Pyramid in Ruins

Pyramid in Ruins

F3-Swift launched at 0515 on Tuesday morning into the surprisingly fresh and cool feeling dark morning.  Some PAX got in some extra work at 0458 (Bunker with his pre-warmup routine) and others started right at 0500 with some easy running.

The PreBlast:

The PreBlast Questions:

https://twitter.com/TigerRagF3/status/767911547540738048

The THANG:

  • 0500 – 1.3mi of Easy running on the normal Swift pre-run course.
  • 0515 – Disclaimer and then leave the lot with no indication (other than the Preblast) of where we’re headed.  Kobains to those that missed a turn and didn’t show up until later.  After 1.0mi of more Easy running that tracked most of our 0.8mi loop for the morning, we got in some warm-up exercises (sans B-skips, which are apparently in high demand these days) and reminded the PAX of the workout.
  • 0530 – Start our 35minute workout on the loop of “the power line cut” hill, Ballantyne Corp Pl, The Bull Ring, Rushmore Dr.:
    • 3min I-pace (2 mile race pace found at http://runsmartproject.com/calculator); 2min recovery (jog and regroup)
    • 4min I-pace; 3min recovery
    • 5min I-pace; 4min recovery
    • 5min I-pace; 4min recovery
    • 3min I-pace; 2min recovery (cut out the Bull Ring and head down Harney Dr)
  • 0605 – Head back to COT and maximize the recovery

The Moleskin:

  • Please give YHC some feedback on the course.  Wanted to keep it rolling to break up the stride, but never too penalizing to have the hills make too much of an impact in overall pace.  Long enough to not repeat it too much (kudos to Fahvra to making it too short by starting a 2nd loop several times), but short enough to keep everyone in contact.
  • When starting out, realized that Stump Hugger and Muppet were MIA.  Turns out they were following Cheddar (who had run by the lot at 0455 coming from CVS to the Bank ATM looking for more keys to put in his pocket) that was going on a Ballantyne Corp Park scavenger hunt looking for Strange Brew’s house key.  Eventually they found us.  The Strava Fly-by shows it all.
  • Apparently, Fahvra is pretty good at this running thing.  While he said his fastest years were behind him, he’s looking for a resurgence and these couple of months are getting him there.  Not only did lead the PAX on the intervals (stalking YHC only at the beginning to make sure he didn’t go out too fast), he gave a similar report that Gumbo and others have on this interval stuff.  Not only does it make the “other” running easier, you see your pace effortlessly start to come down on those runs as well.
  • MAF out the window – JRR Tolkien does still have the speed, and he was out to prove it for 10 minutes this morning.  Charging on the first 2, then going OYO-MAF-related on us, then coming back for the last interval, it’s lurking in there somewhere.  MAF apparently doesn’t make you slow ALL of the time, just keeps you slow MOST of the time.
  • What pace are we running?  Don’t read the PreBlast, don’t ask a question when the Q says “any questions”, just comment how easy the workout is and then realize you aren’t running hard enough.  Star pupil OneNiner had a mixup and realized that his “is this slower than 10K effort” was perhaps too easy.  Here’s how YHC explained Interval speed to OneNiner, Pebbles, and anyone else in ear shot:
    • All intervals have their place for different purposes: Running economy (i.e. speed), Develop the heart, lungs, lactate dissapation, but they are all based on running just hard enough for those purposes.  Those paces can relate to speed, HR (like MAF), or effort, but Jack Daniel’s excellent book “The Running Formula” basically lays them out like this.
    • The faster the interval, the more rest you need.
    • Repetition pace is 1mile race pace.  Recovery is at least the same distance of the interval.
    • Interval pace is 2mile race pace.  Recovery is slightly less time of the interval.
    • Threshold pace is about 15K race pace.  Recovery is usually 1minute per mile of the interval (for example, after a 1 mile interval at Threshold pace, recover for 1 minute.  For a 2 mile interval, recovery for 2 minutes).
  • Many PAX with solid efforts out there.  The group is staying closer and closer together, even after a 5minute interval.  A couple more weeks of these types of efforts, and then going back to Threshold Pace for some weeks.  All of these are geared toward the longer distances of the BRR, Fall Half- and Full-marathons.
  • Stay tuned to SOB Slack or Twitter for other Long Run, casual run, or one-off workouts.

SYITG,

Bratwurst

False Advertising Works – Does the Disclaimer Protect Me

A nefarious pre-blast implying we would run a lot at Anvil worked in motivating our former Area 51 Nantan out.  He was all geeked up ready to put on a head lamp and run some hills but alas it was not in the cards #readallthewaytobottomnexttime.  Pretty sure the disclaimer protects me from claims of false advertising in addition to physical harm.

Fourteen strong gathered at the largest Church between Matthews and Pineville (as far as I know) for some mid week cardio work with some running.   Udder was the entertainment for the morning with an interesting workout outfit – wife didn’t see him leave the house apparently and the sale at Wal Mart must have been 90% off.

The Thang:

Jog to far side of parking lot for COP with IW’s, Merkins, Diamonds (CDD for YHC per TR), Squats, Peter Parker all in cadence and wrap up COP with 10 turkish getups.

Jog to playground for circuit work – 25 pull ups, 50 merkins, and 75 squats in whatever order you choose.

Mosey over to parking lot for the oldie but goodie four corners.    Sprint to each corner (extended for Lobsta and TR #overachievers) and perform 10 of called exercise.

  • Round 1 – merkins
  • Round 2 – jumping lunges
  • Round 3 – Knee ups
  • Round 4 – Jump squats
  • Round 5 – Mountain climbers
  • Round 6 – burpees (modified to 5)

A few minutes of mary for active recovery with Q fail to entertain the PAX (do as I do and not as I say)

Mosey over to rock pile and partner up with team grabbing one lifting rock.   Partner suicides with called exercise.    Partner 1 sprints to light pole while partner 2 does curls and then flap jack.   Partner 1 sprints to tree in lot while Partner 2 does push presses and then flap jack.  Partner 1 runs to far light pole while partner 2 does lateral extensions and then flap jack.  Rinse and repeat except only sprint to first light all three rounds.

Drop off rock and jog around lot back to starting point.  Finish with knee ups until time expires.

Naked moleskin:

Tiger Rag ragged me all morning about no BRR training per the pre-blast but he failed to read the bottom where I called an audible in the pre-blast.   I hate running and two long running workouts a week is enough (actually one probably does the trick when it’s called Horsey).

Udder wore more colors this am than a circus clown.   Probably should have him meet Chester over at Horsey as they might become friends.

Drago and Rappers delight are young men that are consistently getting after it early.   Great to seem some guys under 20 out in the early am.

Iron Horse and Hops looked no worse for the wear from the recent honeymoon (I mean trip to Wisconsin).   Does cheese help you stay fit?

Ickey is like Usain Bolt,  Fastest 50M sprinter in the group but probably has never run more than 1 mile at a time.  He said the Spartan Super took like 27 1/2 hours.

Lobster tried to Q jack and add some distance to the four corners.   TR was the only one to take the bait but I didn’t feel bad since he wanted to run.

Announcements – Convergence at Anvil on 9/14 and F3 Golf tournament next April 7.  Its not to early to start hitting range balls based on what I saw a few weeks ago.

Praise God in all you do and seek out his wisdom.

The Autumn Breeze

Most were suprised this morning when stepped out and realized they weren’t sweating walking from their front door to the car. Always some good mumble chatter, mostly about how happy we’re not running with Brat.

Warm-up:
Mosey to the parking deck and completing the following befor arriving.

  • Front lunge
  • Backward lunge
  • Side lunge
  • High-knee
  • Butt kicks
  • Karaoke

Made it to the parking deck and followed up with a couple more warm-ups.

  • SSH – 25
  • Imperial Squat Walker – 10
  • Merkin – 10

The Thang:
Grab a date to the party (partner up). Between you and your partner complete the alloted amount of reps for each excercise. Each level was a separate excercise. While partner one was performing the assigned excercise, partner two was running down to the next level down and back up again. Flap jack until all reps were completed.

Excercise as followed:

  • Burpees – 100
  • Merkins – 200
  • Squats – 300
  • Partner leg throws – 50/each

Once everyone was at the top, we only had about 10 minutes left. That gave us enough time to go down each level and perform 10 resistance merkins with your partner.

Mosey to COT

Moleskin:
All 35 who posted seemed to enjoy the cool weather accompanied by the aweful workout (Mainly talking about Brat’s). It couldn’t have been too bad since we did have 2 FNGs tag along for the ride and didn’t curse me out (at least to my face).

