10 shirtless freaks (all freaks yes, all shirtless no) were at #F3Swift this week to attempt to burn in the 5K or 10K race pace into their brains. Here’s what they were able to accomplish.
The THANG:
http://f3nation.com/2015/12/28/preblast-week-7of8-joedavisrun/
The Moleskin:
Announcements:
There was no rain pounding on the awning outside my window this morning like several other days in the past few months, but that didn’t matter because I had no choice but to post at The Charge this morning. Read More
Young Love had a great idea of having a Wednesday convergence for New Year’s Eve Eve. So the Pax of #F3Anvil #F3TheMaul and #F3DeathValley got together at 5:30am for pre pre festivities.
45 men showed up #51Counts for the fun.
5:30am came and off we went for some COP and instructions. The Pax were told that we would break up into groups of three with myself, Commish and Semi Gloss doing his best Spackler impression. Unfortunately Spackler’s son was positive for the flu and rather than exposing all of us to the potential of getting the flu he decided to sit this out. Hopefully your son will feel better soon.
COP
Slow merking x 10
Mountain Climber x 20
IW x 10
Enough of that. Everyone counts off and heads to their station.
Station One; Semi Glosses station.
Find a lifting rock. Do a set of rock exercises i.e. curl, overhead press and squats. After the set run to the light and back. Three rounds doing 10, 20 and 30 each round.
Second station: Commish
Three sub-stations. Station one was hairburners. Station two was working on your six pack since it is beach weather lately. Station three was dips and derkins x 20.
Third station: Frasier
The Beast with a twist. There were seven stops. The stops were the parking islands. You run to the last island and do merkins x 10. Run back to the start and plank while you wait on the six. Different variations of plank throughout. We ran to all seven islands doing merkins x 10. The last instruction was AYG to the last island and back. The six turns around when the leaders come through.
One minute of Mary lead by Semi Gloss doing American Hammer x 20.
Done.
Observations: Convergences are great for energy and getting to mix it up. I think everyone got to do something in their wheelhouse i.e. lifting, pushing, Mary, running. Fletch seems to be great at all of them.
The weather was great as it never really did rain on us.
At my station some of us need to work on our plank form. Lots of downward dog out there along with refusniks. Everyone ran hard at my station. The last group was stacked with speed. Fletch, Joker, Turkey Leg, Hops, Prohibition, Header, Buttermaker were all leading the way during the run portion.
Sound off with other observations.
Announcements: No #F3Jevlar this Friday. Everything except Mountain Goat is going off at the convergence at AG Middle School.
#F3Meathead is converging with #F3RebelYell tomorrow at the regular 5:30am time.
Thanks for the send off Young Love.
Enjoy your rainy day!
12 men (3 FNGs) ignored the rain and ventured into the true gloom Tuesday morning.
The Thang
Mosey to the BV deck basement
COP
20 IW IC
20 SSH IC
20 Good Morning IC
15 Burpees OYO
Round 1
Run up BV deck
at top of each ramp do 10 Merkins (50-60 Merkins)
Take stairs to basement
Run back up stairs
Run down deck
at end of each ramp do 10 CCD
Plank for the six
Round 2
Run up BV deck
at top of each ramp do 10 Wide-arm Merkins (50-60 Merkins)
Take stairs to basement
Run back up stairs
Run down deck
at end of each ramp do 10 CCD (50-60)
Plank for the six
Wall Time
1 min of Semi Gloss x 2
Balls to the wall with 10 Verkins?
Mosey Home
On your six
Starting position is 6 inches.
Dolly x 20 IC
6 Inches
Rosalita x 20 IC (keep those legs straight)
6 Inches
Heels to Heaven x 20 (lift that torso of the deck, feel the burn!)
Thine Only Moleskine
YHC answered the call for a DRQ to lead the men of Bagpipe. With the impending rain, and the results of last week YHC knew he better stick to the deck. First order of business was to tweet shame anyone attempting to drive to the BV Deck:
I'm your Q for #@F3Sob @F3Area51 #f3bagpipe tomorrow. It may be raining. #carsstayatvine.
— Trent Jones (@trentjones) December 29, 2015
With that out of the way, wake up early and get ready for the rain. And as anyone else knows it was pouring around 445a yesterday. Lace the shoes, embrace it. Temperature helped alot there. Drive to the AO, still raining but not bad. Jump out of car and the PAX start rolling in. Eleven men made it out despite the weather. Excellent! Even Frehley’s showed up but this time with a jacket. Rain was pretty much done as we ran to the deck. Get to work! By the second round, it was pouring again. All of us got soaked. No way around that. At least it wasn’t 45m of it.
We had three FNGs today. Great stuff. Two realtors: Slum Lord (Hops) and Ocean Front (Paper Jam), the latter being from the West Coast (Arizona). Also we had a visiting South African Rugby player indubitably named Springbock (Pop). All were pushing hard today. Keep at it and hope to see you in the gloom again. If you can do the decks and the rain, you can do the rest we can throw at you.
Great showing after the workout for an impromptu coffeeteria.
A honor as always…
YHC has been to Dromedary once for the kickoff. M’s schedule makes it almost impossible on Wednesdays except for this particular Wednesday. So why not Q it. Except I didn’t know the AO so Google Earth was studied and that should have made all the pax feel really great about the quality of their Q. Off we go…
The Thang
Mosey to side of the parking lot
COP
SSH IC x50
IW IC x20
Mosey to field beside middle school and bus lot.
Some cadenced exercise (think 3 count down squats) until all the pax gathered.
Wheelbarrow across the field from soccer goal to soccer goal. Plank when finished
Merkin Wheelbarrow back across the field. Basically, when your partner grabs your legs, do 5 merkins (essentially decline) and then start wheelbarrowing across. Some of the grunts seem to indicate the popularity of this was soaring. More to come…. Plank when finished
Mosey to the bus lot and it’s simply glorious to see that many buses lined up just enticing YHC. We should run them.
Cheese Weave for infinity buses it seemed like.
Mosey to the wall for People’s Chair with Air Presses x 100
Mosey to the lot beside the middle school with a loop around the outside.
Run the loop one way and partner run it the other way and when you meet, 10 handslap merkins
Run until you and your partner meet 3 times.
Some cadenced exercise (think SSH) till everyone gathers.
Mosey along the back road with the intention of going to another soccer field. Bratwurst saved me from what would have been angry heckling by the pax by having us go between the tennis courts instead of the swamp I was about to take them through. Appreciate it brother!
The relief to not get bogged down in mud is short lived as apparently the field we were going to doesn’t drain. At all. No need to thank me for your wet feet.
Now that we are unhappy, merkin wheelbarrows long ways across the field. It was long and probably unnecessary.
Some cadenced exercise until all have gathered (have no idea what it was)
Mosey to the roundabout
Increasing pace run using the buildings until you go full out sprint after building #3 to the speed bump.
Plank exercises until all have gathered
Mosey to the building. Oops, there is a ramp on the side of that building. To which Bratwurst gave a classic ‘Did Google Earth show you that?’ No brother. No it did not. #googleearthfail
Mosey to the other building then. #notdeterred
Then a combo of People’s Chair with Air Presses followed immediately by Donkey Kicks.
Round 1) 50 Air Presses, 20 Donkey Kicks. Round 2) 75 Air Presses, 25 Donkey Kicks. Round 3) 100 Air Presses, 30 Donkey Kicks
Mosey back to the lot where the cars are located.
Mary
Dolly IC x50
Rosalita IC En Espanol x15
DONE!
COT
Thanks to Shop Dog for taking us out
Announcements
Joe Davis run Jan 9th
F3 5 year Anniversary Convergence at AG Middle. 2 Clown Car options: 1) From the Vine restaurant in Ballantyne at 6:30 or 2) From Carolina Courts in Indian Trail at 6:00
Jan 16th Union County Outland/Commitment Convergence at Commitment. Get to know some of your other UC brothers
Moleskine
First off, thanks for letting me come out and Q. It’s great to continue to put faces with names.
Great work by all the pax. I tend to run a lot when I Q. I had thought this would be less running but then I saw the buses all lined up just mocking me. Then I saw that parking lot loop was really enticing. I gave into temptation. I had planned for a few merkin wheelbarrow trips across the long soccer field but my inability to say no to perfect running spaces was just too much to overcome.
Thanks to Silicon for keeping time for me. I sort of need one of those watch thingys.
Sorry if your shoes are now muddy. I really had no idea the soccer field drained so poorly. And I don’t think Google Earth has a drain field filter I could use. But appreciate you guys following your clueless Q with only minimal heckling.
I think a few pax were concerned about how far away we were from the cars with how little time there was remaining but increasing pace runs make up distance quickly. Things learned at #F3Thrive.
Hit rain on the way to MH. Hit rain leaving MH. Just got humidity while at MH. Pretty sure F3 has some sort of rain agreement with Cantore during workouts. It’s never as bad as we think it will be so never fartsack because of predicted weather.
In theory, I guess I should have shut down the workout with distant lightening. Instead I took you on a run through infinity number of buses made of metal. At least I joked about it though some nervous laughter indicated it probably wasn’t the best of timing for that joke.
Guys, step up and Q if you’ve been coming for a while. Q what you can do and you’ll be fine. The heckling may get you to do a Dolly IC x50. That tends to hush the crowd other than Turnpike picking on my squeaky cadence.
Thanks for the opportunity and hope it didn’t disappoint.
Glass Joe
Clearly the CEO never makes a mistake. So with Turkey Leg on the Q Schedule and DR it can only mean that the FT site administrative assistant screwed up. First thing yesterday morning I get a message from Haze to see if I would cover for his mistake while the boss was out. A check of the weather said high 60 temps and low chance of rain – I’m in.
Then Hairball tweets out to see how hard TL was going to make the workout, you know, for a friend. When I let him know I was at the helm, he had to come. Probably because TL was out, Brady’s still on the IR, and Fletch is now admin assistant over at Kevlar. All he had to do was hope this was Fraiser’s week to be at Swift and he had a solid shot for the top of the podium at the last FT of the year. Plus I called him a sissy if he didn’t post.
Well the weather man had it half right. Temps were still insane for December but the rain was pretty heavy at the start. We press on.
Disclaimer given to sue Haze should anything go awry. He offered his 2003 Corolla with the newly repaired tail light and 2 new tires as insurance.
Off for a Mosey down to Arbo. A few deep puddles along the way where apparently Prohibition loses and entire shoe, and maybe a sock. I don’t know.
COP with some traditional SSH and IW. Mixed it up with some added Romanian Dead Lifts to get the hammies going. Back up the hill to Rea and over to Raintree Ln.
The Raintree Lane 5K Joe Davis run prep. Run Raintree Lane from Rea to Providence and back. Right on the money 5K.
When done perform 3 sets of ab exercises x 30. You pick ’em. Then head back to circle up with the six.
Mosey over to the cleaners for a little stair work. Line up in a plank row in parking lot. Motion was made to move the plank row under the shelter. Motion DENIED. It’s 68 degrees for crying out loud! First man takes off up the stairs, across the top and down the other side, rejoining the plank on the other side. Next man does 5 merkins and follows chase. Continue cycle of planking, merikns and running for 4 trips each.
Finish with some Plank-o-rama, right side, left side, 6 inches, hand release to get the chest nice and soaked.
Head back towards Rounding Run to head home. At intersection – all you got down and back up to the top of the hill. Mosey to Rising Meadow. AYG to Woodfox. Mosey to Burning Tree, AYG to Strawberry. Head into school, one AYG lap around parking lot to finish the time and get the watch to 6+ miles.
Moleskine:
Gerber gave all he had to keep Hairball off the top of the podium for the 5K but had to pull up with a quarter mile left due to some intestinal distress. Somewhere in the bowels of the internet (yeah, pun intended) are pictures* of men who didn’t give up, who chose to keep going to the finish, and who are completely covered in their own filth when they cross the finish line. Thankfully Gerber is not one of those men. Public Service Announcement: don’t go walking barefoot behind the Raintree dry cleaner any time soon.
*See Tiger Rag or Spackler if you want these photo’s.
Good to see Iron Sides and Flutie Flakes making up ground on the PAX on the back half of the 5K. Finish strong!
On the way back to SCMS we had a nice light display. Thought it was lightning but seemed to go away quickly. Turns out to be a transformer blowing outside Pro’s house. Apparently his M likes to plug in the hair dryer, toaster and microwave all at the same time. Hope it’s fixed soon, going to need that air conditioning on in December.
Other stuff probably happened, but it was wet and dark, so I missed it.
Thanks to Haze for the send off.
Area 51 Convergence on 1/1 at Kevlar is canceled. Go to the Big F3 Convergence at AG middle school on Friday AM.
-Alf
Show up and sheets of rain are coming down. Happy pulls up and has this ‘Are you nuts?’ look going on and then it just stopped. And from then on, it was just light drizzle and nice temps. #blessings
The Thang
Mosey to the side road
COP
SSH IC x 25
IW IC x 20
Enough of that. My basic plan for the rest of the workout is revealed. Run, do burpees, run, do burpees, repeato. The rest of this is just the order in how we did it:
Run down the side road and at each island on the side, do 10 burpees. Plank at the stop sign. Total of 40 burpees.
Back road tall light pole suicides. 2 light poles with the furthest around 150 yards away or so. Then plank at the stop sign.
10 burpees OYO. Total of 50 now
Increasing pace run along the side road beside Carolina Courts. At each tall light pole, increase your pace until you are in an all out sprint from the last tall light pole to the stop sign.
Mosey to the corporate entrance maybe 25-50 yards down the road. *First time off campus for Thrive*
Light pole suicides again. Three light poles with maybe the furthest again about 150-175 yards down the road.
Mosey back to the side road beside Carolina Courts.
10 burpees OYO. Total of 60 now.
And again, an increasing pace run back to the intersection with the back road using the tall light poles.
Tall light pole suicides along the back road with a final run back to the stop sign (how depressing that the last light pole is literally just a few feet in front of the stop sign yet you had to run back one more time).
Once we all collect, 10 burpees OYO. Total of 70 now.
Run along the side road again and this time, stop at each short light pole and do 10 burpees. 3 short light poles = 30 burpees = 100 burpees total. Site Qs should be pleased.
Hey look, you guys ran so fast we have some time to kill. Mosey to the side of the bathroom building.
People’s Chair with increasing air presses each round. Round 1) 50, 2) 75, 3) 100.
Mosey back to the parking lot for 4 MOM
Flutters IC x 20
Freddie Mercury’s IC x 20
LBCs IC x10
Protractor to finish out.
DONE!
COT
Thanks to Happy for taking us out
Announcements
No Overdrive this week as we are now going to the AG Middle Convergence for the 1/1 F3 Anniversary workout. Clown car meeting at Carolina Courts at 6 AM and leaving shortly after.
The Late Show on Q for Outland
Union County convergence on 01/16 at #F3Commitment. Sounds like Doc McStuffins and Double E are your Qs.
Joe Davis run on 01/09.
Moleskine
What I thought was going to be a nasty morning turned into an almost perfect morning. Light drizzle, perfect temps and even some breeze to help cool you down…or slow you down along that side road.
As always, I got there early this morning for a warm-up run and decided to drive around Carolina Courts just to scope it out and noticed that corporate entrance down the road. First time I had noticed it (course, we’ve only been to that side area one time from what I can remember) and saw it had some good suicide light poles set up for us. Never a bad time to go off campus to a new area. And did anyone notice those parallel parking spaces along that road. Surely someone is creative enough to use those, right? I didn’t even know they existed until we started running that road but the more you know…..
The mileage was high and the burpees were 100. Site Qs are hopefully pleased and no one but me is pleased with the mileage. My guess is 3-4 miles this morning. That was a crap load of running honestly with all those suicides.
Great work by all the pax. Believe me, I know when a body part hurts, it can be a huge temptation to fartsack. I’ve been determined to not stop posting and just rehab my foot through PF and spend some money on proper support. Today was the absolute best it’s felt in a month with a decent amount of speed work too with those increasing pace runs. Guys, keep plugging away at it and make sure you get a good plan for stretching and/or icing/heating (depending on your injury).
And I am thankful that you guys showed up in the nastiness and pushed through this one never stopping. That’s how we get better together. Thanks for letting me Q for the first time at Thrive.
Glass Joe
Posted on behalf of ExLax
11 men showed up in what seemed to be a monsoon, but we were able to push through in the nice 70 degree breeze in December, WHAT!!. We pushed through the rain and here is what we did.
THE THANG
WARM UP
20 SSH IN CADENCE
20 imperial walkers in cadence
Mosey To Lower Lot:
50 two handed swings
Suicides to all medians and up hill
40 merkins
Suicides to all medians and up hill
20 SSH IN CADENCE
40 alternating swings
Suicides to all medians and up hill
40 tea bag squats
Suicides to all medians and up hill
30 single arm swings
Suicides to all medians and up hill
30 merkins
Suicides to all medians and up hill
20 upright row and presses
Suicides to all medians and up hill
20 diamond merkin
10 snatches each arm
10 divebomber merkins
20 Louganis with KB
20 mason twists each side with no bell
15 Louganis with KB
15 mason twists each side with no bell
50 KB curls
Suicides to all medians and up hill
Great Job today by everybody and even though the hill and ground was wet, everyone hung in there and gave their best effort. I would also like to welcome FNG Destiny’s Child!! Have a Happy New Year Everybody!
Thanks,
ExLax
Announcements: 5 year anniversary of F3 at AG Middle School – New Years Day 7 am. Look for more on Website
Posted on behalf of Floor Slapper
15 men starting perfectly on time, set out in the foggy misty rain. The thang: Warm-up: mosey around the parking lot circle up: 20 X SSH 15 Merkins 20X Imp W 15 Wide Arm Merkins 20 Mtn Climb 20 Squats 15 Dia Merkins Head out off-campus, stop by the Rockpile 20 rock shoulder press, 20 tricep extension, 20 curls, 15 squats and repeat Some grumbling about Q soft voice, moving on to the meat Off-campus to the neighborhood hill. Triple nickel, 20 bicycle, run the hill, 15 Merkins, repeat times five A little miss counting that was corrected, back to the Rockpile with an Indian run 20 rock shoulder press, 20 tricep extension, 20 curls, 15 squats, repeat The finish: Run to the playground, 10 pull-ups, 20 Durkin's, 30 squats, run to the painted rock, return and repeat Final circle up: Mary with 20 Dolly, 20 flutter and 20 Russian twist It was an honor to lead him by the grumbling at least a little healthy return from the holiday diet. Announcements: Joe Davis Run Convergence Wednesday at the Anvil
Christmas was over and it was time to get back at it. Time for 15 men to enter the gloom and demolish last week’s calories. Two of them ruckers who did their own thing at the track.
The thang:
Warm up: mosey around the parking lot with some butt kickers and high knees.
Circle up:
20 X SSH
20 X IW
15 X squats
10 X Merkins slow 3 counts
Head out towards Davey Park,
Stop one 5 slow merkins then elbow prison plank
Stop two 10 lemon squeezers then elbow prison plank
Stop three elbow prison planks
Head to the play ground on the way pick up two stones each
Round 1
5 X Pull-ups
5 X derkins on swings
10 X step ups
Run a lap around the parking lot
Round 2
10 X pull-ups
10 X derkins on swings
20 X step ups
Run a lap around the parking lot
Round 3
5 X over head presses with rocks
5 X curls with rocks
5 X squats
Lap around parking lot
Round 4
10 X over head presses
10 X curls
10 X squats
Lap around parking lot
Replace rocks and head to soccer field
Circle up for everyone’s favorite Webb Jack Webb
One very slow merkin followed by 4 very slow air presses then two slow merkins and 8 air presses. Up to 6 merkins and 24 air presses
Then jog back to school with a couple stops for elbow prison planks.
Burpees at school until everyone is back.
Moleskin:
I hope everyone had a Merry Christmas. Great job today pac coming out after Christmas and pushing yourselves to get rid of some of those calories. I know a lot of you loved the elbow prison planks by all the chatter especially Hannibal. I think they are called just planks but the new name works. Thanks for keeping the merkins slow and the Jack Webb even slower.
Welcome FNG Nuggets, good job today and see you soon.
Welcome back Simba base camp missed you and thank you for taking us out. Hannibal my apologies for calling you Mr. T role name.
Sound off in the comments if I missed anything.
Announcements:
Joe Davis Run
Convergence this week at anvil