Posted on Behalf of Goodfella:
The THANG:
The Moleskin:
Announcements:
3 for a frigid Murph on Tuesday. YHC wanted to re-run the Rock Murph, but Cold Cuts and Voodoo were having none of it. Didn’t even entertain the suggestion, at all.
Anyway, we ran to HT and back, YHC almost run over by a car along the way, and then we got to work. 100ish pull-ups, 200ish merkins, and 300ish squats. Ran a lap around the school cause we were bumping up against the clock. Fin.
Ish – Cold Cuts stopped counting, as did YHC. Voodoo counted, but no idea if he finished. YHC felt that one midway, and again today. The holiday post schedule (i.e. sleeping in) did not help fitness levels, at all. Time to get back out there. Sundancer no-showed, not that he HC’ed or anything, but that’s why there were no tunes. Reminded us of when the music stopped on account of it being too cold last year, mostly because it was freakin’ cold on Tuesday morning. Coincidentally, that was the last time Sundancer showed #fakenews.
Real news – after +/- 18 months, SOFAWIB is shutting down at the end of the month. It’s too early to write the coroner’s report, or the eulogy, but with the decision made, thought it best to get the information out. Final workout on 1/31.
I couldn’t think of anything creative for today, so instead I went with the old merkin workout with some running. Or is it some running with a merkin workout? Boys were gathering as the rain slowed down, and off we went over to the front of Smoke. (and Mic Check tried to take me out)
COM:
20 x SSH
20 x IW
10 x Merkin
The Thang:
Partner up, length matters. Well maybe not, but I certainly confused a couple guys.
Catch me if you can down to the shopping center entrance in front of St Matthews Catholic Church. Partner 1 5 x diamond merkin, Part 2 run.
Head across Ballantyne Commons over in front of the church. Rotary Merkin Ladder works like a rotary phone. You run to the first speedhump, 20 merkins. Back to the beginning. Run to the second speedhump, 20 merkins. Back to the beginning. Repeat all the way around for 200 merkins.
Half the group Indian run back to cars, other half get the six and Indian run back.
Moleskin:
This is Goonie’s favorite workout, so I did it mostly for him. He really likes to run so why not. I wasn’t sure how long and far this would take us, but we got close to 4.5 miles. Great work guys. Sorry for lack of creativity, but work has been a bitch, and it has wasted all my brain cells. Or maybe it was the drinking over the holidays. Squid, Goonie, Cold Cuts and I think Rebard were up front pushing hard the whole was as usual. Marlin was kicking ass as well and was close to catching Cold Cuts who is half his age. Nice Work Marlin. I saw a lot of guys who hate running, i.e. Loogie, Commish, Chipotle, getting at it the whole time, but I am not sure if the look on their face was out of pain from the workout, or deep seeded evil thoughts about how pissed they were at me. Hopefully the former. I enjoyed being able to keep the Pax close together as we went back and forth because I heard a lot of encouragement between all the guys. Motivation goes a long way.
Thanks for letting me lead Cheddar and Commish. Thanks for the takeout Squid.
Announcement: Joe Davis rescheduled for this Saturday. Show up.
Goonie looking for a BRR team.
So, YHC (and many others) had been trying to drum up participation for the 2017 Joe Davis 5k/10k in support of F3 Nation’s Rock Thrill, to commemorate the life of RT’s brother Joe, and to help bring awareness to the disease called ‘addiction’ and support a cause to end it. As of right now ~203 F3 affiliated participants and ~43 FIA affiliated participants will be there, and hopefully that number grows by Saturday. If you have not signed up to participate in the Joe Davis 5k/10k I encourage you to do it to support a great cause. It’s not too late: https://joedavisrun.racesonline.com/
YHC will keep this simple since there is an event preblast already. There are (3) challenges for you … all will result in a ‘punishment’ of 10 burpees from me, and a little bit of dough for charity. Both indisputably positive things from your standpoint. They are as follows:
*Mary Lou and Bolt will be honoring Challenges #1 and #2 for The Fort and Subway will be doing a derivation of Challenge #3 for the 10k, all for a good cause.*
For Challenges #1 and #2, please post in the comments below whether you have successfully completed it or not (and your time) so YHC knows to honor the penalty(s). For Challenge #3, YHC will see the results posted online under F3 Nation Team. YHC won’t guarantee the burpees will be on Facebook Live (unless someone else wants to video it), but guarantees all burpees will be completed immediately after a Saturday post the week following. YHC will tally the total up, and deliver on the burpee penalties and donation in honor of Joe Davis. Honor system rules of course… and as men of F3, honor is at the top of the importance list.
Have a great race all, thanks for supporting the Joe Davis Run for Recovery, and good luck (on #1 and #2).
~ JRR Tolkien
17 men gathered at Death Valley to celebrate our nation’s champions. Sadly, the SCMS field actually retains water instead of draining like the fancy system they have in Clemson. Seriously, it’s like the whole area drains to the track and football field and stays there. So, with more rain than I expected, we’d be modifying the original plan a little. After an excellent disclaimer, away we went…
Jog down to the track for a warm-up lap, after dodging the mud at the bottom of the ramp. That’s a service project opportunity for current and former site Qs. Circle up near the gate for a standard warmup. Then line up abreast on the line near the gate – AYG 400. Here come the complaints about not being warmed up enough (maybe because you stood still during the whole warmup, Semi Gloss) and the aforementioned puddles. Recover with some walking lunges halfway down the straightaway. Then 800 AYG. Recovery lunges again. 400 AYG.
Yog over to the bleachers. Mary for a little recovery. Choose a partner you don’t know well (I heard lots of introductions, so success – vets need to partner with guys you don’t know sometimes to help pull them into the PAX). Partner 1 does the exercise on the bleachers while Partner 2 runs to the foul (fair) pole on one of the fields. The Swiper/Hannibal/SG group got a little mouthy – clearly their foul pole was closer than ours. Repeat with Incline merkins, step ups, derkins and dips.
Mosey over into the ball field to the edge of the infield on the baseline b/w 2nd and 3rd bases. After a quick safety recon run to make sure the other end of the sprint was clear, we did a bunch of back and forth sprints. Usually do 10-20 of an exercise, then sprint to the other side (baseline or outfield fence). This may have been the thing I added when the rain flooded the football field. We did HR merkins, CDDs, LBCs, heels to heaven, etc. for about 10 minutes. Done
A couple of other notes: Skywalker was a no-show after suggesting to both me and Swiper that he’d be there. Joker and Smokey were dressed for 10 degree ice workouts. Actually, Joker looked (and ran) like a valet.
Announcements
Joe Davis Run is this Saturday. Convergence at RockZero for those not racing. McGee is your Q.
Eight gents walked into the Eagle’s Nest at Matthews UMC to see High Tide swinging a big assed kettle bell. I don’t know how heavy it was but it was green.
Anyhoo, we started with a breathing exercise and deep calf/hamstring stretches before moving onto a few pilates focused on abs. I think they were pilates. Who knows? I’m not a professional.
We did a few planks/merkins and moved onto the main event working to improve lower body flexibility. Starting with an extended wide legged bend we moved both right and left to ensure maximum hamstring extension. Once that was over we continued into a short merkin/plank series followed by my favorite pose .. pigeon. My IT bands always feel tight even when they aren’t and this pose works best for me so we held it on both sides for about two minutes adding an opposite leg bind towards the end. About that time I noticed a dude in a hoodie who’d been next to Crayola and crushing every pose. I then mentioned Witch Doctor always nails this bind(and every other pose really) and it was a shame he wasn’t here. Of course, it turns out the dude in the hoodie was indeed Witch Doctor. He was dressed for the weather outdoors and it was working for him so he kept it up once in the Eagle’s Nest. Maybe it helps him focus.
We finished pigeon and moved on to an LBC series followed by Happy Baby to close out the morning.
Moleskine : I battled the headcold/sinus infection like the rest of Charlotte the the last two weeks so I’ve missed Gumby and everything else. It was great to be back.
I saw Big Tuna at Base Camp Monday and he reminded me I was Qing somewhere this week. I
Mentioned Gumby and he hadn’t really heard of it but showed up today and seemed to enjoy it. It’s always nice to get a site FNG.
Massive Q Fail again forgetting a devotional/bible verse. I PROMISE I won’t forget again unless Swiss Miss and High Tide lock me out of the SignUp Genius.
Announcements :
Hey, speaking of SignUp Genius, Gumby is looking for Qs and it’s wide open! Sign up HERE. It’s really easy. Like I said last time, Qing Gumby is as easy as looking up some poses/stretches on the internet and picking out a horrible playlist!
Thank you for letting me Q, I always enjoy it.
Not worrying about a little cold air or ice, 17 PAX took to the streets of the Ballantyne Corporate Park to get in some speedwork on a crisp January morning.
The THANG:
The Moleskin:
Announcements:
Well, the weather looked pretty good for this morning when I checked earlier in the week. After days of arctic temperatures in Charlotte, things were to start warming up in time for this Q. They did warm up, but the rain I woke up to was an unwelcome surprise. 40 degree temperatures and rain…not the best combination. Oh well…good thing I planned to keep this group on the run this morning. Nobody was going to be cold.
So I drive in to the parking lot and all are still in their cars staying warm. Only a couple minutes to launch, so we jump out of our cars, I give a quick disclaimer and off we go!
Run from Launch point to top of entrance 4, circle up for COP
COP – SSH, IW, MC (10 each)
Run out of entrance 4 and down Rea Rd to greenway lot at Bevington
COP – Jack Webb – start at 5, go up to 10
Run down Bevington to intersection with Elm
COP – lower body – slow jump squats for about 1 min
Run up Elm to intersection with 51
COP – 2min abs (20x dying cockroach, 20x flutter kicks)
Run down 51 to intersection with Rea
COP – burps
Run to entrance 3 (0.13 mile)
COP – plankorama
Run to small pavilion near soccer fields
Exercises on benches – derkins x25, dips x25
Run to entrance 1
COP – slow merkins x6 (Q-fail)
Run back down 51 to Rea and turn back down to entrance 3
COP – burps
Run back to launch
COP – LBCs x25, dolly x25
Done – 3.2 miles and plenty of exercises in the bag. Nice way to start the day!
NMS:
I’m an engineer, not an artist. Well, actually I guess I’m a banker now, but I have an engineering degree. Anyways…point being…I’m not the most creative guy in the world. So hopefully what the workout lacked in creativity it made up for in effectiveness. Tried to keep us moving most of the time. We got over three miles under our belt and quite a few exercises (upper, lower, and core).
McGee, Turkey Leg, Brillo, and Rachel were out front for a good portion. I may have missed someone else…so my apologies. I heard all about McGee’s 100 burpees / 100 days goal.. what the??? Anyways, being out front this morning meant he could get to our rally points early and knock out plenty of bonus burpees. Glad its you and not me brother! I had a few burps in the plan, but not what you knocked out this morning. Great work.
Great work by all the men out there this morning! Always fun to get back to Anvil. I hope to get back more often as The Charge is now retired. Thanks for the honor of leading this morning. Hope it was a good start to your day.
Announcements:
Let’s get this out of the way first:
800 yd loop
SSH & IW (Standard)
40/10 – 30/20 – 20/30 – 10/40 LBC’s and Swings
800 yd loop
Round 1:
Partners
21- Partner 1: Burpees Partner 2: Farmer carry around the P-lot
15- Partner 1: Burpees Partner 2: Farmer carry around the P-lot
9- Partner 1: Burpees Partner 2: Farmer carry around the P-lot
800 yd loop
Round 2:
Partners
21- Partner 1: Thrusters Partner 2: Merkins
15- Partner 1: Thrusters Partner 2: Merkins
9- Partner 1: Thrusters Partner 2: Merkins
800 yd loop
Round 3:
Partners
21- Partner 1: Monkey Humpers Partner 2: Farmer Carry
15- Partner 1: Monkey Humpers Partner 2: Farmer Carry
9- Partner 1: Monkey Humpers Partner 2: Farmer Carry
40/10 – 30/20 – 20/30 – 10/40 LBC’s and Swings
Dear Diary,
The guys worked really hard today. Arena looked like he was going to throw up or die more than once. I should pray for him. Louis and Tweetsie should stop riding together to all the workouts, it makes it too easy to mix them up *cough* yeti. Header was sporting a sexy beard today… I guess him and freedom are doing that to attract unbelievers to their church. I’d go.
I was going to run with fletch in the pre-run but he has gotten soft in 2017… then again, I sat in the car instead of running alone, but maybe that had something to do with getting completely freaking soaked by a passing car hitting a puddle last time I ran with Stone cold. FML that was awful.
Had fun seeing Crotch Rocket and Runstopper… they brought up some really great things to remember and chew on as we go through our week.. mainly, we should all take a second and reflect on f3 and the role it is playing in your life.
If you are just coming to F3 for the workouts- thats like buying a 747 for the free peanuts. There are too many quality mentors… leaders… and friends to not be taking advantage of that.
yours truly,
Dolly
5:15 came and proper disclaimer was given due to there still being some ice in the area despite what Spackler says.
Caution was advised initially to give the muscles plenty of time to warm up. We did two laps around the parking lot waiting for someone to get out of their car that they never got out of. The insturctions were simple if you know how to follow instructions and if you know what a threshold pace is. There were some stares and “huhs” when asked what everyone’s mile time is. You use your mile time to base everything else off of for proper training. Once this was somewhat clarified we set out on our loop.
The loop consisted of intervals at threshold pace followed by recovery to the six and to the next segment. We ran down Woodfox to Round Run for the first interval at a slower pace. We did some Brat inspired warmups to Rising Meadow. From Rising Meadow/Rounding Run intersection we did our second interval to Raintree Ln. We crossed Raintree and ran down to the bottom of Windbluff for the start of our third interval to Providence Rd.
We did a recovery jog from the top of Rising Meadow/Providence Rd to the bottom of where Providence Rd and Providence Plantation intersect. We started our fourth interval to the top of the intersection of Cambridge Hill Ln (new territory) and Providence Rd. Mosey into Cambridge Hill Ln and run our fifth interval to the end of the street. We did a recovery jog back out of the neighborhood and across Providence Rd. We did our sixth interval along Providence Rd to Raintree Ln. Recover and catch the six to mosey down Raintree Ln to the intersection of Whitehorn for our seventh interval to the intersection of 4 mile creek rd. Recover down Raintree ln to the bottom of hill.
At the bottom of the hill we did our eighth interval to Rounding Run. Catch the six and recover to Rising Meadow. Here we did our ninth interval to the top of Rising Meadow. Catch the six and recover to the intersection of Woodfox and Rounding Run. Last interval to Strawberry Ln. Recover the six and do a four minute cool down lap. Done!
Observations: We need to do a mile run timed again at #F3FastTwitch. If we are a running workout we should know the metrics we are trying to train for. #ithelps. I know we don’t want to get too scientific with it but a lot of the guys that come to Fast Twitch are usually training for something. I know I have gotten faster and more consistent since I have figured out what numbers I should be shooting for when healthy.
I think it can be hard when we are pushing all of the time and trying to get the most out of our morning to believe it is better to run at a recovery pace to more out of your interval pace. We did better as the morning went along of slowing down as a group.
Prohibition was the only smart one in the group and YHC should have been more responsible by bringing a head lamp and reflective vest.
Everyone was pushing it out there. As usual Turkey Leg, Fault Line, Van Pelt and Prohibition were up front.
Icicle lived up to his name by making sure almost every body part was covered. He looked like a ninja.
Retread and Ironsides were working hard the entire time and their intervals remained consistent.
Utah and the young fellas traded back and forth during the intervals.
Rapper’s Delight mistakenly thought the start time was at 5:30am. He was dressed for the beach instead of the winter but he is young. #wisdom
Big props to all of the guys that stayed up to watch the game and posted this morning.
Lastly and sadly Purple Haze had said he was going to show today. I sure he was celebrating the Tigers win.
Announcements: Blue Ridge Relay sign up is live. Learn more about it here. http://blueridgerelay.com/
Joe Davis this afternoon.