Anoucements I heard the following:

  • 3rd F will pick back up in a couple weeks
  • Area51 5 year anniversary coming up (sorry missed the date)
  • Convergence for the Army 385th MCT September 13 0515-0600 with a 3rd F to follow. YHC brother-in-law will be leading both (Which is his Unit that is deploying). Pre-blast here on how you can help!

Think that’s about it… always an honor to lead!

Bounty Hunter over and out!

4Mile 4Way

23 men showed up for the 4Mile 4Way hill blaster.

We ran to the 4Mile 4Way stop. From there, pick your poison until 0600.

1 – Raintree Lane from 4 way stop to Providence Rd and back.

2 – Four Mile Creek from 4 way stop to 3 way stop blinking light and back.

3 – Raintree Lane from 4 way stop to gravel lot at clubhouse and back.

4 – Four Mile Creek from 4 way stop to stop sign at townhomes and back.

Run back to base at 0600.

The Pax were all business today. Just doing work on the hills, finalizing the BRR prep. TR didn’t show because he knew the blinking light hill was looming.

Announcement: Area51 turns 5. Convergence at Anvil on 9/14. 0515 start.

Read More

#Rocknation at DMZ

16 men gathered in the shadows. Most were excited, some were confused, others were just downright giddy with excitement, I mean after all I was on Q..ha

The ‘business’

    • Run to Carmel Middle school, pause at the two speed bumps and do some merkens/planks.
    • Head to the back of the school, select a ‘respectable’ rock and then head to the wall.
  • Wall sit with Rock
    • Alternate between holding rock in front arms extended until failure; then hold rock above head. Repeat for 10 minutes.
    • Place rock on ground, arm raises in cadence to 100.

 

  • Repeat
  • Grab a partner – and a rock/sit-up/hand off of rock – 25x for two sets (OYO)
  • Wall sit without rock – extend hands in front and hold for 1 min. Elevate foot (yes, alternate and hold for 1 min)
  • Plank with feet on wall – 10 dirkens OYO
  • Ball to Wall hand stand mirken x 5 OYO
  • Grab the same partner – and a rock /sit-up/hand off of rock – 25x for two sets (OYO)
  • Run back to parking lot – Stop along the way, 25 Squats at stop sign and two speed bumps
  • Circle of Fire (cycle thru twice)
  • Done

stuff:

labor day convergence – check site for metro and area 51

Instead of #Rocknation it really should be #thatworkoutsucked

Skunkworks – The Track is Open

20 of south Charlotte’s best took on Skunkworks this am.

Warm-up
– SSH
– Imperial Walkers
– 10 burpees
– 25 two-handed swings
– 15 burpees
– KB figure eight
– 10 burpees
– KB halo

Catch me if you can
– Mosey to back road, partner up with like size KB
– Partner 1: farmer carry, partner 2: 10 merkins and chase, switch
– Finish at bottom of parking lot around church

KB Suicides Set
– Run to first curb and back, 5 snatches
– Run to second curb and back, 10 cleans
– Run to road and back, 15 squats
– Repeat using opposite arm
– Plankorama

Partner Hill Work
– Find partner again for combined set
– 200 swings, 5 burpees at top of hill
– 100 triceps, 10 merkins at top of hill
– 25 snatches, 10 jumping lunges at top of hill

Catch me if you can back to parking lot

Good group out there this morning, always an honor to lead. Morning temp was finally under 70 degrees, but it’s probably not going to last. Brought back some moves we have not had in a while – catch me if you can around newly remodeled church and school, burpees and more burpees (crowd pleaser). Great to see new faces, should be a big group in a couple of weeks once the Fast Twitchers make their way back.

Announcements
– convergence on Wed. Sept. 10 for 5 year south charlotte anniversary, 5:15-6:15 at Calvary
– prayers for Destiny
– Young Life Mud Run on Sept. 17 at Whitewater Center, family friendly event

— Harley

Pre Blast – SPECIAL ONCE A SEASON BRR TRAINING AT ANVIL

Special guest appearance and gear expo.

