SOFAWIB: The Modified Kirk
Scene: A rainy evening at the House Of Evil fortunes and frogurt emporium. Our protagonist sits before a shopkeeper to learn his fate.
Shopkeeper: You will be the Q for one of the hardest and best workouts in F3.
Sundancer: That’s good.
Shopkeeper: No one will show up except you.
Sundancer: That’s bad.
Shopkeeper: You will run the HT mile by yourself at maximum effort to try to increase your standing on the HT Mile Segment Top 10.
Sundancer: That’s good.
Shopkeeper: You will fall 4 seconds short of your PR time.
Sundancer: That’s bad.
Shopkeeper: You will return to OPE and audible under the awning, modifying pull-ups for hip-slappers.
Sundancer: That’s good.
Shopkeeper: You will get bored after two rounds, start talking to yourself, and decide to get coffee and donuts instead.
Sundancer: ….
Shopkeeper: That’s bad!
Sundancer: [shrugs]
Shopkeeper: Dunkin’ Donuts doesn’t open until 6am.
Sundancer: DAMNIT!
Looked easier on paper!
25 total this morning – 11 Swift, 14 hit the course! Fearing major rain we were blessed with a merely misty morning. 2.5 miles covered, heard the phrase “beat down” a couple times (I already feel it). Thanks all for playing along!
Disclaimer-not a pro, here on own freewill, modify as needed
Warmup: (mosey to lot, circle up). Bulgarian Ball Busters (20), Merkin (15), Peter parker (15), Mtn Climbers (15), Imperial Squat Walker (15).
Mosey to next spot, along the way doing Buttkicks, High Knees, Side/Side (both ways).
PARTNER UP!
Wall #1: Partner A does 20 wall lunges, B does Merkins until A to finish (2 rounds). Backward plank while we waited for all to complete.
Wall #2: Partner A does 20 jump ups, B does Carolina Dry Docks until A finishes (2 rounds)
Mosey to upper lot: Partners…20 Hand Slap Merkins, 20 Decline Merkins (feet of A on plank back of B). Flap jack. (2 rounds). OUCH!
Mosey to bottom of Hamburger/Mercy Hill. 3 rounds up hill to bridge…Bottom x7 Bobby Hurley squats & x7 Diamond Merkins, Top x7 Burpees. (3 rounds up/down) Collected the Pax headed back toward base with a sorry Indian Run (we need training on that – I blame today’s Chief)
Quick Heals to Heaven (20) & 10 count @ 10 degrees. Jailbreak back!
ANNOUNCEMENTS
Balrog sign up (Saturday 3/12)-Tuck
This Saturday convergence (DaVinci+Commitment) Weddington HS 6:30- Tuck
F3 5 year anniversary party-sign up, Uber together – Madam T
3rd F – Wed 2/24 @11:45AM 1900 (Mex Restaurant) on Elizabeth Ave- Paper Jam
3rd F immediate after, Einstein, open forum- Bratwurst
(first backblast by Bucky so thanks for patience on any format errors)
The Beast Light
19 Pax showed up on an unseasonably warm February morning to kick-start their week. Here’s what happened.
Began with a mosey around the parking lot with a combination of high-knees, butt-kickers and karaoke. Mosey to the adjacent parking lot and circle up for: Windmills x 20, Imperial-Walkers x 20, Merkins x 20, Mountain Climbers x 20 and hold plank for 10-count.
Mosey to track and pair up for some Catch Me If You Can.
Round #1: Partner1 – Backwards Run Partner2 – 10 Hand Release Merkins, Catch Partner
Round #2: Partner1 – Backwards Run Partner2 – 10 Wide Arm Merkins, Catch Partner
Round #3: Partner1 – Backwards Run Partner2 – 10 Diamond Merkins, Catch Partner
Mosey back to parking lot, with a little bear crawl along the way, for some Peoples Chair and Balls to the Wall. Circle up for some Mary; Flutter x 15, Rosalita x 15, Freddie Mercury x 15, Protractor x 15 and Heels to Heaven x 15.
Mosey to the other end of the parking lot for the “Beast Light”. Run across parking lot and at each basketball goal (4) 10 Hand Release Merkins and run back. (Repeato) 20 LBCs (Repeato) 5 Burpees.
Partners Pair-up for a final sprint race back to the COT.
Moleskin:
The QIC didn’t have his lexicon mastered and confused Utter and Simba when he called out the next exercise “The Beast”. Turns out it wasn’t 6-exercises, but only 4, hence the title “Beast Light”. I appreciate their patience. It’s always great to lead the PAX of Basecamp. Great effort by everyone!y
Announcements:
F3 Nation Anniversary Party – March 5th
SOFAWIB Pre-Blast: The Modified Kirk
Everyone’s favorite workout named after a site Q. The Kirk always delivers.
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.
Olde Providence Elementary – we launch at 0530.
March Madness in February at the Matrix
On a balmy, spring like, February morning, 15 PAX were provided a lesson in strength, form, and ACC basketball royalty as the QIC paid tribute to UNC Tar Heel great Coach Dean Smith.
The PAX were treated to 4 pain stations. (similar to the pain of losses inflicted upon opponents by Coach Smith’s famous 4 Corners Offense) At each station the PAX performed the called exercises on Q count with the number of reps signifying one of Dean’s coaching accomplishments.
THE THANG:
Warm Up: In cadence: SSH, Mountain Climber, IW, Peter Parker, Hillbilly. Then a set of merkins on your own. (17x) Representing the 17 ACC Regular Season Championships earned by the Dean.
1st Station: Mosey to the rock pile and grab a lifting rock for curls, shoulder presses, triceps press, and squats. 3 sets @ 13x for the 13 ACC Tournament Championships won by the Tar Heels during Dean’s tenure.
2nd Station: Mosey to the main play ground area for derkins, carolina dry docks, split leg squats, and diamonds. 3 sets @ 11x as Dean made 11 trips to the Final Four with his beloved Tar Heels.
3rd Station: Mosey to the tree stumps for step ups, dips, pistol squats, and crucibles. 3 sets @ 9x to denote the 9 times Dean Smith was named the ACC Coach of the year.
4th Station: Mosey to the basketball court area for Mary. A chosen PAX would call out 2 different exercises, included, Tar Heels to heaven, Rosalita, LBCs, Freddy Mercury,Flutter, and Russian Twists, to signify the 2 National Championships earned by Dean Smith’s teams.
Thanks to Squid for taking us out, Alf and the rest of the crew at the Matrix for allowing me to lead this morning. GO HEELS!!!!
#PreBlast – On the Road again
At 0515 on Tuesday morning, PAX will leave the Vine Restaurant in Ballantyne for an Interval running workout known as #F3Swift.
The THANG:
- Leave at 0500 for some extra 2nd F running.
- Leave at 0515 for the main event.
- It’s been a while since we’ve ventured far from campus. This week we’ll push to find some ground not covered by #F3Swift before. Good idea to bring a headlamp if you have one.
- The route will be here = https://www.strava.com/routes/4195694. **Note, this is a 5.7mi route that we need to finish in 60minutes – which is an average of 10:30/mi. Do-able by all of the PAX that regularly attend F3 workouts. Even so, #nomanleftbehind.
- The workout will be Fartlek style “2 / 1 / 30” workout. Run at Interval pace (a.k.a. 2 mile race pace / “Hard” effort / find your specific recommendation at http://runsmartproject.com/calculator) with Intervals of:
- 2 minutes I-pace; 1 minute recovery jog to rejoin the Six
- 1 minute I-pace; 30 second recovery jog to rejoin the Six
- 30 seconds I-pace; 30 second recovery
- REPEATO on the route until call is made to recover back to home. Expect at least 5 rounds.
- RETURN to the Vine by 0615**.
FT PB – #NoTrackTuesday No Longer Trending
Someone’s gotta do it…just didn’t think it would be me. But we are going down to track for FastTwitch tomorrow morning. Don’t make me do it alone.
The Main Plan:
- 400m run, 400m jog
- 800m run, 400m jog
- 1200m run, 400m jog
- 1600m run, 400m jog
- 1200m run, 400m jog
- 800m run, 400m jog
- 400m run, 400m jog
The Finisher:
- 100m dashes every 50 seconds until time expires
Perfect Weather for Pain
14 men escaped the fartsack and headed over to the landfill to swing a little iron with YHC. I promised a little pre-work and 4 answered the call, on time at least.
The Thang:
Pre-work extra credit (Curbie, Pebbles, Voodoo, and YHC) @ 0515
Pull-ups X 10, Cleans X 10 (each arm), up and over the climbing wall X 3
The main event @ 0530
Mosey down to the middle of the soccer field for COP
Windmills X 10
Heavy Headed IW X 10
Good mornings X 10
Alternating Arm KB Merkin X 10
Mosey over to mid field, far side
KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings, sprint across the field and recover mosey back
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Line up for Kettlebell Bear crawls to the 2nd black line on the field
Mosey over to the Wall:
People’s Chair with upright rows
Balls to the Wall with KB Lifts X 5 each arm (Crowd pleaser – No one thought this was possible)
People’s Chair for 60 seconds
6MOM – PAX Choice
COT
Moleskin:
The weather was absolutely perfect for a workout. It was not too hot, not too cool, it was just right to endure some pain and some pain we endured. The burpee, goblet squat, KB swing combination is my favorite KB combination and It’s one I’ve used in my Foxhole Q’s in the past. This time, I was inspired by Soft pretzel’s Q last week and decided to incorporate some runs and sprints into the sets. We totaled 1.82 miles, which is a pretty good distance for a KB workout.
During the wall work, only a handful of us tried the KB pulls from the Balls to the Wall position. Pebbles still doesn’t believe it’s possible…..
It’s was great leading the men in the Gloom.
Shout out to Wild Boar for taking us out.
Announcements:
Balrog on 3/12 – Sign up for one of the 5, 7 or 11 mile options, 2nd F before, during and after – http://f3nation.com/2016/02/12/preblast-sob-csaup-balrog-march-12th-2016/
March Merkin Challenge – Sign up to participate in the 10K merkin challenge in the month of March. https://docs.google.com/spreadsheets/d/1mGbXGtbmr1mxQeTrAZlIhSvefEcdZYhW5Jo3decBB68/edit#gid=0
Signups coming soon for the Mud Run on 4/30
5 year party on 3/5. Uber Clown Caring from The Vine. – https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
No Run = More Pain
Extra Warmup:
Started off at 5:25 with a light jog around the parking lot 3 times.
Warmup:
SSH x 20 IC
Merkin x 10 IC
MTC x 20 IC
Merkin x 10 IC
LBC x 20 IC
Merkin x 10 IC
The Thang:
Mosey to the rock pile what 5 stops along the way for 10 Merkins IC at each stop.
The last stop consisted of Partner plank Derkins
We grabbed a rock from the pile that we could run with. Headed to the back of the school by the picnic tables.
All exercises were with the rock
10 step up R foot then 10 steps L foot OYO
10 dips IC with rock in lap IC
10 curl to shoulder press IC
Rinse and repeat 3 times
Head to the basketball court
Plank verations 3-2-1 sprint to the other end plank verations 3-2-1 back
Rinse and repeat 5 times
Head back to the rock pile one final set of curl to shoulder press 20 IC for good measure
To keep everyone together we did 10 more merkins IC
Head to the lacrosse field for partner work
Partner 1 hold plank P2 does over/under plank 10 OYO
Flap Jack
Partner carry to mid field then switch to the end
Rinse and repeat over/under 10 OYO
Mosey down to the sidewalk for 10 merkins IC
Heading back to the parking lot we stopped again for 10 more merkins IC
Jail break back to the parking lot for Russian Twist IC for the final 30 seconds.
While I was getting my phone out Transporter lead 10 final merkins IC
Holy beatdown! I am not sure I am will be able to feel my arm or chest later today.
Great workout to the entire group today. Everyone really pushed hard today. Shop Dog was killing the
Plank to sprint workout like he was getting chased by a dog. I was partnered with Legal Zoom, he also took a
tumble today with me on his back but he was able to pull it together. I need to start going to Doc’s garage workout
if Q is going to keep up with the Lawson crew.
Announcements:
5 year anniversary of F3 Nation 3/5
Spartan Race 4/9
Friday will be switching to a gear workout at some point in the near future.
Shout Circuit, thank you for taking us out.
There are 9 driveways on the right ….
The Thang:
16 Of south Charlotte’s finest gathered on the balmy morning at DMZ for a full body beat down. Here’s what we did:
5:30 am – COP for SSHx20 and IWx20; enough warming up
– mosey across the street to the beginning of Camilla for the burped ladder. Run down Camilla toward Carmel Middle School stopping at each drive way on the right for burpees. 1 Burpee at the first drive way; 2 at the second; and so on for 9 total driveways. Then 10 burpees when you reach the Carmel Middle entrance.
– Mary while waiting on six – LBCx30
– mosey to the benches for a modified murph: Dipsx10, Merkinsx20, Squatsx30 and run to the bottom of the parking lot and back. Rinse and repeat x 5.
– Mary while waiting on the six – Nut crackersx30, Heals to Heavenx25
– Mosey to the back of the school for People’s Chair and lunge walk. Partner up. P1 does People’s chair with air presses while P2 does lunge walk to the sidewalk and back. Rinse and repeat x3 sets each
– Plank while waiting on the six
– Mosey to the side of the school for ramp work. Three rounds – Bear Crawl, Crab walk, Rail walk.
– Mary while waiting on the six – fluttersx25
– mosey to the front of the school to complete the Burpee ladder. Runs up Camilla toward Carmel Road Park. Stop at each driveway on the left for burpees. 9 burpees at the first driveway; 8 at the second; and so on for a total of 9 driveways.
– COP for Mary – LBCx20; Boon LBCx 10 on each side. COT
NMS:
YHC has been running quite a bit lately and wanted to switch things up. We didn’t cover much ground but the beat down was effective nonetheless. The mumble chatter started with a collective groan from the PAX when we stopped at the beginning of Camilla and a few PAX realized that we would be stopping at the 9 driveways. We can thank Swamp Fox for pointing out there are exactly nine driveways along this stretch of Camilla. YHC didn’t think through the people’s chair / lunge walk combination – hence the audible after the third set.
Thanks for the opportunity to lead.
Aye.
One Eye
Announcements:
Sign up for the 5th anniversary party.