Several Fast Twitchers are or should be running BRR. That being said, summer time is notorious for buidling base miles. Work out gloves and shirts can stay home, no exercises tomorrow gentlemen. 70 degrees, 60% chance of rain, and 98% humidity is the forecast for tomorrow morning. Deeeeelicous
The goal of base miles is to build a strong aerobic foundation. These comfortable, steady efforts are often called base miles because they form the “base” of a runner’s training program, and should account for 80 to 85 percent of total weekly mileage (with the other 15 to 20 percent coming from higher-intensity training). Physiologically, base miles are important because they boost conditioning, develop slow-twitch muscle fibers, increase blood volume and glycogen storage, strengthen connective tissue, and enhance the body’s ability to burn fat. yada yada yada
That being said, the plan is to borrow from Mermaid’s course (and preblast) from Feb. 1st with the goal of getting 6-8 miles out of everyone tomorrow.
We will start at SCMS and travel south on 51 to Charlotte Catholic High School. Enter campus and continue down hill. Enter parking deck and run up ramps to level 4 (target). Turn around and run the ramps back down. Follow your route north on 51 back to SCMS. When you reach Strawberry Lane, if there is time remaining, turn around and proceed south into oncoming pax. Continue running until you must turn around for 0615 arrival at SCMS. It is approximately 3.75 miles from SCMS to level 4 of the parking deck. If you will not make it to the target within 29 minutes, turn around and begin return trip to SCMS at or slightly before 0543. We will run on the south side of 51 (SCMS side) both ways except to cross to CCHS. This will allow us to keep an eye on pax and offer encouragement as we will be spread out due to pace differences.
If the above is not of interest, get on the Q schedule and plan something else. Reflective vests are recommended as we will cross Rea, 51, and Carmel a few times. If you are running BRR this is a good time to train in the gear you are required to run in.
See you tomorrow morning.
#F3-Swift will launch from the Vine Restaurant on Tuesday morning at 0515. Come at 0500 for some extra credit 2ndF running.
The THANG:
15 plus FNG Nard-dog celebrate a cheesy Cheddar anniversary
Warm Up:
Side Stroddle Hop x 10
Cotton Picker x 10
Merkins x 15
Mountain Climber x 15
Knee Taps x 10
The Thang
Mosey to a small hill next to the pond near the bullring
Modified 8 – 7 jump squat bacward bearcrawl up the hill and 1 burpee on top
Run down and 6 jump squats and backward bear crawl up – 2 burpees
…
1 jump squat and 7 burpees
Mosey to parking lot
Partner up
Round 1
1st partner – star jumps 10, carolina dry dock 20 (repeat till partner 2 arrives)
2nd partner – Walking Lunges to first island and back
Flapjack
Round 2
1st partner – Plank jacks 20 LBC 10 (repeat till partner 2 arrives)
2nd partner – Broad Jump Burpee to first island and back
Flapjack
Round 3
1st partner – 20 merkins and 10 jump squats (repeat till partner 2 arrives)
2nd partner – Walking Lunges to first island and back
Flapjack
Round 4
1st partner – 20 burpees (repeat till partner 2 arrives)
2nd partner – Broad Jump Burpee to first island and back
Flapjack
Mosey
Down the hill and before we took the shortcut back to base 10 burpees on your own.
Mary
Heals to heaven 15
LBC 15
American hammer/Russian Twist (Thanks Haggis for making us touch the ground)
Freddie Mercury 20 (Thanks FiremanAd for leading)
Moleskin:
Pax always get thrilled by anything new, so I slipped in the cotton pickers.General seem to be the only one who finished bear crawls and actually did an extra one! Big kudos to him he decided to double down to Da Vinci right after. Someone mentioned we finally found out Frasier kryptonite with backward bear crawl up the hill. I think he was still strong.
Overhead suggested to give the guys a little extra to shut them up. So I decided on the spot round 4 with all burpees .Gumbo told me the pax were talking less after Round 4 so mission accomplished!
Samurai gave a strong effort. Fireman Ad, Cheese Curd, Lex Luther , Tigerrag, Big Tuna and all looked great! Thanks to Site Qs Wild Turkey, Freeleys Comet and JRR Tolkien for letting me q and all the preblast tweets they were hilarious!
This was my second year anniversary with F3 and what better way to give it all you got. Big thanks to Silverbullet from f3 Isotope for introducing me and Madam Tussaud who I attended for my first SOB workout at the brave (it was just the two of us!)
You guys have supported and helped in many ways and appreciate it all from my F3 brothers. It has made me a better person, have great people and highly encourage it. As bean said it will change your life and it has changed my life for the better.
Welcome FNG Nard-dog. He is close to Freeleys and used to bootcamps so expect him to be here more often.
Big thanks to Haggis for taking us out and also correcting me on exercise form, I need it!
Announcements :
F3 dads (Saturday 9am) – (putting green at the bull green) – it was Paper Jam 6/4/16. I bet it was great.
Mentorship program – (meet encourage each other) Mentor Mentee – if you have someone in mind you give their name. If interested please send to Lex Luther, Mario or Madam Tussaud
Blue Ridge Relay(BRR) – Contact Bratwurst or Turkey Leg
9 PAX worked a handful of traditional KB exercises into sweaty exhaustion on what might have been the hottest, most humid morning of the year so far.
Circle up at midfield on the turf for timed KB intervals. During the timed intervals PAX do called exercise continuously for the duration of the segment, if resting had to keep one hand on the bell the entire time…even if it was a loose hand (thus title), just don’t let go.
30 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings
NOTE: YHC bungled the time on this one. Set the watch for intervals of 30 minutes instead of 30 seconds. After realization, adjustment, and a facepalm, the seconds scheme for this one may have been something like: 70-20-30-30. #qfail.
45 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings
60 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings
120 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings
NOTE: this was really long. If YHC would have remembered the bluetooth speaker, it might have been slightly more bearable. Forgot the speaker; then Voodoo offered mid-mosey; then YHC said yes, then no because I didn’t want to interrupt the flow. Again … #qfail
Resisted the urge to do some sort of 6/6/6teen themed workout, and did THIS instead. THIS sucked a lot for YHC. Grip, low back, hamstrings, and shoulder complex all destroyed. These time-based AMRAPs are a great way to strengthen your grip and mind. The whole crew put out a solid effort and did not complain at all. As you might expect, minimal mumble chatter for the duration, as most of us were either swinging for our lives or panting on the turf.
Nard Dog, a self-proclaimed Kettle-bell virgin, was swinging the bell with authority and looked like a pro on the single arm swings as he effortlessly switched hands on each. Hat tip to Frehley’s Comet for tutoring and demonstrating solid technique to the new guy; at one point, Frehley’s was demonstrating how to get power in the swing by using hips, glutes, etc and he lost the bell in the sky, overhead. #theskyisfalling. Glad no one was hurt. Voodoo was out there swinging the monster blue bell and didn’t take many rest breaks at all, except for the one break he took after what appeared to be a frustration throw of his KB into the middle of the PAX circle. Well done out there Voodoo, love the emotion ! Wild Turkey, had a really strong performance despite his extended break from Kettlebells and his solo pre-workout at F(B)oxhole with 10,000 single-unders with the jump rope. Soft Pretzel forsook the Union County brothers for a morn at the Foxhole and crushed it; the man just doesn’t quit (Still one of the best F3 workouts YHC remembers was a Soft Pretzel Foxhole Q from February 15 this year, that thing was a doozy). Marlin and Bandaid were across the circle from YHC and delivered a solid performance; Marlin was to volunteer (be voluntook) for the larger bell. Flint is obviously becoming a regular at the best gear AO in SOB, he did really well and led us in one of the longest 10 counts (while planking) that YHC has been a part of. Flint VQ is sure to be coming soon…maybe at Foxhole?
Well done guys, you left it all out on the field…well except for the sweaty Astroturf dingle-berries (voodoo’s term) that we picked up while doing some Mary. Despite a host of Q fails today, Voodoo still announced YHC as a the newest member of Foxhole’s site Q team. Honor to lead you gentlemen this morning, it shall not be the last time.
Argonaut Out.
14 men gathered for an early morning workout at McKee Road Elementary School, and this is what they did:
Moleskine
14 showed up on a muggy Monday morning at 0515 to get after those hills we affectionately call Horsey McHorseArse. I believe the weather app had the humidity at roughly 96% with a temp of 72 degree. That makes for a tough trot up and down Mt. Charlotte.
Warm-Up jog on Old Bell to the bottom of Blue Ridge Circle.
The Thang:
Run the Mt. Charlotte segment as it is know on Strava for time and as many times as you can. Meet at the Flagpole at 0605. Simple, yeah, right! FYI, Mt. CLT is up Blue Ridge Circle, right onto Mountainview Dr., stay straight where Mt.view becomes Wilby Dr. then left back onto Mt.view and ends at the Flagpole (top of Blue Ridge Circle). That was for you Fletch.
Then, Pledge of Allegiance at the Flag. #solidtradtion (Fishwrap approved).
Head back to the parking lot…running on clouds (flat ground)
The Naked (guy) Moley:
Yep, #Chester made another appearance this am and most if not all of the pax were able to take a gander at this interesting animal. I want to hear the theories of his story in the comments below. Should make for a good BB.
So, Pro thinks its the same guy (fully dressed) that was walking his dog. Then he sees us running by, runs inside, strips down to his jock strap and comes back out with a smoke and cup of coffee.
Fishwrap shows up drenched in sweat before we even launched. He ran in from Cotswold or Uptown or Myers Park in beast training mode to lead the pax along with Laettner. Strong work there fellas.
Ok, so YHC EH’d Fletch at the pool on Sat to try to get my Strava Mt. CLT time off the leader board. Yes, Rosie Ruiz. Fletch did not disappoint as he took off and was never to be seen again until 0605. Now, the problem is Fletch didn’t know the route. So, we’ll need to do this again.
MAD brings the ruck to tackle the hills and Yes, he did. Nice work, although I did see the ruck abandoned at one point.
Geraldo, Duct Work, Utah, Prohibtion, Blue Rhino and TR were all grinding it out. #regulars
Silent Bob was pushing out there and kept me honest on those climbs.
Baracus had a GI challenge this am and had to head back home for intermission but then got right back out in his hood to get in a couple more miles. #dedicated.
And a hearty Kotters welcome to 49er who I also EH’d at his pool party last Monday to get him out to Horsey. YHC hoped it was worth to niner. He escorted BRRaracus out. #safetyfirst
We ran into the Flat ground runners, Ray Charles and The Drill. Great to see you brothers out there. Come join us on the hills sometime.
11 Goats weathered an early morning shower and the real possibility that the track would be under water to run the Mountain Goat timed mile.
Apologies for the delay, but all timed mile results were not official until Sunday. We have received confirmation from the F3TMAORAMGAOA that confirms the following results:
| Name | 6/3 Timed Mile | Fall 2015 Timed Mile | Delta |
| Frasier | 4:57 – PB | n/a | |
| Haggis | 5:28 | n/a | |
| Slim Fast | 5:38 – PB | n/a | |
| Strange Brew | 6:19 – PB | 6:52 | -0:33 |
| Early Bird | 6:21 – PB | 7:11 | -0:50 |
| Nomad | 6:54 – PB | 7:18 | -0:24 |
| Slice | 7:22 – PB | n/a | |
| Retread | 7:27 | 8:01 | -0:34 |
| Pele | 9:48 – PB | n/a | |
| Kilowatt | 10:15 – PB | n/a |
Outback was in attendance, but made the right decision not to aggravate his plantar fasciitis, so he volunteered as timekeeper and encourager. YHC did observe Outback getting some LBC’s and other core exercises in while the other Goats were pushing themselves.
After the timed mile and some recovery laps, we divided into 3 teams to run the ultra-competitive 4×400 relay with late Olympic qualification implications… or maybe not.
Nonetheless, it was a great morning for running the mile… here is the breakdown…
Moleskine
There is not enough that can be said about how impressive the Goats are! Many of the guys on this list couldn’t run a mile 3-4 years ago… and by the PB’s, you can see that they are not only running miles for time, but running them very strong!
First off… we must recognize Frasier for the first recorded sub-5:00 timed mile in Area 51!! Congrats on that new record and benchmark!
Right behind Frasier was Haggis, who was representing SOB along with Outback. Frasier and Haggis are those guys in F3 that are always strong… and what I appreciate the most is that they are very humble about their abilities, and they are always encouraging others both by word and example. Thanks to both of you guys for leading the way.
To start off the morning, Strange Brew stated how humid it was, and that he didn’t expect many PB’s, much less than his own. He must have inspired himself! What I saw on that final 100M was Brew running strong for a PB of 6:21! Great job! You are becoming a Southern Boy all the time!!
After Brew was Early Bird. EB has really improved over the past 6-mos. He had the largest delta from last time. Congrats on the PB!
Following EB was Nomad… RESPECT! Nomad posted his PB which was sub-7:00! STRONG!
Next was Slice, who is relatively new to Mountain Goat. Strong finish, brother, with at 7:22 PB!
Retread finished strong! He didn’t get a PB… but here is Retread’s PB…. He is posting to 2-3 running workouts per week! I know he is getting stronger just based on his stamina and form!
