28 men welcomed a 60 degree forecast and showed their Tar Heel pride by posting at Skunkworks.
Here’s how it went down…
The Thang:
SSH x 25
IW x 20
Jog to touch the rock and come back
10 deadlifts – 10 swings – 10 overhead presses
8 deadlifts – 8 swings – 8 overhead presses
6 deadlifts – 6 swings – 6 overhead presses
4 deadlifts – 4 swings – 4 overhead presses
2 deadlifts – 2 swings – 2 overhead presses
Jog to touch the rock and back
4 deadlifts – 4 swings – 4 overhead presses
6 deadlifts – 6 swings – 6 overhead presses
8 deadlifts – 8 swings – 8 overhead presses
10 deadlifts – 10 swings – 10 overhead presses
Mosey to field
50’s:
40 curls – sprint -10 regular merkins and sprint back
30 curls – sprint -20 regular merkins and sprint back
20 curls – sprint -30 regular merkins and sprint back
10 curls – sprint -40 regular merkins and sprint back
jog a lap, plank until everyone finishes
40 goblet squats – sprint -10 dry docks and sprint back
30 goblet squats – sprint -20 dry docks and sprint back
20 goblet squats – sprint -30 dry docks and sprint back
10 goblet squats – sprint -40 dry docks and sprint back
jog a lap, plank until everyone finishes
40 flutter presses – sprint -10 nipplers and sprint back
30 flutter presses – sprint -20 nipplers and sprint back
20 flutter presses – sprint – 30 nipplers and sprint back
10 flutter presses – sprint – 40 nipplers and sprint back
jog a lap, plank until everyone finishes
Circle up.
1 Diamond merkin on bell and 2 overhead presses
2 Diamond merkins on bell and 4 overhead presses
3 Diamond merkins on bell and 6 overhead presses
4 Diamond merkins on bell and 8 overhead presses
Done.
COT
BOM
Moleskin:
Not much chatter out there, especially for the size crowd we had. No Spackler, Bush, or Bulldog and the only sound one hears is a chorus of grunts and heavy breathing. We definitely had the guys who came to work today.
This workout didn’t seem too tough on paper, but once we kicked off the 50’s things got real serious, real quick. This workout left YHC smoked, to say the least.
Welcome Zamboni to F3 Nation. He’ll be bringing the pain back home in Indy soon enough. Strong work out there today.
Great work by all the PAX – thanks for the opportunity to lead.
– Sanka
Announcements:
High T launches Saturday at Calvary Church. A new gear workout that begins at 7am.
Baracus and Stone Cold are going to launch F3 in Pittsburg – send names of those in the area their way.
I’m limping along through marathon training and nursing a sore shin. May or may not be there. So, Tiger Rag will be your chauffeur on the run. Then someone needs to write a clever and witty BB that I can enjoy and picture myself eating donuts with everyone.
You are running the REGULAR route.
Start times
515: 815-8:30 pace
520: 730-7:45 pace
530: 645-7:00 pace
One week after YHC’s last minute Fartsack (or some would say “smartsack” as a valid excuse, but it’s NOT posting the same), all of the PAX who want to get faster at the 1 Mile race showed up at Swift. Good to know that Frasier didn’t scare the PAX away last week and that UNC vs. Gonzaga didn’t keep too many in the Fartsack this week.
The THANG:
http://f3nation.com/2017/04/03/preblast-4-weeks-to-brolympics-1-mile/
The THANG Demystified:
The Moleskin:
SYITG,
Bratwurst
Not sure how many stayed up and watched the conclusion of the national championship game but I did. I think I got to bed after midnight. Old man Chelms had already said he was not going to be there. After the win it set the theme of the workout.
Proper disclaimer was given with the emphasis on this would be hard since #F3FastTwitch is one of the harder workouts in the region. I did not want to disappoint those that posted.
We did one lap around the parking lot picking up Ironsides who recently had a PR at the Bridge Run. Congrats. Also Wingman and Hairball also had PRs.
We stopped at the intersection of Rounding Run across from the school. The instruction was stop at every intersection and stop sign. At the stop do six merkins to celebrate the sixth championship for UNC. Once at the stop sign and after you have done your merkins plank for the six. We did this in two segments on the way to Raintree Ln. After we hit Raintree Ln we moseyed down to the bottom of Raintree Ln after the clubhouse. Here we did six more merkins and planked until the six came in.
Here fives were called but with a slight twist. Run to the top of Raintree to the four way stop sign. There you do four merkins times six which equaled twenty four. At the bottom we did American Hammers times six. We did this until everything was inverted to doing six merkins at the top and twenty four American Hammers at the bottom. After each segment we stopped and did mary until the six came in so we all left at the same time after each lap.
Once this was completed we moseyed over to Windbluff for a traditional fives. Four monkey humpers at the top and 180 jump squats at the bottom. Hold squat until the six comes in.
Time was drawing near so we set back to the AO. This time run at a good pace and turn around at intersections to collect the six. We did this all the way back to the AO.
Done!
Moleskin: So complete fail on the recording actually recording anything so if i left you off I apologize. My memory for names has never been great.
Alf flew up the last set on Windbluff. I tried to catch him but could not. It said he may feel that later but only he will be able to feel the glory of the victory all day.
There was some whining about hills and other places to run. Weak Jedi mind tricks do not work so well on me.
Thin Mint and Rachel were holding hands most of the morning or that is what it felt like because they were close on every segment. Nice to be pushed. Alf and One Eye were never far behind.
Lots of heavy breathing out there today. That is a good sign. We had just enough recovery before the next set to get in a great interval workout. I had us right below 6.0 miles. Some may have more or less.
The rest of the Pax were strong and this was a nice precursor to what awaits us for the next five months of BRR training. Hopefully you have a team because it officially sold out yesterday. If you are not on a team contact the Q and get hooked up with a team that needs an alternate. You will be needed.
Haze was right I have not been to Fast Twitch since my last Q. I was P200 training. I will be back in the rotation.
Announcements: F3 Dads camping trip April 29th Anne Springs campground.
Check out serve on the Slack.
That is all. Enjoy your day and encourage someone that has not been out in a while to get back out.
Weeks ago, J.R.R. Tolkien, Wild turkey and YHC decided to pull a little April Fools Day prank on the Saturday SOB’s. Tolkien and YHC each signed up to Q at our respective “home” sites where we site Q: JRRT @ Stonehenge and YHC @ da Vinci. Then, on 4/1 we would show up at the other guy’s site as a surprise Q. In the week leading up to 4/1, the faux Tuck vs. Tolkien trash talking began (primarily on Slack) on Monday as a trickle and eventually accelerated to a dull roar by Friday. Friday was particularly brutal, with a barrage a personal attacks centering around old and embarrassing Facebook pics. In the end it wasn’t really a fair fight, as Tolkien conveniently left a treasure trove of pics on FB for YHC to use as ammunition #selfieking #nofilter #lookatme #crazyfatkidkimjongun. Somewhere along the line a challenge was set: 20 burpees times the attendance differential for whichever of us had lower attendance at his home site.
On Saturday morning, YHC woke up early and hid Tolkien’s da Vinci weinke in 4 parts around the Blakeney AO. YHC didn’t really think through the fact that the weinkes wrapped around pavers looked like… something illegal. An elderly woman happened to witness the placement of one of the weinkes, causing YHC to wonder if Tolkien and company would be greeted by the boys in blue. Thankfully that did not happen. Read more about Tolkien’s da Vinci adventure here.
