We will plan to return to the streets of Raintree for some familiar and always crowd pleaser 30-30-1 intervals with bonus 1-1-2 intervals.
Rain, snow or shine, we will
1. Warm-up/stretching on Strawberry
2. From starting point, run :30 at i-pace, slow jog back to starting point
3. Rinse and repeat for :30, then rinse and repeat for 1:00
4. That is 1 round… we will do 5 rounds.
Bonus:
2 rounds of 1:00, 1:00 and 2:00 intervals
Looking forward to the morning! Slim Fast
13 men arrived at #F3DevilsTurn with one thing in mind. That thing was getting after it in a real way. And that is what we did.
We started with a one mile warmup. Haggis talked us into some Brat style dynamic stretching and then attempted a Q jack mosey while YHC was jibber jabbering.
After wresting control back, we started the main event which consisted of 1 mile at threshold pace and 0.25 miles at easy pace repeated for the rest of the workout.
We went out to the track, around the track quite a few times, then headed back for COT. Most got more than 6 miles under their belt today.
It was a great day for running and as always, it is great to have you guys to suffer and get better with.
Last time I Q’d I barely slept due to nerves(it was my vq.) This time I barely slept because my 17 month old has decided sleep is no longer for her. Coffee and Yerba Mate are dear friends.
The Thang:
Run around the back of Matthews Elementary and stop by the Geraldo Tree for X20 SSH. A few weeks ago Geraldo was assisting Sensei through the workout and didn’t give him a heads up a big assed tree was approaching and Sensei had a small collision with the aforementioned timber, thus The Geraldo Tree.
We continued around the front of Matthews Elementary, onto Trade St. and hooked a right ending up behind First Baptist Church of Matthews to finish the COP.
X20 IW IC
X20 Windmill IC
X10 Merkins IC
Line up at the bottom of the parking lot for one round of suicides followed by ALL YOU GOT up the hill
Recover/quick stretch break
Lunge Walk to the top of the parking lot. That was a long lunge walk.
Bear Crawl back down to the bottom of the parking lot. Lamont CRUSHED the bear crawl.
Line up at the bottom of the hill for another round of suicides and AYG to the top.
Two rounds of Squarefish was next
X15 CDD in the middle
X10 Merkins in Corner 1
X10 LSS in Corner 2
X20 LBC in Corner 3
X20 Russian Twists in Corner 4
Mosey to FBC wall for the People’s Chair which included two rounds of “Pass Geraldo’s Sweaty Ruck.” Slim-Fast(at least I think it was) sang some kinda reggae song while we passed the ruck which would make sense if he had just returned from Jamaica but it was Mexico.
Finished up with Tree, Runners lunge and a short plank series.
Moleskin:
I felt my last Q wasn’t hard enough so I felt I needed to add some more difficult stuff to offset the yoga/stretching portion. Thank you gents for following along.
Freedom brought along FNG Chris. Chris is a former Army man who has had some ministry experience and is a big fan of Tennessee. I automatically assumed we’d call him Vanderbilt but Slim Fast pointed out military men receive strong names so Chris from this point forth will be known as Red Legs.
Thanks to Freedom for the prayer.
Announcements:
Tickets now on sale for the F3 Anniversary party next month and congrats to Nomad whose daughter signed to play soccer for Wingate next season which means she’ll stay local and it sure sounded like that made Nomad awfully happy.
No SF planted – apparently Good Hands & Puddin’ Pop don’t care….so VSF planted, and 10 pax took off into the Hydra gloom for a tribute to the Panthers and Super Bowl 50.
Floor Slapper came wheeling into the lot off Rea Road shortly after we launched, and Nugent secured LIFO with room to spare. He apparently jogged in the 0.45 miles from his home….glad you posted, and we needed an even number of pax for some partner work YHC had planned.
Below is the downpainment the pax made this morning..
The Thang & Ye Olde Moleskine (combined):
Run around the school back to launch lot. YHC stopped to let Floor Slapper pull in…slacker.
H-R Merkin x 25 IC
IW x 25 IC
Burpee x 25 OYO
Squat x 25 IC
Run around school again
Partner up for the following:
Handslap Merkin x 25
Old school sit-up w/partner holding feet while in plank x 25. Flapjack.
Partner Derkin x 25. Flapjack.
Run around school again – WAIT – Where’s Nugent? We were going to stop for some core work at the basketball court but no sign of Nugent. So we continue the rest of the loop around the school only to find Nugent laying in a grass median in the parking lot. Did he die on us? Do we need to call a medic? Does he need Life Alert?
Anyway, the pax circled back up for the following:
Flutter x 25 IC
Cumberland County Viaduct x 25 IC
Makhtar Ndijaye x 25 IC
Run 1/2 way around school & circle back up for the following:
IW x 25 IC (50 total for the morning)
H-R Merkiin x 25 IC (50 total, you get the idea)
Squat x 25 IC
No burpees this time, Chelms & Champagne were anticipating it…..but I couldn’t let them think they were calling the exercises….that’s kind of a pseudo-Q jack, right?!
Run rest of way around school
Partner up again
Hand Slap Merkin x 25 (50 total, got it?)
Old school situp, partner in plank x 25 Flapjack.
Partner Derkin x 25. Flapjack.
Run to the basketball court. On the way, Chelms tells me Nugent’s done. He’s heading home. Not injured nor in need of medical attention, just goose is cooked.
But WAIT – Nugent’s still with us. T-claps to Grapevine’s sibling understudy.
So we circled up on the court for the following:
Flutter x 25 IC (50 total – clever, right?)
CCV x 25 IC
No more Makthar Ndjiaye’s – running late and want to get the last 25 burpees in, and frankly I hated that jackwagon when he was at Wake, Michigan & UNC. Frankly, never should have included him in the tribute to the Panthers and Super Bowl 50 anyway. Cobains.
Run back to the launch lot.
Just enough time for 25 more burpees…for an even 50 total. Really there wasn’t enough time, especially for YHC as I may be the slowest of all time at doing burpees. Thought about going 50 minutes instead of 45….clever, sort of. Think we went about 47 min., 37 seconds. Cobains again.
Some other things of note from the Super Bowl 50 edition of Hydra:
Where’s Hopper been? And thought Bugeater was making a Hydra comeback on Christmas Eve….apparently not.
God’s blessings to Flutie Flakes as he is moving to Lower New Hampshire (as he calls it) next week. Don’t be a stranger brother. Come back and post as often as you can, especially at HDHH! Look forward to reading about the launch of #F3Granite later in the spring. Our Area51 NH native – Countertop can come up and help you plant the shovel flag.
Speaking of shovel flags….Seriously Puddin’ and Good Hands – where’s the shovel flag? Don’t you love ‘Merica?
T-claps to Flutie Flakes for jogging in and to Iron Horse and Champagne for running in from Colony Place, and to Nugent running in from somewhere? home?
And special T-claps to the almost-worthy-of-respect Jamboree for running 4+ miles roundtrip into Hydra, and also thanks for taking us out in COT brother.
And now for some good-natured fun at other pax’ expense. Queen – your participation at Champagne’s F3Area51 Form Camp is required. YHC about lost it when Champagne exclaimed during the squats – “Queen, what the heck are you doing over there?” YHC would not call those squats, rather – “Take a Bow’s” Yikes….it’s supposed to work your legs, not your waist brother.
And another dig at Nugent – pretty sure I saw him in the fetal position in lieu of a plank while holding his partner’s feet down.
Nuke was pushing hard. Good to see you again brother. Hadn’t seen you since F3 Dads Camp. Come back soon and often.
Thanks for posting men.
Hope it hurt….during, now and later.
Go Panthers. #KeepPounding
See you fellas at the victory parade next week!
ANNOUNCEMENT: Chelms and other servants among the pax have a championship flag football game with the kids at AG Middle School this afternoon at 5pm. Stop by if you can on the way home and cheer on the kids, not Chelms, but the kids! They’ll be giving one of the kids a football signed by the Panthers! T-claps Chelms and thank you for your heart and willingness to serve.
It felt like a horse race today with Wojo at the helm. And the horses weren’t just any horses. They were like the Man from Snowy River and Wojo was riding us hard up and down the Valley like only the Man from Snowy River could do #steepHillClimbs. Whoooa-jo Kiddy up.
Mosey to the picnic tables for a picnic
1/2 mile Mosey to the top of “The Valley” – commence the Kiddy Up horse race- otherwise known as the:
Mosey to the top of the biggest Lurker in the neighborhood with 4 minutes left #thefarmlurker #scaretactic (1/3 mile) “Wojo, aren’t you going the wrong way,” but PTL we stopped at the top and set up the next 2 exercises:
Endex
COT
New Q name for Wojo: “Snowy River.” I’m not sure why he called it a “triple nickle” when we ran that valley 5 sets for 10 times. Great work my friend. This horse was on it’s way back to the stable when “Snowy River” hung a louie on the farm rather than headed back to the flag. My hill torn legs were not happy. Thanks for a great workout Wojo. Great to be out in the gloom with The Valley South.
Becky brought us out.
Announcements – Meru’s baby is due on the 17th. Bonfire was postponed due to weather. Men and their 2.0’s F3 camping trip coming up. contact GOP for more details @f3GOP.
F3 Union Co had no running workout. We now have a running workout. Well, not official yet but we at least know this can work. We’ll test it out for a few months and see if this becomes a regular thang or not.
The Thang
COP
Screw a COP, we ran.
Run down to Mother Teresa Drive. Seems so innocent and peaceful.
Partner up and run the loop. When you meet your partner, hand-slap merkins x 5. Do this until you meet up 5 times. 25 hand-slap merkins for everyone not named Horsehead who took his refuse to a higher level. He refused reps of 5. EE complained. He relented and ended up doing 10 total…..I think.
Run to the roundabout with what HH described as the Eifel Tower. Not sure that it isn’t the Washington Monument but who am I to disagree with someone so culturally wise. From the Roundabout, three routes to run. When you get back to the roundabout, 10 squats. Hit all three routes and then collect at the Eifel Monument.
The Routes:
1) Back around Mother Teresa Drive
2) Down Lake Park Dr around the Clock Tower and back
3) Go the opposite way down Lake Park Dr and take a right onto Trevor Simpson Dr, go to culdesac and then back
At this point, EE has to bail out but the rest of us just keep on running.
Down Conifer Circle and hang a right onto Balsam St.
Instructions given to split and each group run a separate direction on Creft CIRCLE and meet back where we started. Short Circuit and I follow instructions and are having a good chat and a solid pace when we get to the clock tower, here comes HH down a side street. Apparently the CIRCLE part of Creft CIRCLE is difficult and he made a turn. There is much I could say here but I’ll leave it alone.
Due to HHs turn from a CIRCLE, much confusion happens. Guys start going ways that the Q never intended and instead of meeting back where we began, all hell has broken loose. Slowly but surely, we find everyone and collect back at the Clock Tower. It’s now 6:15. This is all HHs fault.
A slow mosey sprint back to the cars with much ridicule at me ignoring my own command.
DONE
COT
Thanks to Short Circuit for the great prayer. Reminding us what we need to be about.
Moleskine
I got 6.6 miles in. That’s a solid baseline for this. Mileage/Speed can only get better from here.
Apparently EE did his last mile at something like 6’40. Raise your hand if your last mile was at 6’40. Seeing no hands raised, I now call for us to make him wear a RUCK while he runs as a restrictor plate. Actually, good work brother. We need you to pace the rest of us as we get faster by chasing a faster man.
Great job to all the guys today. It was humid. This was a first time in a sort of unfamiliar place but we mostly, cough, kept together and all got better.
Glad to find out EE has already found the nearest store to decimate their sanitary ratings. Well done. Never expected any less than your best in this matter.
This can become a permanent if desired. For now, we will Twitter out for a month or two and see what kind of response we are getting. And we need to figure out a name. I’ve jokingly used Geoff Bodine since HH requested Earnhardt (Kannapolis prolly has that trademarked) but #F3Gump does sound like a solid name with enough ridicule to make it worthy.
I like Lake Park for the routes we have to choose from. The lack of hills is disappointing but it is what it is. I still like the layout and that there wasn’t a whole lot of traffic to deal with this morning. Always willing to listen to other places but this did seem to work.
Comment with other thoughts or naming choices.
Glass Joe
SYITG – It’s an ending to many posts that means See You In The Gloom. Well, it was so gloomy this morning that YHC and the 14 other PAX didn’t have to use expensive hair product to get that Greaser look.
Preblast instructions:http://f3nation.com/2016/02/01/preblast-a-harder-workout-made-easier-by-the-pax/
The THANG for Swift:
The Moleskin:
18 PAX cut through fog as thick as peanut butter this morning to find their way to Skunkworks for a misty experience. So I got a new 60# KB yesterday and wanted to test it out. So no crazy doubles or risky maneuvers. Just good ol’ weightlifting.
The Thang…
Some of the usual warmup exercises, with a run down to the pavilion and back, and some KB swings to get a feel for our bells.
Partner up – bell size and speed doesn’t matter. I recommended a heavier bell or find someone with a heavier bell to try it out and get ripped. Flapjack after each.
Partner 1 – 20 Merkins; Partner 2 – squats with KB until partner finishes, 3 Rounds
P1 – Wide arm Merkins; P2 – Pass-through Lunge w/KB, 2 Rounds
P1 – Diamond Merkins; P2 – Single Leg RDL, 2 Rounds – 1 each side
P1 – Dry Docks; P2 – Cleans, 2 Rounds – 1 each side
Interlude (no partner needed):
10 Swings, 5 Burpees
20 Swings, 10 Burpees
30 Swings, 15 Burpees
40 Swings, 20 Burpees
Partner work again, flapjack after each.
P1 – Run to Tennis Pavilion and back; P2 – 1 arm rows, switch arms as needed
P1 – Walking Lunges to road, run back; P2 – 2 handed OverHead Press
P1 – 20 Jump Squats; P2 – KB Curls
We planked a bunch in between these while others were finishing.
Finish with 45 Flutters on your 6.
The Moleskin:
The first SOB land “Black Diamond” workout is scheduled for Wednesday 2/10/2016. We will launch at the Vine Restaurant (home of Bagpipe, Swift, and The Brave) at 515 sharp. The workout will be 60 minutes in duration. It WILL be difficult. It may not be the hardest workout you ever did, but you will feel smoked when its over.
The “Black Diamond” is a designation used (typically on ski slopes or mountain bike trails) to indicate that a “advanced” or “expert” level of experience is required to successfully navigate. I certainly encourage PAX of ALL fitness levels to attend, but consider this a fair warning. This is probably not the workout you want to bring that EH you’ve been working on for the last 6 months…unless you hate them…then by all means.
This workout is intend to appeal to F3 veterans who enjoy a little extra misery in their lives, but again-ALL ARE WELCOME
The following is a few basic operating principles of the BD workout:
-The Black Diamond workout WILL be difficult (if you’re still not clear on this, please re-read the section above)
-The Black Diamond will “travel”- Following completion of the Black Diamond workout, a PAX (typically a participant of workout) will be nominated/selected/volunteer/whatever to lead the next Black Diamond. The selected PAX will have approximately nine days to plan, schedule, promote, and execute, the next workout. The new workout can be at a known AO, or a completely new location. The “on-deck” BD Q will select the time and location of the next BD workout.
-Be creative. Any jackass can say “500 burpees” to make a workout hard, but the PAX will not enjoy that workout, and their form will fall apart. My advice is to keep the reps per set low, but increase the total number of sets, as well as decrease the amount of rest. You will also want to be aware of the the order of the exercises in your workout. Do not repeatedly hit the same muscle group/energy system back to back to back. You will get much more work done overall if you move through the muscle groups/energy systems; thereby, allowing time for the inactive muscle groups/energy systems to recover. But I digress…
Tips/suggestions on planning a BD:
-Try to pick a centralized location, this will make it easier for PAX to get to and increase the numbers at your workout.
-Do not pick a ridiculously early time. People will laugh at how silly you are and not show up. Try to keep it between 0500 – 530
-Please do not launch at an AO that has a normally scheduled workout that day. This may “pull” PAX from that regularly scheduled workout which could case unnecessary butt-hurt for the regularly scheduled Q.
-Feel free to pick a “new location”, but please do your necessary recon to ensure a safe workout for everyone.
-Start promoting early. Pick a location and time and tweet it to F3 Black Diamond Twitter as soon as you can.
Thats all I got for now-See you in the Gloom
-Pebbles
With Bratwurst, one of the venerable Co-Site Q’s, rolling in at 0530ish, we had strong group of 14 PAX at Dromedary this morning. Brat raised the SF and then joined us for COP, after we had made a quick loop around the student parking lot. Round 1 of COP consisted of the following:
With that, we gathered up the troops and took a stroll around the high school and made our way to the traffic circle near the entrance. Circled up for round 2 of COP for the following (after letting the school staffer, who showed up extra early for school, by):
Now that everyone had had a chance to loosen up and shake the legs out a bit, time for a cruise around/through the Bermuda Triangle. First round through we kept the PAX together so everyone could get the lay of the land. Started with 20 Incline Merkins on the curb. Ran to the far end of the soccer field. Completed 20 LBCs. Made our way over to the benches by the tennis courts. Completed 20 Step-ups and 20 Dips. Then we headed back to the starting point.
Time to head off for something else?? Not quite. Now that everyone had a feel for the course, instructions were given to complete as many trips around the loop until the Q called time. PAX made 3 or 4 additional trips around before YHC called time. It was definitely a grind and each PAX had the opportunity to push themselves as hard as they wanted. No score kept and it was really you vs you.
At the end of the final loop, we Planked up and waited for everyone to make their way over to the benches. Mixed in a little RHH/RLH and then LHH/LLH before we headed over to the Middle School patio.
Everyone found a place on the wall and we completed the following:
Now that everyone had had a chance to catch their breath, it was time for a little stationery circuit work:
About 6-7 minutes left on the clock, so we circled up for some Mary:
Head back to launch point, avoiding the departing buses and gas fumes as we crossed the parking lot. 1 min left as we arrive back, so 10 Burpees OYO (I hate burpees, but they’re good for you)
COT
NMM:
Announcements: