#Preblast – Mile Prep – Take 2
#F3Swift will be launching at 0515 from the Vine Restaurant. Come at 0500 for some extra warm-up time. We’ll try to keep up with the Bagpipe pre-runners that plan on hitting sub8 pace (at least for the first few minutes).
The Location:
- The Pre-run will show us the best venue for this (ice free), but the desire is to mix in some hills. We’ll be staying in the core Ballantyne Corporate Park.
The THANG:
- 1K at Threshold Pace, 1 min rest. Repeat until time.
- Due to the Distance-based workout, we’ll form some pace groups. If you don’t know your target Threshold Pace, go to http://runsmartproject.com/calculator or we’ll have some suggestions.
- This is one of the types of workouts that the Mile training plan calls for on a Different day, but we’ll move it to Tuesday to give us some variety instead of the faster 200/400/600/800 stuff. The thought is that YHC can give you some ideas about training to do on days other than Tuesday.
Wiggler tomorrow…
Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Superbowl pace…
#keeppounding
Iced Nickels
10 men fought off the fog, confetti, and late night celebrating and rolled into Carmel Neighborhood Park for a quick start, at 0530 sharp. Here’s what went down:
- Dolly x20IC
- Flutter x16IC
- Freddie Merc x15IC
- LBC x10IC
- Peoples chair
- Donkey kicks x25 OYO
- 10 burpees OYO
The Black Ice Report
12 PAX left their excuses at home after a big Panthers win to come out and risk a run-in with black ice…
The Workout
Run around the school to warmup, a few black ice run-ins, but no men went down… yet.
Circle up in the back lot – short disclaimer: it’s icy out there… be careful!
SSH x 25
Merkin x 20
Mountain Climber x 20
Plank hold
IW x25
LSS x20
Stretches on your six. Yes, we stretched.
The Thang…
Line up at near end of the lot, run down and turn around before hitting the black ice…
50 Squats, run down & back
Walking Lunges down, run back
30 Jump Squats, run down & back
20 Burpees, run down & back
Standing Long jumps down, run back
Mosey around school to front wall, wall sits on ice. Some PAX literally sat on the ice, or the smart PAX grabbed a dry seat under the covered wall.
Mosey to front lot, near playground, circle up.
50 Merkins, run down to cones & back
40 Dry Docks, run down & back
30 Dips, run down & back
20 Pullups, run down & back
Plank hold variations for a long time.
Run around school, avoiding black ice… to the back lot again.
Circle up for a little Mary –
LBC x 25
Flutter x25
Dolly x15
COP – Thanks Squid for taking us out.
The Moleskin
- Great job men showing up on another cold, icy morning and not letting your late night panther celebrations or your X-Files obsession deter you from showing up!
- The black ice was narrowly avoided by most, but not all. Crampons recommended next time.
- My goal was to keep you warm and create some muscle fatigue. I think we accomplished that, and covered 2.5 miles – more than I expected to get in.
- Thanks for the opportunity to lead, I’m truly grateful.
- Make it a great Monday!
- #KeepPounding!
Schoolyard Bullies
Ten Schoolyard Bullies
After a quick extra-credit warm-up session with MT and Pebbles, a caravan of contender cars and trucks rolled into Elon Park.
Warm-Up
20 Two-handed swings
20 Goblet Squats
20 Merkins
Stations
Station 1 – Run around the school
Station 2 – KB – Cleans & Lawnmower pulls
Station 3 – KB – Squats & Cleans
Station 4 – Boxing – Jab/Cross combos
Station 5 – Boxing – Hook combos
Station 6 – Boxing – Heavy bag/Mary/Pull-ups
2:30 (long) minutes / 30 sec break
Repeat until 6:10
Mary
Real baby crunch x 15
LBC x 15
Pistol crunch right leg high x 15
Pistol crunch left leg high x 15
Knees to right x 15
Knees to left x 15
Chippy Cross x 15
Moleskine
YHC joined the bros at Foxhole when Fight Club took a winter break. I was asked to bring in some Fight Club work for my first Q. Chipotle and I were happy to oblige. I think most of the crew noticed how draining a 2:30 minute round can be. Throwing hard punches, that land, takes skill and a lot of energy. I was pleased to see (and hear) fists of fury developing by the later rounds. Thanks to Icky and Pebbles for providing additional instruction. Thanks to Chipolte for bring the boxing gear.
YHC on the take out
Top 10 Benefits to Boxing (adapted from http://dynamicboxingfitness.blogspot.com)
- Fat Burning A high-intensity boxing workout can easily burn as much as 500 calories per session
- Increased Muscle Tone – because punching is a fast repetitive action that produces toned taut muscles, in contrast to the slow, controlled, very heavy movements involved in body-building or weight lifting that produce size or bulk.
