#PreBlast – JoeDavisRun Prep week 5 of 8

#PreBlast – JoeDavisRun Prep week 5 of 8

 

F3-Swift will launch at 0515 on Tuesday for the preparation of the JoeDavisRun 5K/10K Week 5 of 8.  Come early at 0500 for extra credit 2nd F run.

This is the PEAK Interval pace week of the cycle with the longest Interval pace segments.  If you get through workouts like this, you’ll see some big gains!

  • 0515 – Warm-up and drills. ~1.5mi. Heading over to Rushmore Dr for the workout.
  • 0530 – Start the Main Event – all done as Out & Back on a section of the very flat Rushmore Dr – i.e. 5 minutes done as 2:30 out, turn, 2:30 back
  • 0610 – Head back to COT

Announcements:

  • Thursday 12/17 – JoeDavisRun Preview run at the course.  @0515 – Laces Out (Walter Elisha Park) – Join Sir Topham Hatt for a preview run of the Joe Davis Race course, during the normal Laces Out workout this week.
  • Recommended Threshold Pace training for this week (YHC will be doing on Friday at SCMS) = 15min Threshold Pace, 3min Rest, 10min Threshold Pace, 2min Rest, 5min Threshold Pace
  • Recommended Speed for the weekend – Race or the 4×200,2×400,800,2×400,4×200 R-pace pyramid.

 

“First we’ll make snow angels for two hours…” **

“First we’ll make snow angels for two hours, then we’ll go ice skating, then we’ll eat a whole roll of Tollhouse Cookiedough as fast as we can, and then we’ll [run The Wiggler].”

Don’t be a cotton-headed ninnymoggins! Come run The Wiggler.  Corner of Foxcroft and Rothwood – 5:45 am launch.  Tell your friends.  Elvin pace…

 

**Buddy the Elf, Elf

EE’s Paracourse of Pain Pounds Plenty of PAX

Hey why not the letter P?  18 PAX navigated the dense foggy gloom to the Outland campus for a morning beat down through EE’s Paracourse of Pain.  Some ideas may be better left on paper.  This was NOT one of those ideas!!  Everyone is pumped up with Horse Head’s #awful music, Let’s get it started!!

THAT PRE-THANG
EE 0600 Solo-amigo 5 miler #Sadclown – More below.

COP
Warmup Hairband Metric Century around 2/3 of paracourse to parking lot
SSH x 35 IC
IW x 15 IC
WINDMILL x 15 IC
MC x 15 IC – Stay in Plank
Merkin x 10 IC
LSS x 15 IC

THE MAIN EVENT

EE’s Paracourse of Pain
This loop was intended to include many of the awesome painstations we enjoy each week at #F3Outland.  It goes something like this:
Begin near flag pole in middle school parking lot
Run to the First cone near small parking lot island heading toward parking lot entrance/exit
35 x LBC
Continue Run on sidewalk to top of hill towards and around Spirit Rock towards buses
At Cone right before 1st bus, 20 x Merkins
Weave The Cheese of entire bus lot (approx 100 yards & 15 buses) to cone at end of bus line
(Alternate Karaoke R/L, Shuffle R/L, Backwards run for extra credit in between buses)
35 x LBC at end cone
Run back up hill past 1st bus to cone
20 x Merkins
Run to top of Hill near sidewalk where we alternate 5 x (5 pairs of cones 1 at top and 1 at bottom):
5 x Burpees at top of hill
Run down hill to corresponding cone
5 x Bombjacks
Run back to top of hill to Next cone and repeat sequence until you complete all 10 cones.
This completes the “loop”
Once you have finished, run back and Pick up and finish with the Six!!

REPEATO PARACOURSE OF PAIN

EE Calls an Audible from 3rd Repeat and changes parking lot cones around and pulls out the famous Epoxy Plates for:
Team Hairburner Relay Medley w/ 2 x 45# plates
Split PAX in 2 teams of which we split each team into 3 stations (approx 35 yards apart each)
Start 45# plate hairburners with each team at one end, push to center group to switch plate pusher who pushes to end group to next PAX who immediately starts the journey back.  We continue hairburners while waiting PAX perform called exercises.  Exercises include:SSH, LSS, Flutter, Dolly, Burpees, Lunges, Merkins and more.

At one point Horse Head thinks it is a good idea to remove the center group and hairburn the entire distance of the end groups (~70 yards).  The PAX alternate between burners while the waiting PAX perform called exercises which repeat many of the above.

Once all PAX complete the Hairburners to Heaven, mosey to middle school wall for:
PC w/50 60 AP IC
20 x Speed Squats
PC w/ 40 AP IC
15 x Donkey Kicks
PC w/ 30 AP IC
20 x Speed Squats
PC w/ 20 AP IC
20 x Donkey Kicks
20 x Curb Incline Merkins
20 x Curb Decline Merkins

2 MOM (EE calls a few PAX to Shout Out)

15 x 6″ to 90 degrees to Heels to Heaven repeats
15 x Crunchie Frog (Happy)
10 x Smurf Half Burpee Things (Counter Top)
20 x Back Scratchers IC

Quick Lesson learned that if a Pre-Workout Tweet goes unanswered, that probably means no one is showing up.  I held onto a glimmer of hope that maybe one would escape the fartsack at 0600 (MID 50’S FELLAS IS PERFECT) for a little pre-run only to find myself running solo through fog so thick it would put yo grandma’s gravy to shame! That’s OK, the Pre-Run gave YHC an extra 40 minutes to refine the planned paracourse with additional running and extra pain stations!  #Yourwelcome!

This must have been a very mild December morning as Big Trade decided the temperature was on the money for another beatdown!  Always good to have you out showing off the new additions to your #BatBelt!  Strong work today by Smokey who led the paracourse and didn’t look back.  He steps out of his car at 7:59.59 and does not stop running until 8:00 #Strong.  Also noticed big work by Hoodie, LeMont, Count and Shepard and the rest of the PAX pushing hard!  Donkey Kong is king of the plates and any exercise on all 4’s #TarzanJr.  The Late Show and Counter Top are Fit,Form, & Function Masters for each exercise with perfect posture.  Great to have Good Luck today from Asheville pushing hard with the Outland Crew!  Awwww, to be 29 again!  Happy’s 2.5’s Hello Kitty and Milky Chance were working on their Beast Mode craft!  We picked a good day to have a good day!

Announcements:
– Glass Joe’s Attendance Challenge with Commitment is next Saturday.  Bring your Father, brothers, cousins and all male friends next Saturday.  Lowest Attendance site between the two AO’s next Saturday the 19th will begin the 26th workout with 100 Burpees!!- Prayers for the family Horse Head knows, The Vanciver’s, who lost their newborn after 24hours (passed away with Anencephaly)
–  Happy needs Suits
–  Counter Top needs Toys for Kids

Thank you for the Strong take out by Smoky

Always A Time in the Outland!

Double E

Commitment burns off the FOG!

Literally and figuratively speaking the pax of 21 burned off the FOG with a high energy work out that cleared the air and apparently a PAX members head as he enjoyed a Christmas party last night, HA! No Advil necessary for him after the sweat he worked out by 6:45:)

Warm Up:

50 SSH

40 MC

30 IW

20 Reverse Lunges

10 Merkins

The THANG:

Truthfully we had such a large pax I had to modify so I don’t remember all we did but I do remember some, so here we go.  Mosey over to the rock wall, quick peoples chair with some air presses. Grab a friend and partner up,

Partner 1- Curl Partner 2- Run Down w/rock and do 10 Burbee; Flapjack

We did this 4 times with Presses, LSS, Curl to press and finished the last round with 15 Burbee’s and then a quick set of LBC with rock on your chest. Ditch your friend, and we mosey over to the bridge with a quick stop to do 10 Burbee’s and a quick lunge walk across the bridge.  Plank it up with some rock hoppers in cadence.

Line it up for plank Indian Hop up to the the short wall.  Quick Peoples chair then,,,,10 more burbees,, on your six for some LBC’s and Protractor ab work out. Mosey up to the cinder block pile and we begin to work.  Round of 15 shoulder shrugs in cadence, followed by staggered Merkins Left (10 Civilian count) Center then right.  Ditch the blocks and mosey back to the wall with a quick bear crawl on the way.  10 More burbees and 15 flutter kicks in Cadence.  Mosey with a quick backwards lundge across the bridge and plank it up on the other side. Mosey back to the rock pile, 10 Burbees.  Mosey back to base for a short round of 15 LBC’s and 25 Russian twists in cadence.

 

Moleskin,

Going to be a bit sappy here but this group is amazing and more and more men are choosing to get out of there comfort zones (FART SACKS as well) and become better men, both physically and spiritually.  You all continue to inspire and challenge me to be a better Husband, Father, and most importantly a follower of Christ.  The Sad news is that we are all going to die someday, the good news is we get to choose what we are going to do with our lives until that time comes.  I am honored to be part of a group of men that CHOOSE to not waste there time and their lives and CHOOSE to find a ways to improve it.  I don’t have time to call out everyone, but i am seeing strength and gains in this whole group and for those that are new, if you CHOOSE to continue and stay #committed, I think you will find out quickly that you can push yourself more that you realize and the rewards for that are more than I can explain.  Bouncer, thanks for taking us out!

Announcements:

Spartan Race April 9th and 10th

Bring a friend next week- Outland is going to wish they never made this bet

 

What do you get when a Tarheel and a Blue Devil lead a F3 workout?

A Tar Heel and a Blue Devil combined to test 12 PAX at McKee Road Elementary.  As of now no earthquakes to report or other earth shattering events as alumni from two heated rivals each took 1/2 hour to push the PAX to their limits.  SF was planted firmly in the soil and promptly at 0700 we headed out to get some work done on a 50 degree December morning.  Have to enjoy these days while we can as you know it is going to turn colder soon.

YHC took the first half lead and led the PAX on a little run down to the bus parking lot, mixing in a little backwards run on our way.  Once there we circled up for COP:

  • SSH x 25 IC
  • IW x 25 IC
  • Squat x 20 IC
  • MC x 20 IC
  • Merkins x 10 IC

Time to head over to the track for a round of 7s.  We lined up on one side of the track.  Ran across the track infield and completed 6 CDD.  Ran back to other side for 1 Jumping Lunge/SMC (each leg).  Continued this cycle with 5/2, 4/3, etc.   As leaders finished, we planked up to wait for the 6 before heading over to the wall at the front of the school.

At the wall, instructions were given to complete 3 stations.  BTW Wall Walk for 15-20 feet, Broad Jump across the bus parking lot, and then Plank Walk on the curb for 20-25 feet.  At this point Joker commented about how much he enjoyed that set.  Felt obligated to keep the PAX happy so we completed another round.

Once the 2nd round was completed YHC led the PAX back over to the bus parking lot for a Suicide Ladder.

  • First round was 3 stops w/ 5/10/15 merkins at each stop
  • 2nd round was 5/10/15 Prisoner Squats
  • 3rd round was 5/10/15 LBCs

Finally, head over to track infield and we circled up for 6 MOM.  Completed the following:

  • Dolly x 20 IC, hold’em 6 in
  • Flutter x 20 IC, hold’em 6 in
  • Rosalita x 20 IC

With the first 30 min on the books, YHC handed the keys over to Floor Slapper for 2nd half.  Floor Slapper led the PAX behind the school and we circled up for mini COP:

  • Low slow squat x 40 IC
  • Mini Merkin Death Spiral – 8 merkins, hold 6 in plank for 8 sec, 7 merkins, hold 6 in plank for 7 sec, and continued on down to 1 merkin and hold 6 in plank for 1 sec.

Made a short mosey over to the back playground for some Circuit work:

  • 10 pull ups, 20 jump squats, 30 LBC
  • 15 knee ups, 20 step ups, 30 flutter

With the fog finally lifting, Floor Slapper led the PAX over to the Nature Trail.  Gathered at the benches and completed 25 dips & 20 derkins.  Trail run.  Repeat the 25 dips & 20 derkins.  Next we completed 25 squats and 20 lunges before completing another trail run.  Repeat the 25 squats & 20 lunges.  1st run around the trail was a bit of a cluster as Joker led us on a off road/route/trail adventure.  Hard to see the path with all those leaves.  May need to bring out a rake with us in the upcoming weeks.

Once we were back at the entrance to the nature trail instruction was given to bear crawl back up the hill to the service road.

Head over to the wall at back of school and find a piece of wall for PC:

  • PC x 1 min w/ 40 air presses
  • 15 Donkey Kicks
  • PC x 1 min
  • Lunge walk

Partner up with PAX of similar speed for CMIYC around the school.  Partner 1 heads off around the school.  Partner 2 completes 5 merkins and then takes off to catch Partner 1.  Once reunited, Partner 1 completes 5 merkins and Partner 2 continues the run back to launch point.

Finish up with round of Mary including Freddie Mercury, Russian Twist, modified version of Dying Cockroach, Dolly and Flutter.

COT

NMM:

  • Floor Slapper slated to kick off the workout and lead the first 1/2.  However, with a pretty thick fog at the start and Floor Slappers plan to utilize the Nature Trail, request was made for YHC to lead the COP and first half.  YHC was happy to oblige.
  • Joker has definitely bounced back from a few injuries he was dealing with a while back.  He was pushing the pace and out front for much of the workout with Lobster Roll, Cold Cuts, Floor Slapper, O’Tannenbaum and Squid up front at various points throughout the workout.
  • Nice to meet Nomad out in the Gloom this a.m.  He was site FNG, though he has posted previously at the school for The Matrix.  Hope to see him back out with us on some Saturday mornings when his schedule allows.
  • 3 respects joined us for the fun this morning with Nomad, Twister and Pink Panther in attendance.  However, don’t let the ages fool you.  All 3 were putting forth strong efforts.
  • Kotters goes out to Young Love.  He has recently returned from IR and it was good to have him back out at Area 51.  Mentioned plans to have a meniscus issue cleaned up this January after the holidays.  Thoughts and prayers will go out for you for a successful surgery and a complete and speedy recovery.
  • Last but not least, tclaps to Huggie Bear for another solid effort this a.m.  He has become a regular at Area 51 AO and has also stepped up to take on regular Q duties in the rotation.

Announcements:

  • Area 51 X-mas party this evening.
  • Toy Drive for Alexander Youth Network through 12/19/15.  See link below for additional info posted to F3Nation website:   Alexander Youth Network Toy Drive
  • Joe Davis Run to be held in Fort Mill on 01/09/2016.  5K and 10K options.  Registration link can be found here:    Joe Davis Memorial Resolution Run

Gloom at The Rock

8 men showed up to The Rock and we’re not afraid of the real gloom and fog. Here’s what we did.

Warm Up on the smoothest pavement in Charlotte

  • SSH
  • Low slow squats
  • IW
  • Merkins
  • Some other stuff

Run to Park

  • Circuit: 10 pull-ups, 10 derkins, 10 dips, 10 donkey kicks, run a lap
  • Rinse repeat x15 (except pull-ups)
  • 10 step ups each leg, 10 jump ups
  • Big Hill: 10 merkins at each light post on way up, 10 jump squats at each light post on way down

Run to entrance 2 at church

  • Flutter, sprint up and down hills
  • Dolly, bear crawl down and run backwards up (crowd pleaser)

Rock work – press, curls, squats, triceps

Sprints up and down parking lot (4 corners to run out the clock) with some merkins, CDD, LBCs and wall sits with air presses

It was an honor to lead. We covered 3.8 miles and the group stayed tight, strong work. Big shout out to FNG Etrade who dominated on the sprints at the end. Enjoy the El Niño weather while we can.

–Harley

 

 

A Visit from Cindy

SF planted, 7 pax were properly disclaimed and off we went into the foggy gloom. Mosey to the field and circle up.
SSH X 15 IC
IW X 20 IC
LSS X 20 IC
5 Burpees OYO
Mosey to Playground for Cindy
20 minutes – 5 Pull ups, 10 merkins, 15 squats rinse and repeat for the time.

Mosey to wall for people’s chair 3 rounds
1 minute each round with last round 50 air presses.

Mosey to concession area for circuit work
Dips x 15, Incline Merkins x 15 , CDD x 15
Dips x 15, Decline Merkins 15 , CDD x 15
Step Ups 10 each leg, Lateral Lunges x 10 each leg, 20 LBCs Rinse and repeat the last circuit.

Mosey to field for a visit from our good friend Jack Webb up to 5 and back down
Line up on the sideline for Triple Nickel.
LBCs on one side of the field with Jump Squats on the other.

Circle Up for Mary
Sid the Kid X 10 L & R OYO
LBC x 15 IC
LBC right x 15 IC
LBC left x 15 IC
Protractor pax choice on degrees
Dolly x 10 IC
Rosalita x 10 IC
Elbow Plank good form key x 3

Mosey back to launch. Done!

Great work by everyone. Great 2nd F throughout the workout and only a couple of complaints about the shoulder discomfort expected tomorrow. YHC has a bad hamstring and IT band issues, the goal was to smoke the pax shoulders and work some core in there. I hope the pax got what they came for. Great work by everyone on Cindy. It sounds simple until YHC makes the call “we are half way there.” Plan was to do a couple more air presses on the wall sits, but Slim Fast asked the question of how to get pax on IR out to workouts and keep them working out in different ways. We discussed that through the first 2 minutes and then went to the air presses. Great thought Slim Fast. Depending on the injury pax have to make the right decision for them and we as their brothers in F3 need to keep them engaged when they cannot post so they will come back out ASAP. Discussion needs to continue.

Thank you Slimfast for taking us out. Strong word!

Announcements
1)Joe Davis Run 1/9/15 – Sign up. YHC is running/jogging/walking it. You can too. Great Cause!
http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
2)Toy Drive for Alexander Youth Network –
http://f3nation.com/2015/12/02/alexander-youth-network-toy-drive/
3)Christmas Party Tonight – Bring Snacks for Calvary Food Pantry.
4)If you are interested in running on a 12-man Blue Ridge Relay team, contact Slim Fast at mcalisterlance@gmail.com. This will be a great opportunity if you’ve never done one before.

Day Zero BB – Full Body

15 PAX including a FNG posted this morning. We covered nearly all the main appendages and everyone left with something. Breakdown:

We mosied (past tense of mosey?) to Kobe Court and warmed up. We did stuff.

We mosied to Tuesday Morning parking lot. Announcement: TM is closing. Who would have ever thought that a discount clutter store in a nondescript shopping center hole with no signage would ever not thrive? Weird.  @StoneCold teared up when he saw the “Store Closing” sign. We consoled him and told him that TMs are elsewhere in the city which seemed to lift his spirits.

Partner up. A runs backward toward the entrance while B does 5 merkins and catches him, flapjack. Run back to start. Same thing with 10 merkins and karaoke. Run back to start. Same thing with opposite karaoke direction. Run back to start. Everyone backward run to entrance.

*Modified Matterhorn* – 10 burpees at bottom of hill, 10 burpees at top, 10 burpees on other side of the mtn. Run all the way back. 25 jack knives. Rinse and repeat X 3.

Mosey to playground. Teams of 3 at each pullup bar. 6X6X6X6 pullups (inboard/outboard/1-1, 1-1), 5X5X5X5, you get the point. Total of 85ish pullups.

Run around the school track (#weirdtrack). @McGee took over for the last 7 minutes and crushed our legs. Crushed. T-Claps @McGee who did that all while having SARs.

Moleskin: @IronHorse stamped his approval for today’s workout. What more do we want?

@Rachel (FNG) wandered up to the AO at 0645. He heard about F3, saw PAX around town, stickers on cars, did research and posted on his own. He also crushed the workout, not passing the Q so as to not embarrass him on his first post. In COT, he muttered that he’s from Cheboygan, Wisconsin (not really) and that he’s a Marine which got a lot of “Ooohhhhh, ok’s.” He got a chick’s name which says it all. T-Claps brother.

Pullup group A finished much faster than pullup group B. Sources report that group A did almost no pullups, sat in a circle and told ghost stories to each other. Group B was swole (#spellcheck) when we finished which was the intended goal.

@TurkeyLeg is an absolute beast. @Alf was also hot on the trail this morning. @Rachel – you wow’d us all. Keep coming out.

@Prohibition brought some sweet tunes including the #MichUltraSong. Well done. *Insert Michelob Ultra Commercial*

Thanks to @Hairball for letting me Q. This workout is always hard which I appreciate. Hope to have contributed to the cause today.

Area 51 Christmas party tonight. Read about it here. Bring some stuff for charity if you’re coming, see link for details.

Sound off below.

Olympus – A Greek Name With A Few Turkish Getups

Image result for russian kettlebell swings picture

YHC was nervous to Q his first kettlebell workout and so the eyes were open long before the alarm was due to go off (thankfully remembering to turn it off, personal experience suggests that M’s do not like that).  Kettlebell videos were watched on youtube, pictures of Russian military men demonstrating form were viewed, some of the moves were practiced (in the spirit of if you can’t Q it…) and subsequently discarded and eventually a plan was made up which went something like this for the 8 pax that showed up in the fog to swing some bells:

The Thang:

Quick lap around the track (which it turns out is .2 of a mile)

SSH x 25

IW x 20 (many pax excited for the Star Wars debut)

cover off on your bells

10 full start/stop swings

The format was explained as some type of movement and then some type of 10 swings, could be regular 10 swings, could be one handed could be doubles with your partner while they plank, so you can just imagine the variety!

  • Deadlifts x 10
  • Figure 8’s x 10 each way
  • Around the Legs x 5 each way (only the Q is not coordinated enough to hold onto the bell)
  • Good mornings x 10
  • Around the world x 10
  • Around the world on your knees x 5 round 1, x 7 round 2
  • Half Get up x 5 each side first round, x 3 second round
  • Turkish Get Ups x 3 each side first round, second round x 0 each side
  • Pullover or ball smasher (apparently, were the pax were just busting YHCs on this one?) x 10
  • Superman Kettlebell style x 5, yeah this one was tough
  • Crunches holding bell but with feet on the ground x 10
  • Sumo squat to high pull x 10
  • Long cycle reps, with partner and lighter bell (double) x 10 each

Also mixed in a random round of LBCs x 20 and on the partner work the planking was almost as tough as the movement.

A couple of crowd favourites at the end, thanks to Witch Doctor for the Swing and Squat, to Mighty Mite for the Kettlebell burpees (crowd pleaser in the most sarcastic way), Goblet squats and a few swings to finish it off.

NM:

The pax kept it moving pretty well, so much so apparently that the site Q himself left with 15 min to go, mumbling something about some type of youth athletic competition, anyway thanks for bringing the speaker and letting YHC Q it was truly and honour.  Destiny really hung in there, many grunts and groans were heard throughout, names will not be mentioned on those since likely the YHC was a big part of it.  Always good to see Mighty Mite who makes YHC feel like a homebody, looking forward to seeing you move over the holidays brother.  Witch Doctor was quietly getting at it and Geraldo was throwing the Ruck on and around (literally) throughout, kudos on that one!  Ickey issued the 55lb challenge to YHC which I at least tried (gotta know one’s limitations, not as strong as Ickey just yet).  Anyway, comments always expected below.

Announcements:

Alexander Youth Network toy drive, info found in the blast here: http://f3nation.com/2015/12/02/alexander-youth-network-toy-drive/

Joe Davis Run sign up, link posted for Ickey: https://joedavisrun.racesonline.com/

Christmas Party tonight

 

 

American Bad….

Posted on behalf of ‘Merica. Detroit – Recognize

Warmup:
Side straddle hop x 15
Mountain climbers x 15
Merkins x 15
Imperial Walker x 15

Mosey to station 1
(1)
Dips x 10
Derkins x 10
Step ups x 10
Buried x 10

Mosey to station 2
(2)
People’s Chair with air press in and out x 10
One legged people’s chair with air press x 5 each leg

Mosey back to station 1 (repeat)
Mosey to station 2 (repeat)
Mosey to station 3
(3)

Jump ups x 10
Wall sit Freddy Mercury’s x 10
Merkins x 10
LBC’s x 10

Mosey to station 1 (repeat)
Mosey to station 2 (repeat)
Mosey to station 3 (repeat)
Mosey to station 4
(4-The Hill)

Bare crawl up the hill
Lunge walk down the hill
Merkin ladders at top and bottom x 10

Mosey the parking lot for lunge walk straightaway
Mosey to next parking lot for final straightaway sprint

Circle up for some 6Mom
Crunchy Frog x15
Russian twists x15
Heels to heaven x15
The Rosalita x20
Flutter x25
LBC’s x25
KR
Open Moleskin – sound off with remarks. Good VQ K/R

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte