The Big House – Today’s Episode: Happy Birthday Cheddar…or…Thanks For The Mary…no, really…Thanks.

The Big House – Today’s Episode: Happy Birthday Cheddar…or…Thanks For The Mary…no, really…Thanks.

11 PAX decended upon The Big House for a Birthday Beatdown of Biblical proportions. More on that in a minute.

YHC had self-booked today’s Q reservation months ago as he was booking half of the F3 Nation to Q The Big House over the next 5 years…unbeknownst to me, but knownst to some, it was Cheddar’s 33rd Birthday. Of course, that could only mean one thing: that the macho madness and the power of the Warrior would have to join forces in a Tag Team royale.

With Cheddar’s to-the-point disclaimer and FNG Ric properly introduced, we were off for some COP right in front of the Mayor’s Office.

COP / Warm-up
17 SSH IC
16 Merkins
17 Mountain Climbers
16 Imperial Walker

The Thang
Mosey to Grace Life Church parking lot on the way we did:
Did 10 burpees, 10 quality merkins and 20 LBC

Grace Life Church parking lot – Partner up
Round 1 One partner does broad jump burpees to light post and walking lunges back ,Other partner does Hershel Walker (Traditional situps)
Flapjack
Round 2: Same but with 30 Carolina Dry Dock and 30 Flutter

Then hold elbow plank all together each pax counts 5 sec – Total 55 sec

Start the mosey back over to Jack Hughes park, but not before some People’s Chair with arms out in front for what would ultimately be 90 seconds (but YHC told the PAX 60). Recover and Indian run back to the shovel flag, plank up for the 6. Everybody in? Okay, mosey to rear of Jack Hughes Park. Tclaps to Snowflake for leading the men in a combo of Merk & Mary. Wait for the 6 to roll in.

In honor of Cheddar being born, and in full appreciation for why we probably call all sit-up exercises “Mary”, as in the Virgin Mother, and knowing Cheddar’s own high opinion of himself, I felt it best to honor him with some gold, frankincense, & myrrh endless rounds of Mary:

Running back to base, PAX, with their partner, will stop at each lightpost and do 100 (combined) called Mary exercises. If Partner 1 reaches 50, check in with Partner 2 and help him finish out. The Goal is not for both partners to do 50….the Goal is for both partners to give all they’ve got. The more conditioned were expected to do more, because they CAN. Stay with it, brothers…we will all get there if we keep at it.

Order went something like this:
– Rosalitas
– Flutters
– Boxcutters
(Cue PAX mumblechatter about REALLY wanting to thank Cheddar for all this Mary they were doing……sorry gents, I’m just the messenger.)
– Dolleys
– Freddie Mercuries
– LBCs

Plank up / Circle up – time for a Merkin Wave X 10 reps.
Mosey back to Shovel Flag…together.
Fin.
Thanks for taking us out, Snowflake.

Moleskin

Observations:
Tool Bag – Looking mega-strong. By the time you Q your first workout, we’ll have to change your name to Tool kit. Keep at it, brother.
Snowflake – Big kudos for supporting us and showing the spirit of F3 by example.
Patient Zero – A regular at the Big House giving us a great effort – dude looks like he’s ready to Q tomorrow.
Private Benjamin – Deep Respect for you brother, you have supported this group of men in so many ways. We are made stronger through your example.
Tag-Along – He said he hadn’t come after the launch. He was strong today and you should come more often!
Lieutenant Dan,Red Rocks and Hooker looked strong this morning

Welcome FNG Sideways (aka Ric from YHC/Pvt Benji/Lt Dan/Pt Zero/Hooker’s neighborhood) – who got his name because he’s a wine distributor in the Southeast…conjured up thoughts of Paul Giamatti getting fired up about drinking merlot.  Welcome brother, I saw no complaining and just full effort. Thanks for coming out in the gloom. Ice up!

Tclaps to Cheddar for leading Volume 1 of today’s beatdown. Happy Birthday Brother. Next time I’ll just bring a cake.

Great Job Guys!

Announcements

Savage Race CSAUP Training @ Foxhole (Sign up now!)

SUMMARY

The Savage Race & Spartan Race is coming! SIGN UP BEFORE 2/16! (shameless marketing for the event Q’s… you’re welcome)

18 men gathered in the gloom at Elon Park Elementary, and a perfect venue for some obstacle course training. YHC loaded almost 1000lbs of gear in the truck (heavy buckets, kettlebells, plates, weight sled, ropes, and “spears”) for my Foxhole VQ intending to work on a LOT grip and core strength, two assets that are much needed to conquer OCR obstacles, and also provide a change of pace with the BIG-SWINGING-DIC… tators Argo and Voodoo out of pocket. Thank goodness the PO-PO didn’t show up to kick us off the astro-turf field, or at least impound my truck at 4:30am in the morning while gear was unloaded…. it’s been a rough week for gear at F3 workouts #ThanksGeneral&Frasier

So much for the weather forecast, the wind was blowing hard, and YHC scored a solid 9/10 on my ‘nipping’ score after wearing only a SOB Balrog racer-back.  Hey, the Spartan tattoo needed some air on a OCR workout day! Five men (Fahvra, Thin Mint, Mario, Bratwurst, JRR Tolkien) rolled up at 5am for 30min of early pre-WORK which included a sandbag run & squats, and some extra time on the gear.  The rest showed up a few minutes before 5:30 ready to rock.

THE THANG

Quick disclaimer given, with several options to modify (easier and harder).  Because Foxhole is 45min workout, the WOD today ended up being a solid 40.5min TABATA workout (9 total stations x 2 rounds = 18 stations total.  Time at each station was 2:05 with :10 second transition time. Plan was to partner up and stick with your partner through all the stations to completion of all 18 stations.

Stations:

  1. Shorter thick rope body supine pull-ups and negatives with rope chained to the top of a fence – back/biceps/grip
  2. Reverse Burpees w/ 25lb or 35lb kettlebells – core/legs/triceps
  3. Tug-O-War or Standing Resistance Rope Row Pulls – total body/grip
  4. ~85lb heavy bucket carries – legs/core/grip
  5. Partner Resistance band pulls (FORWARD down & BACKWARDS back) – legs/core
  6. 35lb & 45lb plate/kb fingertip farmers carry w/ shrugs – shoulders/grip
  7. Agility Shuttle Run between cones – legs/ankles/cardio
  8. ‘Spear’ throw through target (miss = 3 burpee penalty) – mind
  9. ~225lb Rogue Dog Sled Push (HIGH Bar push down sidewalk, LOW Bar push back sidewalk) – legs/hips/total body really

MOLESKIN

Fun morning today at the ‘Hole… for YHC at least. OCR season is just around the corner, so what better way to get ready for the mud run season than to work on refining some OCR skills… add in a trip to Kinetic Heights, and the grip strength will improve quickly… maybe not as fast as the blisters will form.  A few musings from this morning:

  • Kirby was so excited to see YHC in the lot, that instead of a bro-hug, YHC got a full on hug… BEAR hug. Polar bear and Panda Bear. We bears stick together. YHC now knows why the buckets are cracking, after seeing Kirby apply the same squeeze he gave me to the Home Depot Bucket during carries.
  • Noone got to play with their own bells today. Well, other than Loogie, The Worm, and Frehley’s who insisted they not touch mine, and played with their own in the parking lot for 45minutes.  Seeing knee-unfriendly activities on the astroturf field, the crew broke off for a traditional kettlebell workout which they smashed like they do every week.  Old-man strength redefined.  T-Claps to Loogie for getting brother Worm out in the gloom after a long hiatis.  Hoping to see you out more often!
  • Thin Mint & Fahvra tried to one-up each other all morning, and it was a fierce battle worth selling tickets for… but in the end, both men would lose to the gear, which wore them both (and everyone else) out.  Somehow both got an extra turn or two on the weight sled station which was almost impossible to move this morning.
  • YHC’s first time posting with the legendary Rachel this morning, who snuck away from the friendly confines of DMZ to get in some OCR work in preparation for Savage Race where he and Team Strongbridge (Rachel, Mermaid, Dori, Sacajawea) intend to ‘chick’ all the dudes. Seriously whats up with all the women’s names?
  • Bratwurst held his own for the soccer-armed runner he is, and would be a formidable OCR racer if he were to sign up for a race.  He and Gumbo, a Tough Mudder Vet himself, were solid through all the stations today.
  • Wild Turkey’s got some strong legs, maybe from all that leg wrastling, or just wrestling. But he was one of he few men YHC saw push the weight sled from the lowest bar. He also talked himself into NOT putting the bucket down nomatter how hard it was hurtin’.  His partner Soft Pretzel was steady all morning, and even had a “interesting” spear throwing style, since it looked like a spinning helicopter blade, not a dart.  Speaking of helicopters…. I didn’t see it, but I bet Chopper broke the spear target. You owe me another piece of plywood with a hole in it. That’s my story and I’m sticking to it!
  • YHC still remembers Alf’s attempt to climb the rope before the finish line at the Spartan Race last year #30burpees. But after today’s workout, Alf is sure to conquer that rope climb this year, especially now that he has a copy of YHC’s Valentines playlist played this morning to pump him up pre-race (Maroon 5 – Daylight & OneRepublic – Counting Stars).
  • After calling out his fellow Respects to join him in the upcoming Savage Race, 777 & Commish showed everyone that age is nothing but a number, outpointing the youngest PAX Mighty Mite & Mario who struggled all morning to push or hold on to anything. It was observed  later that 777 and Commish grabbed some orange wedges, animal crackers, and wet-naps for MM&M for their owee muscles.

