Six men posted to The Charge this morning for some Chowda. There were no clams, but I think I saw some crabs on the field that were being chased by alligators and bears. After some brief pleasantries in the parking lot, we moseyed to the track for a lap + COP – SSH x25, Merkins x10, IW x15. Mosey to the corner of the track for 3 rounds of Math: 10 HR Merkins + 20 Elbow PJ’s + 30 LBC + 400 Meters. Reconvene at the goal line for Animal Math: 10 yds of Alligator Merkins + 20 yds of Bear Crawl + 30 yds of Crab Walk + 40 yds of Cheetah Dash. Rinse and Repeat. Circle up for LBC, Flutter, R/L Oblique. Meander to the wall for Peoples Chair + 20 Air Press + B2W for 30 cnt + PC + 15 AP + B2W for 20 cnt. Mosey to the benches for 11’s – Dips and Derkins. Circle up for Dolly + H2H. Run 1.75 laps, and head to COT. Plankorama until the bell tolls.
Nice work out there today. Thanks to Tesla for leading us out in prayer.
Aye!
20 rose on this fine morn to enjoy the fall morning chill and embrace some of the cool wet dew that had fallen upon Christ Covenant.
THE THANG
SSH x 10
IW x 10
Merkin x 10
Dry docks x 10
Run lap
20 upright rows
Run lap
20 goblet squats
Run lap
20 OH press
Run lap
Combo
Soccer field
35 sec swings
Merkins on cones 2/4/6/8/10
35 sec t bags
Jump squats on cones 2/4/6/8/10
35 sec clean and presses
Dry docks on cones 2/4/6/8/10
35 sec Louganis
Freddie Mercury on cones 2/4/6/8/10
35 sec Good Mornings
Burpees on cones 1/2/3/4/5
Repeato
KB diamond merkins and 2 lawnmowers for each merkin. Up to 7 and 14
COT
YE OLD NAKED MOLESKINE
Got the nod from Harley yesterday afternoon that today was my Q so threw together s quick workout that would work the whole body. It was a good crowd of 20 even with the BRR coming up this weekend and some new faces too. It’s been a while since we got wet and muddy so we hit the soccer field and left smelling Skunky. Thanks for allowing me to lead and great effort by all.
As I mentioned in COT this is a great time to get involved in a ThirdF group. Myself, Stone Cold, Witch DR and others meet on Fridays at Chick Fil A Arbo right after the workout and would be more than happy to see new guys come out. We are going through the book of James and all are welcome.
Cheers, BD
18 assembled at SCMS for the #BRR taper edition of #F3FastTwitch.
The Thang
Slow mosey around the parking lot. Round it up in front parking lot.
COP: IWs x 15 IC, MCs x 15 IC, Merkins x 15 OYO
Run down Woodfox, left onto Rounding Run then left onto Rising Meadow.
Right onto Rounding Run, run to the stop sign at the Rounding Run loop. Partner up.
Mosey back to base. Circle up for some Mary: LBCs x 15 IC, Flutters x 15 IC, Freddie Mercury x 20 IC. Done. COT.
Moleskine
Lot of excitement this morning for the #BRR taper run. The tweet of few hills and lower miles even brought Spackler out of FT retirement…but the tweet was not enough to stir Bounce from his slumber. Spackler forgot his running in Raintree manners…had to call him down for being loud on the Rising Meadow hill…almost woke the neighbors. Although pretty sure, Mr. Brady did that so he could use someone’s toilet…came out of dark of a driveway as we finished one of light sprints.
Hairball went completely stray cat. Not the 1982 “Rock This Town” type, before Brian Setzer went all orchestra to peddle Christmas albums…just left us on the Rising Meadow hill to go do his own thing. “Need the miles he said”…saw him on Rounding Run loop trading clip boards with the #RFYL ladies. Turns out he only got about .2 miles more than we did.
We ended up in the 5.0 to 5.5 miles range. I got less…my partner Beaker doesn’t understand taper and he consistently stole miles from me on the loop. Curd worked hard too…revealing his philosophy that the #BRR is really won on the last day of training. Butter continued to accept less than a best effort from himself.
The men are ready. Good luck on the mountain. Safe travels. Fun times. Consistent bowel movements. Godspeed.
Announcements
51 laborers came out to celebrate a day off. Here is what we did:
Circle up for warm-up (it was a large circle)
–SSH x 25IC
–Mountain Climbers x 25IC
–Merkins x 10IC
Count off by 2’s. 1’s with Bushwood and 2’s with Voodoo. Groups swapped after Poptart’s core sesh.
Voodoo’s set:
Select an appropriately-sized kettlebell from the middle and circle up.
10 swings, 1 clean and press per side
15 swings, 2 clean and presses per side
25 swings, 3 clean and presses per side
50 swings, 4 clean and presses per side
Next, do 5 one handed swings, 5 high pulls and 5 snatches, then repeat on the other side.
Do the same exercises with 4 reps, 3 reps, 2 reps and 1 rep.
Next, do 5 reverse lunges per side and 5 goblet squats.
Do the same exercises with 4 reps, 3 reps, 2 reps and 1 rep.
Metal Mary with time remaining:
KB overheads, KB dying cockroaches, Louganis.
Poptart’s Core Sesh:
Circle up.
1 x merkin
1 x LBC
2 x merkin
2x LBC
All the way up to 11 x merkin and 11 x LBC
10 x right can opener
10 x left can opener
40 LBCs OYO
10 V-ups OYO
Bushwood’s set (this varied per group as it was a bit winged)
Run to fountain by Chipotle
–Derkins/Dips (12IC, 10IC, 8IC, 6IC)
Run to lot and do a ladder with the medians
–Merkins (add 5 per median-5, 10, 15, 20)
–Squats (5, 10, 15, 20)
–Monkey Humpers (5, 10, 15, 20)
Run to Target lot
–Burpee ladder with medians (1, 2, 3, 4, 5)
–AYG sprints with squats at end (repeat like 5 or 6 times)
–Bear Crawl one time
Run to other end of lot
–More sprints, more squats, more monkey humpers, burpees
–Whatevers
Skins
Lots of people. Some showed up with rucks, some with kettle bells, but no one showed up with ankle weights like requested in the pre-blast. Some highlights:
Lots of calls for Bushwood’s form:
-Only went down 50% for squats?-Check
-After 20 merkins, it became more of a head bob?-Check
-A little bit of a hip thruster on the dips?-Check
Alf talks faster than he runs.
Monkey Humpers in cadence is weird and a little dirty.
McGee was not pleased with the burpees. But he loves burpees??
Maybe the highlight was Kirk’s 2.0, Mud Puddle, yelling “Go Dad!!” when Kirk and McGee were racing on the final AYG. He won too. Mud Puddle believed in his dad when no one else did.
It was great to see Ninja Turtle, aka Eskimo, at COT. He heads back up to hit the App Trail on Wednesday. Keep him in your prayers.
Everyone was working hard out there and hope the pax enjoyed it as much as Poptart, Voodoo, and myself.
Good luck to all the pax running the BRR. Stay safe and have fun!
Skywalker with the takeout.
Announcements
Kettle Bell clinic at Calvary on 10/8.
Feel very fortunate for some of the best weather in months the past few mornings. Today was pretty great. Not quite cool, but not hot. Lower humidity. All that good stuff.
Surprisingly good workout at yesterday’s convergence at Stonecrest, which was only 17 minutes away during 6:40 Labor Day “traffic” (none). Just letting you guys know, since most of you weren’t there, and there is no backblast. Sure the delay is just Bushwood and Voodoo debating voice or Oxford commas in the lengthy editing process. For YHC, that was a planned “mail it in” workout. Even brought the 2.0. But the combination of KBs and sprints (thanks, McGee) was a little too enticing, and what started as insouciant became a bit more strenuous, leaving the legs a little sore this morning.
Anyway, those factors along with golf, yard work, and a neighborhood Labor Day cookout all contributed to the planning of today’s core-centric workout.
Thang
Run the block (+/- 1.4 miles) – more mosey than run this morning at a 7:45ish pace.
Everyone runs a lap forward while others alternate between 20 flutters and 20 LBCs.
Everyone backward runs a lap while others alternate between 20 Russian twists and 20 knee ups.
Partner lap – wheelbarrow straight aways and burpee broad jump the turns.
20 dips / 20 derkins – lunge walk / mosey a lap.
Repeat at least once, maybe twice.
Run the HT mile. COT.
Announcements – 5-year A51 Convergence next Wednesday
Moleskine
Glad we’re all in BRR taper mode, even those not running BRR…but I guess if the non-BRR runners are forced to endure months of hill runs baked into every Q, then they’re probably also ready to taper. Small, veteran crew that made the audible from partners to a threesome easy. Quite a bit of 2nd F on the initial lap around the block. Watch died sometime during the workout, but One Eye clocked 3.3 miles total, which given the audible to run the HT mile at the end, sounds about right.
Also, the short track is short (reminiscent of a slick track, thus the title), but still longer than I thought. The last minute decision to substitute “run a lap” for “lunge walk a lap” was probably the best decision I made yesterday #jalapenoburger #LBChopontop #delicious.
That’s all, folks. We’ll be back next week.
Well what started with “You guys with F3?” ended with four dudes doing 60 minutes of exercise off of an unplanned wienke. Fortunately for QIC it just required dusting off some cobwebs and taking full advantage of the AO that launches at Olde Providence Elementary.
The sixty-something degree weather was spectacularly welcome and the 4 pax (including 2 FNG’s) did something like this:
Note: A disclaimer was provided, no need for specific time of disclosure right, we will just say it happened. QIC was laying out an FNG-friendly dose of boot camp. (unlike the pain handout rumblings from the 30+ pax over at the Rock convergence)
Lap around OP track doing various running exercises (butt kickers, high knees, karaoke left, karaoke right)
Circle Up for Side Straddle Hops x 20, regular Merkins x 15, Mountain Climbers x 20, wide arm Merkins x 10
Mosey to School Wall for some Peoples Chair for one minute at 90 degrees, Arm Lifts x 20 (rinse & repeat)
Mosey to Snack bar for 30-20-10’s (30 dips, 20 step ups, 10 burpees) – rinse and repeat
Mosey to nicely marked football fields for some suicides and field work:
Mosey into the Forest to the outdoor classroom:
Mosey out of the Forest into Olde Provide Neighborhood (Foxworth St) for some Hydra Hill:
Indian Run down Windyrush back to Rea road, merkins x 20, mosey back to OP elementary
Circle up for Mary: (Protractor of varying degrees, Rosalita x 20, mason twist x 15)
1 Minute Plank to finish at 60 minutes
Count-o-rama: quick count to 4
Name-o-rama: quick go around with 2 FNG’s. Welcome to FNG’s Valet (Russell) and Berries (Dave). Valet set his key down by the track at the start of the work out and had to run to fetch his key. Naming complete. Berries answered the question “tell me about one of the first odd jobs you had growing up?” Picking strawberries and raspberries. Naming complete.
No Announcements other than PSA about weekly email that goes out and the Twitter handle for A51 for FNG’s benefit.
Ball-of-man for sendoff by QIC
It’s a wrap!
Moleskin: QIC arrived at the extremely empty parking lot missing the normal cast of characters. One car sat at the end of the lot with 3 guys looking around. Sha Na Na extended a greeting and informed he had brought a couple guys out with him. Great News I said wondering where the world everyone was at. I figured I missed some important communication on Twitter and there was some convergence under way at some AO in the Southland. Well to find out the details on why Sha Na Na happened to be at OP, you will have to ask him – or Dora. I’ve got nothing more than that.
Well it was about 30 seconds before 7 o’clock go time so I said, Sha Na Na I got Q if you are good with that. And there it was, we were off.
We had a great workout and were able to mumble chatter together in the gorgeous gloom that was Saturday morning. The FNG’s will be back for more. Sha Na Na, thanks for coming out and handing me Q reigns. Pele, honored to lead at your AO once again. And welcome to Valet and Berries. Great first showing and look to see you back for more.
QIC has been called out for pulling a rookie mistake by showing up to OP on convergence day. Fair enough. I even broke the 24-hour back blast rule. Now I just need to remember how to get these FNG emails and names into the system…
Late pre-blast, but oh well…Labor Day – convergence, golf, family, neighborhood cookout.
Yes, BRR is this week, and the temptation is to rest up just to avoid injury. For those so inclined, enjoy the fartsack. For those that miss the camaraderie, or just think it’s ridiculous to start tapering so early, tomorrow’s SoFa WIB will be light on running but heavy on track work.
Run the block – choose your own adventure (L or R out of OP), just be sure to hit Abbotswood, Windyrush, and Summerlin.
Partner up at the OP Park track – roughly 1/8 of a mile.
P1 – run a lap
P2 – alternates 20 flutters, 20 LBCs until partner returns
Flapjack
P1 – backward run a lap
P2 – alternates 20 knee ups, 20 Russian twists until partner returns
Flapjack
Partner lap – partner wheelbarrow the straight aways (switch as needed), burpee broadjump the turns.
Lather, rinse, and repeat until 6:15.
Total mileage should be +/- 3 miles with a lot of core (quicker recovery muscles) and minimal leg work. Amazingly – no pull ups this week.
At 0515 on Tuesday, the PAX will launch from the Vine Restaurant for a Speed workout that has a BRR-taper friendly component.
The THANG:
Variety: Steady, prolonged or tempo runs or intermittent runs, also called cruise intervals.
Intensity: Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs.
Purpose: To improve endurance.
The rain moved out and cooler temps moved in, and with the BRR less than a week away (or so I’ve heard), YHC promised a workout that would appeal to the masses. The smell of college football was in the air and it was a perfect morning for a full body beatdown.
The Thang
Warm Up
SSH X 25
IW X 20
Low Slow Squat X 15
Merkins X 10
Burpees X 5
Line up on curb for walking lunges (focus on form) to opposite side of visitor lot. Run up the hill & perform called exercise x 20 reps.
1st set – lean to side of lunge to work the obliques. 20 Merkins. Jog back to start
2nd set – hands out in front & twist (at the core) over lunge leg. 20 Carolin Dry Docks. Jog back to start (this exercise is now officially named Charlie’s Angel by Horse Head)
3rd set – 3 merkins after each lunge. 20 Carolina Tri Docks. Jog back to start
4th set – Lt Dan. 20 Merkins at top. Jog back to start
5th set – 1 leap frog after each lunge. 20 CDD. Jog back to start
6th set – 1 burpee after each lunge. 20 CTD. Jog back to start
Hair Band Mile for Recovery Lap
Line up on wall
Balls to Wall for 2 X 10 count
Calf raises with toes pointed out X 50
Balls to Wall for 1 X 10 count
Calf raises with toes pointed straight X 50
Balls to Wall for 1 X 10 count
Calf raises with toes pointed in X 50
Donkey Kick X 10
Line jump side to side X 100
Donkey Kick X 10
Line jump front to back X 100
Donkey Kick X 10
Ski jump L-F-R X 100
Mosey to hand rails
Supine pull up X 20
Incline push up X 20
Supine chin up X 20
Decline push up X 20
Inverted pull up X 20
Step Up X 20
Inverted chin up X 20
Squat X 20
Mary
LBC x 20
Flutter X 20
Rosalita (en Espanol) X 20
Freddie Mercury X 20
Back Scratchers X 20
Plank – 40 seconds
Plank right hand high 20 seconds
Plank left hand high 20 seconds
Plank regular 10 seconds
The Moleskin
It was my 2nd Q of the week and I wanted to make sure that the PAX paid for the poor planning on my part. It’s always good to see the UC faithful setting a proper example for the next generation by EH’ing their 2.0s for the Saturday AM beat down also know as Outland. Horsehead really stepped up his game by not only having his compression socks match his shirt, but he also matched Boondock (HH’s 2.0). You other guys need to take note & step up your game. The disclaimer was barely finshed before Horesehead and Glass Joe reminded everyone that they were likely to modify any exercises that may impact their performance in the BRR. From that point on, they could be seen doing various exercises that closely resembled what the rest of the PAX (even the FNG) was doing.
Hair Band and Double E were noticeably MIA. There’s a rumor that their pic will soon appear on the side of a milk carton. Glass Joe & Keefer double teamed a FNG that was quickly named Neck Vein during the name-o-rama.
It was an honor to lead such a strong group of men. TClaps to Hair Band, Double E, and Glass Joe for giving me the opportunity.
Announcements
Labor Day convergence @ 0700 (confirmed) at Stonecrest movie theater
Meet at the movie theater at Stonecrest (site of the Maul) at 7am. Poptart, Voodoo, and YHC take the reigns for a full hour. Voodoo wants people to bring kettlebells. Also, if you have any ankle weights, please bring those as well.
See everyone at 7am.