12 anti “fart sackers” came out to Kevlar this morning to prove their worth and it was a pleasure to take the lead…
Warmup
Run to parking lot…
SSH
Merkins
Low Slow Squats
Carolina Dry Docks
Run to neigborhood hill and on the way we stopped at each light post and did 10 merkins OYO, 10 LBCs, 10 burpees, 10 squat jumps, 10 lunges each leg, 20 calf raises...cross Hwy 51 to hill….
20 Monkey Humpers at bottom (new tradition – see below) Partner up
Partner 1 – lunge walk up hill
Partner 2 – 20 merkins then catch partner 1 and flapjack
Run down hill together
Partner 1- reverse run up hill
Partner 2 – 10 merkins then catch partner 1 flapjack…..again
Partner 1 – shuffle up hill
Partner 2 – 5 merkins then catch partner 1 flapjack....again
Partner 1 – Bear Crawl up hill
Partner 2 – 5 merkins then catch partner 1, flapjack...back down
Run up hill as a group…and over to the benches near the playground..
10 minutes of pain
We did 1 minute timed runs of the following exercises
1 min – Toe taps on benches (prob the hardest one IMO – Alf named this one “Irish Dance” or something – I guess that’s better than “toe taps”
1 min -Dips on bench
1 min – Iso squat – hold at 90 degrees
20 Derkins in cadence
1 min – bench sit ups – balance on bench and extend legs
1 min – sit downs on bench
1 min – step ups
1 min – lady pushups (incline) on bench
One or two more? I had 10 planned but we were running slighly over…
Back to the field and circle up
15 Power Jacks in cadence (plank position, legs jump up outside of arms and back)
20 Hostages (hands on head, go down to ground one knee at a time and back up)
20 Flutters
6 inches (or two feet for most of us at this point) and we’re done!
Recap
Good push by all this morning – not too much down time and I appreciated the limited complaining about Bear Crawling up the big hill…Turkey Leg impressed with some swift running despite having one injured leg….allegedly. Which Doctor and Alf went strong all morning and the group all stayed together as we zig zagged from lot to lot. Cotton Tail and others seemed to enjoy the Hostage at the end…I’ll keep it in the rotation.
We Froggered over Hwy 51 to the neigborhood Pop Tart introduced us to a few weeks ago and we did our 2nd monthly “20 monkey humper salute” in the cul-de-sac which the new homeowers must certainly enjoy at 5:30am. They didn’t realize that homes starting in the $400s also included a free Thunder Down Under show, F3 Style – should we consider making a 2017 Monkey Humper Calendar? I call Mr. July.
Announcements
Knights game coming up for F3 Dads – full info below:
The Boys of Summer are taking the field and F3 Dads will be there in force on Saturday May 14th. Load up the 2.0s and leave mom with a good book and a bottle of wine as we kick off the Summer of Sixteen at BB&T ballpark. We have a large block of tickets reserved for the game against our cross-state rivals the Durham Bulls.
Tickets are on sale now through April 28th! Don’t wait. This will sellout.
Who: F3 Dads from across the F3Nation and 2.0s of all ages.
What: Charlotte Knights vs. Duham Bulls
When: 6:05pm, Saturday May 14th
Where: BB&T Ballpark
Why: 2nd F – Making memories; Building character; Having Fun
How much: $12 per ticket; pre-game cookout in the park is free to every person with an F3 Dads Jersey
PURCHASE NOW:
1.Visit www.ticketreturn.com
2.Login at top left corner with Username: f3dads and Password: tickets
3.Select your seats by clicking the box next to the tickets you want
4.Scroll to bottom and click “Confirm Selected Single Tickets”
5.The next page provides confirmation, click “Proceed to Checkout”
Select your delivery method and enter your payment information
The Ingredients
2 Hula hoops
4 buckets
1 board
9 cones
1 sawhorse
1 piece of sidewalk chalk
5 logs
The Thang
We began with a short job from the Vine to the steps of Loch Ness. No SSH, no IW, no warm-up at all.
The instructions were delivered. Run around Loch Ness and the various obstacles as many repetitions as possible (AMRAP). On each second lap alternate the left and right sides of the fitness trail. On the left side complete five pull-ups on the right traverse the low and high parallel bars.