PANDA’S PONTIFICATION PARAGRAPH

Climbing a mountain is tough, whether you’ve been to the summit or not. When you look up at the mountain from the base, you know it’s a long journey to the top, and that it will take time and effort to get there. You also know that once you’re there, the greatest view of the horizon can be seen, far better than the same view after catching a gondola up, and the feeling of accomplishment is infinitely greater. For some, it inspires men to climb even higher, while for others, it’s a constant struggle to reach a lower peak, and reaching the summit may not happen, but it’s worth the journey, because quite possibly greater glory might be achieved in just the attempt.  But it takes a first step… and that can be the toughest part.  We at F3 are about helping each other take that first step to higher ground, to climbing the mountain of physical fitness, mental fitness, and family fitness . We do it by bringing out both friend and stranger FNG to workouts, and sticking with them in the gloom. We do it by encouraging our injured PAX that the best is yet to come, even though the past was pretty good. We do it by pushing each other workout after workout to get even better, even at the expense of dropping a few positions in the final results, so long as we both finish higher. We do it through F3 Dads and investing in each others youth. It’s worth it to climb the mountain.

So here’s a challenge… pick someone to help climb the mountain. Wingman proposed pick someone who hasn’t been in the gloom for a while and stick with them and encourage them to keep coming out. Ask Bucky how to EH someone, since he just brought 4? new PAX to DaVinci the other week. Check in with Mr. Brady who’s got a fractured hip, and MAF it with him while he tries to get back to running form. Heck, YHC could even use some encouragement after losing basically all aerobic fitness from a calf injury post-marathon. Plenty of opportunities to be there for each other in so many ways. Pick ONE.

* So I’ll pick one, while I’m climbing my own mountain all over again.  YHC would like to help a few PAX set a PR in a race soon.  And why not this weekend? If you would like to run the Ballantyne 10miler or 4miler, YHC will do my best to help you PR your race (7:30min/mi pace or slower). Let’s climb that mountain together…. particularly that last hill to end the race. Who’s in? If not this weekend, pick another one, message me.*

https://charlotte10miler.racesonline.com/

ANNOUNCEMENTS

  • There are ~58 F3 Dads, M’s & 2.0s going to the Charlotte Checkers Hockey Game on Saturday 2/25/17 @ 6pm. @JRRTolkienF3 is organizing group tickets, which should be ~$16/ticket.  Contact JRR know ASAP to get details
  • Join our brothers in Union County to help rebuild a house this weekend for a family in need, contact Transporter to donate $, time, or materials.
  • A51/SOB/IL/The Fort/Union County regions have agreed to make The Savage Race OCR a CSAUP in Concord on 5/13/2017… use discount code ‘VALENTINE’ by midnight 2/16 to get 50% off a second entry (find a partner and sign up!) or use ‘GCF317’ to get 15% signing up under team ‘F3 Nation’… Its the weekend BEFORE the traditional SC Mud Run, run Savage or run BOTH like YHC! Savage Race Website:  http://savagerace.com/event/charlotte-2017/?gclid=CNr5r8yQ29ECFYY8gQod4P0MQQ F3 Preblast: http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/
  • As always, you are welcome and invited to come post or Q the legendary Saturday SOB workout, Stonehenge (YHC is co-site Q w/ Wild Turkey) followed by coffeeteeria @ Einstein Bagel: http://www.signupgenius.com/go/4090d4aaba729a46-stonehenge
  • See the newsletter for other items YHC forgot… like future details on rebuilding stone wall w/ Haggis on Q.

As always it was a pleasure to lead, and thanks Argo & Voodoo & Loogie for the invitation.

SYITG ~ JRR Tolkien

#PreBlast – Hopping through the Meadows

The weekly interval running workout known as F3Swift (though sometimes it’s mistaken for F3Swirt) will launch from the Vine restaurant parking lot at 0515.  If you are late, head for Ben Nevis (Ballantyne Commons PKWY West toward Old Lancaster Hwy).  We may or may not be there.

The THANG:

  • 0500 – early optional prerun that provides great 2nd F and good additional warm-up
  • 0515 – head out from the main lot towards Rushmore Dr using the Reverse Route of the normal early bird route.  1.0 to 1mile+ (10 minute warm-up)
  • 0525 – commence warm-up drills at the bottom of the Synchrony lot closest to Rushmore (this was on the loop we ran last week. If you don’t know which building that is, stick with someone who does…).
  • 0530 – head out to Ballanytne Commons for commencement of the first hill set up Ben Nevis.
  • If programming your watch, it should look something like this:
    1. Warm-up (until Lap Key)
    2. 0:30 interval (1mile race pace effort)
    3. Open recovery until Lap Key
    4. 0:30 interval at (1mile race pace effort)
    5. Open recovery until Lap Key
    6. 1:00 interval at (1mile race pace effort)
    7. Open recovery until Lap Key
    8. Repeat to Step 2 for 6 total rounds.  (We may not get to 6 depending on time, but don’t plan on more than 6)
  • We’ll not spend all morning on Ben Nevis, and we’ll dip into some calm meadow-like places along the way.  Bring your smokeboots.

SYITG,

Bratwurst

Mountainbrook has both mountains and brooks

Variety is the spice of life.   -Anonymous, who was clearly not a runner

The Thang:
In an attempt to break out of the standard bootcamp running pace, we did some speed work with and without hills… Take a right onto Carmel and a right onto Mill Pond Rd/Mountainbrook.  Stop for SSHx15 and quick explanation of the next 40 minutes of your life.  Partner up by speed.  Run point to point at 90% throttle, stopping at each street for Dumbocrats x15 and plank.  Stops at Haverstick, Fountain Ridge, School House, Johnny Cake.  Mosey to the intersection of mountain and brook.  Up the hill at pace, mosey back down hill and over to Mountainbrook Swim Club and field.  Partner 1 runs the long side of track, partner 2 runs the short side to the jungleless gym for pull-ups to exhaustion.  Just enough time for partner 2 to take over pull-ups and partner 1 to complete track run.  Repeat.  Reunite for plank fun.  Mosey back to Mill Pond Rd/Mountainbrook for 3 final 90% sprints with stops for Drydocks x15.  Time for some marj: FreddyMercury x20, HeelsToHeaven x20, AmericanTwist x20, LBC x50 oyo.  Fast mosey back to the church for wall sits, burpees x10, makhtar ndiayes x10, more wall sits with arm exercises to break it up, and finally burpees x10.  Fin.

Moleskin:
A big Metro/Area51 welcome to Shoe, who moved closer to Charlotte Catholic and was rused into today’s “bootcamp” for lots of running.  Also, thank u for great takeout… OneEye pushed the pace out front but my vote for Larry Bird goes to LittleJohn aka LilJon (Hyeah!  Hwhat!!) who battled thru a stop at the rotting carcass (skunk?) to a great finish.  Honorable mention to any of the speed-averse runners.  The shorter break between sprints will lift your speed in no time. #youVSyou… Thank you for the opportunity to lead DMZ for the first time.  Sunday/Monday basketball (and Monday morning fastsacking) keeps me from regular posts at a great AO.  Keep up the good work.

Making lemonade from lemons

It was cold and it was dark but the PAX showed up anyway for a solid gear workout at Overdrive.  A last minute audible was needed because the PAX outnumbered the pre-planned pain stations, but we were quickly able to accommodate everyone who was looking to get pumped on Friday morning.  #swole

Here’s how it went down…..

Disclaimer

Hair Band half mile & circle up for COP

SSH X 25 IC

IW X 20 IC

Windmill X 10 IC

Low Slow Squat X 20 IC

Merkin X 10 IC

Mosey to the pain stations

The Thang

Each PAX chose 1 of 12 predetermined pain stations and performed that exercise until station #1 completed (Timer)

Station 1: Fire Hose pull 40 yds out & 40 yds back (timer)

Station 2: O/H press with 45# plate

Station 3: SSH

Station 4: Jump Rope

Station 5: Goblet Squat

Station 6: Merkins

Station 7: LBC

Station 8: 2 Handed KB Swings

Station 9: Carolina Tri Docks

Station 10: Slam Ball

Station 11: Flutter Press

Plank at your station approx 60 seconds until 6:15

The Moleskin

It was great to see so many vehicles roll into SVMS Friday morning, and when it was time to launch, the number of PAX outnumbered the pain stations.  The UC PAX quickly adapted to the additional station, and got to work.  YHC was having playlist challenges and threw off the numbers in the rotation when I jumped the line.  Fortunately (or unfortunately) for YHC, the numbers evened out again when Hair Band had to bolt and things settled in again.  It was a solid effort by all who attended, and i hope everyone got what they were looking for Friday.

Thanks to Hair Band and Glass Joe for the opportunity to lead.

Thanks to The Count for the take out.

Announcements

Sign up to Q all Eastern F3UC workouts (Thrive, Monroe, Overdrive, Outland)

shotgun bootcamp

This was from the General, one of our brothers last week in Ballentine and they ended up donating $1025 for Debbie’s project so I thought you may want to read and make sure we say thanks next time we work out there

Typically, I’ve put announcements at the end of the backblast but in this case I definitely have an important one to put front and center. The Union County PAX have been working to restore a house in Union County. The house is home to her daughter and 2 other grandchildren that she is supporting. She lost her husband recently and has also taken in a man that has been struggling. Her house is sinking into the ground and in need of major restructuring and remodeling. Troylette has put together a Go Fund Me Page and a Sign up Genie Volunteer page and is asking for support in the form of monetary contributions or labor. Visit the links below for more information on the project and TCLAPS to the Union County crew for their work on this.

https://www.gofundme.com/debbies-house-improvement

https://m.signupgenius.com/#!/showSignUp/409094eafaf2dabfa7-f3debbies

Now back to today:

Knowing the weather yesterday and the lack of football my guess was that our wayward brothers may return this morning to get the abs ready for spring break:)  By the time 6:30 rolled around 23 brothers had gathered and it was time to let the work begin.

WU:  Quick lap around the lot, roll out the disclaimer,  begin.  30 SSH, 10 Merkins, 30 LBC’s, 10 Wide arm Merkins, 10 Cottonpickers Roll with it.

The Thang:  Well there really wasn’t a thang, it was bootcamp through and through, run to the light 30 American hammers in cadence,  next light 20 Merkins on your own, next light 20 CDD in cadence. Run to the rock pile,  grab a friend modified version of 7’s 7, Squats on the bottom 7 curls on the top of the hill 6 6, 5,5 ETC.  Finish at the top of the hill, staggered merkins when done 10 each arm in cadence.  Mosey over to the back lot. Partner up and Toilet bowl run, partner 1 Supines, while other runs the loop 200 supines in total.  next exercise run the other loop as a team complete 100 burpees.

Mosey back quick stop for some people’s chair and air presses, mosey to the lights, quick stop for some heels to heaven 30 in cadence.  mosey home to finish with 10 pistol LBC in cadence each leg.

Moleskin:

2 FNG’s welcomed to day,  Bill and Jordan.  Bill informed us with that he was a Michigan fan and I put down that he be called Buckeye but we ended on Buck for short.  Jordan does something with planes so goodfella came up with Stryker from the movie airplane.  It was great to have two new to the crew today. In addition it was great to have a few back that have not been here in a while. Doc was out all week last week and so where the McDonald crew,  we missed them and it was good to have them back.  It was clear that the mumble chatter came down pretty quick and there was some grumbling while doing burpee’s so I assume everyone got their monies worth.  Good morning, good crew.  As always proud to call you my brothers.

Other Announcements:  Dasher’s Company restructured and cut the sales force on Friday with out notice.  He is looking for employment.  So please get the word out if you know someone looking for a salesperson.

 

 

Starting the week off right at the Matrix

YHC returns to F3 from a week on a Disney cruise ready to get back into the swing of things. 50 degrees isn’t bad in Charlotte in February. 11 of Charlotte’s finest gathered, the disclaimer was given, and we were off.

Mosey to lower parking lot for COP
SSH x 25
IW x 25 (BTW, Disney Cruises now have Star Wars day and watching the Empire Strikes Back is appropriate here)
Low Slow Squat x 20
Merkin x 20
Mountain Climber x 20

Mosey to cinder blocks, partner up
P1 does called exercise with block, P2 runs the length of the field and does 10x of another called exercise and flap jack.
R1 – curls and jump squats
R2 – presses and calf raises
R3 – tricep and monkey humpers
R4 – rows and Sister Mary Katherines
R5 – goblet squats and merkins

Bear crawl to field center and lunge walk the rest
Circle up for Jack Webb up to 7 and back down

Mosey to back playground for circuit work
Jump ups x 10, one legged squats x 20 (10 ea leg), tire jumps x 20
Mosey to front playground
Pull ups x 10, dips x 20, derkins x 20
Repeato

Peoples Chair + chest presses
Balls to the wall
Mosey back to parking lot for Mary
LBCs, flutters, Russian Twist, dolly, back scratcher, and protractor

COT
Announcements – Squid mentioned an upcoming race, didn’t catch the details, but check the web page.
Thanks Squid for taking us out. A pleasure to lead as always…

A couple of old friends stop by Ascent

Posted on behalf of Pele…

At 7 am, 6 pax had gathered with VSF planted the Disclaimer was given then we were off to do some work.

Mosey to other parking lot for warm up:

SSH x 15 IC

10 Merkins OYO

IW X 15 ic

10 Merkins OYO

LSS X 15 IC

10 MERKINS OYO

LINE UP ON SIDE OFF THE PARKING LOT. High knees across. Buttkickers back. Kareoke Left and Kareoke Right.

Mosey to the playground

Cindy 15 minutes AMRAP

5 pull ups 10 Merkins 15 Squats

Mosey to the concession area

Circuit work

Step up 10 each Leg, 20 dips , 20 LBCs rinse & repeat X 3

Derkins, deep Squats old school sit ups X 10 each rinse & repeat x 3

Mosey to field for a trip to the zoo

Bear crawl 20 yards 10 Monkey humpers backwards run back rinse and repeat

Head to other end of the field and circle up for old favorite – Jack Webb up to 5 and back down.

On your 6 for some mary

Elbow plank x 10

SID THE KID x 10

One legged glute bridge x 10 each leg

LBC R IC

LBC L IC

LBC IC

ROSALITA IC

Protractor

elbow planks 10 counts

Mosey to the wall for multiple variations of people’s chair

Mosey to launch done

Great job by everyone! Hope to focus on full body with more emphasis on the legs. Hope everyone got their money’s worth.

Announcements

Sign up for Q with Sony. Schedule open in March until the end of the year. http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule

Richard Shelter Run in Pineville – check weekly newsletter for more details.

Rushmore YoYo

21 PAX wanted to do YoYo tricks along Rushmore Dr in Ballantyne on Tuesday morning.  Instead, we just ran really hard back and forth.

The THANG (what we were supposed to do):

http://f3nation.com/2017/02/06/preblast-stepping-down-but-stepping-up/

The Moleskin:

  • Goal of the VO2Max / Interval-pace intervals is to get maximum amount of time right at the proper speed.  If you are going out too hard (push past the VO2Max), then it’s likley you’ll get too tired to continue for too long at that pace on subsequent intervals.  Since you don’t make it back up there, then even though you ran really had at first, you’re losing the maximum benefit for the workout for not spending enough time at VO2Max. Make sure you know that pace based on a recent race result here: http://runsmartproject.com/calculator
  • Good idea to PreBlast these Time-based intervals so someone can keep the Q honest.  As YHC was trying to keep Frasier and Citgo in sight to make sure they knew when to turn around, apparently the watch workout program modification made the night before didn’t take.  First interval of 5minutes (2:30 out, 2:30 back) was good, but the 2nd interval was programmed the same instead of 2/2.  So when Frasier, HoneyBee, and YHC kept running (somehow Citgo just had a clock running in his head and turned around), it was HoneyBee that remarked “aren’t we supposed to turn”?  Perhaps it was TigerRag’s properly programmed watch that had beeped and guided the rest of the PAX to head back. If you have a Garmin, learn how to program on the web site and then push the workout to your watch using the app on your Smartphone (or if you have an older Garmin like YHC, cable to the computer).  Help here: https://connect.garmin.com/en-US/help/how-to/#workouts
  • Good numbers continue as new PAX try to figure out, along with the rest of us, what proper run interval training is like.  We can all learn together with basic plans taught by some great coaches, including Jack Daniels (the PhD).  We’ll try to continue with Progressive plans that build for a 3 or 4 week cycle to work on something specific.  On another day of the week, you can do something similar or visit another running option like Thursdays at DevilsTurn, Fridays at Mountain Goat, or weekend options that are broadcast on #run channel on South Charlotte Slack at https://f3sclt.slack.com/messages/run/.
  • Welcome to Swift FNGs HomeWrecker and Margo (who may or may not be cheating on FastTwitch – somehow Frasier stays fast rotating every week, you can too).
  • Great to see that 18 of the 21 PAX are on Strava.  Going to the web site version – http://strava.com and clicking on Laps will show you the Lap pace for each interval.  That data should be on there if you are using the Start/Lap button on your watch properly, but there are some known issues with some watches (including Garmin Fenix 2).  Otherwise, use the Garmin Connect smartphone app to view Lap / splits and their paces.
  • Cobains for getting this BackBlast out so late.  There are a lot of PAX in the group that come out every week, who are putting in the work, and are showing results.  Maybe you are hanging out to what you once had (like YHC), still looking for huge PRs (like WildTurkey), or smartly pacing yourself back from an injury setback (like Gumbo), but it’s about a steady progression where you will start to see results if you keep up with it.
  • See you in the Gloom! – Bratwurst

Deflatgate 2.0

The pax gathered in the parking lot while I was still trying to figure out what the workout was going to be. I had been on the road the day before but never decided on my final plan. Surprisingly OT was one of the first ones there. Mosey around the back parking lot and back up to the front for our warm-up. Pick up Joker on the way back.

20xSSH
20xIW
10sMerkins

The Thang:
Partner up and CMIYC down McKee towards the townhomes with the water fountain. P1 5 x hand release merkins, P2 run. Meet up at the fountain. 7’s down to bottom of hill. Hand release merkins at both ends. Once we are done, 40 dips at the fountain, then run around traffic circle. Repeat 3 times. CMIYC back to the rock pile past the school. P1 diamond merkins, P2 run. Everyone grab a lifting rock, especially O’T.

Line up abreast on the filed. 20 x curls, 20 x tricep extensions, 40 x chest presses, then run to the light pole and back. Total of 3 times.

Mosey back to parking lot at the playground for some abs.
Cross crunches, can openers, dollie, LBCs, 6 inches, and some other stuff I am forgetting. Throw in 5 pull ups 3 times for Joker. The end.

Moleskin:
Lobsta Roll was surprised to hear that they have reopened an investigation into Tom Brady for deflating the football again in the second half of the Superbowl. Something shady went on during that game and the truth will come out. Later he and Squid were complaining about their recent work trip where they only had 9 oz filet mignon in first class and not the 12 oz filet. Poor guys. O’T finally showed off with a real lifting rock, and Joker wanted to show off his lats with some pull up work. When the Pax asks, they shall receive. I hope the workout was tough enough especially when I made most of it up as a went. Thanks for the takeout Squid.

Announcements:
Savage race May 13.
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