Pele and Kilowatt…. You guys are AWESOME!!! Both have been recuperating from injury in the Winter… Kilowatt had shoulder surgery in January! Pele and Kilowatt represent what Mountain Goat is about! Guys who are building stamina and running strength later in their exercise “careers”. Thank you both for taking the time to get healthy, then inspiring all of the men of F3 with your desire to push yourselves! Both set PB’s in the mile, and that is only the beginning!
Brew and I are committed to running the timed mile in conjunction with Swift. For those that couldn’t participate or felt you weren’t ready… there will be more opportunities!
Ok… would love to type more, but I need to get this sent out!!
Sound-off on anything I missed!
It was a great day at Outland today, due to Anson high school graduation our Anson brothers needed to find another AO. What would be better than to converge with the Outland PAX that helped launch Anson.
COP
Side Straddle Hop x20
Imperial Walker X15
Manmaker Merkins x10
Low Slow Squats x15
The Thang
Station work and here is how it went.
Round 1
Dips x30
Derkins x20
Step Ups x20
Then run the cheese weave
(Alternates for the weak knee’ed, and there were many, run just the outside of the buses or overhead press ruck walk)
Repeato
Plank work
Round 2
Incline Merkins x20
Carolina Dry Docks x20
Cheese weave
Repeato the
Over to the grassy area to meet my friend Jack Webb!
1 merkin to 4 air presses up to 10/40
Horsehead didn’t think I made it past 7, I did, but thanks to having him in my head I miscounted midway through. #QFail But we caught up and everyone got their money’s worth.
ANNNND over to Turnpike!
So the PAX more so Horeshead was hoping that I was going to work more on legs. Well is a sense he was right, however upper body pain was the plan all along. Well actually when speaking to HB I tried to get a sense of what he was doing hoping he would give a break to the PAX with upper body. As we all see that was not the case. I believe it was before our friend Jack Webb made an appearance and I believe HB said lets make them pay.
Form two lines for an Indian Run towards the elementary school buses.
I counted everyone off and had the PAX form four lines.
Its time for a new friend of mine called the Merkin Miler. Now I was going to take it easy on the PAX this morning however, Horsehead made some kind of comment calling something a Turnpike Merkin so at that point I decided to just bring the pain.
Here’s the idea:
One man from each line runs a mile. While they are running their mile the rest of the PAX completes Merkins until the return and do so until everyone in their respected lines complete the mile. A complete smoker and since we worked mainly upper body I was sure this would be a crowd pleaser. I informed the PAX before we started to mix in LBC’s while waiting to run to keep everyone active and movimg. In the interest of time after the first person took off to run midway through I informed the rest of the PAX to start their mile so we all had a chance to run.
Not sure what was going on while I was running my mile but when we got back Horsehead and EE were talking about how we missed the entire backblast. Hopefully some of that convo will make it in the comments below.
Shepard with a long extended 10 counts
Two lines were formed so we could Indian Run back to where we began for some wall work.
Wall of fire:
Pax line up on the wall the first member of the PAX starts with 5 merkins and 5 LBC’s while the rest of the PAX where in the peoples chair completing air presses. Continue on until the entire PAX completed their 5 Merkins and 5 LBC’s. During the line we switched to placing our arms in front and then to the side.
Mosey back towards the parking lot with 4 minutes to remain. Horsehead with a great idea of 4 minutes of burpees. As we started doing that I realized we needed a break from upper body and lead 3 MOM.
3 MOM
Flutter x 20
Freddy Mercury x 20
Rosalita x 20
Thanks to Game Boy for taking us out
Announcements:
Welcome to FNG “Danica” who initially mentioned applying to be a firefighter, then was about to attempt to create his own nickname, but as we began to throw names out he blurted out something about street racing… And Danica was born.
Q School June 18th get signed up. It would be a great idea for some of the PAX that have been out regularly to start stepping up and leading some workouts! Meeting at Bojangles for Q school from 7-8:30 optional beat down in the parking lot of Bojangles at 6:30.
June 11th Sun Valley clean up. Instead of a pre run we will meet and clean up the site we have called home on Saturday mornings. Our way of saying thanks and giving a hand.
Big thanks to our Anson brothers for joining us.
Chime in if we missed anything
Thanks for letting us lead you guys always an honor.
HB and TP
13 men posted at Day Zero to enjoy the crisp, chilly, first days of summer. A timely Friday email from Prohibition (apparently unable to post????) reminded YHC that he was in the queue to Q – I feigned a sharp memory but without that wake-up call there would have been a lot of blank stares in the parking lot. With the A51 Q-school going on just down 51, YHC was reminded of one of critical Q principles: “If you can’t do it, don’t Q it.” Various old man ailments would need to be navigated. I think we can still keep things lively – – it went down like this:
The Thang:
A slow, chatter-heavy mosey around the track and circle up on the basketball court. Disclaimer delivered.
COP:
YHC is sensing the youthful cockiness and a shocking lack of respect during COP, so we take a little diversion to aq favorite snobberlocker to lower the energy level, the Merkin Ladder:
Line up on the track
Run across soccer field – 20 merkins
Run back – 19 hand-touch-jump-squats
Run across – 18 merkins
Run back – 17 jump squats
Continue down to 1.
Everyone really liked this. You’re welcome.
Mosey back to the basketball court – on your 6:
Flutter x 5 IC
Dolly x 5 IC
LBC x 5 IC
5 rounds continuous – no feet touching.
Mosey up to the parking – partner up – grab a sandbag (Hate!) out of Radar’s car.
P1 runs to the cone in the middle of the field – 8 count burpees x 5, then return
P2 does continuous sandbag squats.
Rinse and repeat x 3 rounds.
Sweet.
Mosey to the rock pile. Same partners – grab a lifting rock.
P1 runs to the cone in the middle of the field – 8 count burpees x 5, then return
P2 performs 10 curls, 10 press, 10 tricep, rinse and repeat until P1 returns.
Rinse and repeat x 3 rounds.
Gratitude from the pax is building.
Mosey to far corner of the track.
P1 runs to the cone in the middle of the field – 8 count burpees x 5, then return (did you need to ask?)
P2 performs 10 groiners, 10 Sister-Mary-Catherine, rinse and repeat until P1 returns.
The gratitude and admiration has turned to insubordination and YHC sees a lot of standing around, so we break off after 2 rounds.
Mosey to the Filmont MEMORIAL (where ya at brother?) pull-up bars
P1 runs to the cone in the middle of the field – 8 count burpees x 5, then return (did you need to ask?)
P2 performs 5 pull-ups, 5 dips, rinse and repeat until P1 returns.
Pretty sure we did 2 rounds.
Mosey to Basketball court – on your 6:
Side crunch x 5 IC
Flapjack x 5 IC
Freddy Mercury x 5 IC
Continuous sets – 3 times through.
That’s it!
Moleskin
Great to be back at Day Zero – been avoiding it since they decided to carry large weights down 51. First morning in the nasty humidity for YHC – – not much done the rest of the day. Good work by the pax – tried to keep continuous motion (Champagne impact). Thanks for letting the oldness call the plays.
14 men, including FNGs Damascus (Bob Lewis) and Ace (Brian Yang) posted in the Saturday humidity to kick off their weekend, F3-style!
And the weekend kicked back……
COP In Cadence
Side Straddle Hop x 25
Squat x 20
Mountain Climber x 15, hold plank
Merkins x 10
Mosey to Upper Parking lot
Bear Crawl Slalom
Hairburners w Merkins/LBCs Round 1, Squats/Bicycle Round 2.
Run loop around school, end up back at Upper Parking lot.
Deja Vu Bear Crawl Slalom, Hairburners.
Run across bridge to first field.
Walk-Out to Plank, called Pusharama, Walk-In. 10 Civilian count each; Merkin, Diamonds, Wide Arm, Stagger Right, Stagger Left.
Mosey to concession stand, LBCs.
Coupon Indian Run w Sandbag, 1 1/2 laps.
Navy SEAL situps- Two rows facing each other, heels locked, tossing Sandbag back and forth.
Coupon Indian Run back to start. Partner Up.
First team does AMRAP Pull-ups each, while all other teams do Partner Derkins.
Cycle thru all teams, piling up the Derkins.
Serpentine Run visitor bleachers.
Spread out at bottom for bleacher sprints, with 5 Jump Squats at top each time.
Cook til done.
Mosey up past cinder block piles, thru woods to lot by courtyards.
Mary- LBCs x 25, Bicycle x 15, Heels to Heaven x 15, Dolly x 15.
Jail Break to cars.
Moleskin
Welcome to FNGs Damascus, and Ace (Snaggletooth’s 2.0). Quite a first workout to stumble into. Both did very well, and we look forward to seeing you both again next week!
Kotters to Snaggletooth and Ice9. Both men not only returning to the Commitment gloom, but bringing fresh blood. #Starfish
The SEAL sit-ups with Sandbag were a crowdpleaser; Hairburners not so much.
Sign Up here, for a chance to not do Hairburners. You lead, you pick workout.
Always a veteran willing to assist if you want to split your first Q.
http://www.signupgenius.com/go/10c094caca92ba7f49-badass
Aye!