The obstacles
Patio 1
Chairs set up to into 5 chutes for alternating wall jumps
Patio 2
2 hula hoops to crawl through
Down the hill
9 cones to slalom
Straight-Away
1 saw-horse hurdle
Up the Hill
Chalked-off bear crawl zone
Final turn
Small log jump
Tall log jump
Bucket hurdle
NM
Let’s state the obvious, I’m not that fast. That said, there’s no reason even the slower guys can’t Q The Brave. You just have to do some planning. After some thought and visit to my garage and shed, I picked some items that could be used as obstacles. After all, The Brave isn’t just a running work-out, it is OCR training.The hula hoops were a bust. They were too small and kept getting knocked over. I saw some good improvisation at that station including bear crawls and merkins.
I appreciate the big turnout today. (Centurion beat us by 1.) Lots of great hustle from everyone. Thank you to the IL boys for coming out. Thank you to JRR T for providing his logs.
Keep it up and sign up to Q. Don’t be afraid to mix it up and try some new things.
Announcements
Fast Five – http://f3nation.com/2016/03/31/pre-blast-fast-5-the-worlds-fastest-5k-relay-spring-2016/
SOB/IL F3 Dads launches May 27 at the Bull Ring
Bucky’s neighborhood fest supporting a Kenyan Orphanage – https://t.co/ZT7IUFUvmk
April 16 Stonehenge and DaVinci converge at Indianland Elementary for OCR training and boot camp. The fun starts at 6 AM.
So there were 14 pax for this weekly rendition of Mountain Goat, which apparently had an over ambitious Q comparing the pre blast to the actual workout, my how time flies when you’re slogging it out with your F3 brethren. That looked something like:
Warm up as per usual, including the usual comments about YHC’s short sleeved shirt (it was warm out) and white shoes (they only come in white), it’s ok I can take it 🙂
Dynamic stretching
4 x 400 m with 400 m recovery at mile time pace, for those mathematically inclined this would give almost a mile at race pace broken up, important to not exceed mile pace, especially early on
4 x 200 m with 300 m at approximately mile pace minus 20-30 seconds, yes this is pretty fast, but it is pretty short with a long recovery, this is a very hard effort but not an all out sprint…
oops – didn’t get to the 4 x 100 m with 200 m recovery at 90-95% AYG – obviously fast with very long recoveries, focus on form, focus on breathing
Two laps “backwards” on the track to cool down, up to the cars and wow, look at that 6:15 already.
NM:
Slim Fast joined YHC for a light pre-run which was slightly quicker due to that fact. Brat and Mr. Brady were out in front as one would expect, Joker pulling up close behind, the non-aero vest no doubt slowing him down just a tad. Icicle and Early Bird were confused for each other at least 4 times, although for once, not by YHC (say nothing and sometimes you get rewarded), but they were running together at a pretty quick pace. The Mouth was unusually quiet as it appeared he was working pretty hard, I guess that’s the way to do it. Nuke was steady on the pace and looking strong and consistent, way to keep that improvement coming! All strong efforts out there and a lack of O2 for YHC no doubt caused loss of memory on other notable efforts so sound off on what you saw below.
Thanks to Mr. Brady for the send off into the day!
Announcements:
Fast 5 relay, 5 person team, each running 1 km (.62 miles) and each team requires either a 200lb or a #Respect, YHC would love to join a team to meet the Clydesdale requirement.
RLB coming up in a few weeks, can double down on that and the Knights game for F3 Dads, not a bad way to spend a day.
Slim Fast offered to connect anyone interested in running the Great Smokey Relay up with a team looking for 2 more runners so you can contact him @maclisll on twitter
Due to the likely overall shorter distance a pre-run warm up run option is available at 0500 to grab a 2nd F mile or so to loosen up the legs.
Mountain Goats will be able to work through their mile time and beyond in shorter but faster bursts of speed progressively through the workout sort of like:
Warm up as per usual
Dynamic stretching
4 x 400 m with 400 m recovery at mile time pace, for those mathematically inclined this would give almost a mile at race pace broken up, important to not exceed mile pace, especially early on
4 x 200 m with 300 m at approximately mile pace minus 20-30 seconds, yes this is pretty fast, but it is pretty short with a long recovery, this is a very hard effort but not an all out sprint…
4 x 100 m with 200 m recovery at 90-95% AYG – obviously fast with very long recoveries, focus on form, focus on breathing
Some potential to repeato as time allows but we will be focused on a proper cool down run after this kind of speed to get the legs adjusted
Overall distance is likely to be a little shorter than normal, not by much but focus is on shorter distances but keeping the pace pretty quick.
Posted on behalf of Marge
3 of South Charlotte’s Finest plus Hairball showed up for this week’s version of Hydra despite heavy overnight rain. My weather channel app read 80+% chance of rain for this morning all week but alas, the sky cleared up just in time for 5:30 am.
All veteran crew (and no site Q’s) so very short disclaimer was given.
Mosey to Harris Teeter and circle up (actually square up) in the far parking lot on the other side of the Teet right off of Colony Rd.
Warm Up
Enough of that. Mosey down Colony Rd. to Abbotswood Dr. Stop for 10 pushups (yes, I accidentally called them pushups… Q Fail) halfway down Colony.
Right on Abbotswood to the top of the halfpipe
11’s on the halfpipe – Freddy Mercuries on one side, Carolina Dry Docks on the other. 5 jump squats at the Abbotswood/Summerlin intersection each time you go through the bottom of the halfpipe.
Slow mosey up Summerlin back towards the AO.
Just enough time to mosey to the church to find a lifting rock. 3-4 sets of 20 curls, 20 presses and 20 tricep extensions.
Back to AO for Mary
Done
Moleskin
Great group this morning. After seeing the forecast, my goal was to keep us on solid ground (pavement) and to try to get in at least 3 miles. Mission Accomplished. The 11’s on the Halfpipe sucked bad. The pax did great staying together (thanks to Hairball for slowing down) and I felt like we got some good work in on arms, legs and core.
Thanks for the opportunity to lead.
8 men were awakened at 3:30 am with a monsoon hitting their window and still chose to post at Devils Turn fully knowing there are no parking decks for shelter at this AO. Luckily, the rain had stopped by 5:15 and all was ideal for a trip back to The Hills called Lauren Conrad (LC for short).
We are lucky that our own Hairball introduced us to this gem a few weeks ago. We are even luckier because the alternate hill route through Piper Glen is currently closed due to road work on Old Course. YHC personally likes the LC route better since it offers more opportunity for seeing the other PAX which offers additional encouragement/ribbing possibilities. The loss of PAX in the hills is also reduced at LC (less complicated route).
So the workout was simple. Run at warmup pace north on Rea Rd for 1.1 miles, turn left into Five Knolls subdivision, run to the cul-de-sac at the end of Five Knolls Rd., and run back to the entrance. Repeat the ~1.0 mile Five Knolls Rd. out-and-back as many times as possible until time to run the 1.1 miles back to start.
Once reaching the entrance of Five Knolls, there was an optional dynamic stretching session waiting on the 6. Bunker and Outback opted for more running and skipped the session. Those guys are machines which need no dynamic stretching.
Haggis was practically giddy that dynamic stretching was being performed when he arrived at the entrance. He didn’t even have to complain to get the session started. It is our gift to you brother. Get well and breathe.
Utah made his debut at DT and made an impact. Huggy Bear and Strange Brew battled it out with him the whole time for who would dominate the hills in the most dominant manner. From the looks of it, they all did. You are welcome any time at DT Utah!
Stumphugger returned to the PAX after a hiatus for work. Although this probably was not the optimal return workout after an absence, SH did not let that show and powered through today. He even broke out the guns to show he meant business. Glad to have you back brother!
As always, the running is hard while we are there but it is always a good memory looking back. Thanks for making DT what it is!
Announcements:
YHC showed up in the parking lot with about 30 seconds to spare to find that 8 pax ignored Cantore’s prediction for 80% chance of rain and showed up at Meathead this morning. The beatdown was adaptable, but YHC didn’t want the pax tearing up their moist mitts on the swings and snatches. For those of you not paying attention, this beatdown strongly resembled the one YHC delivered at Foxhole on Monday. #nopointsfororiginality
COP:
The Thang:
Circuit 1:
Overhead carry to the far median and back, switching arms at the turn.
Repeato 4 more times for a total of 100 swings, 50 C&Ps and 25 deadlifts. Mix up the carries, some of which were to the middle median.
Circuit 2:
More carries to the middle or far median, with pax choice on some carries
Repeato 4 more times for a total of 100 high pulls, 50 snatches and 25 goblet squats.
Still some time left, so the Q called for Byron’s KB flow, where the pax start swinging and the Q calls out new exercises and the pax move into them “in the flow.” This was meant to last a few minutes, but was actually less than a minute due to Q smokage.
High Tide called for lawnmowers, so we did 10 per side.
One minute left, so 2H swings until Q calls time.
COT: Thanks to Destiny for the take out.
Moleskine:
When YHC saw that High Tide had the Q for this week after leading about 2 weeks ago, I DMed him and offered to take it. If you enjoy a site, please sign up to Q it. F3 only works if everyone contributes. Sign up link for Meathead can be found here.
This workout seemed “popular” at Foxhole and there’s little to no overlap in the pax, so it was brought out again (with some slight modifications for weather, 0.0 and AO features). All of the pax were pushing hard today and I hope they got their money’s worth. If not, Brown and High Tide will offer a refund after next week’s workout.
As mentioned in my Foxhole backblast, the point of this beatdown is low reps with good form and pushing yourself on weight. If you were flying through the circuits and are swinging a bell weighing less than 24 kg/50 lb., it might be time for a gut check. Stepping down on the presses makes sense, but the ballistic exercises (swings, high pulls, snatches) require more weight. If you want to try out a bigger bell before buying, please ask around for extras.
Brown gave YHC the inspiration for the backblast title and was swinging and carrying some big bells. I think he did the deadlift with two 24kgs. #oldschoolstrong
Witch Doctor was swinging a sweet new 24 from Muscle Driver (#RIP) and was looking good out there. Pressing a 24 is no joke unless you’re Busch or Brown.
High Tide pulled out the 32 for a few rounds of something (it was dark out there), which is always impressive. YHC has one at home that I don’t think I’ve picked up yet. #settinggoals
Blazing Saddles has been a regular at Meathead at least since YHC stopped fartsacking on Thursdays and made a triumphant return a 4-6 weeks ago. He’s getting stronger and form is improving. I smell a Q in his future…
Fletch was Fletch. He flew through the exercises with ease despite using a bell that’s probably half his body weight. I think we should take up a collection to buy him a weight vest and a bigger bell to bring him down to human levels.
Destiny continues to post regularly and get stronger and stronger. He’s showing good form and might be ready for a bigger bell. #hinthint
Mad was working hard on there while still getting the movements down. Keep posting, brother. It doesn’t get easier, but you’ll get stronger (and eventually get a bigger bell).
Announcements:
The Thang:
-30 SSH
-20 Imperial walkers
-20 hillbillies
– 15 Merkins
Mosey to greenway and to bball courts.
Plank compass with Merkins
Mosey to tennis courts
Run 4 corners with raccoon crawl on back wall while partner does dips in front wall. Rotate. Alternate with derkens
Mosey to parking lot
Run laps while partner does lunges. Rotate.
Catch me if you can with laps around parking lot with 10 Merkins and then sprint to catch partner.
Mosey to valley. 75% up hill.
Ayg back to parking lot.
The Mary
Rosalita wip
LBC
Bicycle
Flutter
Moleskin
3 brave souls made it out despite the menacing Thunder an hour prior. They were rewarded with a beautiful clear sky of stars and no rain. Just a lot of puddles to jump through. Props to ghost for making the cross Charlotte trip to FNG at the valley. You’re welcome back anytime! And funny farm is mr consistent workout after workout.
Announcements
School cleanup at HFES on 5/13 after 5k run
10 pax did some promised hills on a little cold morning with 37F . .
The Thang
Side straddle hop 15
Merkin 20
Windmill 10
Cotton pickers 10
Mountain Climbers 15
MurderHorn (used just half the way up)
4 x Run up and down. Do 10 Jump squats at the bottom
Mosey – in front of the cinema
Partner up
6 x (6 merkins / 6 star jumps)
Mosey – behind the cinema with the biggest slope
Jacobs Ladder – ran up a slippery slope do 1 burpee, run down and then up 2 burpees.. Do until 7 burpees
Elbow Plank till all recover – 30 counts
Mosey – Fountain
20 merkins till all reach
1 partner runs around two building while other does plankjacks (total between both partners 200)
Same repeat with 100 dips
Mosey – Parking lot
Bicycle crunch – 20 (Thanks Chipotle, picked this one from your q)
Moleskin
I wish I saw Tolkein challenge of 53 seconds we could have tried beating it. So my watch is getting delivered today wish it came a day earlier, so I had to use my wifes girly white watch. But the Pax were supportive and said it looked good on me. Also they knew I was not a professional by the time I announced it.
The Murder horn seem to push the guys. Firehazard was top of it but Frasier led the way in fact I think he nearly did a 5th lap. The star jumps I always thought it looked crazy but we did it just fine. I was partnered up with Argonaut and only reason I kept up with him cause I had the adrenaline Q running in my veins. Then came the Jacobs ladder which pushed it for all. I sure slipped 2-3 times coming down. We heard a scream from Outback as he slid too. Probably being dramatic just behind the cinema. Even Frasier had to walk down a bit. Strong up the hill from Checkpoint Poptart and Gooney. Commish was strong as usual.
Thanks to Outback for getting me to the fountain faster. Also squeezed the bicycle crunches though I was 1 minute over.
It was a pleasure guys with the BRR in less than 6 months. Total elevation change was 321 feet and we ran a modest 3 miles. Big thanks to Squid for leading us in prayer.
Announcements:
May 21st 2016 – Fast 5 – Fort Mill – 5k – 5 guys doing 2 and half laps each(1k) (missed the date)
Mud run still open – looking for 2 guys contact Firehazard
Today – 7:30 Brazwell – happy hour today
April 18 – Argonaut Q Foxhole – Dont want to miss it, I have heard many will be dreading the
beatdown
April 16 – Convergence at Reservation in Fort Mill – 6am OCR training 6:30am normal start
Need more Qs for The Maul contact Commish
18 pax answered the call of Anvil this am and braved the cold April weather – what is up with Charlotte weather anyway – its supposed to be back up in the 70s in a few days.
Anyway – verteran crew so quick disclaimer was given and off we want.
Slow mosey over to the parking lot in front of the HotBox for a quick COP – and where the mubblechatter started and pretty much remained.
COP
IW x 15 in cadence
5 burpees oyo
Low Slow squat x 15 in cadence
5 burpees oyo
Slow merkins x 10
5 burpees oyo
(Now to be named The Tony Horton)
Arm circles:
20 small forward, 20 small backward, then 10 big forward, and finally 10 big backwards.
more than enough grumbling here so off we go.
The Thang.
To be honest YHC has been recycling workouts a bit too much lately and wanted to try something different, but got too busy to plan, so the majority of the workout was made up during the drive over this am.
Thanks to Gummy – we head to the Hot Box first.
Split squats with rear leg raised x 15 for Right and Left – just for fun.
10 jump ups, 10 dips, 10 derkins – rince and repeat for time (10 minutes)- think most got at least 7 rounds. (this is when calls for more arm circles started to be heard and would continue)
Mosey to other side of building for recovery:
people’s chair
BTW
More People’s chair – more calls for arm circles
Head to playground –
5 pull ups, 5 toes to bar, 5 hand relese burpees – rinse and repeat until time is called (approx 8 minutes)
(another crowd pleaser)
Head to rock pile – at this point McGee called out YHC for being too predicatble. Again, what happens when you are coming up with the workout as you go.
grab a big lifting rock.
Clean rock from ground to shoulders, then deep squat, then press the rock overhead (a thruster), then take the rock back down to the ground – that is one.
Rinse and repeat again for time. – approx 8 minutes.
Head back to launch for some mary.
Flutters in cadence x 25
Plank challenge – YHC’s 2.0s swim year round and are in better shape than YHC – so thought it would be fun to see if we could beat my 2.0’s time in their plank challenge – she posted a 3 minute time.
YHC started us late but we did get 2:45 – which was enough.
Finished.
NMM
YHC asked Lobsta for this date because it was right after YHC’s 47th bday – why YHC asked is still not clear to YHC – but anyway – as stated earlier, this workout was pretty much made up on the fly. We did not cover much ground – per Utah – YHC believes we were just a shade over 1 mile. We did get some work done though – YHC is still pretty smoked from this one. Summer of SWOL.
Great work by all and YHC loves the mubblechatter. Makes the workout more fun and the pain more managable.
Thanks Lobsta and McGee for the chance to lead – always a great AO and great group.
Shout out below anything missed.
Annoucements:
Spartan Sprint – This Saturday and Sunday
Mermaid has surgery at 8am on Friday – lift him up in your prayers.
Thats all.
Champagne Out.