11 men came for #F3Dromedary even with the Twitter chatter warning of utter mayhem. It turns out no one made animal noises, but there seemed to be a few (including YHC) that were dazed and confused by the COT.
Here’s how it went:
Zig-zag through the parking lot circling back to pick up Bratwurst who was still putting on his shoes and Strawberry who LIFO’ed even after poking the bear via Twitter. Would have never heard the end of it. Completed the zig-zag through the parking lot for ~0.2 miles.
Arrived in warmup COP back by the cars. Got it started with 20 of the old favorite and then went right into Imperial Walkers, (internal dialog) Wait… why is no one in the plank position like YHC, let’s do some IW guys! (external dialog) That’s not IW, that’s Mtn Climber starting position.
After some minor ribbing, the IW continued through 20 or so reps, then mtn climbers x 20, and then some merkins to flex the chesticles. Then it was time to get the real party started.
We moseyed to the first set of medians and instructions were given to run to the other end of the parking lot around the median and back. Once first person got back, a called exercise would be called in cadence and as each PAX arrived, they would join in. This was repeated on the 3 median set away from the cars.
First exercise, 6 count burpees x 10-13 with a run to the end and back, repeated 3 times.
Second exercise, low slow squats x 20 with run to 1/2 way and back, repeated 3 times
Third exercise, dying cockroach x 15 with run to end and back, repeated 3 times
Pause for some fence work: peoples chair x 1 min, 45 sec, 30 sec with balls to the wall hold in between
Back for fourth exercise, Russian Twist x 20 with run to 1/2 way and back, repeated 3 times
And that was that… It doesn’t look like much on paper and the numbers don’t look huge like 100 burpee ladders or something, but the secret of the day was good form. The exercises were picked so that they almost had to be done properly and were called in cadence so it didn’t become a big race out there. We kept the racing for the running sessions. It is amazing how hard a workout becomes when form is maintained.
Even though Mr. Bean ran to the workout from his house, he was pushing the pace on all the running segments. Impressive display. I couldn’t understand what he was saying but that is usual.
Bratwurst was yelling random things from the back of the PAX at the beginning of the workout. Something about this isn’t a running workout and YHC should have gotten the running out during #F3Swift on Tuesday. He was mainly appeased during the second set when the distance was cut to 1/2 the parking lot. By the last set though, he was challenging the fastest of the fast (Big Tuna, Mr. Bean, and Dasher)
Speaking of Big Tuna, Bratwurst, and Dasher. They brought the heat on the final set of runs. Where it was the rest of the workout is not known. #hustleandflow
Camacho came out of summertime hibernation to post with us this morning. Hopefully it is not as long next time.
Meteor and Comet were talking of being sore from basketball and other practice related activities. They pushed it out there today though. #tough
Strawberry, Abacus, and Soft Pretzel are basically stalwarts of physical fitness and just plain get it done. YHC was watching Strawberry closely to ensure he recieved a proper beat down today due to the jibber jabber on Twitter last night. In COT, he looked fresh though. Next time, YHC will need to try harder it seems. Looks like team ODSOB is preparing to dominate some Mudrun action.
Thanks for the opportunity to lead!
Announcements:
– Signup for future Dromedary Q’s, spots open – Click here to Signup http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary
– 7/25 Dredd and OBT visit Stonehenge 6:00am
– 8/1 Southern Discomfort
– 8/8 Gladiator Games (Indian Land)
That’s right Mall Cop and Wolfman, we are running with you this week. We are headed to the South Charlotte Middle School track via the neighborhood streets.
We start at 5:15 am in the greenway parking lot at the corner of Rea Rd. and Bevington Place. We will have a 5 minute #efficientrunning review / Q&A session and we will be off.
The pace for the first mile will be 2ndF. Thereafter is up to you. Between around marathon or threshold pace would be good, but do it by feel. Go comfortably hard and circle the track as many times as you can before heading back the 2.2 miles to the parking lot by 6:10. #youdothemath.
We will be on neighborhood streets and on a dark and scary track. Wear your desired gear for those situations.
24 PAX exited the air-conditioned comforts of home for a hot and humid excursion through Death Valley. After converging in the parking lot, recognizing (a.k.a. hawking) our FNG Chris, then fully disclaiming all of the known dangers of an F3 workout, including but not limited to dinosaur attack and being struck by satellite debris, we moseyed to the track for something like this:
YHC was inspired to lead a “moving COP” around the track. 1-mile mixed with stops for the following exercises:
SSH x30
IW x30
Merkins x15
LSS x30
CDD x20
Wide-Arm Merkins x15
LBC x30
Flutters x30
Mosey to concession stand area. Partner up.
Partner 1: Wheel-barrow walk up the steps, then runs to baseball field bleachers and does the following: Dips x20, Suppine Pull-ups x20, Step-ups x20 (10 each leg)
Partner 2: After wheel-barrow assist, runs lap around track.
When Partner 2 returns, meet at bottom of steps, flapjack
Rinse and repeat… Everyone got 2 full rounds in along with some plank-o-rama.
Grab some wall at the concession stand:
Peoples’s Chair x 3 w/50 air presses
BTTW x 2
Done! We covered 2.5 mi.
Moleskine:
Always an honor to lead at Death Valley! Thanks to Semi-Gloss and Stage Coach for the opportunity.
Everyone did a great job pushing themselves today, and pushing their partners. I know it was confusing when YHC called for “circle up”, and there was only room for an oblong/amoeba shaped mess… apologies to the OCD’s in the crowd!
Great to have FNG Stimpy (Chris) join us! Excellent job out there, and hope you will come back and join us!
HAPPY BIRTHDAY PUDDIN’ POP!!!!!
Smokey took us out in prayer… thanks brother!
Announcements:
1. Southern Dis-Comfort Aug 1…. 3 running options available. Be sure to sign up so we can have appropriate water/hydration stations setup.
2. If you are interested in Blue Ridge Relay as a runner or driver, talk to Turkey Leg.
Pax of 12 showed up to launch the new Flash site along with getting a beat down.
Warm-up
SSH x 25 IC
MTC x 25 IC
Russian Twist x 25 IC
Burpees x 15
The Thang
7 stations that covered 250 yards
Round 1
10 Merkins at each station – way up
10 Jump Squats at each station – way back
Round 2
10 Hand release Merkins – Way up
10 Jump lung (each leg) – Way back
Round 3
10 CDD – Way up
10 MTC – Way back
Round 4
10 Reverse Plank kicks – Way up
10 Knee Jumps or Deep Squats – Way back
Mary
LBC
Heels to Heaven
Venus Fly Trap
Bicycle
Flutter
Notices
Spartan Race 8/27
Obstacle Race in Indian Land – sometime in August
12 Pax showed up to turn Nesbit Park upside down, it will never be the same. We didn’t get a chance to see much of the new site. It was great to see some new faces show up to support the launch. I believe someone said there was a 40 yr age gap in the Pax. Since the workout was 3 days ago I kind of forget what happened during the workout. I am glad I write this stuff down before hand if not the backblast would be pretty empty. Of course Ice9 lead the group from the front along with Brat, Snowflake, and Transporter. I believe I saw Transporter drinking for the nearby yard’s sprinkler. Our new FNG’s all had good showings. I think both 2.0’s are tying to get some extra training in for lacrosse. Nuclear had a blast on his first showing. Thank you Comet for bringing 2 FNG. I am looking forward to getting to know the new faces from Indian Land. Hair Band, thank you for make the 20 minute trek over to support the new launch. Almost forgot, I like Ice9 recruiting tactics. He may have scared one of them by chasing him down as he ran by. Hopefully we will have 2 new faces from Millbridge. Shout out to Brat for his “8” mile extra credit run.
The last 7 months have been a great learning experience. Now its time to give back to F3 and the people of community. Thank you for the opportunity to lead a great group of guys.
I tweeted last night that today’s workout would be a special plan for a special day. After Van Pelt inquired i shared with the Pax; today is my sister’s birthday and she would have been 41. It has been 15 years since she went to heaven to await the rest of us.
No new folks so off we went for a brief mosey.
The Thang
COP
Mosey to soccer fields:
Jacob’s Ladder (7s):
Grinder (15 down to 1)
Bench set:
Playground:
Stone set (lifting stone)
North Face gasser:
COT
Done!
Moleskine
It is a powerful and humbling experience when we are reminded of the support we have through this group. For a day that is a mix of emotions every year, today was a perfect start for me. Putting in hard work and getting stronger with a great group of men, seeing an immaculate sunrise, and then to see our local bald eagle flying over as we arrived at COT. Moving.
Thank you Iron Horse for asking me to share something special about my sister. Despite my choking up and inability to articulate, it was relieving to let it out and share with you all. God is good.
Ironsides, thank you for sharing that you have lost a sister as well.
Mermaid, thank you for our ongoing conversations around our shared experiences with losing a family member.
Young Love, that was an impactful takeout and I appreciate your words as always.
Hops, thank you for your compassion and always having more concern for others than yourself. #iamthird.
Value every day with your family and friends.
14 PAX avoided the #Fartsack and posted at #F3Swift on Wednesday for an aggressive beatdown. 1 more PAX joined in spirit as we traded grunts and waves on a new course that will become known as the Snapchance.
The THANG:
The Moleskin:
As always, and I don’t communicate it enough, thanks for joining this (well yesterday) morning and following me. Actually makes running a lot more tolerable. – Bratwurst
Announcements:
5 men arrived to Fight Club with a cool breeze blowing and quickly disappeared when we started. The cool breeze suddenly returned during COT.
The Thang:
Warm up lap around lake
With 5 guys, we had one being our timer with a lap around the lake while 4 guys were either holding sparring mits or punching the mits. Switch until everyone gets a lap around lake.
We all took a lap around the lake, stopping at building one for 20 merkins, then stopping at building two for 20 alternating toe
Back to hitting/holding mitts while cycle through another round (lap around lake)
Sparring time (2 spare, while 2 are doing pad work, 1 lap runner)….did a few rounds of that and called it a day.
Another great Fight Club workout. Welcome back Haggis from the two week visit to the homeland.
Chippy
Twenty five pax made it out for the best worst hour of the week otherwise known as Fast Twitch. With the BRR fast approaching today seemed like a good time to focus on some hill work. So we did:
Lap around the parking lot with some butt kicks and high knees
Mosey to bottom of Rising Meadow
– 50% up to second street light (100 yards-ish) and back down
– 50%
– Karaoke Left
– Karaoke Right
– AYG
– Backwards
– AYG
– Side shuffle left
– Side Shuffle right
– Suicide
Mosey to bottom of Windbluff
Rd 1
Partner 1 – AYG up the hill to the cart path, back
Partner 2 – Squats
Flapjack
Rd 2
Partner 1 AYG up/down X2
Partner 2 Forward alternating lunges, reverse alternating lunges
Flapjack
Rd 3
Partner 1 AYG up/down X3
Partner 2 Freddie Mercury, plank
Flapjack
AYG back up to corner of Windbluff and Raintree. Line up for Indian Run back to SCMS.
Down to the track for 400’s until the six arrives.
100-yard dash X2
Great work today, fellas. The plan was simple: high intensity, short distances, lots of hills. The Garmin shows we “only” ran five miles but considering we did the bulk of it on 100-200-yard inclines it was pretty tough. Good to have Fletch back out today. You would’ve never known he hasn’t been running regularly. It’s also nice to see someone finally challenge Mr Brady. The numbers at Fast Twitch continue to impress. Today we were down a handful of regulars and still had 25. It’s much more fun to side shuffle up a hill with a bunch of dudes – especially shirtless dudes – than it is by yourself. Always an honor to lead. Thanks to Semi Gloss for the thoughtful sendoff.
Announcements:
Sign up on the site for Southern Discomfort. You can run the full 14 miles or create your own route/distance. We need a solid count to ensure there’s enough water and Gatorade. 8/1 (Sat) – F3 Southern Discomfort Area 51 CSAUP event for Saturday, August 1st. Three options to provide opportunity for all to enjoy! HC now using SignUp Genius. First sign-up button for the event, second button to purchase the t-shirt. T-claps to Iron Horse for the design! http://www.signupgenius.com/go/20F0545ABA62BA7FD0-southern/927364
Pax kept rolling in right up to launch. YHC tweeted that there would be some running and sweating. 25 pax rolled out. Mic Check and Lorax found the pax in COP.
Thang
Mosey down Bally Corporate toward Brixham for a quick parking lot stop.
COP
SSH x 20 IC
Merkin x 15 IC
MC x 15 IC
Squat x 15 IC
Continue mosey down Bally Corporate. Right on Brixham. Stop and 2nd entrance.
Brixham Hill Triple Nickel
Run up Brixham hill to the bridge. 5 Burpee. Run back to launch. 5 Jump Squat. 5 Repetitions. Approx 1.7 miles total run.
Mosey up exercise path to Loch Ness.
Mary: LBC x 30 IC. Plank-o-rama
Bench Set/Run Combo with Option
Bench Set: 15 Jump Up or Step Up/15 Dip/15 Derkin. Either take a lap around Loch Ness or repeat bench set. Runners completed 2 reps.
Mosey around Loch Ness to parking lot in front of Corporate Building 1. SSH x 10 IC. Smurf Jack x 10 IC. Continue mosey to the Vine lot for COT.
Moleskin
YHC DR for a week and got back to town last night. Feeling that week off a bit. What better than to run a bunch in 90% humidity. The Brixham Hill Triple Nickel was thrown out there by Brushback when we co-lead the Brave not too long ago. Didn’t make his weinke, but YHC filed it in the “High Suck Factor” file upstairs. That was a long and challenging set. We covered a lot of ground in a short period of time. Knight Rider, Margo, Pebbles, Lorax a few of the Larry Birds. Strong work by all pax. Option given at Loch Ness if pax preferred a break from the running. Covered 3.61 miles per YHC Garmin.
Announcements
8/1/2015 Southern Discomfort. See preblast at f3nation.com
8/8/2015 Gladiator Games in Fort Mill. Pebbles has more info
10/24/2015 Ultimate Mud Run Challenge. Get your teams of 4 together. YHC is A51 Q. Have not received word about F3 registration. Will get info out as received.
Timekeeper. 3rd F Book Study every Tuesday after Bagpipe/Swift at Einstein’s.
Bagpipe needs more Q’s. Contact Outback, Soft Pretzel, or Dear Abby
15 men were made better together…
Warm Up
The Thang
5 Rounds of
A new round began every 5 minutes, the goal was to make each round in 3 minutes and have 2 minutes to recover and recovering was necessary.
With 5 minutes left
In two groups alternating 25 meter sprints with a latter progression of 1,3,6,8
Moleskin
In light of last weeks incident (see previous post) I decided to keep us located near the cars. Great group this morning everyone put in a really good effort. Shout out to Smokey and Night Court for taking the opening sprint shuttle out at a good pace. And bulldog for leading the way on each round. Great to see Zip out there this morning! Thanks to Frosty Paws for taking us out.