- Build Strong Bones and Ligaments – In boxing, focus pads and punching bags provide resistance as does your own bodyweight when you perform pushups, pull ups, lunges, burpees and various other exercises. Your joints, tendons and ligaments will also get stronger in response to working against resistance.
- Increased Cardiovascular Fitness – Boxing is a full body movement so when you throw punches a huge number of your body’s muscles are contracting at the same time your heart and lungs work overtime to pump blood and deliver oxygen.
- Improved Muscular Endurance – Boxing requires your muscles to contract repeatedly causing the muscles involved to fatigue. With training, your muscles can keep contracting for longer durations without getting tired
- Improved Core Stability – Anything that causes your body to become unstable requires your core muscles to work harder to keep you balanced. Boxing requires lots of fast rotational movements and these core muscles will develop to allow you to punch hard without losing your balance
- Improved Strength and Power – Boxing is the ultimate full body workout. Correctly thrown punches use your legs, hips, glutes, core, obliques, back, shoulders, chest and arms. Punching against resistance causes all of these muscles to contract with more force and speed, developing further your strength and power.
- Stress Relief – Sure, boxing is a fantastic physical activity that can help you get in shape, but it has psychological benefits too. Hitting stuff can make you feel really good! Take out the stresses of your normal life in a safe, controlled environment. It will leave you calm and relaxed and ready to tackle whatever curveball life throws at you next!
- Improved Co-ordination and Body Awareness – Moving lots of parts at the same time requires a good connection between your brain and your body. With patience and practice, focus and discipline can transfer over to other sports and activities.
- Improved Confidence and Self-Esteem – Mastering the techniques involved in boxing often make people feel pretty good! The better your technique, the more force you can put into your punch. The noise you hear when you land a strong, accurate punch right on the sweet spot of the focus pad is so satisfying.
No, I’ll have it right here.
8 men showed up in Middle School parking lot at 5:30 (well, most of us) and got after it thusly….
Warmup jog around the light posts because it’s a Base Camp rule.
COP
SSH, 10 burpees
IW, 9 burpees
Etc. on down to 1 burpee.
(Let the record show that Sony showed up at about 5:45 – apparently he was in Nashville last week and that when they start workouts).
Over to the wall for alternating People’s Chair and BTW (with appropriate modifications offered).
Line up near the basketball goals for The Beast. Six counts of each exercise at three poles on the way down and three poles on the way back. Repeat for six exercises total (Merkins, Lunges, CDDs, Jump Squats, LBCs, Burpees – only 2 of us did burpees, the rest “modified).
Mary – Flutter, Dolly, Freddie Mercury, Peter Parker, Parker Peter, etc.
Line up abreast at one end of the parking lot, divided into two groups. Group one AYG to second basketball goal and back, then group two. Repeat with that goal two more times, then last goal twice, then the end of the lot once.
Moleskine
Sony rolled in around 5:45 – that may be the latest arrival that I’ve seen. I would’ve stayed home at that point, but Sony got after it once he got there. That was after Uncle Si came in hot at about 5:35 with his headlights off. Good call. They still both did twice as many exercises as Spackler.
I tried to limit the running this morning after a long run on Sunday, late night last night (Go Panthers) and Fast Twitch looming tomorrow. So I had to resort to burpees – ugh. Good work by the guys this morning. Also, I scouted the track and football field on Sunday afternoon – that would’ve been a bad idea this morning. So we stayed in the parking lot – Fridge managed to find the only icy spot and went down once though.
SOB hammer comes down part 2
The SOB convoy rolled into Blakeney at 7.02 am for part 2 of the double down pain fest. We were joined by another 6 pax for a total showing of 17 men. Not bad for the second week of a new workout on a snow day.
The Thang:
Kick off with a merkin fun fest: 10+9+8+7+6+5+4+3+2+1. Then head to playground for attempted pull-up / burpee routine. This didn’t really work due to not enough pull up bars plus ice, so YHC changed tactics and headed to an open space.
Burpees, merkins, handslap merkins, and ab routines interspersed with planking plus sprinting back and forth ensued. Most of this was standard stuff (read: hard), but the planking / ab routine is worthy of further comment. YHC found himself turning into Angry Q and increasingly yelling at the pax: “6 inches!!!”. The goal became to try and see who would give in first (Fireman Ed?). We interspersed holding our feet 6 inches off the ground with elbow planking for a good long time. YHC did not know when it was going to end, and nor did the pax. It went on for a long, long time.
After this brush with hell, we reconvened at the fountains for dips and durkins. Can’t remember how many sets – it was getting fuzzy at this point. Almost lost Mic Check at this point, but he held on in the end.
Then we wandered over Ardrey Kell to a long stretch of virgin snow on a slight incline. There we proceeded with more merkins, 6-count burpees, bear crawls, and sprinting back and forth in the snow. When YHC got to the point that he couldn’t run anymore, we switched to another 6-inch / elbow plank routine. This one went on for a while also. After that we did a few more merkins then headed back to the fountain for COT.
Moleskin:
The pax were forced to look deep within themselves during the planking / ab routines. Did you like what you saw?
There was a fair amount of chatter. Mr. Bean in particular called a lot of people out during the 6 inch routines. Interestingly, he only had energy to speak when his own feet were on the floor.
T-Claps to Jean Claude for a strong post. Good to have you out there brother. Also Heartbreaker, Bunker, and Strawberry were notable for keeping strong form throughout.
Mic Check inspired a lot of this workout with his trash talk at the bar. I hope he suffered, but apart from his minor breakdown during Durkins he didn’t seem to struggle too much.
Loogie has the most creative approach to planking. Frehleys Comet seemed at the end of his rope but stepped right up to lead burpees when called. The old man is a beast!
Bratwurst objected strenuously to the planking routines, but held it together. That’s what you get for crushing YHC at the Joe Davis run!
Wingman, Tuck, Mighty Mite, Fireman Ed, Market Timer, Madame Tussaud and Tolkien were all characteristically solid, performing all required motions with little fuss. Mighty Mite had extra speed on the snow sprints.
I was proud of the SOBs today. Great workouts with a great group. Thanks for the opportunity to lead.
SOB hammer comes down part 1
One for the history books. After a lot of talk last night 11 big hairy SOBs showed up at Stonehenge with little regard for the weather. What followed was a kick in the teeth. Then every single one of them accepted the double-down challenge and also posted at Da Vinci for more.
The Thang:
A slow mosey through the ice to the Ballantyne Village parking deck. Go to the bottom of the deck and proceed with all the old favorites – bad and basic.
20 burpees, sprint length of the deck at the bottom and back (around 100m each way). 10+9+8+7+6+5+4+3+2+1 merkins, sprint. Elbow plank for an indeterminate time, then sprint. Proceed to the depths of the deck and line up for merkins. 20 merkins, then run to the top of the deck.
Hang out at the top for a mary routine – planking, bicycles, etc, then run back down. Repeato 3 times with some variations.
Time passed quickly then we headed back The Vine for COT.
Moleskin:
Considering that this was just round one, it was fairly challenging. Tolkien and Bean were really getting after the sprints and runs to the top of the deck. Nice work. Didn’t see any merlot but I know YHC was close a couple of times and I think Tolkien may have been too.
There was some grumbling about the numerous plank sessions, but nothing compared to what was coming at Da Vinci. YHC was lined up for Da Vinci and somehow got talked into a Double-Down Q at the last minute.
Don’t have a count on Merkins. Had to be at least 200.
T-claps to Market Timer for putting in the time. He didn’t bring his daughter or his pajamas (like he did at Brazwells last night) but he was on strong form nonetheless.
As we left the parking lot, it looked like Wingman might be a no-show, but he rolled in just as we were leaving and caught all the action.
We were proud to be F3 SOBs this morning. Everyone who talked it up, showed up.
Part 2
https://f3southcharlotte.com/2016/01/23/sob-hammer-comes-down-part-2/
Snow Beast
7 men pushed aside common sense and posted this morning for the always high intensity #F3DayZero. The original plan to run off campus was scrapped. It’ll keep for another time. Instead, we stayed at base and chose some old school suck.
The Thang
Mosey down the to the proving ground for COP:
- SSHs x 20 IC
- IWs x 20 IC
- MCs x 20 IC
Mosey to the rock stone pile. Pick a good one. Back to the proving ground for some work.
The Beast – Run down and back, stopping at each trash can (6 stops) for 6 reps of called exercise for 6 rounds.
- Round 1 – 20 curls with the rock stone. Drop the rock stone. Merkins at each stop.
- Round 2 – 20 presses with the rock stone. Drop the rock stone. Jump squats at each stop.
- Round 3 – 20 tricep presses with the rock stone. Drop the rock stone. LBCs at each stop.
- Round 4 – 20 curls with the rock stone. Carry the rock stone. Squats at each stop.
- Round 5 – 20 presses with the rock stone. Drop the rock stone. Flutter kicks at each stop.
- Round 6 – Carry the rock stone. Burpees at each stop.
Two rounds of suicides, sans rock stone.
- Round 1 – To each trash can and back, starting with closest.
- Round 2 – To each trash can and back, starting with farthest.
Rock Stone sprint grinders – Divide into two groups. Perform called exercise at each end. Guys alternating sprinting between ends while carrying the rock stone.
Return the rock stone. Back to the proving ground for some Mary.
- American Hammer x 20 IC
- Straight leg lifts x 20 IC
- LBCs x 20 IC
- Freddie Mercury x 20 IC (5 fast, 5 slow, 5 fast, 5 slow)
- Elbow plank – Hold while we went around the circle for everyone to do a 10 count.
Mosey back up to school from a few rounds of People’s Chair. Done. COT.
Moleskine
As YHC ran up to the school parking lot, Philmont was already there waiting, having moseyed from his house. He described its location as in back of the Touchstone center, made it sound like he lives in the Tuesday Morning stock room. Then Frasier arrived. He noted that there was some guy sliding around in the front parking lot. Yep, forgot to tell Icicle we parked on the side. Then Rachel came running in, another Touchstone neighborhood guy. Then up drives HighTide, in his Jeep…the old one, not the new one. Last to arrive was CrotchRocket, coming in with all the pomp and circumstance worthy of F3 royalty. Turns out he just moved South, settling somewhere close to TR’s house. Yeah, good luck with that.
Rachel and Frasier are skinny dudes. They stayed out front the whole time. Philmont noted that the skinny guys don’t even break the top layer of snow/ice. The rest of us, well we trudged along. On the far end of the proving ground, it was like running in that thick beach sand. HighTide reminisced about his summertime Speedo sprints on the island’s white sands. Icicle did not hold back on sprint grinders…the man was flat out totin’ the rock stone…did a Heisman pose each time before handing it off.
We tried coffeeteria…but Starbucks was closed. Weak.
Solid work men. Thanks for posting. It was an honor to lead.
Announcements
- Join Frasier for a 5K for a great cause. Check it out at gojengo.org.
- CR noted that Expansion is exploding in 2016. Plenty of opps to get involved in taking what we have to other men around the country. E-mail Expansion@F3Nation.com to see how you can help.
- #KeepPounding
The three beard a teers for fun in the snow/ice
With no idea what to do with a 30 minute Q and waking up to the message that my other half was not going to be there made for an interesting hour Q Turnpike Style and the weather could have not Ben more perfect for a Tour de Turnpike!
7:00 am hits and it’s time to mosey!
Mosey to the virtual shovel flag
COP
SSH IC X 20
IW IC X 20
Mosey to the small track and let’s lunge walk halfway around.
When we get halfway around time for stop 2 of the tour for a Turnpike special of Four Corners!
Starting at the first corner with 25 Carolina Dry Docks and then run to the next corner and add 10 CDD and continue that patern until you reach the fourth corner which would equal 55 CDD. Not only was this a favorite of the PAX this morning but my shoulder in which I have been experiencing a lot of discomfort on the past few weeks really enjoyed it!
Mosey to the practice field.
Butt kickers to the dip bars and then 25 LBC’S OYO
Karaoke left to the tower and then 50 LBC’S OYO
Karaoke Right to the dummies and the. 75 LBC’S OYO
Run (carefully I may add) to the start and then 100 LBC’S OYO.
Let’s mosey to the road behind the practice field for the next stop on our tour. But wait first let’s do 15 of the best and worse idea Burpees OYO that we have ever done! Once complete we got to our next stop which was the field across the road. This stop was simple let’s just run to the top of the hill there. Once on top of the hill we ran halfway around the parking circle.
We then lined up for a three man Indian run to the next stop of our tour towards the wall next to the school.
Grab some wall and drop an inch to get comfortable!
Peoples Chair W/25 Air Presses
15 Squats OYO
Peoples Chair W/ 50 Air Presses
30 Squats OYO
PC W/ 75 AP
45 Squats OYO
PC W/ 100 AP
60 Squats OYO
Mosey to the buses!
Bear Crawl cheese weave through the first five buses then run the rest! A lot of fun slipping and sliding on these.
Mosey Back to the wall and grab a block for some safe station work
25 Step Ups
25 Dips
25 Decline Merkins
Let’s mosey to the hill by the parking lot for some 7’s!
1 Merkin on the bottom
6 Squats on top
Continue until you reach 6 Merkins on bottom and 1 Squat on top!
Mosey to entrance of the school for 3 MOM:
Flutter IC X 20
Rosalita IC X 20
Freddy Mercury IC X 20
Done!
Thanks to Glass Joe for taking us out!
Hope I didn’t disappoint in our tour this morning! There was a lot of great bad ideas out there this morning just glad you joined me in the fun.
Turnpike