Massages post workout

Top advice on gait

 

 

 

 

Not really but trying to drive traffic.    YHC has Q tomorrow and with goal of jacking up heart rate and getting in a few miles.  Only have 45 minutes

SOFAWIB: The Fresh Murph of Bel Air

A dozen for this week’s edition of SOFAWIB. Bel Air was on a mission, and I was game to support. Here’s what we did –

THE PLAN: 3-Mile Murph
Run the HT Mile 3 times
100 pullups, 200 Merkins, 300 Squats

NMM: Before we even get started, High Tide runs into the lot with the WV on. So yep, he’s officially leveled up to SuperSaiyan.
Conversely, BelAir aka Bro Zaire, was unsatisfied with his Ortho10k time, blamed it on too much MAF, and tried to take it out on Kirk by knocking him off the “kissing your sister” section of the OfficialSOFAWIBHTMileStravaSegmentLeaderboard. Come on fam, it doesn’t matter if he ran all over Mt. Charlotte the day before; Kirk has two running speeds, 1) Ludicrous and 2) Broken. Long story short, everyone is still bitter and Brushback was popping Korbel at 6:16. And just wait until I plant gps tags on Swiper (Dailek) and IronMike (spawn of FloJo and the Brawny lumberjack), post the results on MapMyRun, and ruin everyone’s day.
Confession – I saw Thunder Road run past the usual turnaround at HT and didn’t yell for him to turn back. Call it rookie hazing.
No one likes my taste in music. Ingrates.
After being dogged by just about everyone for my enjoyment of Garden&Gun (the Martha Stewart Living for southern transplants), including ThunderRoad and DeepDish who I’ve worked out with maybe once, HighTide sniped me with “Never heard of it. I know about Field & Stream though.” Brutal. I still love all of you and this is why everyone except Hammer posts to FastTwitch now.
BRR season is stupid. Running all the time is stupid. Pull-ups are awesome. FastTwitch is terrible. SOFAWIB is awesome. Everyone who posted this morning is awesome. Caddy is awesome for posting after a very public HC on F3Twitter. BelAir is awesome for Q’ing.

Announcements: Caddy is collecting clothing for the folks in Baton Rouge. Hollar at him or me or TalkBox to collect.
Prayers for OneEye after his recent skin procedure.
Church On The Street is the first weekend of September. Check the South Charlotte nation page for signups.

Why haven’t you Q’d at SOFAWIB yet? Yes, you. Shout at Kirk and Swiper to get on the calendar.

Many thanks to Swiper for the STRONG takeout, and to him and Kirk for the keys to the place.

Thank you for making SOFAWIB your choice for weekly periodical and music criticism.

SOFAWIB Preblast: The Fresh Murph of Bel Air

Bel Air and YHC split Q duties at SOFAWIB tomorrow – he does the metaphorical and literal heavy lifting, and I write stuff and talk sh!t. We are each following our #D2X.

The Plan – we’re running The Murph with the HT Mile.
It’s “Fresh” because Bel Air is the Q. Get it? [crickets]

Anyway. Bel Air is talking all kinds of junk about taking down Kirk on the HT Mile Strava leaderboard*
Will Kirk be able to recover from HorseyMcHorseAss in time to beat the competition?
Will all that MAFing result in more bad mile times?
Will we have more backblast comments than attendees again?
Will the horrible truth that Sundancer attended Fast Twitch last week be revealed?

Join us tomorrow and find out. Olde Providence Elementary. Rally at 0528 for instructions from Bro Zaire. We start sprinting at 0530.

*Even though we all can see Brushback still has the SOFAWIB record, thanks to his portable hawking spacetime transporter. Miss you, Brushback.
null

#PreBlast – Speed Pyramid 3-4-5

Swift will launch at 0515 from the Vine Restaurant in Ballantyne on Tuesday.  Come at 0500 for some extra warm-up.

The THANG:

  • 0500 – early birds get the extra warm-up
  • 0515 – leave from the Vine lot and continue warm-up with Easy running and stretching.  Stay in Ballantyne Corp Park
  • 0530 – start on Rushmore Dr (course is rolling, but hills are not as aggressive as Bagpipe Hill), for the following VO2Max / Interval pace intervals (click this link to get a personalized pace)
    • 3min Interval / 2min jog recovery
    • 4min Interval / 3min jog recovery
    • 5min Interval / 4min jog recovery
    • 5min Interval / 4min jog recovery
    • 3min Interval / 2min jog recovery
  • 0605 – continue cooldown and head back to COT
  • 0615 – COT done

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte