The next Black Diamond will launch on Monday 7/25 at 5:15 AM from Indian Land Elementary. We will do a lot of sandbag work and will cover some ground. If you have a sandbag, please bring it with you (I recommend 40-75 lbs — mine will be ~50). If you don’t have a bag come anyway, we’ve got you covered — just let me know if you can (comment below or @F3ThinMint or cbingram@gmail.com) so I can get a count and bring extras/plan accordingly.
What is Black Diamond? In short, a roaming, generally non-FNG friendly and high-intensity workout. Longer version here: http://f3nation.com/2016/02/03/pre-blast-black-diamond-sob-land-launch-2102016/
Any and all PAX are welcome. If you are looking for a challenge to start off your week and don’t mind spilling a little merlot, rest up on Sunday and come ready to work for the full 60 minutes.
Yes, Indian Land is a haul for some of you South Charlotte/Ballantyne PAX (YHC included), but it’s a great AO and you’ll get the chance to do something a little different and (hopefully) work out with some of our brothers from around The Fort that you might not usually see. If you’re from one of The Fort regions, we will be in your backyard so come on out for something new.
If you’ve read this far and are still interested, get out and post. It will be the best worst time you have all week.
2nd F breakfast after at DiDees Diner (home of PowWow) down the road if there is interest.
Despite a last minute change of starting location due to a road closure we started with a decent crowd of 15 – after the disclaimer we gained 5 more for a total of 20 Including 1 FNG Josh – (Hard Hat). A second disclaimer was given once all were accounted for.
Here’s what went down in the lower lot of Covenant.
Leave the Bells and head up the stairs and around the loop
Circle up For COP in Lot facing the HILL
20 Two Handed Swings OYO
SSHx20 IC
20 Goblet Squats OYO
Diamond Merk x15
10 Cleans EA
Widearm Merk x15
10 Snatch EA
Turn and Face the hill for a Hill 10x20x30 Ladder
consisting of the following exercises:
Hill Ladder: 10x20x30
Grab Some Hill for a Swing Ladder
10 swings – Run the hill
20 swings – Run the Hill
30 Swings – Run the hill
Same with Goblet Squats
Same with Two Handed Press
Plankarama between each rounds/LBC/Flutter
Run the long way around the parking lot loop
Partner up with someone with Like Bell for Double Bell Work.
P1 on the Bells
P2 will be the timer (20 Regular Merkin/ 20 Wide Merkin/ 10 Diamond Merk/ 20 LBC )
Exercises Performed: By 3 rounds Each
Double Swings
Double Rack Squat
Double Clean
Single Snatches
Moleskin:
Despite a Couple of last minute notices of a Road Closure and Substi-Q, the pax showed great resolve and a strong sense of direction finding the proper starting point for today’s workout. We weren’t going to cover much ground this morning, but there would be more than enough bell work to keep everyone on their toes. Got a nice warmup in, took a run, then went right at the hill for 20 minutes of live action. Everyone seemed to be in the zone, blasting through the reps and flying up the hill. The goblet squats in round 2 were the equalizer and I for one was feeling those for the remainder of the time. Not a ton of banter out there as the sweat was flying and the double bells were clanking. There were enough Futballers to field a squad out there this morning – no chance for soccer arms after this one. Thank you all for being flexible with location. Hopefully everyone got their money’s worth. In the event I missed any backblast worthy material, please comment below.
Circle up for COT – Younglove took us out this morning. Thank you
Announcements
– Sign up for Golf
– Kevlar converging with Joust at Charlotte Christian on Friday
The plan for Bagpipe today was pretty basic; I wanted to make sure we had a decent balance of distance and exercises. If you have seen the Kill22 hashtag making its rounds on social media, it is to bring awareness to the tragic fact that an average day in the US brings another 22 veteran suicides. You do 22 push-ups, and similar to the Ice Bucket Challenge, nominate others. So in some small way, I wanted to make sure the message was shared and we focused on 22 (and 11 where needed/with partner exercises)
5 burpees OYO
SSH x 22
4 burpees OYO
Merkins x 11
Mountain Climber x 11
3 burpees OYO
Imperial Walker x 11
2 burpees OYO
Squats x 11
1 burpee OYO
Short mosey to Bull Ring for 2 laps:
Partner up, with stops at each quarter move around the clock
Lap 1
Partner #1 does 11 merkins, partner #2 hold plank until merkins done.
Run together to next stop, flapjack around the ring
Lap 2
Repeat drill but this time with 11 burpees
Head past the bulls to pond/hill:
Set of 11s on the hill with merkins at the bottom and jump squats at the top
Head back with a stop at Brixham Hill tent for 11 of each
LBC, Flutter, Rosalita, Dolly, American Hammer (aka Russian Twist)
Head home
Moleskin:
The hill exercises were a crowd pleaser. Normally we would have done a set of 7s but with the focus on our 22 theme, 11 was necessary and it lost its luster at round 5. Doc McStuffins was absolutely tearing it up on the hill. And poor Bucky partnered with him on the Bull Ring and that was a bad draft pick today, he was motoring. And even though we stopped just at Bull Ring & pond, that consumed about 35 mins of the morning. Pretty simple but hopefully effective set up today.
On 2 separate occasions, the standard “Who is leading today?” generating a response of “old school”
when I raised my hand. Ironically, one reply was Frehley who is both old and old school given we started together in 2013. And I guess any pax who has been around for more than 2 yrs can be considered old school given our yearbook only goes back 3.5 yrs.
Announcements:
A few Ragnar spots open, reach out to JRR Tolkien
The next Reservation workout will have normal workout, with football game to follow
Timekeeper is reading “Legacy” by James Kerr. Great read.
F3Dads “Play 60” is cancelled, but some confusion here. May be an audible to fill the void but as of now there is no F3Dads this weekend. If this is not correct and I missed something about, sound off below but at this point don’t believe anything on the schedule this Saturday for the kids.
What do I not like to do? What am I not good at doing, even more so since the torn meniscus?
It’s no surprise to most of F3Nation that know me, it is running.
When someone submits an exercise named after you to the lexicon, Hairband Mile, it’s just common knowledge.
How do we get better at anything in life? Practice and do it more. So with BRR coming up, not for me but for many F3 brothers, I decided we should run.
As the crew gathered it was time and off we went to the road, disclaimer given… And then I added something about not getting hit by cars as Posse was tearing into the parking lot about to turn us into bowling pins.
COP
Side Straddle Hop x 15
Imperial Walkers x 15
Low Slow Squats x 15
The Thang
Partner up based on like speed for catch me if you can.
P1 run to corner at the end of the road
P2 5 merkins and chase
Flapjack
Burpees at the corner until the 6 catches up
On your 6 for 10 LBCs
CMIYC to the next corner same as above, including burpees while waiting for the 6
On your 6 for 10 dollys
Repeato to next corner after the burpees mosey to the outhouse walls for peoples chair with hands out for about 30 seconds, recover, back on the wall and 50 air presses this time.
Active recovery done, mosey to gate…
10 merkins
15 squats
20 LBCs
Run a lap back around on the road… “Around the parking lot?” No around the fields, the outer road, the run we just did but no stopping this time”
GO!
Wait! Where is Glass Joe going?!
“Didn’t you say around the parking lot?” NOOOO! #SMH
Round 2 add 5 reps to the prior goodness
15 merkins
20 squats
25 LBCs
Run another lap and do some Mary until the 6 are in.
Mosey to the artist circle (at this point I’m pretty convinced the sign saying “Art is coming”, is the art.)
Back with your partners
P1 runs to Carolina Courts building
P2 merkins
to a combined 100 merkins
Since I forgot my watch, #QFail, I asked Shepherd the time and between either not hearing him correctly or #O2Dep I submitted us to…
about 8MOM
I am not even sure if I remember it all but it went something like this…
Dolly x 30ish
Flutter x 30ish
Rosalita x 20
Freddie Mercury (requested by Nomad) x 20
Sid The Kid 20 clockwise, 20 counter clockwise OYO
Pretzel Crunch 10 left, 10 right
Back Scratchers x 20ish
That’s all I remember
Various time checks with Shepherd throughout and done!
Ye Old Moleskine
Kotters to The Bus (and welcome to his 2.0 FNG “23”), glad you came back out brother we hope to keep seeing you out there getting stronger! Welcome to Posse, pretty sure it was his first post at #F3Thrive along with his 2.0 Ranger.
I originally figured this workout would help Glass Joe and Nomad with getting a couple of miles (about 1.75 miles today) since I rarely plan more than sprints in a workout but really it was for all of us. #AlwaysPushedAlwaysPushing
Announcements
Prayers for my job search and for Posse also.
Bus’ Parents health
GJ’s M
Happy contacted me asking for prayers for his shoulder which may need surgery and the financial issues that come along with that for his business with GolfGuns. Also his dad’s health which is not looking good at the moment.
Solid work by all and always an honor to lead!
Aye!
Hair Band
Several SOB’s cheated on their regular Saturday AO’s (YHC included) and hooked up with the regular F3 Union County faithful covering 3.1 miles during an hour of obstacle course training @ Commitment. With the OCR Spartan Race Super Asheville quickly approaching (August 6th), the objective of the day was to work on legs via hill climbing & quick bursts of speed on the track, core work on the bleachers, grip strength under the bleachers, and FOCUS with the bucket-pong game. Two new Strava Segments were created (thanks Argonaut), and the challenge has been set for UC PAX to best the new SOB records in future workouts. All in all it was a challenging day of sprinting, backwards hill climbs, fingertip pull-ups, crushing abdominal work, with a element of fun with the bucket-pong.
THE THANG
* Disclaimer given by YHC, no wasting time with circle-up warmup exercises, go do SSH at home with your 2.0s… we’re heading OFF CAMPUS! Consider the .5 mile downhill mosey off campus south on Weddington Road as your warmup.
MOLESKINE
Well, it was almost a disaster. Plans to run the bleachers were dashed by a downpour of rain the night before. Also cross off pushing a 300lb weight sled in the lot with the ground so slick. Rumors of the track being closed and the football field off-limit were mostly substantiated, so cross off goal-post rope climb pull-ups. Grrrr. That’s ok… we found some new stuff to do nevertheless. Great work for a Saturday by all PAX! Couple of observations…
Thanks Snowflake and Ice9 for the opportunity to lead @ Commitment, where YHC really believes this is one of the best AOs in F3 Nation for its versatility and leadership. Great hanging out with my F3 Nation bothers in Union County, don’t be shy to change it up and post in SOBland anytime as well.
SYITG ~ J.R.R. Tolkien
ANNOUNCEMENTS
All in all, not a bad morning weather wise that greeted the seven of us this morning. Clock struck 0530 and we were off. Veteran crew, so a moving disclaimer after One Eye mentioned turning his ankle yesterday.
THANG
Run left out of OP onto Rea for +/- 1 mile to Providence Lane West.
This is a roughly 1/2 mile long stretch with great elevation changes and five side streets.
At each side street on the way to Lancer, do the following: 20 merkins, 20 knee ups, 20 squats
At Lancer, turn around for pure run back to Rea Rd. That’s one. Repeat until 6:05ish and run back to OP.
COT
Announcements:
F3 Dads – pretty sure still ongoing in SOB land
F3 Golf – sign up soon
Church on the Street – YHC signed up for September, need a few more for August I believe.
Former college roommate of mine is a church planter in Boston. YHC will be hosting an event for him next Tuesday, so for anyone with a heart for the inner city (or that just likes free beer), shoot me a DM on Twitter for details: @leewillunc
Moleskine:
This was early BRR prep, as the hills on Providence Rd West are deceptively steep, though short. The Strava elevation map looks a little like the silhouette of Batman.
YHC entertained going for 3 full trips, jumped out to an early lead, and then faded. Lungs and legs still not back to “normal” after what seemed like a short IR stint. I believe most of the group completed 2+ full trips. YHC had the distance at 4.44 miles with 200 merkins, squats, and LBCs. Sundancer, despite having run this before, stopped for exercises on the way back also…so more exercises and less distance? Something like that.
Anyway, that many squats take a lot out of the legs. Not a fun 1-mile run, all uphill, back to OPE. Quite a bit slower for all.
Good to have Cold Cuts back off IR. One Eye and Sundancer are back from vacation. Apparently it was 82 and sunny all week in Connecticut, which was coincidentally about the weather upon our arrival back to OPE.
Probably leaving out just about anything that could be of interest. Serious about the next Tuesday thing.
A strong, group came out early to get their miles in before the heat gets unbearable. Preblast was brief but promised 5-6 miles so I didn’t want to disappoint. After the emails to the site Q’s yesterday regarding the importance of the Disclaimer, I did my best to give a thorough one and we got moving.
