity for us to all give back to kids that can’t run around neighborhoods, up hills, around office parks, like we can. Find 5 minutes of your day and check out the preblast, including a short youtube video to see what it’s all about. http://f3nation.com/2017/05/12/speedforneed/. They’ve rasied nearly $15K in only a few days. Incredible working going on. Get involved.
Pre Run was so nice…Let’s do it twice
Posse pulls into the parking lot to see the Hatfields (Frack/Doc) White SUVs on one side and the McCoys (Goodfella/Foundation) Black SUV’s parked on the other side. Not sure which side to pick in this duel, he split the middle and parked his blue Toyota Prius in the middle. After the early pre-run looped back around to pick up Posse and off we went for more brisk mosey.
Warmup:
Extended Mosey to the High School by the wall of rocks
- Cotton Pickers
- Old Man Stretch
- Mt Climbers
- Merkins
Thang:
Split up into 2 groups:
Round 1:
- Group 1: Sprint to rock pile grab single rock and bring back and bring to 1st pillar
- Group 2: 150 Air Squats
- Flapjack
Round 2:
- Group 1: Return rocks from new pile back to rock wall
- Group 2: 100 Dips, 50 merkins
- Flapjack
Round 3:
- Group 1: Sprint to rock pile grab single rock and bring back and bring to 1st pillar
- Group 2: 50 Flutter
- Flapjack
Round 4:
- Group 1: Return rocks from new pile back to rock wall
- Group 2: People Chair/Air Press
- Flapjack
Extended Mosey around campus with quick stops for:
- 25 Step Ups
- Pistol Crunches
At Loading Dock – 5 jump ups and Dips
At Playground 2 rounds:
- Pushups across rock wall
- Pull Ups
- Derkins
- Supines
- Step Ups
Close with Mary
- LBC
- Side Winders
Closing Prayer – Goodfella
Moleskin:
Good work by the group, included little extra light running today 2.2 miles for workout + 3.1 for pre run. YHC has determined that the nipple irritation occurs at anything north of 5.0 miles. Luckily not at road rash level t oday, but enough that shower felt like cutting glass. Frack found what he exclaimed to be the steam room today as he was touching cloth trying to find restroom. Doc confessed to a date with 5 Guys yesterday…or at least that is what we heard. Frack amazed by Goodfella lack of consuming a hamburger in last 8 years, and confirmed that a black bean or tofu burger does not count. Then proceeded to question further of Goodfella diet, and summed up with will not eat meat, but unborn animals(eggs) are ok. Posse’s Cal Ripken’s streak of never missing a F3 workout ended yesterday as he took a day of rest, but he has vowed to start a new one beginning today.