15 men decided to get on the Bratwurst bandwagon and train for Joe Davis 5k/10k Run greatness. Bratwurst has laid out an 8 week plan (we are on week 3 currently) to get us in great running shape, grow more hair, and get promotions at work. Actually only one of those is true, but that one is really true. The guy is a scientist.
So the plan for the day was to head up to the #DangerZone so named because the sidewalk up Rea Rd to 51 is precarious with jagged edges and slick mud holes. Our own Stump Hugger proved the danger involved on our first outing to these parts where he proceeded to find one of the mud holes and took a dose of sidewalk to both knees. After concluding his Q’ship of the day, he was seen with blood draining into his socks. #Dedication
But now back to the plan of the day. It was to get North past 51 on Rea Rd and run one mile out and one mile back at T-pace followed by a 2 minute rest. This was done a second time. The third 2 mile interval was out 1/2 mile and all the way back to the parking lot. To get the full 2 miles of the final interval required a 0.1 mile out and back on Bevington Place. Total distance was around 6.5 miles.
The intervals were great on the 1 mile out part because they were rolling down hill the whole way. However, this ease came with the price of having to run back up the hills for the second mile. It was difficult. #ironsharpener
It was nice to welcome Swayze and Mario out to Devil’s Turn for the first time. It was a rough one to start on but hopefully it didn’t disappoint. We will welcome their strong running style any day of the week. Actually DT is only on Thursdays, but you get the point…
Bratwurst and Frazier were on some different level of iron sharpening out there this morning. After the first 100 or so yards of irrational exuberance of some of the PAX (including YHC), they were lost to the early morning gloom far out in front. This bodes well for Frazier’s upcoming marathon and for Bratwursts Joe Davis run aspirations.
Haggis was uncharacteristically restrained this morning and seems to be saving the aggression for the marathon in a little over a week. Smart move there. However, following the marathon there is a new challenge at the Joe Davis 5k. #beatHaggis There it’s been said.
Hairball, Prohibition, and JR Tolkien were battling out there as were a big group of the rest of the PAX which seemed to be in different orders each time we circled. There was definitely some iron sharpening going on out there!
Mall Cop and Wolfman ran the tried and true route out to the SCMS and back. They are there week in and week out pounding the pavement. You have to respect it. Awesome work.
Announcements:
Short and sweet in the interest of wanting to get this out:
We are now working on our 5k for the Joe Davis Run (pretty sure you’ve all signed up at this point right? RIGHT?)
400 M at 5K Race pace
100 M recovery
This will be repeated quite a few times, how many is a good question it will be tbd but estimated around 10-12
5K Race pace? Ah yes, one could look it up using our recently acquired mile times (or estimates if you haven’t run one in a while, or find a similar pax and stick with them) can be found here:
http://runsmartproject.com/calculator/
Type your mile time on the initial screen then click on the “Equivalent” tab and look up 5k
Stump Hugger is to thank for training YHC on how to make that an actual link, hope it worked.
For those of you experts following along at home this is pulled from an old running planet 5k workout regimen.
Here is the game plan for Centurion tomorrow. We are staying on campus but are going to cover a lot of ground. There are three areas of the campus we are going to concentrate on. I know Centurion likes the Bermuda Triangle so this is a take on that but on campus.
We will do a quick warm up in the AO parking lot. After we are nice and warm we will commence with the festivities.
We will run clockwise from the AO with parking lot, picnic tables facing Hwy 51 and the parking deck as our three points of the triangle. This is a competition so the person that wins gets the most rounds in by 6:15am.
At the picnic tables you complete one cycle of 20 of each exercise. Derkins, Dips and step up/jump ups. Good form on all of this Chelms.
Run from the picnic area to the parking deck. We are using the three sets of stairs on the parking deck. You run up the first set to the top and do 10 Sister Mary Catherines. Run over to the next set of stairs going down to the bottom where you do 10 Sister Mary Catherines then over to the last set, which is the ones closes to Walsh ave where you do 10 Sister Mary Catherines.
Now run across the parking deck to the first set of stairs that you came up and back down to the AO parking lot where we started. There you do 20 of each ab exercise: Flutter, Dolly, Freddy Mercury and American Hammer aka Russian Twist.
That is one round. Get in as many rounds as you can in the time allowed.
Frasier
YHC rolled into to the gloom of meathead with his bell in one hand and blue box of tunes in the other. 45 minutes and 12 more pax later, one of these had been worked hard and the other hardly worked.
COP (for the sake of catching strays)
THE MAIN THANG
Round 1 – THE DIRTY DOZEN (1967, Action/Adventure, Thriller; starring Charles Bronson, & 12 other blokes)
Round 2 – THE MAGNIFICENT SEVEN (1960, Action/Adventure, Western; starring Steve McQueen, et al)
(Partner with like size bell; pax 1 does exercise, pax 2 breathes)
Round 3 – THE HATEFUL EIGHT (2015, Western; starring Samuel L Jackson and seven other fools)
(Partner with like size bell; Pax 1 does the exercise, Pax 2 does Crunchy Frogs, then flapjack till whole list is complete)
6MOM – THERE’S SOMETHING ABOUT MARY (1998, Comedy; starring Ben Stiller, Matt Dillon, Cameron Diaz (did you even notice the rest of the list?))
COT
MOLESKINE
Not sure who or what to expect, YHC came with one thing in mind; heavy and lots of it. Not sure how to pull this off with such an accomplished PAX of meatheads, so he resorted to the basics, a bigger library of tunes, and some Saturday Matinee esque movies. Maybe he shouldn’t have been so lax with his tune selection, afterall it is go heavy or go home and a slower LeCrae doesn’t quite fit that bill; at least that is what the grumble chatter was about. Round 2 he used a bootcamp style rep-count for the sevens which tripped up some of the more 0.0 pax, but they caught on. By the time we got to the Hateful Eight, mumble chatter was knocked down a notch while everyone grinded out each set of eight with hateful force. Then we got to the MARY, but by this time single bells were a welcome repose. Then the alarm bell and time to end it for today.
Thanks again for the opportunity to lead. It’s always an honor.
The phone wasn’t working right at the end, and YHC memory is not what it was. Please sound off if he forgot your name in the roll-call.
AYE!
As two gentlemen were still exiting their vehicles, we darted all the way from the cinema side lot to the front lot. While we traversed, we did some warm-up high knees, butt-kickers and side shuffles.
COP
SSH x 15
IW x 15
CCD x 15
Merkins x 15
We picked up and moseyed to the lot near the Rea Rd entrance to Stonecrest for a quick relay. Three-man team raced via bear crawls, crab walks and sprints. (Mary of choice during your break.) Our recovery included five deconstructed burpees.
Then we hauled over to the plaza next to Pearlz and Apricot Lane for the start of reindeer games.
Reindeer Game #1 Hop Wars
Two men hop on one leg while pushing his opponent in an attempt to knock him off balance forcing him to put both legs down. (Repeat opposite leg)
Reindeer Game #2 Plank Wars
Two men in plank position attempt to slap the top of his opponent’s hands five times. (Best of three)
Reindeer Games #3 Arm Wrestling
At the four top tables Pax were seated and arm wrestled. The winners stayed in the tournament until we had our champion. Congrats Fracks! (Dude has sewer pipes for arms.)
We headed back to the cinema front lot for Mary including Dolly, heels-to-heaven, Rosalita and Freddy Mercury.
Reindeer Game #4 Indian Leg Wresting
Bucky handily won this tournament.
We brushed off to the fire lane in front of the cinema for grinders. Three-man team raced and completed a variety of exercises including squats, merkins, Carolina Dry Docks and Peter Parkers.
Two-minutes of HIIT – plank curb taps and toe taps. 30 Merkins to close the set (wide, regular and diamond). YHC took us out.
Moleskine
Today may not have been the most brutal workout, but it was a lot of fun. I had some anxiety about the games, but today’s crew was in good spirits and I didn’t hear any griping. Honorable mentions to Loogie who finished second in both arm and Indian leg wrestling. Tuck and Heartbreaker also advanced far in both contests. (I was creamed in the first round in both tournaments.)
Announcements
Alexander Youth Network toy drive – https://t.co/8mhaOsm1y
9 PAX launched from the friendly confines of the Vine Restaurant on Tuesday morning for a little yogging before the main event. What perhaps was a record PAX for the pre-run, was also perhaps a record number for those bailing and choosing Bagpipe (3). We picked up 6 more yoggers in the Parking lot at 0515 and set off for the socialist Eastern lands of Ballantyne at North Community House Rd.
The THANG:
Moleskin:
Variety: VO2max Intervals (see below).
Intensity: Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for “hard” runs, then go by feel and imagine 5k race pace, as he intensity of each run.
Purpose: Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up.
Week 4 next week will be trying a new spin of an old workout. The 2/1/30 will shape shift to the mixing bowl.
Men of Area 51,
As many of you know, F3 has a longstanding relationship with Alexander Youth Network [AYN]. AYN is a non-profit organization that provides professional treatment to children with serious emotional and behavioral problems. There are up to 36 kids [boys and girls, ranging from 8-14 years old] that live at AYN, receiving daily treatment over a number of months. Many of these kids have come from rough circumstances, including physical and emotional violence. F3 has had a partnership with AYN for over a year. We’ve done about 15 workouts with the kids; we hosted a cookout for the kids, and the F3 Foundation has purchased outdoor sporting equipment for AYN.
With Christmas right around the corner, we’ve decided to embark on a “Christmas toy drive” to buy NEW toys for the boys and girls at AYN. We have assembled a group of Toy Qs that will get the word out and coordinate the toy collection efforts across Area 51 during the next few weeks. The Toy Drive will end on the morning of December 19th. See below for a list of the Toy Qs, and also for the wish list items that have been provided by kids at AYN.
Toy Qs
Alexander Youth Network 2015 Holiday Wish List
During this busy holiday season, Alexander Youth Network is honored that you would consider donating new toys for our children. Below is a list of their greatest holiday needs this year, based on wish lists collected from their children.
16 Men arrived at South Charlotte Middle eager to get to work. There were only veterans in this crew so with a quick disclaimer away we went.
Run it to the Child development center parking lot for burpee/merkin mixer
SSH x20IC (just because)
5 burpees
Merkin x10 IC
5 Burpees
Close Grip Merkin x10IC
5 Burpees
Widearm Merkin x10 IC
Run it to Davey Park and Plankarama
From the bottom gate, alternate forwards run and backwards run with 20 Merkins at each LightPole – continue until we reach the park office parking lot at top.
Flutter on the curb until we all finish
Return flight to bottom gate alternating forwards run and backwards run with 20 Squats at each LightPole – continue until back at gate.
Run it playground and grab a partner.
P1 Runs to Bottom Gate and Back
P2 Completes Called Exercises (flapjack)
3 rounds of the following – 10 pullups, 10 Hanging knees to elbows, 10 DryDocks, 10 Squats
2 ronds of the following – 10 LBC, 10 Flutter Each Leg, 10 Heels to heaven, 10 Tricep dips
Gather your partner and run it back to Charlotte Middle School
Right at 6:15 – Cirlce up for Namarama
Moleskin- 100 percent humidity, light mist and fog awaited the pax this morning. As did a running intensive upper body beatdown. The pax met the challenge head on w/only a few moans and groans during the warmup and during the last few sets of merkins at the lightpoles. Not sure about anyone else, but the last few reps proved pretty challenging during the merkin round. Can’t recall how many lightpoles there were but i’d say somewhere in the neighborhood of 10 (that’s 200 merkins during that round). Lots of guys running hard between the poles with Buttermaker, Good Hands and Header leading the charge. Floor slapper and Semi Gloss were pushing hard during the partner work as it seemed everyone was getting after it. Not too much chatter out there this morning, but if anything happened to catch anyones eyes or ears, please post in the comments.
Announcements:
Holiday Party 12/12 at Sardis Swim and Racquet Club – Sign up by 12/4
Joe Davis Run 1/9/16 (see weekly email for preblast and sign up link)
12 Pax parted the fog and mist and did some parking lot work. If there was a shovel flag I missed it, or could have been lost in the gloom. My shoes couldn’t handle another wet workout, so only parking lots this time around. And with an AO like this one, that wasn’t a problem.
Scabby and Margo ran in with a solid 3.5+ showing before the workout.
No FNGs so a quick disclaimer and welcome were given, then off.
Thang
Mosey around the 3 parking lots on the 51 side, around the circle at the front to the new courtyard for COP.
COP
SSH x 30
IW x 30
MC x 30
Mosey to the small turnaround circle close to the church.
Anvil Parking Lot Tour 2015
The turnaround was home base, every time we returned it was 10 burpees. From each of the 6 parking lots running away from the church in a south/southwest direction, the pax ran to the end and performed the following escalator and then returned to home base for burpees before running the next lot.
Mermaid led us in some plank work while we regrouped, then to hit the last 3 lots.
Mosey to the rock pile
Mary 1-2-3
Pax partnered up with each pair combining for the following.
Returned rocks and gave it all you got to the cars for COT.
Moleskin
Strong showing by all in attendance today. YHC stayed up too late watching the Tar Heels and paid dearly, I felt my own pain, bled my own blood. But can check Anvil parking lots off the bucket list. Lobster Roll and Mermaid led the charge to the front, but everyone stayed pretty close together. Garmin (not the kids Angry Birds watch) had us at 2.25, I would have thought more, Margo must have laid back after that prerun, I kid. Young Love took us out with a great reminder for the week and prayer, good to have you back. Appreciate the opportunity to lead.
Sign up by Friday for the Christmas Party on the 12th. Canned goods will be collected for the Calvary food pantry.
Hey when its time for me to Q the Maul expect Abs, at least that was the mumble chatter the night before and who was I to disappoint.
Forget side straddle hop and imperial walkers, this warm up was focused on the abs (200 reps in all).
Mosey over to the speed bumps. At each of the six speed bumps:
Plank for the Six
Partner up. P1 does 25 full sit ups while P2 plans on P1s feet. Flap Jack and rinse and repeat until everyone has 50 full sit ups under their belt.
Dips and Chairs
Wind Down
Plankorama. 30-60 seconds (sorry Outback’s watch does not have a seconds hand) of the following planks:
Through in some Dollys sorry Rosalettas and 10 very slow merkins and time is up.
Moleskin
Solid effort this morning. Frehley’s led somewhat of a rebellion on running up the hills with the merkins, which is allowed under the heading of modify as needed. Tuck, Teddy and Squid leading the pack with Haggis focused on good form. Rip Curl and Freon pushed and solid effort lads. Wing Man poked the bear at the end and hence the planks.
Appreciated the opportunity to lead.
Announcements
Toy drive to begin shortly – more to come on the types of toys to bring shortly. Follow up with Wing Man if you have questions.
New Saturday bootcamp workout to begin Jan 2nd @ 7am in Blackney called da Vinci. Follow up with Tuck if you have questions.