On Sunday, you will have options if you are itching to get in some LSD (Long Slow Distance) miles on your feet.
Option 1 (Honey Bee Q): 6:00 am at the Vine American Kitchen – 13735 Conlan Cir, Charlotte, NC – 7, 9, and 12 mile options
Option 2 (Strange Brew Q): 7:00 am at the Anne Springs Close Greenway Recreation Complex – 971 Tom Hall St, Fort Mil, SC 29715 – Many distance options
See you there at whatever option you choose. Tweet said Q to let them know you are coming so you don’t get accidentally left if you partially fart sack.
DayZero is kind of a big deal. It’s sort of like the SharkTank or Ranger of A51. Although, Ranger is more about the personalities and the trash talking than the actual workout. Regardless, it must be brought’n at DayZero. We cracked open a can of #highintensity whoop a$$ and here is what did. I think.
Mosey down Carswell to “The Loop”
1/2 Mile Loop: Right on Bevington, Left on Baybrook, Left on Bevington, Left on Carswell and back to Bevington
Mosey warm-up around the loop
At each turn and the end (4 stops), do the following exercises:
Loop 1: 25 Partner Derkins
–Russian Twist x 25IC
–Knee Up x 25IC
Loop 2: 25 Monkey Humpers
–Flutters x 30IC
–LBCs x 50 OYO
Loop 3: 5 Dumbocrats
–Flutters x 35IC
–LBCs x 50 OYO
Back to McAlpine for 22’s: Dips and Derkins #ouch #armfail
Back to The Loop
Loop 4: 25 Jump Squats (decrease by 5 at each turn)
–Flutters x 30IC
–LBCs x 50 OYO
Loop 5: 10 Burpees
–LBCs x 50 OYO
Loop 6: AYG #legfail
Back to McAlpine rails:
Inboard Supines x 20
Outboard Supines x 20
Flutters x 25IC
Moleskin
It was so crazy that Semi disrobed and that image will forever be burned into our minds. You can’t come back from that.
Fletch tore this workout a new one. He won the loops almost every time. The only time he did not win was when I was his partner and he slowed down for me. McGee and Maybe were up front all morning too.
I could not have called the Monkey Humpers at a more perfect time. At the Baybrook/Bevington intersection, there was a running group of about 30 women that had front row seats as we monkey humped. It was special moment. The flash photography was insane. Now I know how Brad Pitt feels. One even gave their number to McGee #perfectform.
McGee brought out a co-worker as an FNG and promptly left him to survive on his own #caring. D-Stick played defense on the Lacrosse team in college (Penn State?). McGee originally named him Long Stick but thought D-Stick was better and more tame (??). I have no idea how he will be able to tell anyone his name. D-Stick hung tough through a hard workout #punsallovertheplace.
It was good to have Maybe down from Metro. He’s a big Cardinals fan, which makes him kind of sketchy, but still a good dude. Come down south anytime.
Voodoo showed up and crushed 24% of the workout. At least he kept his shirt on.
The site Q’s failed to show up. Thanks for the keys though.
I thought we would have enough time for one more loop but we failed. Still got in 4.25 miles, 210 derkins #thatsalot, 200 LBCs, 110 dips, 100+ Flutters, 40 burpees, 40 pull-ups, and other stuff. It definitely felt more like 6 miles.
Annoucements:
Big F3Nation 5 year anniversary party on 3/5. Come celebrate F3!
It was cool morning, but warm enough that no one wore mittens or snow pants. After a brisk gallop, we diverted into a vacant parking lot for a quick warm-up. Some remarked that we had never used that parking lot in the past. #howexciting!
Warm-Up
SSH x 20
IW x 15
Mountain merkins x 20
A round of time bomb burpees
We exited the parking lot by bursting through the bushes. 😉 Then we turned north on Ballantyne Commons Pkwy to the Y Soccer Field.
Helipad Work 1
Plank work, with extended arms
1 minute invisible jump rope
Pike up x 10 #deceptivelydifficult
Tuck jumps x 20
Single leg deadlifts x 10 each leg #balance
Butt-kick jumps x 20
The Beast
Six cones down the soccer field, 6 of the called exercise at each cone, jog back, plank. 6 rounds #666
Round 1 – Hand-release merkins
Round 2 – Bear crawl / Carolina Dry Docks
Round 3 – Crab walk / low-country crab
Round 4 – Backwards run / Sister Mary Catherines
Round 5 – Mud angels
Round 6 – Burpees
Helipad Work 2
LBC x 20
Side crunch x 10 each side
Bear-hug leg lift x 10
Blast-off Sprints
Partner-up. Partner 1 provides resistance as Parnter 2 runs. After 10 yards, Partner 1 releases and Partner 2 sprints the length of the field. Partner 1 does merkins while waiting. Switch. Repeat for 3 rounds.
Run back home (almost) and gather for three rounds of 50-yard sprint relays.
Fin. YHC on the take-out #Godstuff
Moleskin
My goal was to add in some new exercises (Pike Up, Bear-hug leg lift and Single-leg deadlifts) plus, a healthy amount of sprints and jump work. I have to say, I had a lot of fun today. It was a great crew. Despite some initial whining about the moist field, the PAX enjoyed the time on the grassy field. #wipeyourfeet
Annoucements
5 Year Party
Balrog registration is open. I encourage you to run Balrog if you can, but Stonehenge will remain open.
The following is posted on behalf of Boerewors:
First time Q (VQ) for YHC just before my 6 month F3 anniversary. Thanks to Gummy and Hopper for making it happen, and can’t ask for a better AO. Even the weather played along, allowing us to run with some rocks without losing any fingers.
The Thang
Warmup: Disclaimer and nice scenic run around the Calvary church to scope out the AO, back to start for some SSH, IW, merkins and slow squats.
Run to get a nice size running rock and head straight to the hotbox and people’s chair with our rocks:
Run to hill on the field and do modified 7s:
Head back to hotbox for some people’s chairs before trying to do 5 count Rock-a-bye baby:
Mosey to front (back?) of church switching exercises at each median:
Circle up at front of church:
Mosey to North Face (working our way around the church for a 2nd time):
Work our way back to rock return:
Quick run back for short Mary as we were out of time:
The Moleskin:
The PAX kept me on my toes, but no attempts were made at stealing my notes sheet. There was some questionable cadence counting (who doesn’t enjoy a good variable speed cadence count?), and I probably should’ve mentioned we were doing slow squats, but the guys picked it up after a couple. Interpretation of the correct size for a running rock varied nicely, between pebbles and head sized, but everyone managed to keep up pretty well. There was a lot of chatter especially during the rock merkins, the pax might need some balance work. By my calculations we did about 2.5 miles with our rocks, and 3.1 miles total, so we gave those rocks a good tour. Burpees were kept to a minimum.
Thanks for the Q guys, looking forward to my next one!
Announcements:
Welcome to our FNG Teacher’s Pet!
Remember to sign up for the F3 5 years anniversary celebration party on March 5, see link at top of the page.
Thanks to Runstopper for the take-out prayer.
21 men, made it out on this beautiful morning.
OBT joined us and talked about the F3 5 year anniversary party coming on March 5th, and encourage everyone to attend and bring their Ms.
The work went like this:
COP
40 SSH IC
40 Mountain Climbers IC
40 Squats IC
20 Merkins IC
Mosey over to the hill, started at the bottom of the hill and did stairway to Seven.
Starting with one Burpee at the bottom of the hill and one jumps squat at the top of the hill working our way up to seven burpees and seven jump squats.
After this OBT left to go to “Outback”, didn’t know they opened this early on Saturdays, love their Ahi Tuna but stay away from the blooming onion or whatever is called, that thing is nasty.
Mosey to the bridge, bear walk across the bridge.
Went to the retaining in front of the concession stand and did 20 tricep dips and 10 Derkins, rinsed and repeated.
Mosey to the track for some ring of fire.
Started at entrance, sprinted to the other side of the track and did:
15 Merkins
20 Crab Crunches? not sure about the name
20 Squats
Sprinted back to starting point and did:
10 Diamond Push ups (This is when I realised those dips and derkins were not such a good idea)
20 alternating lunges
30 LBCs
Sprinted back to the other side of the track and did:
10 wide arm push ups
20 reverse lunges
30 LBCs
Sprinted back to the entrance.
Regrouped and mosey to the bridge, lunge walked across the bridge.
Mosey to the rock pile, grabbed a friend:
20 Bicep Curls IC
20 Tricep overhead extension IC
Rinsed and repeated.
Put friends away and did some Jack Webbs
Starting with 1 Merkin and 4 Air presses working our way up to 10 Merkins and 40 air presses.
Mosey to the front of the school.
Grabbed some bench and did:
30 Dips IC
15 Derkins IC
20 Dips IC
10 Derkins IC
Circled up and did:
30 LBCs
20 American Hammers
Then Transporter had the brilliant idea of doing plank work, moving from regular plank to 6 inches while playing “Roxanne” by Sting on his phone, so every time Sting says Roxanne you move from regular plank to 6 inches or vice versa for the length of the song.
And for the grand finale we did Burpees:
1 Burpee IC, yes just one since sadly we ran out of time, the PAX were very disappointed about this, many felt robbed of their burpee quote.
Moleskin
I love working out with this group of men, everyone pushed extra hard today and did their best, can see huge gains on the regular posters, getting faster and stronger. Nice to see new guys starting to post regularly.
Announcements:
Convergence next Saturday DaVinci coming to Commitment.
Make an effort to go to the F3 5 year party, follow the link:
https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
No help needed for Plan B this weekend, Jim (Posse’s friend) will start chemo soon, continue prayers.
Dirty Bird’s mom still in the hospital, he is by her bedside, continue prayers.
April 9th Spartan sprint, sign up under F3 Warriors.
Prayers needed for Shop Dog’s friend’s 9 year old daughter who is under treatment for cancer, they are doing a 24 hours of booty bicycle ride in uptown to race money for cancer treatments.
Thank you Transporter for taking us out.
Afterwards more than half of the PAX went to Chick Fil A for some Coffeteria/F2.
Squid and I started off the morning taking a little offroad trip over to the block pile in my Ford to pick up 6 blocks for the Pax. I had a lot planned so I didn’t want to waste time with the Pax having to get their own blocks. We sat in the car with 5 minutes until launch, with no one in sight. I was worried it would just be the two of us. Then the Pax all showed up right before launch, with DK driving like Tony Stewart as he pulled into his parking spot. I didn’t know a Rav4 had that much power. Beaver asked if I had the Q, which I responded Yes. He looked devastated.
Disclaimer given.
COP:
20 SSH with deep stares
20 IW
20 Merkin
The Thang:
Partner up. 1 partner grab a block. Catch me if you can down Mckee, turn on Knox, then up Spring St to Tilley Morris. Partner 1 10 merkins while Partner 2 runs with block. When P1 catches P2, P2 does 20 curls while P1 planks. Then flapjack until you get to the entrance of neighborhood on Spring St. Drop your block. Cross over Tilley Morris to the neighborhood across the street.
Mosey to end of road for the fun.
First road. P1 runs around townhomes on the right side, P2 performs merkins until they get back. Flapjack. Then P1 runs around townhomes on the left side, while P2 does squats. Flapjack.
Second road. P1 runs around townhomes on the right side, P2 performs merkins. Flapjack. Then P1 runs around townhomes on the left side, while P2 does squats. Flapjack
Third road. P1 runs around townhomes on the right side, P2 performs monkey humpers. Flapjack. Then P1 runs around townhomes on the left side, while P2 does merkins. Flapjack.
Mosey through the neighborhood to the back entrance of the corporate park. Circle up for a merkin circle. 5 paces (L/R) then 5 merkins, 4 times.
partners take turns running around the building until each team hits 300 squats.
Then another merkin circle. 5 paces (L/R) then 5 merkins, 6 times.
Mosey back through neighborhood to pick up blocks. I made the mistake of letting Pax call out exercise of their choosing, with 20 reps of each. We had Carolina Dry Docks (Huggie), Spinning Jump Squats (Floorslapper), Burpees (Donkey Kong), and Flutter (Joker). Mosey down to get our blocks.
Catch me if you can back to AO. This time Partner with block does 20 shoulder press while other partner planks. Once at AO we had enough time for 50 LBCs.
Moleskin:
Glad everyone made it out. I wasn’t sure if my plan was going to work, but I think everyone enjoyed it. The mumble chatter was much appreciated. I guess payback is a bitch. Joker claims I made deep eye contact during the COP that made him really uncomfortable and it was if I was looking deep into his soul. Witch Doctor became the official time keeper because the Q can’t work his GPS watch. I might need to call Tim cook. Squid as usual impressed everyone with his perfect curl form, and apparently LBCs aren’t hard enough so he did the side (Suzanne Sommers) crunch. Show off. And Huggie was getting bored with the same exercises while we ran around the townhomes, so I granted his wish and called out monkey humpers to throw him off which helped FS found muscles he never knew he had. Floorslapper kept bragging about his new girlfriend that swam at UNC back in the 50s. And he made the comment that length is the most important thing in competitive swimming. I would have thought that would create drag for the men. Strange. Joker was completed disoriented when we ended up at the corporate park as if he had been blindfolded and dropped off as part of some fraternity prank. It blew his mind. And FS learned why wearing gloves was so important. He was lucky enough to plank walk during our merkin circle through my sweat that had dripped onto the pavement from my head. Now that is commitment. Donkey Kong certainly made us pay with his 20 burpees. Totally a Q fail. I won’t make that mistake again. Thanks Beaver for sticking with it even though I was the Q. I wasn’t sure if you were happy or mad when you found out I was leading the workout, but it was too late for you to make it anywhere else.
Announcements:
F3 5 year party March 5. AYN cookout at 4pm, March 5. SOB Balrog March 12.
!!!UPDATE!!! 3/1/2016 – Merging with this PREBLAST = http://f3nation.com/2016/02/29/preblast-2016-kiawah-marathon/ – Sign up there for interest and for instructions to PAY / REGISTER.
!!!UPDATE!!! – Group discount has been negotiated by @Hot-4-Teacher – details to be worked out on how to pay/register, but be assured it will be $55 or below for the Half & Full. Nearly 75 runners from across @F3SouthCarolina already ready to go. Sign-Up to indicate interest (for those not connected to @Hot-4-Teacher) is here – http://www.signupgenius.com/go/10c0d4baeaf29a46-f3marathon. I will be using the SignUpGenius list to communicate details for getting group discount, so PLEASE SIGN UP! !!!UPDATE!!!
On Saturday, December 10, 2016, PAX and families from across from F3nation are invited to assemble near Charleston, SC, to compete in the Kiawah Island Half-marathon and Marathon. It is an opportunity for 2nd F with other PAX, 1st F for the challenge of running your first or fastest 13.1 or 26.2, and an opportunity to involve the family.
Why is this a F3 gathering?
More Info about the Race: http://www.kiawahresort.com/recreation/kiawah-island-marathon
Registration for the Race: !!!UPDATE 2/22/16 – GROUP DISCOUNT BEING WORKED OUT – DO NOT REGISTER AT THIS LINK DURING THIS TIME. Provided for Informational Purposes Only – https://secure.marathonguide.com/register/KiawahIslandMarathon/
| Thru Dec. 31, 2015 |
Jan. 1 – Feb. 29, 2016 |
Mar. 1 – Apr. 30, 2016 |
May 1 – June 30, 2016 |
July 1 – Sep. 30, 2016 |
Oct. 1 – Nov. 30, 2016 |
After Nov. 30, 2016 |
|||||||
| Marathon | $60 | $70 | $80 | $90 | $100 | $115 | $125 | ||||||
| Half-Marathon | $50 | $60 | $70 | $80 | $90 | $105 | $115 |
With the convergence of Ascent and Olympus this Winter, the fusion of Gear and PT is now becoming reminiscent of the old days at Day Zero…an hour of pure exhaustion at it’s best. 12 men came out for The Grind...it’s name accurately describes how our bodies felt during and after this routine. Iron definitely sharpening Iron, or….maybe it was just Iron sharpening asphalt (hairburners), lol…
The Thang:
Warm Up: Alabama Slammer
– Partner up
– P1 and P2 do rep count of each round
– Sets of 20 Merkins, 20 Squats (both people performed 20 of each)
Weight Plate Routine:
Round 1
100 Halos; Hariburners
Round 2
75 Squat Press; Run around track
Round 3
50 Front Raise; Hairburners
Round 4
75 Wheels; Hairburners
Round 5
100 Bent over Rows; Run around Track
Round 6
100 Press; Hairburners
Round 7
50 Shouldering; Run backwards to line, Sprint back
Round 8
30 Triples (Curl, Press, Tricep Ext. is 1 rep); Hairburner
75 Tricep Extensions; Run Lap
Round 9
50 Bicep Curls Each; Run Lap
Mary with PLATES:
50 Side Bends
20 Power ups
25 Plate Twists
50 Plate Crunches
COT
Moleskine,
YHC was IMPRESSED with the efforts today. You guys showed up, were told it would be a shorter routine, but even as time was going longer than planned…no one complained (accept no cheap Wine Wolfman, haha) and everyone kept going strong! My apologies as I didn’t run through this routine prior to today and those 45lbs plates were really tough to move. Sony was amazing (he was my partner) and with each round, he’d hit the ground completely exhausted…..BUT despite giving it his all, he would muster up the will power to get up and keep working #dothehardthing! Much props to him.
I’d also like to compliment everyone else as well who all did the same thing round after round. It was easy for me to notice Sony’s efforts because he was working with me, however each time I’d pick my head up, others were also digging deep and killing it out there.
Hope no one made any plans to be active today, hehe. If you noticed something out there today that you’d like to comment about or give someone you worked out with props, please use the comment box below
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
Ahhh… nothing like classic Maiden to inspire classic O2 deprivation! It felt colder than YHC expected, but still 13 Mountain Goats woke up early on a Friday morning for a healthy dose of hill work in the beautiful neighborhood of Carrington. Never disappoints!
Here’s the Thang:
1. Warm-up jog down Strawberry into Carrington to the bottom of our favorite hill… 1 mi, plus some stretching.
2. Starting at the bottom, begin running up the hill at 50% for :30 seconds, then 75% for :20 seconds, then :10 seconds at 90%. Most of the PAX finished on the final incline of the hill… mission accomplished. Then jog back to the start line.
3. 5 repeats of that for 1 set. On the 5th repeat, 75% back to the start to do downhill training… which requires strong stabilizing muscles on tired legs.
4. Completed 2 sets, then started back… got 4 repeats done on the way back before ending in parking lot.
DONE!! 5 – 5.5 miles depending on speed during the repeats.
Moleskine:
Excellent job! As many are starting to think about running the Blue Ridge Relay, some for the first time, this type of training is essential to get you ready. We will plan to do more along the way to get us ready.
Frasier and Mr. Brady led the pack each repeat. Nomad, Voodoo and Sensei were never far behind. Glad The Mouth could make it by 5:20… did anyone go back to get him???
Insomniac keeps getting stronger each week! Freedom, Venus, Nuke, Strange Brew and Booyah… you guys are awesome!
Thanks to Booyah for the great prayer to send us off.
13 of us were going to undress and take on the gents of Devil’s Turn up the MurderHorn; but we thought better of it and kept the chaos to a minimum. Instead we put down 3.5 miles which is a win for all of us larger guys.
The fully dressed thang:
Mosey really, really far away and circle up. Disclaimer given.
– SSH x 20
– Sumo Celebrations (that’s a new name for what we did. I would describe it publically, but Cheese Curd wouldn’t appreciate that)
– ATMs for 1 round
Mosey down MurderHorn quickly to try and catch DT crew.
Sprint up as fast as you can to try and challenge some of their times on Strava (see Wing Man and his tech magic for your split time).
Leave area before passing out. Mosey down Elm to Ballantyne Trace Ct. Mosey to BC Parkway. Turn back and group up at Forum Ave.
11s from Forum to Elm. Merkins at bottom and Squats at top.
Mosey to St. Matts. Circle around with 10…no 5 merkins (thanks to Van Pelt) at each speed hump.
Kick it back to cars arriving a little after 6:15am. COT
Partially dressed Moleskin:
– YHC dreamed of sprinting the entire way up the MurderHorn. That was a dream. The Horn won this round.
– Felt like an ‘On Wisconsin’ reunion. Only missing Iron Horse; but had the tri-fecta of Heartbreaker, Bucky, and Cheese Curd in attendance.
– Speaking of Cheese Curd – it’s fun to have a veteran mubblechatter (that’s a word in F3 speak) post. Area 51 has so many good ones. Keeps the atmosphere lighter.
– Mr. Miyagi is fast. Lapped me on the 11s before I even gave up (not a good post for the Q).
– Enjoyed the company of the pax today…really good crew of people. Not that I don’t ever enjoy the pax; maybe just felt more emotional after almost dying at The Horn.
– Thanks as always for allowing me to lead you fine men.
Fully naked announcements:
– Ann Springs Greenway – some SOBs are getting together this weekend or something to that effect.
– Mud Run – get 4 men together soonest and start running in quicksand to train.
– Ghost Runner is starting back