F3rtlek not so much, just Fartlek
At 0515 on Tuesday, an Actual Shovel Flag was planted, and 11 PAX headed off into the Gloom for the weekly Running Interval workout known as #F3Swift.
The THANG:
- Warm-up (1 PAX drops)
- Drills (1 PAX adds)
- Preblast was here = http://f3nation.com/2016/01/11/preblast-fartlek-danish-style/
- 5 rounds of (30seconds at a jogging pace, 20 seconds of a normal training pace, 10 seconds of a SPRINT), 2 minutes jogging recovery – done on the Bull Ring CounterClockWise
- 5 rounds of (30seconds at a jogging pace, 20 seconds of a normal training pace, 10 seconds of a SPRINT), 2 minutes jogging recovery – done on the Bull Ring ClockWise
- 5 rounds of (30seconds at a jogging pace, 20 seconds of a normal training pace, 10 seconds of a SPRINT), 2 minutes jogging recovery – done on the “Square” around the Putting Green
- 5 rounds of (30seconds at a jogging pace, 20 seconds of a normal training pace, 10 seconds of a SPRINT), 2 minutes jogging recovery – done on the Rushmore Hill
- At 0600, head back to COT, 2 options A) The direct route of 0.5mi, or B) The indirect route of 1.3mi.
- Get back to COT early, so let’s A) take off like Honeybee (LIFO); B) join in some Bagpipe COP with Dolly or Merkins, or C) Refusenik
Moleskin:
- What a fabulous morning for Swift following the JoeDavisRun showing by the Area51 PAX. Of the PAX that posted this AM, we had three 10K finishers (StumpHugger, Gumbo, Abacus), a 5K 2nd Place Age Group winner (JRR Tolkien), a 5K 2nd Place Overall winner (Haggis), and a 5K finisher that ran with his 2.0 in their first 5K together (StrangeBrew).
- Goal this morning was to get back to some good running, stretch out the legs, and look forward to another cycle of training that starts next week. While the workout seemed easy starting out with over half including some easy jogging, there’s definitely an opportunity to push yourself. It’s go at your own pace, and some of the PAX took that literally.
- Haggis shot out of the cannon on the first SPRINT, but then decided to modify later by doing a jog for 30 and a solid run for 30. Probably better for taper for the 26.2 this weekend.
- HoneyBee decided he would try to get Haggis to push as much as possible and gave LOTS of verbal encouragement. Probably smarter than racing considering he is also in taper mode for Charleston 26.2.
- JRR Tolkien looked in Sprinter form today with great leg lift, arms, and stride. If the F3 Football stuff was full contact, YHC would not want THAT running his direction.
- Bunker and Tuck seem inseparable and can probably now use their workout time to bill for overtime work hours.
- Abacus, still happy about coming off his 1:06 victory over Chelms in the JoeDavisRun 10K, was not holding back.
- Great to see CableGuy knocking the rust off the running legs. #Kotters
- A healthy Outback makes for a swift Outback. 2 week streak continues.
- Stump Hugger, after his drive from the SouthEastern-most tip of SOB Land, did find the PAX on the BullRing despite us using an alternate location. Leveraged his inner bloodhound.
- Brew, Brew, are you there? Evidently switched sides mid-workout and playing for the other team when we got back to COT. Pretty sure that is a first for any PAX. Several choose Bagpipe for the day but do Swift Pre-run, but until now, none have switched mid-workout (at least it was before it got real serious).
- Gumbo (and other Endurance PAX), even though the SouthPark RaceFest 13.1 is next, DO NOT FEAR the Swift schedule of the next couple of months. Even though DevilsTurn aligns closer with more Endurance intervals required for Half-marathons, Swift will build that strength needed to make Speed seem easier.
- So, what was all of the running back and forth and around this morning you ask? You may have seen these reports of runners doing odd shapes for running routes before:
- And you’re probably familiar with this:
- So the goal with the route this morning was to have fun and “write” something like the F3 logo – hence F3rtlek. While 85% successful, it looks like a Q-fail because it’s hard to figure out – check out the results here from Tuck (which only looks even halfway there if you have a login):https://www.strava.com/activities/468672934
- Thanks for the opportunity to lead you gents!
Announcements:
- Swift starts a new cycle next week – 1Mile training! Goal will look forward to a planned 1Mile time trial when the weather warms up! 1Mile training will feature fast and short intervals. 3minutes or less, but most in the 1 and 2 minute length. Perfect for ANY F3’er or Swift FNG.
- F3-DaVinci at Blakeney starts this Saturday at 7am. Doubledown opportunity since Stonehenge will run from 0600 to 0645.
LIFO
8 strong men braved the not so frozen tundra of Chestnut Square Park in pursuit of betterment. Here is how it went down.
Q arrives at 5:29..or was it 5:30…we’ll never know.
The Thang:
Hop out car straight into HB mile.
COP
SSH IC X 30 Imperial Walkers IC X 20 (Q unbalanced and out of cadence)
Let’s Mosey:
Round One
Head over to street for a bit of running to keep blood flowing. Up 2 trees back 1 until we reach the stop sign at end of street. A bit of confusion on whether to use trees or islands for markers but we figured it out by 3rd time.
Head to hill for some bear crawl hill work.
Merkin X10, Run down Hill, Up downs X5, Bear Crawl up hill. Next station.
WW II situp X10, Run down Hill, Up downs X5, Bear Crawl up hill.
Bomb jack X10, Run down Hill, Up downs X5, Bear Crawl up hill.
LBC X10, Run down Hill, Up downs X5, Bear Crawl up hill.
Mountain Climber X10, Run down Hill, Up downs X5, Bear Crawl up hill.
Low Slow Squat X10, Run down Hill, Up downs X5, Bear Crawl up hill.
Sprint across grass field to wall.
Air Press X50
Picnic Tables for Step Up X50.
Round 2
Rinse and Repeat with following adjustments:
Air PressX75
Step Ups X75
Round 3
Street Run Only.
Indian Run back to circle up for Mary.
Freddy Mercury X30
LBC X50
Dolly X30
Done!
Moleskin
Some mumbling on the true meaning of an up down, not sure it was resolved, saw some slight variations so may have to settle on it is what you want it to be. As long as you do the up and down part. Transporter thank you for keeping us in line on the step up counts.
Nice work today men, great effort by all, and my honor to lead.
Tomato, TABATA, Potato, Potatohs(I digress…)
While the Clemson/Bama fans were all fart-sacked away in their beds, visions of victory/defeat danced in their heads. But the real men of Skunkworks arose with a chatter (teeth that is), to grab their bells and their beans to see what was the matter. And what to their wondering eyes did appear, a Giant Red Boombox and David Bowie(RIP)they did hear.
So this chilly morning brought out the meek, the quiet and the cold but not for long. Within minutes, the chatter and hilarity ensued. …went something like this (fun stuff):
5:30… Lets go
1 Quick Lap around parking lot to the Rock and back.
Disclaimer… yada yada yada
COP:
SSH x30
IW x30
Grab your fav bell and mosey. I lap around track.
Circle up:
Header leads 2HS while I prepare the Jeep Juke for some musical scoring. (I don’t like to hear grown men cry)
So it begins… the Tabatas/Circuit work is on. Scored by some great artists, who Dollywood later proclaimed/labeled as old-school. … well… ouch… Just,….ouch.
Circle up, bells on the ground.
40 secs, Stretch lower back, hinge or squat and touch handle of bells.
5 sec rest
1:00 min Tea Bag Squats
30 secs Goblet reverse lunge right
30 secs Goblet reverse lunge left
5 sec rest
30 Secs 2 Handed Swings
5 sec rest
30 secs Cleans left
30 sec Cleans right
5 sec rest
30 secs 2 Handed Swings
5 sec rest
1:00 min Upright Row
5 sec rest
30 secs 2 Handed Swings
5 sec rest
45 secs Clean and Press left
5 sec rest
30 secs 2 Handed Swings
5 sec rest
45 secs Clean and Press right
30 secs 2 Handed Swings
5 sec rest
45 secs Gunslinger right (Swinging Hammer Curl)
5 sec rest
30 secs 2 Handed Swings
5 sec rest
45 secs Gunslinger left (Swinging Hammer Curl)
5 sec rest
30 secs 2 Handed Swings
5 sec rest
Grab your fav bell and mosey. I lap around track.
Return to Circle.
REPEATO entire circuit (grumble grumble)
Once completed, team up with groups of 3 and mosey/limp to the field with bells.
Two tires at one end of the field for each team. Varying sizes and weight depending on your adventure.
Team member 1 does two handed swings while Team member 3 goes to the other end of the field and does standing tricep presses with bell. Team member 2 moseys to other end with tires and trades. Rotate through several times. (5 minutes)
YHC then called an audible for One Handed Alternating Swings at one end and Overhead Chest Presses at the other, while one team member is constantly rotating and burning rubber. (5 minutes)
Put tires away
Mosey to Parking lot with bells.
Instructed Pax to get on their sixes approximately 2 feet apart in a straight row, with bells, all facing the same way.
5 Pull Overs, 5 Chest Presses, pass your bell to the right and the last pax in the group moseys to the beginning of the line. Repeato. 9 cycles of this. YHC called an audible for the last set, we did 20 Chest Presses.
The end.
moleskin:
Thanks guys for an awesome morning. I desperately tried to find an English voice for the Circuit but ran out of time. I sure hope it was fun, made you smile/laugh and allowed you to push yourselves to a new level.
Lots of pax out there working and pushing hard. You guys are always inspiring to YHC.
The whole concept in the last set was to allow you to use someone’s heavier bell. I think I ended up with StoneColds Smart Car sized bell for the last set. Don’t be afraid to go heavier. Form is the all-important prevention for accidents and injuries. As always, modify as needed. Anyone who has seen me at any AO knows that I practice that regularly.
Somehow we ended up with 1.16 miles. Great work everyone. Always a privilege and thanks for your patience and encouragement in YHC’s adventure.
Thanks to CCC. Thanks to Harley and Fletch for the opportunity and to all of you deranged ppl who showed up in 27 degree craziness.
Props to Header for the pre-5K and the out.
#Preblast – Fartlek (Danish Style)
Swift will launch at 0515 on Tuesday morning from the Vine restaurant in the land of the Sons of Ballantyne. Come at 0500 for some extra warmup time.
The Thang:
- With a high number of participants in the JoeDavisRun that are Swift regulars or newcomers (Haggis, Abacus, StrangeBrew, Ringer, StumpHugger, Gumbo, Champagne, JRR Tolkien, Frasier, and others), we’re going to reset for this week and do something to loosen up the legs for all. So, whether you ran the Joe Davis Run or are still hoping to get a good workout in, come on out. Great for Swift FNGs.
- We’ll be once again doing the 30-20-10 workout that you can read about at http://running.competitor.com/2015/04/training/the-30-20-10-fartlek-workout_127435
- There are 7 minute cycles of:
- 30sec jog, 20sec normal training pace, 10sec SPRINT, REPEATO 4x then 2:00 jog
- 30sec jog, 20sec normal, 10sec SPRINT, REPEATO 4x then 2:00 jog
- 30sec jog, 20sec normal, 10sec SPRINT, REPEATO 4x then 2:00 jog
- 30sec jog, 20sec normal, 10sec SPRINT, REPEATO 4x
- Head back to COT.
The Durker
23 showed in the cold temps. After we tried to figure out what happened to our bus stop (it was totally gone, no cover from the rain anymore), we set off to uncharted territory. Those that read the preblast knew we were going to be running hills today. Some did not and they weren’t too happy.
The thang:
Run down Carmel, left onto Town and Country (thanks Runstopper for the illumination)
Right on La Gorce, stop at La Gorce/Sharonview for Merkins x 12IC
Left on Sharonview and stop at Valencia Terrace for Merkins x 12IC, Squats x 5IC #Beast
Continue down Sharonview and take a left on Winding Brook Rd.
–10 Merkins at each side street (3 stops) on Winding Brook and stop at Little Brook Lane
The Durker:
–Up Little Brook, 20 Merkins at top
–Up Little Brook, 15 Merkins at top
–Up Little Brook, 10 Merkins at top
–Up Little Brook, 5 Merkins at top
Mary Recovery:
–LBC x 25IC
–Russian Twist x 25IC
–Up Little Brook, 10 Jump Squats at top
–Up Little Brook, 5 Jump Squats at top
–Up Little Brook, 20 Jump Squats at top
–Up Little Brook, 15 Jump Squats at top #NotPredictable
Mary Recovery:
–Heals to Heaven x 20IC
–Flutter x 20IC
AYG up Little Brook (Just for Baracus)
Run back home, partner carry La Gorce to T&C, and run to church until watch clicks to 4 miles
–Flutter x 31IC
–Merkins x 12IC
NM
I discovered Little Brook when I had to pick up my 2 year old son from a sitter. That piece is steep. 8% grade. It is only 0.08 miles long, so long enough to hurt but not too long to kill you. We ran up and down 9 times. Thought about calling partner carries up the hill, but nixed it. I knew it would push the mileage up today since the hill was 1.2 from the AO, but I thought it was a worth the trek. I didn’t think we would hit 4 but we did #Top10Q. Maybe a DMZ record? Little Brook needs a name. How about the Durker (DMZ-Lurker)? Shoutout suggestions below.
Everyone was excited about the hill. Especially Spackler. He crapped himself because of all the excitement #Probiotic. Baracus took the role of Steinbrenner this morning as the most grumpiest. He kept asking to run up it again, so we did. Thanks to Sundancer for watching the six.
Good to see so many guys getting ready for the BRR. Egypt runs faster uphill than down. Kirk smiled the whole time. Swiper and Rachel up front all morning. One Eye kept us safe with his vest #SafetyFirst. Semi didn’t make it because his newly self-installed garage door wouldn’t open #WhydoIhaveAllTheseExtraPieces.
Baracuda was built for partner carries. Well, carrying people at least.
Annoucements:
Corporate Cup is 3/5. Big F3 contingent running.
SOFAWIB is tomorrow. Preblast here.
Support Runstopper’s son and his quest to hike the entire App Trail.
“Bizarre news coming out of the 14th district congressional race in North Carolina…” **
Wolf Blitzer: “Bizarre news coming out of the 14th district congressional race in North Carolina. Now, get this: Cam Brady, four-time congressman, [ran The Wiggler].”
Chris Matthews: “This is likely to hurt him with the Christian right, social conservatives. Really any group that opposes [running The Wiggler].”
Vote for The Wiggler. Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Politician pace…
**The Candidate
Pre-blast: Bulls on Parade – again
Talkbox created this thing (which means he can’t FS out of it), and it is one of the few workouts that has litrally (intentional misspelling) made me curse…some variation of Love yourself. We haven’t recycled this one in the six months since, which should tell you something. In TR parlance, this is about as close to “workout so hard you will surely die” as I’ve experienced, and I don’t believe I’m overselling it in the slightest. Mileage will be lower than normal, a welcome respite for Sundancer after 4 miles of hills at DMZ, so if you’ve been putting off the challenge of the toughest workout in A51 on Tuesday that meets at an elementary school on Rea Rd, this is the one for you.
THANG
- Partner up and run the HT mile.
- Run past the school to the fire hydrant. Partner wheelbarrow from the corner hydrant to the gravel lot.
- Run the gravel path to the playground and perform 10 pull-ups. If you are short on the pull-ups, complete the remaining 10 with hanging knees to elbows, and add 5 for good measure. Complete 20 merkins and 30 (60 total) Russian Twists.
- Run to the track (Bull Ring) to complete the Bull on Parade. Sprint with your partner on the straight a-ways and burpee long jump the corners.
- Repeat the pain station circuit around the school until time is called and re-run the HT mile.
I can tell you from experience that despite being a short track, the burpee broad jumps grow to suck – a lot….so place some outsized importance on horse-whispering ability in your partner selection. I had to remind Brushback to breathe last time, which coincidentally may have been the last time he breathed without some form of crup, walking pneumonia, or other lung disease. It’ll be good to get him back out tomorrow.
Until then…enjoy the YouTube video (link in case it doesn’t insert properly):
Nickles or Something
It was a balmy 24 degrees and 14 PAX emerged from their cars 2.2 minutes before 5:30 to share their tips for keeping warm: preventing chapped knee caps is high on the list for some reason – go with pants or tights, yes tights were recommended.
Something of a disclaimer was issued; mosey to the parking lot for a couple laps of Jogging (or Yogging).
Circle up, IC:
SSH, IW, Mtn. Climbers, Merkins, all @20 ea.
Triple Nickles were on the winky for the day:
Run to the end of the parking lot for 5 Drydocks; run back for 10 Burpees, run back for 6 Drydocks, back again for 9 Burpees..run, rinse and repeat until you get to 10 Drydocks and 5 Burpees.
Fast guys get in some LBC’s, Flutters, and Planks while the rest of us gather.
Switch it up for 5 Russian Hammers and 10 Heels to Heaven – run, rinse and repeat.
Again, fast guys with the LBC’s and whatnot…I was still running with the rest of the normal humans.
On to 5 Diamond Merkins and 10 Merkins – try to keep up with Lobster, run, rinse and repeat
More planks, some kind of Turkey Leg led super situp leg lift kind of move that looked awful, and a bit of Da’Fluttah.
5 Mountain Climbers, and 10 Peter Parkers – run, rinse and repeat.
PAX stayed together for the most part on this last run – a brief plank and we headed up to the wall.
Peoples Chair with 100 air-presses and we were all wrapped up.
Clocked in at about 3.5 miles total, 200ish Merkins, 300+ Abs – a decent 45 minutes.
Announcements:
BRR sign up is upon us again – experts say it will likely be sold out by April – act now, supplies are running out – look for an email from last year’s captains if you ran it. If you didn’t run it, you should. Speak up – go against your better judgment and sign up.
Three cars were broken into while at Cavalry Church on Saturday – lock your doors, mind yo’ stuff and stuff.
Demonstration – I am not a professional
A cold, still morning welcomed the 20 men of Area 51 who gathered under the soft glow of the parking lot lights, ready to start their Monday with a dose of downpainment. The stillness was broken by the Q, who announced he wasn’t a professional, then proceeded to demonstrate the fact. Here’s how:
Mosey to 51 and circle up:
20-SSH
Mosey ~ half-way to Windswept Dr and circle up
20-IW
Mosey to Windswept Dr and circle up:
15-full-range Merkins (3down/1up)
Mosey to playground for the Main Thang:
Starfish #1:
Legs = 10 pullups, 10 step-ups (each leg=1) on fixed bench, 10 merkins by back, 10 dips on picnic benches, 10 donkey kicks on swings
Center (at playground entrance) = 1 burpie + 1 each time you complete the entire set of 5 legs
(time = 10 minutes)
Starfish #2:
Legs = 10 squats by back left toy, 10 supine pullups (on swings), 10 speed skater by back center of playground, 10-sealjacks by back right toy, 10-lunge (each leg is 1) by swings
Center (at playground entrance) = 1 clap merkin +1 each time complete entire set of 5 legs
(timer = 8 minutes)
Mosey back to school, stopping at corner by Gateway for inchworm merkins until 6 arrives Mosey to parking lot for Mary:
12-Freddie Mercury
COT
Moleskin:
Welcome to our newest member of the F3 nation, Smithers.
Simba lobbied hard for FNG Matt to be called Dabo (underestimated, but leading). After some polite banter (after all, he is Site Q, and not afraid to remind us), we moved on to gather more intel, and based on his job description found a better fit with “Smithers.”
Simba, Insomniac and Smash demonstrated the core F3 value “I am 3rd” when we had one man go down on the way into the park. Balk took an unlucky step in a hole and injured his ankle. Smash stayed with him while Insomniac and Simba ran back to get a car and drive him back to his car. Apparently he was just getting back after 6 weeks out with an ankle injury on his other foot.
YHC offers sincere apologies to any pax that felt the moderate part of Base Camp’s designation “Moderate Intensity” was missing. I didn’t have any 10-counts and we didn’t plank to wait for the 6 after the runs. It wasn’t an oversight, but instead I wanted to offer a challenge to every level: faster guys got to do a few more reps of whatever the called exercise was, but everyone got to do some of that exercise. Also the design of the starfish is that you push yourself as hard as you want/can. So I thought I had the “moderate” part and the “intense” part both covered, but if I missed the target, I apologize.
Happy Birthday to The Fridge!
Turtle beat down at Flash
Warmup:
SSH x 47
Mountain climbers x 36
IW x 26
Mosey to front of school & partner up
Partner 1 do 3-6-9 (3 burpees, 6 merkins, 9 squats) as partner 2 runs a lap around parking lot. Flapjack until each partner has completed two laps.
Mosey to stairs
Partner up and alternate running stairs and exercising quantities as a team.
50 x Maryland Crab
100 x LBC
70 x Squat
Mosey to hill and grab a rock.
7’s
Triple crush at top of hill (curl, press, tri-extension)
Squat at bottom of hill
Mosey back to front of school, lunge walk along the way.
10 x box jump
10 x plank up/down on bench
10 x box jump
10 x derkin
Jail break to parking lot
Heals to heaven, dolly, Russian Hammer, protractor
And… Done.
Moleskin- thanks for the opportunity to lead today! I knew that I did well when I saw Dasher and Doc McStuffins sitting on the bench to take a break along the way.
Announcements:
1/16 – Convergence w/ Outland @ Commitment