#F3Swift will launch Tuesday at 0515 from the Vine Restaurant parking lot. Come early at 0500 for some extra warm-up.
With 16 weeks until to go to the BRR, we’ll be shifting to a mix of strength AND endurance for the next cycle. That doesn’t mean Hills / Sprints AND Mile repeats each week, but there will be some variety with a focus on those types of efforts. There’s also an opportunity to have guest QIC’s at Swift, so please let YHC know if you are interested.
This week, we’ll venture into some territory not used recently (Ballantyne Country Club) for the workout known as the 2/1/30. For those programming your watches, it is helpful to know that it will be:
This is a time-based workout, so it allows the group to have a wide variety of paces and abilities. That means it will be FNG friendly for the BRR and other run training.
OK, I am 3 days late and Weinke-less (not as painful as it sounds) so will jog the memory to re-kindle the events at Overdrive.
4 Strong men showed up to brave the mist and rain. Here is how it went down…. I think.
COP
HB Mile
Gather at pic-nic area for warmup to Great White…or was it Whitesnake?
SSHx25
IWx25
The Thang
Partner up for kettlebell/sand bag run combo
Round 1
Group 1 -KB Swing, Skull Crusher, Sumo squat X5, X10
Group 2 – HB mile w Sandbag.
Flapjack, two sets, increased reps to 10 after first set.
Round 2
Group 1 – KB Clean/Press, Russian Twist, KB dead lift x10
Group 2 – Sand bag run to Island on other side of school, step up x25
Flapjack, two sets, 2nd run replaced step up with merkin/squat combo x 10.
Round 3
Group 1 -KB leg lifts(?), lawnmower, and mystery exercise x10
Group 2 – Run to island (no sandbags) merkin/squat combo x10
One set of this and Done!
Hairband – thanks for keeping me and line and truly impressive you knew the artist of every Hairnation song played! Jabberwocky, keep up the good work, you are getting stronger every day. Shep-Thanks for taking us out. Prayers for jamsey. Always an honor to lead this group.
No SF since both site Q’s were AWOL; but after a brief disclaimer, 27 pax posted in the Monday morning gloom at Base Camp. Site Q emeritus – Fireman Ed – posted, so there was some sense of institutional knowledge….or something like that.
The Thang:
Pax in plank while disclaimed and while we waited for the LIFO’s.
Jog to the track for one lap.
Since the SCMS football field was in its habitual soup-like state, we circled up for COP in the high jump 1/2 ring.
COP:
IW x 20 IC
Slow Squat x 10 IC
Rockhopper x 10 IC
LBC x 13 IC
6-Count Burpee x 10 IC
H-R Merkin x 10 IC
Jog back to the launch lot
Some plankorama. No 10-counts today, we planked or held squat = active recovery
Partner up
P1 – Old school sit-ups with P2 holding feet while in plank. Flapjack. Rinse & Repeat.
P1 Broadjump burpees about 30 yards (courtesy of Goonie), backwards run back. P2 does squats.
P1 Lungewalk 30ish yards, backwards run back. P2 does CDD’s.
Mosey to ramp.
Bearcrawl down the ramp, hop up stairs. Rinse & repeat.
Mosey to pavilion (aka Semi-Gloss’ office)
People’s Chair w/Overhead press x 20. Then with overhead press x 13.
Mosey back to launch lot for some extended Mary.
American Hammer x 13 IC
Flutter x 13 IC
Plank/Mission Impossible Wave for a few rounds
Makthar Ndjiaye x 10 IC
6 Count Burpee x 8 IC
SSH x 33 IC
COT
Ye Olde Moleskine:
Big group this morning with 2 FNG’s – Shotz and Chin Music. Welcome guys, and keep coming out. It’s never easy (shouldn’t be), but it will get easier….somewhat.
Some good mumblechatter this morning. Appreciate Simba & Goonie tapping me, though Fireman Ed took some credit as he said I was the last Q he lined up before retiring from a 2+ year illustrious Site Q career at Base Camp.
YHC had to audible a bit; forgot how poorly the gridiron drains at SCMS. Didn’t want to lose one of the pax in the quicksand.
Introduced or re-introduced a couple exercises to the pax, and finished with SSH’s lest some of the pax have a panic attack.
Enjoyed it fellas. Always love Q’ing the pax, and grateful for the fellowship. Sound off in comments on noteworthy or not-so-noteworthy things – a lot going on among the 27 pax out there.
T-claps to Jamboree for running in. He lives at least 4 miles from Base Camp. #oldmanstrong
Thanks to Big Top for taking us out in COT with the prayer. And thanks to Freedom & Bo-Peep for the assists on the nicknames. Good work. BTW, Bo-Peep is one of the finest nicknames in all of F3.
Have a good week men. Go serve and make a difference!
“Greater love has no one than this, that someone lay down his life for his friends.” John 15:13
Announcements:
F3 Dads – starts this Saturday at the Bull Ring in Ballantyne; and the other one starts June 4th at Col. Francis Beatty Park. 9 am start time – 2.0’s (boys & girls) welcome.
Memorial Day Saturday Convergence – this Saturday at Day Zero (McAlpine Elementary) at 0700. Great workout and tribute to those that have given the last full measure of devotion to this great country of ours. Be there!
Patriots Day/Memorial Day Festival in SouthPark on Monday – Memorial Day. See www.f3nation.com, Twitter, etc. for details. Lots of F3 brothers from different regions will be there.
Ragnar – 5 months from now. See J.R.R. Tolkien for details
The Thang:
Moleskin:
The 1 mile AYG call is always a crowd pleaser – especially when you do it twice. Hamlet claims that the Pastor cursed the Q before the first mile and the Q heard Pulp Fiction’s clear excitement as YHC announced the second mile. Swiper and Agony were way out in front as usual. Overall strong work by the PAX today. Thanks to Swiper for taking us out. Always an honor to Q the DMZ PAX.
Aye
One Eye
Fifteen benchmarked their hill readiness under the double full moons at this morning’s Blue Ridge Prelay. The reputed home of the CLT Running Co’s BRR hill training is really a tale of two courses. The front half (from the base of Blue Ridge) to the back side of the loop (at the top of the Blue Ridge cut through) gives you all the hills you can handle. The back half (Wilby to Mountain View) is a nice recovery to get your head (and legs) right. There are plenty of options for each runner to choose his own adventure.
After a half mile mosey, the recommended course for today:
Rinse and Repeat until 6 AM. This is the Mt CLT Strava Segment but I added a descent back down Blue Ridge (seems like an incomplete loop to me…).
At 6 AM we gathered at the Bottom of Blue Ridge to run to the Yucca plant at the top of the Old Bell dead end. Then dealer’s choice: for the frisky, hill repeats up and down Blue Ridge to sweep the six. For the rest, head back to gravel lot on the flat and speedy Old Bell Rd.
OLD MOLEY
We had warned the PAX. Sign up to Q or deal with angry EE and GJ. No one signed up…..it’s on.
Pre-Thang
5 miler through majestic Brandon Oaks. EE likes the new area SC and I found on Thursday at Gump.
The Thang
HB Ultra around parking lot side walk w/ Karaoke L/R, High Knees, Butt Kickers
Circle Up for COP
DISCLAIMER CLEARLY GIVEN TO ALL NEW FNG’S TO WORK AT THEIR OWN PACE AND LISTEN TO THEIR BODIES
SSH x 50 IC
20 Penalty Burpees for No One signing up to Q since last week
IW x 15 IC
LBC x 20 IC
Merkin Hold Call Outs x 15 IC with varying hold times
Mosey to Flagpole where EE pulls out the UN-Famous Epoxy Plates of Equalization!
Form 2 teams
1 PAX from each team start to push plates around parking lot loop while remaining PAX rotate between called Exercises:
Loop 1 – 20 Merkins / 8 Burpees
During this time, FNG Striptease started feeling lightheaded, passed out and we ended up calling on some first responders to help him. Once FRs arrived, GJ took the group while EE stayed with Striptease to clear out the area for the FRs to help him.
Mosey to the buses (wanted to keep the group near EE/Striptease but far enough to give them space).
SSH IC x25 to get the group warmed back up.
Cheese Weave through about 15 buses with a sprint in between the buses.
LBCx IC x20
Cheese Weave back up through the buses
Mountain Climbers IC x20
Cheese Weave back through
Dollies IC x20
Backwards Cheese Weave (watch out for those mirrors)
The sweat is now solidly flowing soooooooooo let’s go back to those plates.
Hairburners Round 1 w/ merkins x20 and lbcs x40
Hairburners Round 2 w/ Squats x40
Made 3 or 4 loops around the parking lot with Round 1/2.
In the parking lot, we do ‘No Parking’ sign suicides. 8 signs stretching along the parking lot.
Mosey to the hill, 5 AYG sprints up the hill, recovery run down. Planking exercises till everyone finishes.
5 MOM
Dollies IC x51
EE-led Protractor
Flutters IC x10
DONE!
COT
Prayers for triptease obviously.
The Count’s Mom
My family
Thanks to Short Circuit for taking us out (though you may have been the first to have prayed for a Striptease that God actually probably listened to)
Moleskine
– First off, Striptease is okay. Madison and El Chapo went to check on him afterwards. He’s going to get checked out Monday. Prayers that this is nothing other than just needing some food on your stomach.
– This is a huge reminder of why every workout needs to have a phone with at least one PAX. And why we leave #nomanbehind.
– FNG Striptease so named because before passing out, he had started shedding clothes including his shorts down to his spandex leggings. There may have to be a rename here as he wasn’t there to defend his honor before we named him Striptease. Dude deserves that. Probably won’t be much better honestly but the option is out there. Though, the nickname is awesome. Just sayin…..
– FNG El Chapo came with Madison and Striptease and is so named because he works in Pharmacy. Way to push through!
– Our original plan was for max punishment. The events of the day caused us to have to change up the workout but still saw plenty of soaked shirts.
– The backwards cheese weave is dangerous. At least the FRs were still around just in case.
– Anyone notice EE walking a little taller after it was his Q that caused us to have to call the FRs. #humblebrag
– Enjoyed #F3TheGrindstone afterwards. 1 Cor 8 next week.
Thanks for letting us lead!
Double E & Glass Joe
With YHC arriving promptly at 0700, we had 5 PAX for the launch of Area 51 this a.m. Thankfully, recently added co-site Q Huggie Bear arrived early and had planted the SF securely in the soggy soil. Got lucky as the rain showers from the previous 24 hours had passed through. Q did not feel like playing around in the mud/muck this a.m. so we kept it mostly on the hard surfaces.
All veterans so no need for the disclaimer. Everyone knew basically what they were signed up for. Headed out for a quick loop around the lower parking lot and circled up for COT:
Time to Mosey. Soccer fields and school grounds were pretty well soaked. Therefore, we headed over to the sidewalk alongside the soccer fields and made our way over to the rock pile. YHC informed the PAX to pick a rock and plan on carrying for a while. Think everyone choose wisely. Head back to the lower parking lot for Suicide Ladder with the Rocks:
Collect your coupon and head to back corner of school near tables. Time for 1st round of circuit work:
Collect your coupon and we were off for another jog around the back of the school to the front wall near the bus parking lot. Here we completed the following:
That was all fine and dandy, but time to work in some more running. Take your coupon and head over to the track. Time to hit the arms, legs and abs.
Make the long return and drop off your coupons for another day. Head back to the front playground for another round of circuit work:
Few minutes left, just enough time to circle up for Ab work from standing position (Perform each called Ab Exercise for 45 secs, then 10 sec recovery):
COT
NMM:
Announcements:
14 pax determined to take on The Murph this morning and emerged victorious. For some, it was their first attempt at The Murph; for others, it was an opportunity to improve upon past performance or try something new; for all, it was a solid start to their weekend.
Per the preblast, this edition of The Murph was intended to be more of a training workout than a balls-to-the-wall set-a-PR edition (although pax were free to do so – it’s your workout). The goal was to provide a “safe” setting for you to try The Murph for the 1st time, improve upon a previous performance, or attempt a new level. As such, there were several options available to modify up or down to meet your individual needs.
Disclaimer
The Thang:
Divide into two groups based on your 1-mile pace. (not your all-out best 1-mile time, but your typical pace for a 1-mile run (not a mosey))
Opening Run:
First Set:
Intermission: ~5 minutes Active Recovery with Mary (pax choice)
Second Set:
Closing Run:
Done
COT
Announcements:
Naked Moleskine:
Great group this morning, in kind and number. With the rain yesterday and overnight and forecast for this morning, YHC was uncertain how many hearty souls would venture out this morning. Upon emerging from behind the school, where the extra credit KBs were being unloaded, he was glad to see so many assembling for the adventure – from relative newcomers to wily veterans.
T-claps to all for really pushing it during the workout. The Murph is a full body, all-around beatdown, between the runs and the high reps of fundamental bodyweight exercises. Not a lot of creativity (and, as mentioned in COT, not a big requirement for Q instructions once underway); just a lot of grinding out the reps.
Thanks, Bulldog, for leading early finishers with KB work.
YHC was so deep in his paincave, not a lot of mumblechatter was captured, so feel free to add your own below.
Thanks for the opportunity to lead today, gentlemen. It’s always an honor.
Aye.
Posted on behalf of Boerewors (look it up).
My second time Q at the Rock, luckily the rain stayed away but there was a good amount of moisture all around, especially after some hand free merkins on the soccer fields.
The Thang
Warmup: Disclaimer and run to the far side of Calvary for some SSH (30 count managed to wake up a couple of people), merkins and rock climbers.
Run to northface over the soaking grass almost losing part of the pax in some hidden puddles.
3x Northface partner loops consisted of some lbcs, jump squats and Russian twists, plus it also added a couple more pounds of water weight to our shoes.
Decided to take the shortcut to pick up some rocks, which lead to some confusion and debate over the optimal route, but in the end the route we took was clearly superior (and included the most puddles), while somehow avoiding a full loop around the church.
Grabbed a lifting rock, and some more partner loops around the outside of the baseball field:
Mosey over to the Soccer field and found the driest field, before doing some sideline to sideline sprints from the plank position.
Sideline stops included:
Quick visit to the Hotbox for a couple of trashcan loops:
Was planning some mary, but ran out of time.
The Moleskin:
Weather called for rain, but the skies remained dry, which is more than can be said for the pax. We got the worst out of the way early with northface, and could enjoy some nice chatting loops for the rest of the workout. Flipper got back to his inner kid by jumping in the puddles, and adding some hand claps to his ‘merkins.
Total distance of 3.5 miles, all with heavy shoes.
Thanks for the Q guys, looking forward to my next one!
Announcements:
Convergence next week at day zero on Saturday.
Convergence at South Park on Monday.
7 Pax, including FNG Ranger (Posse’s 2.0 Dallas Stephenson) posted for a rain-free beatdown at Commitment.
COP In Cadence
Side Straddle Hop x 25
Low Slow Squat x 20
Merkin x 15
Mosey to first courtyard, People’s Chair.
Hip Slap x 10 each leg. Crowd pleaser.
Step Ups x 15, Dips x 15. Rinse and Repeat.
Mosey to back hill for Sevens.
1 Squat at bottom, Bear Crawl up the hill, 6 Burpees at top.
2 Squat, Bear Crawl, 5 Burpees. You get it –
Mosey to rails for Supine Rows x 15 IC.
Lunge Walk across bridge.
Run up to concession stand short wall.
Dips x 15, Derkins x 15, LBC x 20. Rinse and Repeat.
On to the track for a lap of Indian Run.
Up Visitors Bleachers (because wet concrete isn’t slippery) for Serpentine Bleacher Run.
Back and forth the length of bleachers, with Ranger leading the charge!
At top of Visitors side, People’s Chair, various Mary.
Run up to Cinder Blocks.
Shrugs x 10 IC.
On cinder block, Stagger Merkin Left x 8, Stagger Right x 8.
Rinse and Repeat with extra round of Shrugs at the end.
Run by tennis courts to first football field.
Bear Crawl to 10 yd line, run back.
Add 5 yards each Bear Crawl, run back. 15, 20, 25 yards. Fun.
Lunge Walk across bridge again, Supine Rows again.
Mosey up to back porch for 15 Step Ups, 15 Incline Merkins, Rinse and Repeat.
Run to back parking lot (by courtyards) for Mary In Cadence.
Bicycle x 20, Rosalita x 20, Dolly x 20, Heals to Heaven x 20, LBC x 20.
Jail Break to launch.
Moleskin
Always a pleasure to lead the men of Union County at Commitment! Now, it’s someone else’s turn. Hit this link and step up –