The Thang:
Mosey from the school up 51 to the dead-end street behind the park / Wal Mart. Did a set of suicides here using the light poles as our markers. 4 rounds in all.
Get back out to 51 and head to the Arboretum and partner up. Catch Me if You Can starting by the Pet Store and ending at the Firestone on the C/O of Providence Road.
Shoot down Providence to the bottom of the hill for 5 sets on the grass hill. This did not go over well but we will get back to that.
Back up Providence to Shallowood for 2 lines of Indian Runs back to the C/O Windbluff and Raintree (about 8/10 of a mile).
Head back towards the school with a final burst of AYG.
One lap around the track at the school that rounded us out at almost an even 60 minutes.
Moleskin:
Total of 6.1 miles. More skins than shirts when we arrived back at SCMS.
It was a fairly chatty group this morning with more complaining that I was interested in hearing:
“Is this FT or DT”
“Why no IW or SSH”
“My shoes are getting wet”
“I’m not trying to get injured right before BRR”
I think most of these were coming from Pro but I can’t say for sure because it was hard to make out the voice because he was so far behind me.
Catch Me if You Can got a bit dangerous with a lot of near collisions on the route. Slower traffic keep right.
I heard someone comment how “cute” HB and Beaker looked running side by side shirtless with similar looking tattoos on their back. No comment.
I tried to incorporate the grassy hill on Providence that wasn’t a big hit with this group. Truth be told, it is a bit steeper than it looks from the road and with the moisture, was a bit slippery. The BRR boys felt like it was a safety hazard. I regret taking you off the pavement and out of your comfort zone.
We got back to the school with 4 minutes left. My timing was thrown off by the lack of interest in the grass hill run. Alf, to the dismay of many, suggested we hit the track for a quick lap. We quickly learned that the Run For Your Life ladies (and a few men????) were there. TL took the lead, sans shirt mind you, and puffed the chest and flexed his chicken wings for a fast lap.
Good to see Blue Hose and Draino out there working hard. If I’m not mistaken, they are both site FNG’s.
The regulars were in the lead (TL, Alf, Beaker, Faultline, Hairball, etc) and the regulars were in the back (Haze, Pro, etc)
Thanks for the take out Haze…even though you tried to take a subtle jab at me in it. #Sinner.
Announcements:
Beer Mile this Friday at SCMS @ 8pm. Contact Hairball for details
Haze is collecting for FT Golf Hole sponsorship.
Welcome FNG, now forever known as “OSHA”.
The Thang:
Run two laps around parking lot.
Circle up:
10 Merkins
15 SSH
8 Merkins
20 Imperial Walkers
6 Merkins
20 Mountain Climbers
4 Merkins
Mosey to 50 yard line of football field:
1st Set
1 set of Jack Webb (1 Merkin + 4 Arm Raises), run to goal line, 10 Carolina Dry Docks. Repeat until you’re up to 5 Merkins + 20 Arm Raises.
2nd Set
1 set of Jack Webb (5 Merkins + 20 Arm Raises), run to goal line, 10 Low Slow Squats. Repeat until you’re down to 1 Merkin + 4 Arm Raises.
Mosey to bleachers at baseball field:
Partner up. Partner 1 runs to steps, Partner 2 does 1st set of 3 exercises (Dips) until Partner 1 returns. FlapJack. Continue with Supine Pull-ups and back strength exercises.
Mosey to Wall. Wall sit with Arm Raises.
Return to Parking lot. Circle up.
Mary: 15 x Flutter, 15 x Dolly, Protractor
BRR training in full effect, so plan to join us tomorrow for the third running of The Smokey (link to original PB and explanation):
Run left out of OP onto Rea for +/- 1 mile to Providence Lane West.
This is a roughly 1/2 mile long stretch with great elevation changes and five side streets.
At each side street on the way to Lancer, do the following: 20 merkins, 20 knee ups, 20 squats
At Lancer, turn around for pure run back to Rea Rd. That’s one. Repeat until 6:05ish and run back to OP.
Yet to be accomplished is the original goal of 3 full laps, which would be +/- 5.3 miles + 300 of each. Happy hunting!
It’s time to wake the Neighbors in Ballantyne Country Club with a Fartlek style run. We still have until 8/8 for the “real” Kiawah Marathon training to start.
The THANG: