Not so Brave

Not so Brave

Apparently many regulars from The Brave were NOT SO BRAVE today and slept in. It’s not an excuse that most of those guys are running a 1/2 Marathon…that doesn’t start till 8:00 tonight so there would be plenty of time to recover!!  But seriously, good luck tonight to some of the SOB regulars including Madaam Tussauds, Mr. Bean, Outback, Dolphin, Haggis, & Mighty Mite. (Sorry if I missed others). …You were missed this morning but we carried on and we even conducted a full 2.5 laps around the lake to run in your honor – that was all the time we had left at the end.

Warmup:  Mosey to Stonehenge on corner of Johnston. SSH X 20, Lunges X 20, Merkins X 40

Workout:  Ran along Ballantyne Commons Pkwy toward the parking garage stopping to run the grass hill on the right side and again for 20 Flutters and 20 Merkins.  At the parking garage we started with exercises below each ramp and worked our way to the top with sprints up each ramp. Exercises included (donkey kicks, wall squats w overhead press, 8-count burpees, merkins including wide, diamonds, and Carolina DD). Between ramps included various runs (backward, Karaoke, lunge walk) on the flat part of the garage. Coming down on one ramp we Wheel-barrowed with partners with each going 1/2 the down ramp. Mosey down the steps to the bottom.

Ran along the walk on the Ballantyne Golf Course stopping for Mary each with 15 count (dolly, heels to heaven, bicycle, LBC). Ran to bridge over Johnston Rd for 20 squats and 25 curb merkins.  Ran to Fitness trail for 2 rounds of Pull-ups X 10 and dips X 10. Completed the workout with 2.5 laps around the lake and back to the launch.

Oh, and finally, a special recognition to Stone Pony for his 3rd post of the week after being an FNG just a short time ago. He made us all look bad on pull-ups by the way…Haggis would of course called him out on “form” but he does that to everybody as we all know!!

TBQ Avoidance

YHC got a GPS watch yesterday and had to try it out with a run in and back from Centurion.  Tried to clear the bowels prior to launch from the casa.  Mission not accomplished.  12 pax arrived ready for the weekly downpainment provided by Centurion.  YHC poked a bit by comments made via Twitter regarding Centurion and “moderate.”  Hard to make sense of that given the unrelenting high intensity of a Centurion beatdown.  Every time.  Off we go.

THANG 

Mosey up Walsh toward the plaza at 51 and Carmel.  Stop for COP at office building below Panera.

COP

SSH x 10 IC

Merkin x 10 IC

Imperial Squat Walker x 10 IC

Werkin x 10 IC

Squat x 10 IC

Crucible Merkin x 10

Mosey through plaza lot and cut through the plaza to corner of 51 and Carmel.  Cross over 51 and continue down Carmel to north side of plaza.  Around plaza to Palatine lot.

Belly Start Sprints x 5 short rest.  80 yards.

Mosey over to base of Palatine Hill.

Palatine Repeats

Sprint up Palatine.  5 burpee.  Back down.  5 Jump Squat.  Continue repeats for 8 minutes.  Pax got between 6 and 8 reps.

Mary

Flutter x 25 IC/Hold/Heels to Heaven x 25/Hold

Mosey back the way we came, across 51 and back to the Panera plaza.  SSH x 15 IC to wait for six.

Stairway Repeats

Start with 5 diamond merkin.  Run up stairs. and over 2nd floor hallway to stairs on other side of plaza.  Stop at the tanning place for 5 merkin.  Repeat for 8 minutes.

Mary 

Flutter Crunch x 25 IC/Hold/Freddie Mercury x 25 IC

Mosey back down Walsh toward CCHS launch lot.

6-count burpees x 20 IC (Hops called cadence at YHC’s request)

COT

Moleskin

If you have done these workouts for a while you have experienced pre-TBQ or been forced to exit a workout to empty the bowels.  Halfway to CCHS YHC realized this would be an issue for the day. Not much you can do at the halfway point on foot when you are the Q and 0530 is rapidly approaching. Rolled the dice with that and today was lucky.  The pull of McD’s bathroom was strong, but intestinal fortitude won the day.

As usual, Chelms threw a dig at the Brave, which resulted in a bear poke regarding intensity.  We covered 2.4 miles today, much of that at high intensity.   5 belly start sprints got the heart rate up.  Palatine work kept it high.  Stair work hurt after Palatine.  Chelms, Hops, Brushback, Haze, Snowflake, Scabby pushing the pace today on repeats.  Abacus, Rip Curl, Escargot, Pulp Fiction all pushing hard for 45.  Great to see Tuck with the pax today.  Getting back into F3 after some time off.  Keep posting.  Strong work today.  Welcome to our FNG, E-time, who is an intern with Chelms and a Charlotte native (CCHS and NC State alum).  You did great today.  Asked Chelms if he rolled in a mention of the performance review with the EH.  Keep on posting E-time.

Announcements  

The Stand: new book study started today.  Kingdom Man.  Haze and Champagne on Q.

Ultimate Mud Run Challenge: 10/24/2015.  Get your 4-man teams together.  More info to follow.  YHC is A51 Q

Southern Discomfort.  10+ miles with stops at 9 AO’s.  08/01/2015.

 

A Hot Mess

The day dawned, or at least it was trying to dawn, very warm and muggy.  Summer is upon us no matter what the calendar says.

YHC was back in town from seven days of roller coasters and ready to throw the PAX for a loop or two, some running of the bulls but hopefully no drops or crashes.

After the Q finally got all his stuff together: his SWATCH Watch, his Life Alert arm band and who knows what else, we were off…

After a short Hairband Mile we circled up at the mini track for COP:

15-SSH
15-Imperial Walkers
15-Merkins
15-Hillbillies

Run back to the start point and partner up for cumulative sets.  Partner one runs back to the track (we just left there!), partner two does the following then you flap jack until done:

150 – Squats
150 – Seal Jacks
200 – LBC’s
50 – Burpees

I threw in some stretching in between the last two sets to let us (the Q) catch our breathe.   Next up…

He Hate Me, She Hate Me, We All Hate, er, Me!

Sets of 20, 15, then 10 of:

Dips
Derkins
Step Ups

Time for people’s chair, and some Mary and we’re done!

A Hot Mess Moleskin

Wow what a difference two weeks make.  Last time I posted at F3 was two weeks prior and the humidity and heat hadn’t hit yet.  Wednesday at my first post of the week I was sweating like a, well, hot mess!  I think we were all a hot mess by the end of this one.

Amazing job by FNG Mayday who looked like he’s been doing this forever.  Glass Joe blazing fast as always.

Good to see Happy come back again after just joining F3 last week.  Strong work Par, your football coach will be impressed with how much stronger you are than the rest.

Thanks for letting me lead, I love hearing Glass Joe and Hairband complain, I know I’m doing something right.

Announcements:

F3 Dads is going on in Area51 and MECA both.

 

 

Who put that hill there?

HE double hockey sticks froze over and Strange Brew Q’d a running workout.  It was a mere 24 degrees (C), if that sounds cool to you then the conversion calculator is here: https://www.google.com/search?q=c+to+f+conversion+calculator&ie=utf-8&oe=utf-8

I had an idea of how to modify one of the many Swift workouts I’ve participated in for Mountain Goat and so with a disclaimer given, the four of us were off.  Shortly after exiting the SCMS parking lot on our way towards the DT start point a cool looking pickup truck stopped us to ask where we were going and we told Bratwurst to just run towards Devils Turn and he’d catch up, which of course for him didn’t take long and then we were 5 pax.  After about 3/4 of a mile we stopped to do some dynamic stretching to conveniently (or inconveniently) lasted until we reached the bottom of the bigger hill on Coburn (for those of you that are familiar with the route to/from DT and SCMS).

There we did 5 min of hard effort up, recover down, turned out to be about 4 reps each, with the stronger runners going a bit further each time.  Then we did 5 min mosey pace recovery, and then a repeato.  The third time we mixed it up with reps 1 and 3 being backwards up which of course was a “nice” way to mix it up but also work some different muscles, this was intended to be a leg strength with some cardio mix.

A recovery run with a little walking on YHC’s part back to the school for a little cooldown stretching and catch up with Steinbrenner who thought the workout was at 0530 and to his credit he did a run on his own, matching routes he almost made it as far as the rest of the pax, had he turned one more corner he’d have found us but good work out there on your own, that is actually harder to do.

A total of 4.5 miles covered, more for the faster runners but since YHC was on Q I get to use my distance on the watch.  Doesn’t sound like much to some, sounds like a lot to others but it was ISI and each pax pushing himself.

NMM:

Thanks to the pax for going along with the plan, wasn’t sure how it would work out but it seemed like a good workout was had by all, the great thing about this type of workout is that all skill levels could push themselves equally as hard.  Huggy Bear has really been getting at it at Mountain Goat, great to have you, keep coming!  High Tide, for someone who claims to not be a runner (but actually is) was near the front of the pack and on the way back to the school stuck with YHC out of pure pity and 2nd F opportunity, thanks for that.  Bratwurst and Hopper were inspiring the pax from the front, thanks guys for coming out, you always give others something to shoot for and an encouraging word, even though you’re working just as hard, you still take the time to give a shout out at the right time, inspiring.

 

Would love to see more and more beginner runners out, or really runners of any skill level, or pax who don’t think they’re runners, or pax that don’t think they can run, etc.

Raise your hand if you have been here before?

I did not ask that question, but if I had only one other hand would have gone up, that of Freedom (A51’s favorite motorcycle riding, chimp head KB swinging Worship pastor).   It was a small crew of 6, well actually 5 for the first 10 minutes, but that was perfect for the special Ops that were planned.  What we lacked in AO awareness we made up for in our GPM Sweat index (Gallon per man).

This is what went down:

At 5:30 a thorough disclaimer was given and then we headed out for a traveling COP.

Leave Parking Lot, Right on Trade St. Cut behind the Kangaroo station, and do SSHx20 in the back lot.

Then, Right on E. John St. Pause at the Apartments on Park Square Pl for 20 IW, then cut back towards the AO.  When we arrive back in the lower lot 20 x Squats.

7’s on the hill with merkins at Bottom and Plank Jacks at top…Explanations and demonstrations galore.  Flutter to Gather the pax.

Now, 6 strong, we headed to the benches by the entrance to Matthews playhouse for a circuit of:

  • 10 x Derkins
  • 15 x Squats Dips
  • 20 x step ups

Repeato.

Back to the cars for a swig of water.

head to the playground in the middle of the track for 3 rounds of:

  • 5 x Pullups
  • 10 x merkins
  • Run a lap

Head to the Wall for Peoples chair (regular, frankenstein, RLeg up, LLeg up) and BTW.

Back to launch to run gassers until finished.

total Mileage = 2.3 miles.

Skinny Mole:

-Welcome to Booyah…Eh’d by the twitterverse, works at ESPN, hence the Stuart Scott reference.  Great work out there, I hope to see you again soon, as you said our love handles aren’t going to fall off on their own, and you owe us a few Merkins.  He mentioned he is going to try to make it to Ascent and Base Camp so look for him.

-Jailbreak did great in his second post.  Keep it up brother!  I will say that Jailbreak did temporarily forgot his name in the COT and called himself Jailbait.  I felt bad thinking I had been calling him by the wrong name all morning…Nope, not my mistake, his.  We considered a name change.

-T-Claps to Freedom for running in and helping set the pace all morning.

-Grapejuice and Body bag had never been to Peak 51, but they were leading the way almost all morning.  Good 2nd F on the beginning run with Grapejuice who recently moved from Metro to A51.

-It was during flutters in the lower lot that Body bag pulled in and almost ran us over.  He apparently showed up after launch and had no idea where we were, but his persistence paid off.

-I had the idea for the traveling COP when I was at that kangaroo station last night trying to buy my kids Roo cups after a dive meet.  They only had one left, that is 4 too few, had to travel all the way back to independence.  I considered running there, but if I had my heart set on SSH in a Kangaroo lot, this seemed like the better choice).

Announcements:

Mountain Goat, moderate running workout, 5:15 Fridays at SCMS.

 

Racecar – It Starts and Ends the Same

12 men escaped the air conditioned fartsack and decided to enter humid Hydra gloom this morning.  As we gathered in the lot, the clock struck 5:30, picked up Skywalker and Marvel, and away we went.

Mosey to outfield on far right next to playground for COP:

As we circled up, noticed GG and Si had joined the PAX, which becomes important later.

Carolina Dry Dock x 30 IC

Low Slow Squat x 25 IC

Mtn Climber x 20 IC

IW x 30 IC

SSH x 30 IC

 

Thang:

Get in groups of 3 for some grinders

P1 is doing: jump squats x 30, wide arm merkins x 20, dive bomber merkins x 10 at top of the small track.

P2 is doing: dips x 30, jump/step ups x 20, derkins x 10 at concession area

P3 is running in between stations as timer

Complete three full rotations, gather at concession area

Try more grinder work with concession area as meeting spot, but the Q was quickly discombobulated.  Forget that.

Mosey to field for some gassers +/- 75 yards; complete three full down and backs AYG

Circle up for some Mary

LBC x 30 IC

Rosalita x 25 IC

Protractor round robin; every member of PAX calls new angle

End with COP

CDD x 15 IC

LSS x 10 IC

Mtn Climber x 10 IC

IW x 10 IC

SSH x 15 IC

done

 

Moleskine

Yeah, again, thanks for GG and Si showing up, made four complete groups of three, perfect for grinders.

Quick groans came over the PAX as YHC called CDDs to start.  Couldn’t end COP without some IWs and SSHs though; Skywalker quickly commented that it was good to have some “comfort food”.

Kirk is forever the Larry Bird of the workout.  Dude literally sprints between stations with ease, and has a sixth gear like no other on the gassers.

A slight mutiny ensued when we moved to round 2 of the grinders, or so I thought.  No, it was just that the instruction was so stupid, no one knew what to do.  Quick audible off of that, and go to just straight up sprints. #crowdpleaser

Decided to end with some COP just to see if PAX could recall what we did.  Good Hands had it down pat.

Plug, thanks for taking us out brother.  Reminding us all that we cannot always make sense out of the insensible, but God will always have the answer.  Please continue praying for Charleston.

Always a pleasure men, thanks for pushing it this morning.

 

Announcements;

F3 Dads Saturday morning, 9am Beatty park, Semi-Gloss on Q

Kirk is starting a WIB style workout at Olde Providence Elem, starting next Tuesday morning; look for pre-blast early next week on website/twitter.

It’s hot.

 

God brought the heat, these meatheads fought the pain

Chalk Out, playlist on, disclaimer done, time to warm-up

COP

2-handed swings x20 OYO, followed by Merkins x10 OYO
rinse and repeat, taking a merkin rep away with each set till none.

THIS THANG IS SIMPLE
(Partner up with a like bell. try to partner on the heavy end of pax range)

1 Circuit (take turns on each exercise with partner for double bell work)
Clean & Squat x5
Bent Over Rows x5
Lunges x5
Good Mornings x5
Double Swings x5

Rinse and repeat the circuit adding a rep each time (1st x5, 2nd x6, 3rd x7, 4th x8)
After the 4th circuit (x8) repeat for final fifth circuit, only this time rep till burn out. Burn Out = Failure of Form or Failure of effort.

SMOM

angry stargazers to Tiger Rag’s 10-count

NMM

This morning was muggy. There are no two ways about that. And Gullah, no, that is not rain falling on the pavement.

Some pax were scratching their heads when YHC initially described the circuit plan. Maybe the best words were not used, but soon all pax were clear on the plan and put in the work. There was some real beast-modes coming out of everyone there. As per the Meathead usual, mumblechatter was in good supply. It’s always good to hear the 2nd F happening during the workouts.

If all went according to plan, each pax should have a better estimate of just how far they’ve progressed in strength and endurance. Simple rule of thumb, if the pax were able to lift their heaviest bells for reps of 10-12 during the burn-out sets, then it might be time to look into upgrading your weight-class.

YHC was truly honored to lead such a motley crew of like-minded metal heads, Till next time, Chum Out.

ANNOUNCEMENTS

  • The temps are up all this week. Stay hydrated.
  • F3Dads at Francis Beatty Park, Saturdays 0900

PLAYLIST

Breathe Babylon (POD), Move (Thousand Foot Krutch), Adrenaline (12 stones), Fire It Up (TFK), Echelon (Pillar), Phenomenon (TFK), Stalemate (Project 86), Rawkfist (TFK), Shine (Pillar), American Woman (Lenny Kravitz), Freedom Fighters (POD), Fly Away (Lenny Kravitz), Selah (POD), Fireproof (Pillar), Are You Gonna go My Way (lenny Kravitz), 1X7 (Project 86), Stand (Skillet), Hero (SKillet)

Man It Is Hot

14 men decided to forgo the fartsack and the warnings about the hot temperatures to come out and play at the track.

Quick safety briefing i.e. counting off and making sure someone had a phone and instructions were given about the plan and off we went.

The Thang:

We did a one mile warm up at second F pace.  Once we hit a mile we did the Bratwurst inspired warm up i.e. walk on toes, heels, butt kickers and high knees.  The instruction and challenge was try to get one more lap around the track then you normally get.  The bell sounded and off we went heading to the South Charlotte Middle School track with the intention of being back at the AO by 6:10am.

Moleskin: This is a pretty simple workout on paper and in instruction but very hard in reality.  You have the roller coaster hills running to the school followed by the track work and then you get to do the hills on the way back.

Everyone got between 5.5 and 7.5 out there today.

It was hot and humid.  We should do a weight in sometime to see how much water we are losing on a day like today.

Everyone pushed hard to the very end.  Strange Brew was certainly stretching himself.  He came cruising in right at the start of COT.  He has become a strong runner and post regularly at three running workouts a week when he is not traveling the globe.

Turkey Leg forgot his watch today and must not have realized how fast he was going because he was easily under a seven minute pace.  Or maybe he was just faster since he did not have to wear a computer on his wrist.

Hopper and Hannibal were pushing each other to the very end.  They had a nice rhythm and cadence to their strides.  I am not sure but I feel they got an extra lap in.

Hairball and Buttermaker were stride for stride.  Hairball thought it would be a good idea to run a quick six before his half marathon tomorrow.  Who needs tapering.  Buttermaker evidently has joined the world of twitter so be on the look out for his tweets.  I still say tweeting needs to be part of Q school.

Shock and Awe, Ex Lax and Thurston were strong the whole time never stopping for a break or breaking their stride.  Thanks for bringing the phone Ex Lax.

O’Tannenbaum slide in at the last moment.  He was solid the whole time and continues to make strides in his running.

Gomer was having some muscle issues but that did not stop him from pushing through the workout. He ran the route back from the school without stopping.

Spackler #FreeRange is perfecting the run/walk method that Jeff Galloway speaks so highly of.  He is continuing to ask daily about having more miles for the BRR.  Based upon the absence of so several from the team I think you are slotted at the number four runner.  Way to step up.

Champagne was obviously up for a challenge today because he would only run on the outside lane of the track.

Announcements:

F3 dads saturday at Francis Beatty Park at 9:00.  Semi Gloss on Q.

Half marathon at the WWC tomorrow night.

8/1/15 be looking for more information about the morning long event stopping at several of the AOs. You can come and wish me a happy birthday.

Ghost runner tonight at 7:30 ABC parking lot Arboretum.

That is all.  Have a great day and encourage someone that has not been out in a while to get back out.

You could argue

There was some mumblechatter this morning at around 0528 about the merits of working out in single digit temps versus 81 degrees (source: Tesla). The jury is still out. But this morning the heat and humidity felt like things to be hauled around. Perhaps this wasn’t the most difficult workout in YHC’s recent memory. But it felt like the hottest. It was a comfort to see the EMT crew on standby. I don’t think they were there just for us, but I’m unsure what exactly brought them out to Providence Day at that hour. I can assure you that they chose not to participate in

THE THANG:

Mosey around the track for a warm-up which included some high knees, butt kickers and karaoke.

COP:

SSH; Imperial Squats; 5 Burpees OYO; Monkey Humpers; Merkins; Mountain Climbers

line up at 50 yd line. Bear Crawl to goal line and partner up.

Wheel barrow; switching every 10 yds. Partner carry back swapping at the 50 yd line.

P1 run 200 yds; P2 elbow planks. flapjack

P1 run a lap; P2 people’s chair. flapjack

Catch me if you can: P1 gets running while P2 does 10 Merkins. Swap when your partner catches you. People’s chair while everyone finishes.

Mosey to stadium:

find some stairs for 11s.

1 Derkin at bottom; 10 Jump Squats at the top.

Mosey to Bear Crawl Alley for some Bear Crawl Slalom.

Mosey to COT for Mary:

LBC; Oblique Crunches (L&R); Rosalita; Dolly; Russian Twist

FIN.

MOLESKIN:

F3 Dads at Freedom Park (@F3Metro) and Francis Beatty Park (@F3Area51) at 0900 Saturdays.

Hops took out out with wise words of prayer to send us back to our community. Thanks to Baracus for the chance to Q at The Charge. Thanks to the rest of you for following me around in this heat.

See you in The Gloom. –Fitty

Zig Zag

9 PAX were warned of getting what they needed rather than what they wanted. Not sure anyone was clever enough to figure out there would be running and a huge hill involved. Those who posted got the #DRP and here is what we did.

Warm-up
Hairband Half Mile *Cut short to pick up LIFO’s

Circle up
15MOM Pre-Ab Circuit
Dollies x 25 IC
Oblique Crunches x 50 IC – 25 each side L & R
Flutter x 25 IC
LBC x 25 IC
Rosalita x 25 IC
Oblique Crunches x 50 IC – 25 each side L & R
Recover

Main Event
Zig Zag
Run up around each tree (zig zag) down the middle of parking lot. Perform exercises at 3 landing zones. AYG back to zone 1 repeat – repeat – repeat
Zone 1
CCV x 100  – 50 each side L & R
Dying Cockroach x 50
Freddie Mercury x 50

Run the Zig Zag
Zone 2
SSH x 100

Run the Zig Zag
Zone 3
Burpees x 30 (20 after round 1)

While the Six completed their last round  – Ice9 called Heels to Heaven, Low Slow Flutter, J-Los, Plank Jack, and Peter Parker all IC 15 counts.

The Moleskin:
  • Abacus – Always a welcome sight to see at any Union County gathering. Maybe it was the heather gray shirt but the guy was #soup or he just sweats like that when Ice9 is questioning him.
  • Snowflake – Like the name sake the guy keeps cool. Bratwurst needed someone to help keep count or just maybe Snowflakes count was higher than Bratwurst’
  • Dasher – On the heels of Ice9 and loving the pre-ab work. I hear he’s been trying to recruit from deep within the trenches of Area51 for his new out post at Nesbit park. Good strategy. Show up for HDHH and buy some rounds with a tipsy camel. Beer = friends
  • Bananas – #Bro-lifer #Meathead rolls in late he must live nearby because he always cuts it close. I think he was trying to avoid SSH’s and I borrowed one of his comments about not getting what you want but getting what you need. I hope he got enough SSH today. Also heard him say he really needs to convert over to running something about another bro is running and he feels left out…I saw a tear… #brosgentlyweep
  • Bratwurst – Running the zig zag and buzzing by me like the Red Baron. Not sure he was trying to catch the other fly boys but putting in a solid effort none the less.
  • Ice9 – Today’s workout is designed to cater to all but should cater to those who like to get as much out as they put in. #vomit
  • Grease Monkey – Seriously somebody needs to grab this guy and take him to Foxhole and Meatheads. Great work out there!
  • FNG – Dasher is doing some recruiting out in Smellville. With the last name “Hellow” we went for Kitty.  Already taken so we went with Spanish Gato. Still a really cool Twitter avatar pick. Welcome and please come out again.
  • It was an honor to lead these fine men. This time creativity did not get YHC in trouble other than abs hurting like mad. Sound off in the comments. AYE!
  • Bananas took us out in F3 splendor

Announcements:

New Workout coming to Union County Monday’s starting July 13th Nesbit Park @ 0530 contact Dasher the site Q if you have questions.

 

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