19 PAX posted in the Gloom of Cuthbertson Middle School today for a beat down.
The pain started like this:
COP
50 SSH IC
20 Merkins IC
30 Imperial Walkers IC
30 Mountain Climbers IC
The Thang:
Mosey to the front of the school 20 box jumps and 20 Derkins on your own, rinsed and repeated.
Mosey to Hill across the bus parking lot grab a friend
Did about 20 shoulder presses with friend while waiting for the PAX to gather at the bottom of the hill.
Stairway to 7, starting with one Merkin at the bottom, grab and carry your friend to the top of the hill and do 1 Thruster with friend, repeating and adding one rep each time to get up to 7 merkins on the bottom and 7 Thrusters on the top. Recovered for a few seconds and then do same thing in reverse order starting with 7 Merkins at the bottom and 7 Thrusters at the top. Put Friend away.
Then did some Jack Webb, starting with one Merkin and 4 Shoulder Presses working our way up to 10 Merkins and 40 Shoulder presses.
Mosey back to the front of the school and did some inclined curve Merkins 20 IC while waiting for the rest of the PAX to catch up.
Then Sprinted to the parking lot, circled up and did some ab workout PAX choice, Transporter chose The American Hammer IC, TBall chose The Dolly IC and Frack Chose Hills to Heaven for the finish.
Moleskin
It was awesome to lead this group of great guys this morning. It was nice to see everyone pushing as hard as they could. This was a very intense workout with very little rest in between exercises and everyone did great.
Noticed that Dasher was moving not as fast as usual to the top of the hill, maybe because the rock of his choice was bigger than his torso.
At the end of the workout when we sprinted back to the parking lot YHC was on the lead half of the way then was passed first by Transporter, but finally it was Forced Out that reviving his former years as NFL Wide receiver passed everyone and got to the cars first, this guys is one of the newer beasts addition to F3, and I can see an NFL style workout coming soon.
So happy to see the number of guys that showed up this morning, we have a very good thing going at we have to keep that momentum, glad to see more guys making F3 part of their lives.
Announcements:
Tomorrow everyone show up at Commitment for the attendance challenge against Outshack? or was it Outhouse?
Thank you Transporter for taking us out.
The name says it all, many of us goats didn’t quite get a chance to descend the pyramid due to time (not sure why these always seem to take longer than I think the night before).
So we’re still working our way up to the Joe Davis 5k, getting close and getting excited, and the training is getting even more serious. Join the Mountain Goat faithful for run up that looks something like this:
Mile warm up
dynamic stretching
3 x 200 M
2 x 400 M
1 x 800 M
2 x 400 M
3 x 200 M
Cool down
Running should be targeting the I Pace which can be found here:
https://runsmartproject.com/calculator/
Or to give you a sense, pre-calculated numbers looks like this:
6 min mile: 6:28 I Pace
7 min mile: 7:27 I Pace
8 min mile: 8:23 I Pace
9 min mile: 9:21 I Pace
Or if you want to work off of the clock you can divide by 4 to get the per lap time like this:
6 min mile = 1:37 lap at I Pace
7 min mile = 1:43.5 lap at I Pace
8 min mile = 2:06 lap at I Pace
9 min mile = 2:20 lap at I Pace
NMM:
So YHC saw some pretty poor form near the end of some of the longer intervals and realized that it was my own shadow I was watching, effort was there, some of the longer intervals were pretty tough. Joker was flying out there as usual, Sensei was pulling Slim Fast along, Booyah went flying by YHC complaining about his cadence? Looked pretty good to me. Nuke blew it up out there and did some extra credit (see what I did there?) and Sony was pushing hard. The Mouth was strangely silent…Geraldo was wondering why this one was so hard, hmmm not sure, might have something to do with rucking 5 miles ahead of time, just guessing. Norris not only finished the regimen but did it before everyone else, NICE! Retread was having a hard time talking on the track, yup that’s the definition of a very hard pace for ya, nice work. Other notable efforts out there I’m sure, comment below.
Announcements:
Joe Davis Run, just sign up already!
The Mountain Goat workout will be run next week but on Saturday, at 5:15, yup, 5:15, Slim Fast on Q, it is the second last Mountain Goat before Joe Davis.
Thanks to Slim Fast for the reminder of the Season’s real meaning on the takeout.
Pax arrived via various methods. YHC, Utah, and Cane ran in and met the pre-run group of Chelms, Abacus, and Margo (Snowflake? Others?) Pleasantries exchanged for a few minutes before we got down to business. Disclaimer and Centurion Mile route reviewed with 2 shorter options of approx 1/2 and 3/4 miles. What we did:
COP in launch lot
SSH x 10 IC
IW x 10 IC
Merkin x 20 IC-hold plank
MC x 15 IC
Mosey around the football field for a little warm-up. Stop at Stairwell 1; closest stairwell to CCHS main building.
Stairwells 1 and 3 Triple Nickel
Start at ground level stairwell 1. 5 Burpees. Up Stairwell 1 to level 4. Run across deck to Stairwell 3. 5 Jump Squat. Down Stairwell 3 and over to Stairwell 1. Repeat x 4 for Triple Nickel. 5 Burpee/5Jump Squat/5 repetitions
Immediate plank at finish. Hold. Over to six for Mary. Legs up for all exercises: Flutter x 13 IC/Heels to Heaven x 13 IC/LBC x 15 IC. Flip over to high plank. RAH/RLH/Swap/Low Plank/RAH/RLH/Hold-10 count/Swap/10 count/Merkin x 10 IC
AYG to level 4 using short deck route. Modify as necessary using stairs.
Chair plank at top.
Redemption Loop
Start at Stairwell 1 Level 4. 10 Jump Squat. Down stairs to ground level. 5 Burpees. Left around football field. 5 Burpees at scoreboard. Continue around field. Stop at Cougar entrance. 20 Merkin. Bear Crawl to crosswalk. AYG to level 4 using short ramps. Plank series to regroup. Merkin x 10 IC.
Down Stairwell 4 to ground level and mosey to launch lot.
Centurion Mile
6 inch plank/RLH. YHC gave the signal. Up Little Ave. Right on Carmel. Right on 51. Right into campus entrance. Enter deck. Short ramps to level 4. Catch your breath. Done.
COT
Moleskin
Goal today was to push as hard as possible for 35ish minutes prior to the AYG Centurion mile. Idea stolen directly from the backblasts of SOFAWIB. The mile hurt, which was exactly as planned. Good hill to start. Flattens out and then slight downhill to gain momentum. Enter the deck and uphill finish. Hairball was finisher 1 followed by Gerber. Hops and Margo not too far behind. Cane and Hops plowed through the Triple Nickel. Matter of fact, they crushed all pre-mile work. Glad to see Pulp Fiction back out after IR. Strong work today by all. Pleasure to lead this group. Is Centurion better than the Brave? They are both rock solid Friday options.
Keep our brother Hops in your prayers if you are so inclined. He is dealing with some hip problems that could put him on IR for a while. Certainly couldn’t tell today except for the refusnik on the SSH.
Announcements
01/09/2015: Joe Davis Memorial Resolution Run. Details HERE
Tomorrow is last day to donate to AYN gift drive. Joker on Q. Dear Abby and Frasier collecting at Day Zero. Please consider donating.
Check the weekly email and f3nation.com for more happenings and info
The preblast went out yesterday for the workout and to my surprise most everyone had read it.
For those that did not read it or pay attention the announcement was made again. 14 men were given their instructions and the gun went off signaling to go.
We ran down Ballantyne Commons Parkway to the Boyle Building deck. It is .8 miles to the start of the deck. Everything was done at your own pace which was meant to be a pace to challenge yourself.
Once at the deck you ran backwards up the incline stopping at the top of each deck to do five good form Haggis merkins. Run the flat straight and repeat till you get to the top. Once at the top and after performing your merkins you run to the opposite side stairs taking them to the bottom. At the bottom you perform ten American Hammers. Run to the Premiere Deck which is .2 miles away and repeat what was done at the Boyle Deck except this time do five hand release burpees. This was to be done until 6:05 getting in as many laps as you can before returning back to the AO.
As fate would have it and we the luck of my Qs at the Brave we got kicked out of the deck. Now I was not there for the conversation but evidentially the security guard was really concerned we may hurt ourselves. Obviously he did not hear the disclaimer.
After we found Haggis we headed back early to the AO. Once there we did some Mary, burpees and ran a little more dodging cars several times.
Moleskin: Too bad we got kicked out. Last time was my fault for planning higher risk stuff. This time we were safe and respectful. The idea was to replicate some of the things they do at the Muthership by running backwards up the decks. There is no replacement for the Dizzy. I also wanted to mimic some of the mud run by going fast, stopping and then doing something fast again.
I think most everyone would have gotten three laps or more in. Keeps this in mind because we will do this again. We have a man among us that has the ear of the right people so hopefully we will get clearance soon.
Thanks to everyone for their donations to the Alexanders Youth Network Toy Drive. These kids will really appreciate it. If you have not donated then please bring a toy tomorrow to your favorite AO.
Announcements: Baxter Village race New Years Day at 10:00am.
Joe Davis Resolution Run
That is all! May the force be with you all today and this holiday season!
So we’re still working our way up to the Joe Davis 5k, getting close and getting excited, and the training is getting even more serious. Join the Mountain Goat faithful for run up that looks something like this:
Mile warm up
dynamic stretching
3 x 200 M
2 x 400 M
1 x 800 M
2 x 400 M
3 x 200 M
Cool down
Running should be targeting the I Pace which can be found here:
https://runsmartproject.com/calculator/
Or to give you a sense, pre-calculated numbers looks like this:
6 min mile: 6:28 I Pace
7 min mile: 7:27 I Pace
8 min mile: 8:23 I Pace
9 min mile: 9:21 I Pace
Or if you want to work off of the clock you can divide by 4 to get the per lap time like this:
6 min mile = 1:37 lap at I Pace
7 min mile = 1:43.5 lap at I Pace
8 min mile = 2:06 lap at I Pace
9 min mile = 2:20 lap at I Pace
Hope this helps, see you tomorrow. There will be a light warm up pre-run but I doubt I’ll see anyone else there 🙂
10 brave souls ignored the pending atmospheric disturbances to experience one more climb to Peak 51. Having disclaimed, we took off for something that went approximately like this:
TOP (Tour of Pain) – consisted of 6 stops around the Matthews Elementary campus and nearby for the following at each stop:
SSH x 20
IW x 20
Merkins x 10 (in cadence)
Low Slow Squat x 20
CDD’s x 10 (in cadence)
The rain became more steady by stop #4, but we proceeded… no rain ever hurt anybody! The final stop was on the stage in Stumptown Park… aka our all-weather workout facility exclusive to Peak 51!
After the final Tour Of Pain circuit, we split into 3 teams of 3… staying on the stage. 3-man bear crawl relay, while other two partners do squats. Rinse and repeat with backwards bear crawl.
2 45-second people’s chair… DONE!
Moleskine
The weather didn’t deter today… you guys did awesome! I konw it doesn’t look like much, but my thought was to do the Tour Of Pain relatively quickly, no breaks, and move quickly between exercies to keep the heart rate/breathing up. Hopefully it got close to that!
Great to have Fix it Felix back out!
By the time you read this, Freedom should be a GRANDFATHER!!! RESPECT!!! We’re very happy for you and your family! Super-congrats!
Geraldo did solo pre-ruck (at least he walked off into the darkness…), and Sensei and Slim Fast did sad clown pre-run.
Announcements:
1. Joe Davis Run 1/9/16 — get signed up at https://joedavisrun.racesonline.com/
2. We will plan to meet for Peak on 12/24 and 1/31 on normal schedule.
3. If you’re interested in BRR, talk to Slim Fast.
It was a nice cool, somewhat misty, Wednesday morning. Got out of my car and it looked like is was going to be me and three other PAX with a couple of minutes to go before we started. And then all of the sudden there came a caravan of like ten cars squealing into parking spaces. So, here’s the thang:
Warm up: Mosey up to the turn-about for a light jog, some side steps, a little high knees, a few butt-kicks, and a solid karaoke. Then we headed down to the field for a bit more. There were some side-straddle-hops, imperial walkers, merkins, and mountain climbers. Then it was to the endzone to begin the “thang”
The Thang: With the holiday season fast approaching, I figured it would be the perfect opportunity to implement a little 12 Days of Christmas!
To finish the day, we ran 1 1/2 laps with jogging the bends and sprinting the straights. Then we jogged up to the access road and had ourselves a good ol’ fashion jail brake to the gate.
And that concluded our “12 Days of Christmas” 2015 edition!
Posted on behalf of Ironsides
Three (3), just 3 men were man enough to brave the wet weather to get dealt a deck of pain at Hydra.
At 5:30 the rain had slowed so short disclaimer and we started off with a lap around the school. We began to mosey to the concession area but called an audible upon seeing the puddles in the way and the lack of light YHC needed for the day’s selected routine.
The three of us sought shelter in OP’s dropoff area and YHC explained the proceedings of the day: The Deck of Death.
Card value was the number of reps, with Ace being high (14), and the suits were:
Hearts – Jump Squats
Diamonds – Merkins
Spades – Carolina Dry Docks
Clubs – Imperial Walkers
2 Jokers – 10 burpees each
Once done we had completed 104 reps of each exercise plus 20 burpees.
When I posted at Myrtle we did the DoD and didn’t make it through the whole deck in 45 minutes. At Hydra we did the whole deck in about 25 minutes. Oops. Time to improvise. The rain had stopped, so let’s do another lap around the school. Naturally here comes the rain.
After the lap back to our shelter for Mary. At Iron Horse’s suggestion, we used the cards again, this time assigning the suits as follows:
Hearts – Heels to Heaven
Diamonds – Flutters
Spades – Freddie Mercury
Clubs – LBCs (the IW of Mary)
We made it through 31 cards for a total of 41 Heels to Heaven, 65 Flutters, 72 FM, and 72 LBCs, plus one 10-burpee Joker to finish on.
NMM: The DoD is a workout that feels relatively benign at the start but gets increasingly more difficult as you work your way through the deck. The PAX (and YHC) were beginning to wonder what happened to all of the 2s, 3s, and 4s; it seemed like every card coming was a face card!
Thanks to Iron Horse for the take-out. Thanks to Puddin Pop for the chance to lead again.
No major announcements, just Joe Davis 10K on Jan 9. Also check Twitter for updates on possible convergences next week.
That is all.
18 PAX braved the rain and posted for some delicious holiday Ciabatta, with promises of “no running” paving the way.
For the uninitiated, Ciabatta refers to Tabata, a form of high-intensity interval training developed by a Japanese scientist. Each exercise is performed for 8 cycles of 20 seconds of work and 10 seconds of rest. Doing 8 different exercises / rounds this way is a full F3 Ciabatta cycle. Normally a timer or tabata app is used to mark time, but YHC decided to do so using 20 second clips of popular holiday songs formed into an iTunes playlist and played through my car’s sound system.
Mosey to open space in front of Ulta for COP:
Mosey to shopping center overhang for Ciabatta instruction (and shelter from torrential downpour). Mosey to wall area between Firebirds and Cantina 1511 for the main event.
The Thang
Round 1: Merkorma
Round 2: Dips
Round 3: Animal Walkorama
Round 4: Squatorama (extra credit for holding Al Gore in between exercises)
Round 5: Lunge-orama
Round 6: Plankorama (extra credit for holding plank between exercises)
Round 7: Jumporama
Round 8: Mary (extra credit for holding feet at 6 inches between exercises)
Naked Man Moleskine
YHC doesn’t know what was more exhausting: the actual workout or typing up the BB. The brief downpour during COP was very concerning to YHC (considering my plan for using my car as a rolling boombox), but thankfully it abated after a few minutes, lasting just long enough to completely soak us. The car as boombox worked out nicely, BTW. Hopefully the PAX enjoyed YHC’s twist on F3 Ciabatta. The hardest rounds for YHC were dips, merkorama, squatorama and mary. How about you? Last Christmas by Wham! was Frehleys’ favorite and the PAX seemed to momentarily get lost in George Michael’s sweet voice. Dominick the Donkey was another crowd favorite. Rebel Yell FNG’s “Haggis” and “Mario” seemed a little timid and unsure of themselves, but with constant positive reinforcement and instruction they made it to the end unscathed. YHC hopes they come back. Saw some serious potential there. Thanks to Strawberry and Heartbreaker for the opportunity to lead a fine group of young men.
Hello. It’s me. While the rest of the crew was in California South Carolina, dreaming ’bout how Devil’s Turn used to be, 4 guys showed up at an off-the-books run this AM to light up the puddles in Piper Glen. We ran by Haze’s crib and must have called a thousand times, but alas, he didn’t answer. We headed to PG at a medium pace when it started raining buckets. The jagged sidewalk on Rea ain’t so sketchy with 6″ of water flowing down it. After hanging a Louie onto Old Course, the crew turned on the jets. At the bottom of OC, just past the road with the squatter house, we hit a barricade indicating the road was closed. Turns out the road collapsed. Like crumpled and fell into the woods, collapsed. Following an on-the-fly disclaimer, we found our way to THE OTHER SIDE (Hello, again). Not saying how we made it across – Strava knows the truth. Along the way it rained buckets – full on monsoon style. @Brew, hot off a flight from the great mid-north blazed his own trail. @Beaker, @Pro, and YHC stuck to the 6-mile loop. Rain and road closures kept traffic to a minimum, so we had that going for us, which was nice. Everyone made it back alive. @Pro “forgot” a towel…and his M’s driving his ride today. Poor gal. @Beaker hit it hard, despite a mild case of black lung. @Brew took us out. Soggy day fellas – T-claps.