After da Vinci was taken care of, it was off to the Stonehenge AO. YHC parked in a dark corner of the Vine lot and waiting for Tolkien and the PAX to come moseying by at 0600. Then, to the surprise of some and the indifference of others, the switch was made. Tolkien handed off his weinke, which was nicely laminated. One side had a nice drawing that cannot be spoken of. Here is Tolkien’s weinke, exactly as presented and exactly as performed:
The Thang:
– 2 minutes straight WW2 sit-ups OYO @ The Vine parking lot
– 10 burpees @ The Vine parking lot… plank while wait for 6
– 10 burpees @ surface lot in front of Lochness Lake
– Quick warmup… 20 SSH, 10 Imperial Walkers, 10 windmills
– 10 burpees @ surface lot in front of Lochness Lake
– 10 burpees @ South wall next to Lochness Lake
– 10 burpees @ West wall next to Lochness Lake
– Mosey to base of ‘Bagpipe Hill’ Segment on Ballantyne Corp Place
START: Snyder’s Lance entrance > END: Johnston Rd Overpass bridge
(Free breakfast for whoever BEATS my 43sec Time. Strava must verify)
– Mosey to the Premier Parking Deck closest to the helicopter-pad
I’m trying to get you kicked out of your own workplace parking lot Tuck!
– Mosey to the Ballantyne Village Parking Deck (go down the grassy hill to bottom)
– If time permits: AYG sprint back to The Vine, plank for 6, 2 min WW2 sit-ups OYO
Moleskine:
Tolkien’s workout was a tough one, for sure. The multiple rounds of burpees were not appreciated by the PAX. Nor were the consecutive backwards runs up Bagpipe hill. All in all it was a solid beatdown. The most surprising thing of all was the lack of gear. Who knew Tolkien had the chops to pull it off?
In case anyone is still reading #doubtit the attendance differential was 0. Not that we were going to do the burpees, but would have been nice to have bragging rights. We had 15 at each site, which, for all of our shenanigans, is about average. For the record, Bunker had an early morning commitment or he would have been at da Vinci.
Let’s not forget that Tolkien owes Nard Dog breakfast for besting his Bagpipe Hill PR on Strava. Lucky for Tolkien, Mario and Tuck (and a 3rd YHC can’t remember) had GPS issues.
The quote of the day had to be from Cheddar, who muttered “Why?” during COT. That must of been rhetorical, as there certainly is no answer for that.
It was great to get out to Stonehenge. Fun group of guys and one of the best AO’s around. This whole thing was fun, albeit ineffective at getting more PAX to come out. Nice change of pace at least. Thanks to Tolkien and WT for being co-fools.
Announcements:
SOB Brolmpics – Apr 22 – Come out and compete against yourself and others
Summary
15 S.O.B.’s (alternative acronym, not Sons of Ballantyne) showed up at DaVinci to take part in the Saturday SOB Workout Civil War between Site-Q’s Tuck (DaVinci) and JRR Tolkien (Stonehenge). Expecting their sometimes bearded leader Tuck to roll up at 6:25am to lead the jihad (ironically from the Chik-Fil-A holy site), the PAX got an unexpected surprise when YHC peeled into the parking lot blasting his radio to ‘Gangnam Style’, wound his truck window down, singing “HEYYY… SEXY LADIES! <pointing to all the pax>”…. April Fools b!tche$.
Several months ago Tuck, Wild Turkey, and YHC thought it would be a fun idea to play a April fools joke on the PAX of each site by swapping Q responsibilities on 4/1/17… April Fools Day. So Tuck would Q Stonehenge, but market as if he was going to Q his home site DaVinci instead. Tuck was so excited about the idea that he signed himself up on the Stonehenge Sign-Up Genius and advertised April Fools Site-Q swap in the notes #IDIOT. Thankfully none of the PAX noticed the faux pas. In backroom negotiations, Tuck implored YHC to leave Wild Turkey out of the Q-swap to centralize the mudslinging marketing to 2 men… and for greater fear of being given a weinke involving 60 minutes of leg-wrestling and Chinooks, which YHC grudgingly obliged #sorryWT.
A plan was laid for Tuck and YHC to intentionally jab each other all week on Slack and Twitter to drum up interest / hatred / allegiance among the SOBs for the Saturday showdown. But earlier in the week, no one took the bait! It wasn’t until Friday rolled around until the PAX was fully immersed in trash talking, recruiting, and the like. Lines were drawn between one-time “friends”, and other lines COMPLETELY CROSSED as Tuck began using YHC fat pictures from my Facebook page. #neckFat #likeapackofHotDogs #IrememberthatArgonaut . The plan worked, mission accomplished, and there was nothing left to do but carry out the April Fools Q Swap the next morning. Here is what we did….
The Thang
Tuck and I agreed to plan the other person’s workout, which we both agreed to be TOUGH, and not silly…. or else YHC was going to make the Stonehenge PAX do an hour of frontal partner carries or monkey humpers. Here is what Tuck came up with, which YHC did his best to execute the plan for the Davinci PAX.
Part 1: Run to the Stonecrest Playground, find the shovel flag, and find the weinke attached to a brick paver. Read the following message to the PAX verbatim:
“Good morning everyone. My name is JRR Tolkien and I’ll be your da Vinci Q this morning. Tuck wishes he could be here, but every once in a while he likes to make sure the Stonehenge faithful get a decent workout. Now, everyone can clearly see that I’m fat. But what you may not know is that I’m also incredibly slow. Both of these attributes will come in handy over the next hour when there’s not a lot of light and you need to find me. Also, please take a moment to decide amongst yourselves who will carry me back to launch after I inevitably get injured. You may need to team up, because of the previously mentioned fatness.”
COP right where you are on the grass. Exercises are up to you (SSH, Imperial walker, merkins). I haven’t left you any gear but I’m sure you can figure it out. By the way, you need to carry the paver that the weinke was wrapped in for the remainder of the workout. You cannot put it down.
Part 2: After COP, mosey to the tunnel to the left of Banana Republic that leads to the stairs. In the tunnel you will find your next set of instructions under one of the benches. You need to carry the paver that this 2nd weinke was wrapped in for the remainder of the workout (along with the 1st paver). You cannot put them down.
11’s on the Stairs: 1 burpee at the bottom of the stairs. Run up the stairs and perform 10 diamond merkins somewhere on the 2nd level. Run across the breezeway and down the 2nd set of stairs. Then 2 burpees at the bottom and 9 diamonds at the top. And so on, until 10 burpees at bottom and 1 diamond at top. Mary while waiting for the 6.
Part 3: Mosey to the retaining wall behind Old Navy/Marshall’s etc. (where we did muscle-ups last week). Somewhere on top of the retaining wall you will find the next part of your weinke. You need to carry the paver that this 3rd weinke was wrapped in for the remainder of the workout (along with the 1st 2 pavers). You cannot put them down.
Suicides: Continue running behind the stores until you make a turn to the right. There you will see 7 giant lamp posts in front of you (Target will be to your right). Perform suicides using the light posts. 15 jump squats every time you get back to the starting point. Mary while waiting for the 6.
Part 4: Mosey past Target towards Rea Rd. As soon as you pass Target you will see a cart corral in the parking lot on your right. Go there and find your next (and last) weinke. Guess what? You need to carry the paver that this 4th weinke was wrapped in for the remainder of the workout (along with the 1st 3 pavers). You cannot put them down.
Supine Pull-ups: Using this cart corral, perform 20 supine pull-ups. Ok, you can put down the pavers for a minute. Choose a landmark (far sign next to the Blue minivan/CRV) for the PAX to run around and return for 15 supine pull-ups. Run around same landmark, then 10 supine pull-ups.
Part 5: Mosey across Rea Rd, behind Best Buy and Pet Smart. When you get behind the buildings there is a little courtyard back there where the loading dock is. Have PAX line up in people’s chair against the wall that is furthest from the pond. Hold people’s chair, while 1st PAX in line runs to the metal railing (that should be right in front of you) and bear crawls back. Then next PAX in line does the same thing. Continue until all PAX have gone.
Part 6: JRR’s Impromptu Extra Credit … Follow Tolkien around parking lot in the extra few minutes remaining and attempt to make some silly Strava running art, by spelling “T U C K” in the parking lot (check Strava). Also to make sure PAX got over 4 miles (4.2mi total covered). Run back to Chik-Fil-A, few more merkins, and plank until time is up. Finito!
COT
Naked Moleskine
Sorry for the long backblast, but Tuck’s weinke was much longer than Tolkien’s (it was already obvious Tuck… no need to rub it in! #Italian>Asian #TMI #funnynotfunny)
It was a fun day (for me at least), and Tuck delivered on a tough weinke as we covered 4.2 miles during the hour. Thankfully the pavers Tuck wrapped in white paper, which emulated either C4 bricks, or opium bricks, were not confiscated by Blakeney Security or the CMPD bomb squad, and that no PAX were arrested picking them up. After the smoke cleared, and the battlefield was visible… the anti-climactic SOB Civil War ended up in a 15 PAX @ DaVinci – 15 PAX Stonehenge TIE, and no burpees were owed by either Site-Q for a PAX imbalance. YHC wishes it was a 30-30 tie but hey, there are a lot of SOB’s with faces perfect for radio not TV, so maybe they’ll appear when the weather is even more perfect. For those of you who showed at Stonehenge, you have all earned yourselves free passes to F3HotTubs and are eligible for the singlet which Mario was sporting. For those of you who showed at DaVinci, you are all on my hit list you unloyal basterds! In all seriousness, YHC is glad to see DaVinci being so well attended post the 1-YR Site Anniversary. Tuck and 777 (get healed old fart). Maybe it’s those bad@$$ Mona Lisa socks, which YHC is a proud owner of after Q-ing. But probably it’s because of Tuck’s unwavering commitment to growing the AO base, and it’s paying off. Awesome work man, very proud of you, and despite putting my fat pictures on Slack, you’re still my home-boi!. And just remember, let the record show that Bunker posted @ Stonehenge Saturday for YHC … mic drop. Tuck start looking for another job.
Couple of musings…. when YHC pulled up in the lot, Commish saw me and headed straight back to his car. For a minute YHC thought he was heading home showing allegiance for Tuck. He was just unstrapping his 2.0 GM out of his booster seat in the car. Kid is much bigger and faster than when he first got named at Stonehenge few years ago…. yes, YHC still remembers. It’s great to see newer PAX like Escobar stepping up to Q like last week (which YHC attended!), and fartsacking Stonehenge this week which would have given YHC the win, and instead posting at DaVinci and giving me the tie (@$#%#$%#!!!!!!). Madame Tousseau started after YHC on the bear crawls, and finished before YHC… heck he even beat Frasier bear crawling when Frasier was in a full on sprint! #NOTabearcrawl. Mighty Mite beasted the 11s, and showed off his newfound unfatness as he is looking slim these days. Loogie was nice enough to clarify that the blue van in the distance PAX had to run to was actually a CRV. Great useless recognition of a vehicle no one cares about man #technicalities .
Thank you all for showing to either site. YHC encourages all PAX to post Saturdays to get to know each other, get a little sweat in, and enjoy some 2nd F after. It was a pleasure to lead.
ANNOUNCEMENTS
SYITG ~JRR Tolkien
#DeathMarch has finally come to a close. It was a major grind for those that stuck with it. T-claps to Triple-7 (respect) and Transporter for hitting the pull-up and merkin rep requirements for all 31 days! (Preblast). YHC is happy to have survived, not the reps (pulled out due to injury) but the many death threats that filtered in. Here’s a recap of the top performers:
31 days (100%): Triple-7 and Transporter
30 days (97%): Damascus and Poptart
29 days (94%): Bunker
28 days (90%): Mermaid
27 days (87%): High Tide and Rube
26 days (84%): Escobar, Flipper and McFly (Respect)
25 days (81%): Fredo (Respect)
24 days (77%): Bottlecap
T-claps to Mermaid for completing the most reps overall. That wasn’t the challenge, but still worth noting. Here are the top 3 in reps for each exercise:
Merkins (5,800 goal): Mermaid (6,265), Triple-7 (6,150) and Transporter (6,058)
Pull-ups (850 goal): Mermaid (1,200), High Tide (1,132) and Flipper (960)
YHC heard a rumor that Bunker was doing merkins during the Palmetto 200 in which he was running over 30+ miles in 24 hours as part of the #winning Clandestine SOBs F3 Ultra team. Amazing. YHC is sure there were others that went to great lengths to get their reps in, considering travel schedules, family commitments, fatigue and injury. Inspiring work, gentlemen.
Thanks to Madame Tussauds and Argonaut for helping put this together.
Until next time,
-TUCK
An 8-pack o’ PAX this morning at a beautiful 55 degree Spring morning. A perfect day to
wreck yourself of some KBs and sprints. After a thorough disclosure, we were off:
The below looks a lot easier than it is. Really getting after it and goading yourself on each effort is mentally challenging and physically demanding. We rested adequately between sprints modifications (“mods”) so each one could be 100% effort.Here is the series of sprint mods we did:
Good group of regulars and some newish faces at the ‘hole this morning. There
was some mild forewarning of more running, but we only got 1.5 miles. These
miles were hard fought miles for the most part. Solid work from everyone today,
sprints are hard. Hard in a weird sort of mental way. If you don’t focus your
psyche on giving it 100, you’ll quickly devolve into a mere fast run and lose
the desired hypertrophic and metabolic effects that 100% effort, high heart rate
sprints can afford you. Nice range of ages today: Chopper and Frehley’s Comet,
both firmly in the Respect category, and Beaker, a lad of 23, who is blurry fast.
A quality performance from all age groups today, and minimal chatter during the
main event. Next week, Voodoo leads, then Pebbles. Both workouts promise to be
challenging and aggressive.
UPDATE – We are at Race Week for the Brolympics Mile! What a great time to get in a final workout to set a benchmark for summer training that will point towards your next race (obstacle or Relay) or general fitness improvement.
This week 4/18:
——————————–
We’ve got 2 training weeks to go until the Brolympics, and if you’re coming to Swift, Fast Twitch, DevilsTurn, or Mountain Goat, chances are you want to improve in the premier running event there – the 1-mile (1600m) run. So, the next 2 weeks at Swift will have us getting ready for that grueling test. Other suggested workouts for the week could be done at your other intense running workout. If you’re doing these outside of the structure of the usual 60 minute workout, you may not know how many to do, so I’ll offer some suggestions, but good to use the 60 minute rule (warm-up 10, workout 40-45, cooldown 5-10) as a guildeline for most.
Run Paces = http://runsmartproject.com/calculator
Week 1 – 4/4
Week 2 – 4/11
Week 3 – 4/18
After a winter of slumming it with soccer arms, High-T will kick off the 2017 season on April 8, 2017 7:00 AM at Calvary Church’s “Muscle Beach” (the volleyball courts). Expect to lift heavy things against the force of gravity.
If you’re looking to try something new or you’re tired of the BRR training this is as close to a 0.0 workout as you can get (think Meathead with a side of meat). If you’re coming out we do ask that if you have gear (barbells, plates, kettle bells, dumbbells) please bring it. No gear? No Problem. You can always partner carry the Q for the workout.
Reach out to Hoover – @F3Hoover or Witch Doctor @WitchDoctor_F3 on twitter if you have questions. We’re looking forward to a summer of gains.