Hill’s coming with me!

Hill’s coming with me!

So run, you [PAX]… RUN! Tell all the other [PAX] the [BRR’s] comin’!

You tell ’em [the BRR is] coming… and [hill’s] coming with me, you hear?…

[Hill’s] coming with me! – Wyatt Earp

Video Link to movie quote – jump to 3:39

At 0515 on Tuesday morning, 15 PAX shook off the slumber of the night before and heeded the warning that the BRR was coming.  And we all know what fun stuff the Hills had in store.

The THANG:

  • 0500 – Pax from Bagpipe and Swift took off for 1.3mi of 2ndF pace warm-up.
  • 0515 – As the Bagpipers took on more pre-run, the rest of the 15 PAX headed off in the opposite direction for a little warm-up.
  • After 1mi, stop along Rushmore Dr. for some dynamic exercises – heels, toes, high knees (did not realize that Soft Pretzel was so flexible and quick on the high knees), butt kicks, bounding, B-skip
  • Mosey over the rest of the way to Ballantyne Commons Dr. to the Westbound direction up the hill otherwise known as Ben Nevis or Soul Crusher.
  • Run up Ben Nevis 400m at 1mile race pace effort, recovery down.
  • Repeato for 4 times total (and modified for max 2minutes)
  • Regroup
  • Run up Ben Nevis 200m at 1mile race pace effort, recovery down
  • Repeato for 4 times total
  • Mosey homeward to COT, but choose your own adventure! to not arrive before 0615
  • Total miles about 5.5 – 7.

Moleskin:

  • As the PAX increase the mileage on the way to the BRR in a little over 3 months, keep the 1 hour rule in mind.  Don’t increase your weekly mileage by more than 1 hour total week to week.  Ramp up slowly with a 15minute pre-run here, a 15minute post-run there, or running 30 minutes longer on the weekend.  It’s better to run injury free than to NOT be able to run due to an injury.  The 1 hour rule would include Bootcamps and all other running, and it’s at the liberal  end of the spectrum for some suggestions are no more than 10% increase (mileage or time) per week.
  • Ben Nevis has been figured at an 8% grade (according to Strava).  One of the toughest hills in SoB land for it’s steepness and length.  Probably why Swift hasn’t taken this on in over 2 years, and this time M. Tussauds was missing, but Haggis took the bait.
  • For normal 400m repeats, YHC would like something slightly less steep, perhaps like Rushmore Dr up to the Bull Ring, to get a better feel for pace while not pushing too much, but then why go easy?  Let’s just say most PAX were happy to not run too many more full length of the quarter mile Ben Nevis today.
  • As of the writing of this Backblast, YHC holds the Course Record for the F3-BenNevis segment (link above).  That’s what you get when Mario and Haggis don’t post to Strava, or at least Strava hasn’t had time to calculate the results yet…
  • Mario, whose calves were wincing on the warm-up for the hills to come, was probably as fast down as up today.  Led pretty much every recovery and for some reason couldn’t wait to get started each time.  He was determined to not let anyone catch him.
  • Haggis divided this into two workouts today, one where he blew it out (on the 4×400) and one where he tapered (the rest) for his 50k this weekend.  They’re already writing stories back in the Isles of the day that Haggis conquered the actual Ben Nevis. We’ve already forgotten the date 2 years ago when he opted for Bagpipe instead.
  • HoneyBee – never shaken off the mountain.  He was there every step of the way.  And also shirtless from the get go.  Not messing with fabric (or hair) today.
  • One Niner & Ringer kept emphasizing that they just did this on Friday.  Thanks to the benefit of Strava, we’ve looked back and found zero similarities.  Apparently, The Brave on Friday just merely attacked the hill aimlessly and most PAX ran faster Down than Up.  That, and OneNiner’s 10lb weight vest helped to get the momentum train going on the downhill.   No wonder FireHazard abandoned Swift today – didn’t want to relive the memories.  But ON&R did drag Heisman along from IndianLand today – Kotters for your second or third Swift post!
  • StumpHugger looked at the hill, broke it into mental chunks, and then was relentless in his determination to not let it beat him.
  • Abacus stopped in the Ballantyne Corporate pond / fountain on the way back to take a quick dip.  Realizing now that he and Mr. Brady (not present) work hard all of the time and could have one of those contests post-workout with who can wring out their clothes and fill up a 5 gallon bucket fastest…
  • Wingman (Kotters) figured that he travels enough on the other side of BC Pkwy to and from the AO, that he might as well take a tour of this side.
  • Muppet post for his second time at Swift and is already showing improvement.  Kept it up during the uphill grind and didn’t let up.
  • LongHaul’s running form comes to mind when you think of running with power.  And he showed it today up that tiny bump on BC Pkwy.
  • DasBoot – Swift FNG with some great running chops.  Let’s hoping he’ll be back to show the PAX how he flies on the flatlands.
  • Gumbo – where ya been?  Glad you’re back consistently and getting free of those nagging injuries.
  • Bunker – we like the 400m you did in HHI whilst downrange, but would appreciate a little more elevation next time!

 

SOFAWIB BB – The Vern

16 PAX mustered for another episode of SOFAWIB. Several were shirtless not long after the starting gun went off. Those that were followed Iron Mike in usual fashion.

The Thang:

  • Run the HT mile. Take a minute to enjoy 10 burpees at the entrance to HT.

At OPE playground:

  • 10 Pull Ups (Partner Runs 200 Yards and switch)
  • 20 Dips (Partner Runs 200 Yards and switch)
  • 25 Pushups (Partner Runs 200 Yards and switch)
  • 30 LBCs (Partner Runs 200 Yards and switch)
  • Rinse & Repeat for eternity or until Q calls time.
  • Run the HT mile. 10 more burpees.

NM:

-Kirk is wading into the water after a month on IR. Welcome back.

-Run Prancer handed over the whistle this morning to Swiper. Kirk and Swiper will now get back to planning world domination via SOFAWIB.

-Sledge was hustlin’. 13 years old and crushing it. Atta boy.

-On the outro run, Run Prancer was running alongside red-shirt-guy (Wolfman?). With little to no heavy breathing, they were talking about dollhouses and new casserole recipes. #hustle

-One Eye maintaining his image with 1 of his 300 head bands and his combat gloves.

-Hops was out there today for his SOFAWIB maiden voyage. He left with mulch in tow to show for it.

-TClaps to Kirk for the take out.

-Send some prayers up for McGee’s mom. Bad diagnosis of cancer and she needs the Sky Q right now.

-Strong showing this morning for SOFAWIB. Let’s keep the momentum going. Let’s hit 20 next week. Send an email, text someone, tell a friend. Make history.

40-30-20-10

I wanted to spend the day on the soccer field and it was closed. Being the stellar Q, I am I move things to the Premier lot (not deck). This would be my undoing. Details to Follow.

COP
SSH x 20
IW x 20
Mountain tapper (Mountain Climber/Shoulder tap) x 20
Alabama A$$kickers – 20ish

The Thang

Three Exercises Pike push-up, Curb dip with leg extension, Glute March
Round 1 – 40 reps each, take a lap around the lot
Round 2 – 30 reps each, lap
Round 3 – 20 reps, lap
Round 4 – 10 reps

2 Exercises
Merkins & Sea Turtles
40, 30, 20 & 10 reps (or as many as possible within time)

Indian Run back to home

Moleskine
As I mentioned, I originally wanted to do the exercises on the field with a shorter down and back after each set. Going around the lot took too long and most guys couldn’t finish. (Q fail.) On the plus side, I think most enjoyed the pike, curb dip and glute march. The plan was to work some lesser used muscles including back, core and glutes, The Alabama Asskickers and Mountain taps were not as popular. (My counting was not helpful.) All in all, not a lot grumbling and most guys were making an honest effort to maintain form. Always a pleasure to lead!

Preblast: #F3Dads Community Service Day (and all other F3’ers too)

Note: The following announcement does not affect F3 Dads workout at Col. Francis Beatty Park which will meet at the normal place and time at the baseball fields.

However, the SOBDads workout at the Bull Ring is cancelled on June 18. Meet at Anne Springs Dairy Barn instead (see below).

#F3Dads would like to invite the men of F3 to join in a community service event at Anne Springs Close Greenway.  Many of us enjoy the trails of Anne Springs on a weekly basis and now is our chance to give back.  The Anne Springs volunteer coordinator has created an opportunity just for F3’ers and 2.0’s (age 2 – old).

You don’t even need to have a 2.0 to join in the fun!  Everyone’s invited! Let’s show them what F3 is about and show the kids what it means to give back to the community in a big way.  The goal is for 30 to 60 men and 2.0’s to join in the effort.

After the work is complete, we will have a picnic lunch at the Nature Center and venture down to Lake Haigler for some lakeside fun!  Here’s the plan…

Saturday June 18

8:45 am – Arrive at the main Dairy Barn parking lot at Anne Springs Work Location

(mention you are with the F3 community service group for free entry)

9:00 – 10:30 am – Split into three groups and make a difference

Group 1: Clean up trees and limbs from the sides of the entryway

Group 2: Clean the entry sign area and lights leading down to the Dairy Barn

Group 3: Repair the gravel road where it has washed out over the winter

10:30 – 11:00 am – Clean up our tools and mosey/drive to the Nature Center (Picnic Location)

11:00 – 1:00 pm – Enjoy a picnic lunch together at the Nature Center and Lake Haigler

Note 1: M’s are welcome to join in the fun at the Nature Center/Lake Haigler.  Just have them mention they are with the F3 group to get free admission through the Lake Haigler gate at the location in the link.

Note 2: For logistics sake, the picnic lunch is BYOE “bring your own everything” style (or sweet talk the M into bringing it later).  YHC will bring some waters and the F3 Dads dodgeballs for fun.

Logistics:

  • The volunteer coordinator (Caitlin) will have tools, trailer, and gloves for us. However, look over the list of tools below and bring what you can from home as well.
  • All workers must have closed toed shoes and a water bottle. Water will be provided in large coolers.
  • Remember sunscreen and bug spray (although I will bring some in case you forget).
  • Restrooms are available at the Dairy Barn
  • Wear your F3 shirts to represent! Bring a few shovel flags for some added flare.

Tools Needed:

  • Sling blade and/or weed eater with metal blade for brush removal
  • Sheers and/or limb cutters
  • Flat head shovels
  • Chain saws (2 or 3 total)
  • PPE for power tools
  • Gloves for all (c’mon we are F3, we have gloves laying all over the car – bring ‘em)

If you are like me, you love what Anne Springs Close Greenway does for the community.  To have a recreation area like this in our backyard is amazing.  Let’s give back!

See you there.  Email Honey Bee (jlevins9@hotmail.com) with any questions.

Please comment below or email with your RSVP so that we can plan tools and water amounts. 

SOFAWIB Preblast – The Vern

We’re stealing from our Metro brethren. Partner up. As usual, size/speed/Myers Briggs/dominant hand all matter.

  • Run the HT mile. Take a minute to enjoy 10 burpees at the entrance to HT.

At OPE playground:

  • 10 Pull Ups (Partner Runs 200 Yards and switch)
  • 20 Dips (Partner Runs 200 Yards and switch)
  • 25 Pushups (Partner Runs 200 Yards and switch)
  • 30 LBCs (Partner Runs 200 Yards and switch)
  • Rinse & Repeat for eternity or until Q calls time.

If you feel so inclined, meet at the usual SOFAWIB HQ. Train leaves at 5:30.

“A guy your size, why don’t you [run The Wiggler]?” **

Happy Gilmore: [to Chubbs] A guy your size, why don’t you [run The Wiggler]?

Chubbs: My Momma wouldn’t sign the permission slip. Said it might be a little too dangerous.

Happy Gilmore: Yeah, good call.

Run The Wiggler! You don’t need a permission slip!  Corner of Foxcroft and Rothwood – 5:45 am launch.  Tell your friends.  Fellowship pace…

 

**Happy Gilmore

 

#PreBlast – 13 weeks to BRR

Swift will be on the hills this week.  Specifically, in 400m doses.  No watch programming needed.  Run the 400m Hill at 1mile Race Pace effort (a.k.a. R-pace, Repetition Pace, find yours at http://runsmartproject.com/calculator).  Recover down, Repeato.

Launch at 0500 from the Vine American Kitchen parking lot for extra credit warm-up.

Launch at 0515 from the Vine American Kitchen parking lot for the main event warm-up.

Launch at 0630 for F3-Timekeeper (3rdF) at Einstein Brothers bagels.  Material this week for Chapter 2 of Crazy Love is:

 

A Tale of Two Tails

For the 14 who posted: It was only the worst of times.  No best of times to be found.

Tail 1:  the smug doe who doesn’t even have the courtesy to raise its smug white tail to alert the rest of the smug deer that a fierce biped predator is approaching.  [Deer thought bubble]: “Look at that sad creature coming up the hill. I am gonna sit here a minute and see if he collapses because I’ve never heard those sounds before……Nope, taking too long.  I am going to eat those pansies over there.”.

Tail 2:  Board shorts as jock strap.  That’s all I am gonna say.

Kirk on Q next week and he promises to stay away from….you know.  #DingDangDong.

Sound off if you feel the need.

Being Flattened by a Kettlebell Mack Truck

11 SOBs ignored my warning as today’s workout could be one of my toughest Foxhole Q’s ever. Here’s what we did:

The Thang:

After a quick warm up of SSH, IW, Windmills & Merkins
We lined up for two-man grinders, rotating to the next plate/tire after each round.

ROUND 1
 PAX 1: Hairburner to speed bump and back/Tire Flips X 14
 PAX 2: Two-handed swings to 100 combined.

ROUND 2
 PAX 1: Hairburner to speed bump and back/Tire Flips X 14
 PAX 2: Goblet Squat to 80 combined.

ROUND 3
 PAX 1: Hairburner to speed bump and back/Tire Flips X 14
 PAX 2: Cleans to 100 combined.

ROUND 4
 PAX 1: Hairburner to speed bump and back/Tire Flips X 14
 PAX 2: Snatches to 50 combined.

ROUND 5
 PAX 1: Hairburner to speed bump and back/Tire Flips X 14
 PAX 2: Upright Rows to 100 combined.

ROUND 6
 PAX 1: Hairburner to speed bump and back/Tire Flips X 14
 PAX 2: Overhead Press to 100 combined.

ROUND 7
 PAX 1: Hairburner to speed bump and back/Tire Flips X 14
 PAX 2: Lawn Mowers to 80 combined.

ROUND 8
 PAX 1: Hairburner to speed bump and back/Tire Flips X 14
 PAX 2: Tricep Extentsion to 50 combined.

COT

Moleskin:
When I started the workout this morning, I made it very clear that I “borrowed” this Q from my great buddy Tiger Rag. He beat us with this mess the Monday before the F3 Olympics in June of 2014. The suck has such an impact on me that day that the memory is forever bashed into the place where awful experiences live inside my mind.

I did make a few adjustments to TR’s original weinke to make the workout my own. I replaced 2 plates (he used 8) with 2 tractor tires for flipping. I also switched up a few of the KB exercises and I cut out the Mary at the end.

At the end of 45 minutes, my garmin said we had completed .91 miles of hairburners and tire flips. The pain was real as alteast 1 PAX (not to be named) spilled Merlot in between hairburners. If you completed the challenge without modification, you should have done 12 sets of hairburners at 35 yards down and 35 yards back and 4 sets of 14 150lb tractor tire flips.

Please add any additional thoughts or comments below.

It was an honor to lead the men in the Gloom this morning.

Announcements:

Sign up for the F3 mentoring program. https://docs.google.com/forms/d/1AGkTVSQ_IEmzxnXTaMrhl5tphDRWZzY6pzoyM1Rgs6k/viewform?edit_requested=true

F3 Dads Community service day project is this Saturday, 9am at Anne Springs Greeenway. Be on the look out for a preblast from Honey Bee.

Let’s Make Block Soup

(Posted on behalf of O’Tannenbaum)

Hot and humid at Area 51, so it didn’t take much to get the soup cooking . . . 1st ingredient was 7 dedicated men and 1 dedicated 2.0

WARM UP:  Mosey to the field for 10 laps of running (150 yards per lap).  The first 3 laps had interjections of SSH x 25, Merkins x 25, and Mtn Climbers x 15

NEXT:  Mosey to the blocks for 2 minute plank.  Grab a cinder block and carry it over to the lower parking lot for these activities:

  • Military Press x 10
  • Triceps Extension x 10
  • Shuffle down & back
  • Complete 3 sets

Partner Up for 5 Merkins at each side and then Lunge Walk to end

Move down to lower field.  Partner 1 completes Box Jump Burpees using Blocks x 10, Partner 2 runs to end of lower field and back.  Flapjack (Complete 3 sets)

MOVE BLOCKS TO SHADE:  Grinder set of 10, Squats and Broad Jumps

Carry blocks back home with multiple stops along the way for Mary: LBCs, Bench/Block Press & Flutter Combo, and Plank

Mosey back to Upper Lot and wrap it up with 3 sets of 10 Pull-ups and 10 Dips

BOM

NMM:  PAX will have to add their comments to fill in the details

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