Warm up
30 SSH
30 imperial walkers
The thang
-mosey to the dreaded weddington hill executed 10 beautiful backward runs up the hill with 3 “icing on the cake” burpees at the top
-mosey to the frozen tundra practice field for suicide runs to the 25, 50, 75, and far end zone 2x. To slow dasher down, the PAX executed 5 merkins in the end zone 10 at the 25, 15 at the 50, etc..
-100 yard Jail Break at the completion of suicides
-mosey to football field for more suicide fun. Following the same pattern, the PAX partnered up and locked horns and executed partner pushes while running the suicide.
Bleachers Runs
Run up the first 3 sections, run to the bottom side for 20 supines, run the middle 2 sections then the the bottom side for 20 supines, run the last remaining sections. On to the track for 100m backwards run. Plank for the six
Round 2 Run up the first 3 sections, run to the bottom side for 20 CDD, skip the middle section due to time, run the last remaining section. On to the track for 20 CDD then 100m backwards run. Plank for the six.
Start moseying back to the AO. Stop at the side of the school for peoples chair with jabs IC.
Jail break back to the AO for Russian Twist and LBC with legs high
15 men arrived at #FastTwitch to make themselves a little bit better this morning. YHC is sporting a sweet rental mini-van and apparently its clock is 3 minutes slow. Rolled up only to realize it was 0514. Still had 15 seconds to spare and since we had a group of veterans, off we went
MAIN EVENT
Warm up run out to 51 and headed east to Raintree Ln to the random office building parking lot area
IW x 20
Merkin x 15
Mountain Climber x 20
Mosey over to Smokerise Hill Dr for a Triple Nickel (2 miles total)
Jump Squat x 5 at bottom
Merkin x 5 at top
LBC and squats while waiting for the six. Alf and ‘Bout time were over achievers and ran one more leg.
Run down Rounding Run Rd to the loop at the end. Find a partner and run in opposite directions around the loop. Once partners meet, perform 5 hand slap merkins and continue back in same direction as started. Perform 5 hand release merkins back at the starting point. Repeat one more time in the opposite direction as the first time.
Run back SSMS and we’re done. 6.0 miles covered.
MOLESKIN
Perfect weather on this first day of March. Alf and Bout Time led the way this morning and Turkey Leg proved he is still fast even with an injured knee. Strong work by all of the PAX. There was some chatter in the beginning surrounding the dead cat during a DZ post earlier this year. This is YHC’s first Q at #FastTwitch and was a little anxious not knowing the way around Rain Tree. Did some studying on Google Earth the other night and discovered the streets of Rain Tree have some funky names. FT is becoming one of my favorite places to post. Thank your TL and Haze for the opportunity to lead.
17 men entered the gloom this morning for a fairly aggressive workout
Warm up:
20 X SSH
20 X IW
10 X slow count merkins
10 X MC
10 X Squats
The Thang:
Mosey over to the Church parking lot for the world famous 3 legged starfish. Why a three legged starfish Witch Dr. asked. The three legged Starfish is a legendary creature that the ancient Mayans used to affix to their backs before battle. It was said to give them great strength according to legend.
The starfish: Run to each leg of the starfish stopping in the middle to complete a set exercise
Leg 1. A lap around the Church
The middle – 20 swings, 20 curls, 10 dead lifts, 10 overhead presses, 10 goblet squats
Leg 2. Run to the buses and complete 20 merkins
The middle – 20 swings, 20 curls, 10 dead lifts, 10 overhead presses, 10 goblet squats
Leg 3. Run up the hill three times back words
The middle – 20 swings, 20 curls, 10 dead lifts, 10 overhead presses, 10 goblet squats
The idea was to keep repeating until Fletch had gone through it 5 times. Didn’t quite get there due to time stipulations but the mumble chatter died after the first round.
Mosey with bell to the lawn by the school LBCs lead by Witch Dr until everyone arrives the end
Moleskin:
Great job out there pack although we didn’t get through it 5 times. Next time we will skip the warmup and save some time there. Brown thanks for hanging back with me on those runs. I did see flash go by me later I saw it was Dollywood great hustle. Spackler had is 100 LB KB ridiculous man, well it looked like one. Thank you Harley for the honor of letting me Q, it was my first KB workout. Drop Thrill thank you for taking us out.
Announcements:
Muscle Driver going out of business sale off Carowinds exit (KBs etc…)
Mudrun sign up see Fire Hazards email
March 19th Disc Golf Tourney see Drop Thrill
8 of the best in the Nation converged at SOFAWIB to grow closer to their most improved selves.
The Thing: The Modified Kirk.
It’s deja vu all over again, y’all.
Run the mile from Old E to HT and back. Head on over to the Buddy Bench Playground.
– 7 pull-ups
– 14 burpees
– 21 merkins
– 28 squats
– 35 flutters
– Run to the football field, AYG suicides at 50 yd and 100yds.
– Run back to the playground, resume kirking.
That’s one round.
Naked Man Moleskin: Let’s Talk Statistics and Politics
There are lies, damn lies and statistics. “We’ve seen an 800% increase in attendence!” is the kind of thing someone in marketing or politics would say. And while that sounds impressive, the number that’s its based on is just as significant.
What I’m trying to say is that I know longer feel like the cause for being solo last week.
Even if it’s pity attendance, I’ll take it and claim correlation and not causation. Which is also the kind of statistical nonsense you see on CNN or FoxNews to substantiate someone’s completely false claim. So the real takeaway here is that all politicians and pundits are bullshit artists and political consultants should be shot off the planet in a rocket aimed at the sun.
Happy Big Tuesday everyone.
Where was I? Right, the workout.
Welcome to our FNG Shingles, aka Stuart Wilson. He works for a roofing company, thus the name. He has a 3, 2, and 5 month old at home and must have been practically begging Seersucker to EH him for a workout. He didn’t throw up or get dropped on his first workout, so he’s ahead of the curve compared to some (ahem).
Rachel upholds the F3 tradition of naming our fastest after women. Kirk initially served as his north star for the route and was summarily shake-n-baked as Rachel dropped into 12th gear. He seems nice. I hate his guts.
One Eye chose a performance skully over the usual headband. I didn’t recognize him. I think it slowed him down, but it’s hard to tell as he’s lapping you for the third time.
Despite being a cyborg with superhuman speed and strength (“Sprength?”), I could actually see Iron Mike in the distance as we finished the closing HT mile. Obviously this means I’m getting super fast and am hearby renaming myself “Rundancer” (one word, damnit).
Snowflake is a great human being, and posting with him always makes me feel better. Grateful to you for coming out, brother.
Announcements
5 Year F3 Party this Saturday at the Fillmore. Check the main site for more information.
Foundations of the Faith ThirdF group – Wednesdays uptown, 1900 Grill. Hit up @Simba_F3 for more info.
Church on the Street this weekend – sign up here
Thank you for making SOFAWIB your choice for hard workouts named after strast people.
9 PAX Joined me for a last minute workout at Cuthbertson Middle this morning:
It went like this:
COP
SSH IC x 40
Imperial Walker IC x 30
Merkins IC x 30 (We were gonna do 20 but Ice requested an extra 10)
Mountain Climber IC x 30
Plank Jacks IC x 30
Mosey and ran a loop around the media at the front of the school.
Gathered at the hill to the end of the parking lot and did Stairway to Seven, starting with 1 Jump squat at the bottom and 1 Merkin at the top of the hill working all the way up to Seven.
Did some triceps dips while waiting for the group to finish, did some plank work as well.
Mosey closer to the school for some gear workout using a Fight gone bad style, I decided to make a scaled/modified/gearless version for every exercise for the PAX that don’t feel comfortable yet with the weights.
We had five stations, they were:
1. Wall balls, scaled move Deep Squat.
2. Burpees with 50# sound bag to overhead, scaled move regular burpees.
3. LBC.
4. KB Swing weights available 30, 35 and 53 pounds, Scaled move 25# Plate swing.
5. OH KB 35 pounds alternating Lunges. Scaled move regular lunges.
On each station we went all out for 1 minute, at the minute mark switched to the next station with no break in between until completing all 5 stations, then 1 minute recovery for all except Ice who was doing LBCs, Bicycle and other moves, then started over, we did this circuit 4 times.
I think everyone got a good workout, maybe even Ice, who never ceases to impress me, as Im trying to keep up with him, or catch up to him at times and I am feeling great and proud about myself that I am almost able to match his speed and strength he tells me “I think I may be fighting a little pneumonia right now” #MoralKiller
I feel everyone got a good workout regardless if doing the full gear or modified workouts, and we talked about repeating this type of workout this coming Thursday as long as the weather holds up.
Hope to see you all back in the gloom tomorrow at Dromedary.
http://f3nation.com/2016/02/22/sofawib-pre-blast-the-modified-kirk-2/
The PAQ could have taken on an 18 wheeler which was in our path near the grass hill but we decided that was not a good idea. Hence the silly name of this workout.
Warmup: SSH X 20, Imperial Walker X 20, Merkins X 15, Mountain Climber X 20.
Workout: Mosey to church across Ballantyne Commons Parkway for some speedbump fun. Run around the church stopping at each speedbump for merkins. 1 at the 1st, 2 at the 2nd…to finish at 10 burpees at the 10th speedbump. 55 burpees total. LBCs while waiting on the PAQ.
Mosey to fountains and the knee wall. Partnered up – 1 partner runs a loop around both buildings while other partner completes minimum reps of 25-50 depending on the exercise. Repeated until both partners completed exercises. Step-ups (25), Dips (50), Pistol Squats (25), Incline merkins (25).
Mosey back to parking lot and counted off into 4 groups for some 4-corners. 10 merkins in the middle and run to 1 corner (about 50 yards) and complete exercise of 20 reps. Return to middle for 10 more merkins and then to next corner Repeat for all 4 corners. Corner exercises x 20: Jump squats, heels to heaven, LBC, burpees.
Finished with Mary: LBC, Dolly, Flutter, Russian Twist, Bicycle. Hard run back to start and avoided the grass hill finish due to time constraints (and the truck).
**BOM starting at 7:00 in the Town Center Market, about .20 miles from the start line – the race starts at 8:00. The early BOM should give ample time for everyone to get warmed up after. Please refer to this image.
**UPDATE**
Due to the race starting to fill up, I’m having to close the doors on registering with me this Sunday night, 9/18. Below are some things to keep in mind:
If you have yet to pay me, below is the basic workflow:
Here is the link to pay me the $55 – the price is the same for the half and the full –
https://www.paypal.me/KiawahMarathon/55.
If you have already paid me and I haven’t sent you a code, please let me know and we’ll get it sorted; if you paid me in the last week or so, I probably haven’t sent you a code yet, so don’t fret.
Lastly, please help me get this word out to everyone. Tweet it, FWD the email, put it on your Slack channel, etc. I want to make sure everyone is notified so that everyone who wants the discount gets a chance to take advantage of it.
One more thing – I’ll be out of town camping all weekend this weekend, so if you’re trying to email me and I’m not responding, don’t freak out – I’ll catch up with everyone Sunday night.
Thanks everyone for your help with this!
If you’re interested, please fill out THIS FORM so that you can be kept up to date. It will also give me your email address so that I can contact you in reference to the race. If you’ve already told me you were interested and have been receiving emails from me, you don’t need to sign up again.
That’s it; pretty simple. Talk to everyone soon.
Hot-4-Teacher
At 0515 on Tuesdays from the Vine Restaurant in Ballantyne, we’ve been building for workouts geared to set PRs in the Mile / 1600m race. While we’ve done familiar workouts in the past, this week will be a new workout in Phase III (that’s “3”) in training, and it will likely represent the most challenging yet.
The Plan:
11 PAX shrugged off forecasts of turbulent winds, driving rain, flooding, and the PREBLAST to post at Ballantyne’s weekly SPEED workout known as F3-Swift.
The THANG:
Moleskin: