6 SOBs launched at 0530 from the Vine Restaurant at the Ballantyne AO for a little last minute mud run preparation in the rain. Here’s what we did:
The Thang:
COP – SSH X 15, IW X 15, Merkins X 15, Mountain Climbers X 15
We headed over to the bull ring for some mud run training.
Each interval is ¼ of a lap around the ring. Plank to wait for the group and give instructions. The goal, focus on form, sprint ¼ of a lap, this is not a mosey.
Repeat the loop around the bull ring again and head over to the short wall next to Locke ness
Short Wall work – Dips X 20, Durkins X 15, LBC X 20, Dollies X 20, Heels to Heaven X 20, Dips X 20,
COT
Moleskin:
SOBs must be taping for the big mud run this weekend or their scared of a little rain. Either way, we had 6 great guys working hard at Bagpipe this morning. Not sure what it is about the workout this morning because YHC is smoked. It might be the excitement for the big race this weekend or just the humidity.
As always, it was a pleasure leading the men in The Gloom.
Announcements:
Convergences – The Brave is converging with Centurion
Pay for the Bus and Sundries ASAP – http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/
Bus to the Mud run will leave South Charlotte Middle School at 5:30am on Saturday morning. Don’t be late.
Twelve men decided to ignore the warnings and the rain and posted at #F3FastTwitch on this beautiful Tuesday morning. A quick scan of the Pax and it was determined no FNGs. Just grizzled veterans. The disclaimer was given and off we went down WoodFox.
We did a mosey jog towards Rounding Run Rd. The instructions were given to find a partner of similar size and speed as we ran. Once we got at the intersection of the Rounding Run Rd loop we stopped for a series of warm ups. Butt kickers, high knees, walk on toes and heels inside, outside and regular. One gradual acceleration to get the legs warm.
The Thang:
Partner one ran one direction down Rounding Run Rd and partner two ran the other way until they met. Once they meet they do the called exercise. Partner one does sit ups while partner two holds in plank on partner one’s feet. The small twist was they must hand slap at the top of each sit up. Do ten total and then flapjack. Once the team has completed the exercise each partner returns the way they ran. Once back at the starting point you job back to the six until everyone has arrived. Once everyone is back you do partner bench presses. Partner one planks while partner two grabs partner one’s ankles and bench presses ten times total. Flapjack. We did this set four times total. After two sets we switched to new partners but did the same exercises.
Once we had completed our Round Run Rd circuit work we moseyed over to Rising Meadow Rd for sprints. Get back with your original speed partner. The exercised called for each team to sprint to each lamp post and back with a total of four lamp post. At the bottom of the hill, which was the starting point, each team does hand slap burpees. Starting at five and going down after each sprint.
Plank while waiting on the six.
Mosey back to the AO and that is it!
Moleskin:
There was some questioning of the Q this morning: “You do this at that other work out,” “We’ve already done hill work,” “This doesn’t look right.” I was not deterred.
Great effort by Mr. Brady pushing the whole time and then ceremoniously ringing out his soaked shirt at the end. Spring is here boys!
Haze must have being feeling swoll up from his workout yesterday because he blew by me at one point mocking me.
Flutie Flakes gutted it out with shin splits. You couldn’t tell because he was getting around Rounding Run with no problem.
Great seeing Chelms out. We are all thinking about your family and your brother. He is on our mind and in our prayers.
Semi Gloss made his return to #F3FastTwitch. He was asking in the beginning “where are going because I’m going to be slow.” Your not #BRR ready yet but your also not as far as you think.
It was good seeing #FreeRange out this morning; Hops, Purple Haze and Spackler. I guess we will be carrying the team this year since I never see TR or Radar anymore.
Great send off Hops and Flutie this morning.
It was a good showing by Glass Joe. I know he had to take a plane, helicopter and taxi to get here but hopefully it was worth it.
Garbanzo continues to show up to running work outs and continues to get stronger. Funny how that works. I appreciated partnering up.
Horsehead stayed true to form by consistently coming up with astute observations. It is always nice to have some levity in the group.
Sanka was always in the front of the Pax on Rounding Run and during sprints.
Thanks for the opportunity to lead. Hope everyone enjoyed it. I did. Have a wonderful day and make sure you tell people in your life how much you appreciate them.
Announcements:
Sign up and donate.
Possible convergence tomorrow with #F3Anvil and #F3Deathvalley in honor of Zip A Dee coming. Check Twitter for updates.
Since Bratwurst is off on his European gallivant, Swift is left in the questionable charge of YHC. Don’t worry, he has left instructions so we will not get too far astray. (The science is still sound).
Here’s the plan:
1) We leave the parking lot of the Vine restaurant in Ballantyne at 5:15 am. After jogging moderately and enjoying some preliminary 2nd F, we will do some dynamic stretching.
2) We will suddenly arrive at the corner of Ballantyne Corporate Pl and Brixham Hill Ave, this is where we begin to work. We will run at Threshold Pace 0.75 mi toward the Premier deck rolling into a recovery jog at the first entrance. After recovering ~2 minutes, we will run back to where we started (0.75 mi). Again rest 2 minutes and repeat this set one more time. (Total 4 x 0.75 mi)
3) After the final 2 minutes rest, we will enter the Bull Ring to complete 4 x 200m @ Repeat pace with 200m jog. This is one quadrant on, one quadrant off repeated for 2 full laps (you do the math).
At this point, our legs should have a warm feeling and we should be ready to return to COT triumphant.
Find your Threshold and Repetition pace at http://runsmartproject.com/calculator.
We gathered around a non-existent shovel flag since Hops was not there this morning. Not sure where he was, but it could not have been better than DMZ on a 50 degree morning. After a half-hearted disclaimer, we were off…
The Thang:
Run from Carmel Road Park to the entrance to Mountainbrook (Mill Pond Rd.)
–Russian Twist x 20IC to gather the pax
Run down Mill Pond and stop at every street on the right to do 10 merkins (total of 12 lights). Stop at the fork.
–LBC x 25IC
–Heels to Heaven x 20IC
Run to Mountainbrook Pool
–THE Dip x 12IC on brick wall next to pool
Partner up for the following:
–Do 10 pull-ups
–Partner carry to end of field (100 yards)
–Do 10 Dumbocrats (flapjack) (#1 planks and does 10 power merkins while #2 does 10 partner derkins, flapjack)
–Partner carry back to start (100 yards)
–Repeato
Planking exercises to gather the pax
–THE Dip x 12IC on the brick wall next to the pool
Run back fork in road and up Mill Pond
–Run back up Mill Pond and stop at every cross street for 5 burpees (4 stops). Stop at Haverstick Rd.
–Flutter x 20IC
–LBC x 20IC
Haverstick
–Run down and up to top of Haverstick, do 20 Knee Ups
–Run to bottom and do 20 Knee Ups
–Run back to start for 20 Knee Ups
–Wide Arm x 10IC
–Diamond x 5IC
Run back to Carmel and back towards start
–Stop at corner of Knapdale for Russian Twist x 20IC to gather the pax
Run to Church at Charlotte for suicides in parking lot
–Run to first median and back, 10 merkins
–Run to second median and back, 10 merkins
–Run to last median and back, 10 merkins
–Dolly x 20IC
Run back to Park for COT
Moleskin
YHC decided to go find some pull-up bars. Decided on Mountainbrook Pool to get in some milage (its 1.1 one way from the park to Mountainbrook Pool). Leading off with 120 merkins down Mill Pond was killer. If you count the IC merkins and dumbocrats, we did 220 merkins. Also, the dumbocrat is horrible. Did those bad boys at Sharktank last week and they suck.
Mill Pond is super hilly and the hill on Haverstick is quite large. Great place for BRR training. The original plan was to run a .5 mile loop at Mountainbrook Pool (Country Ridge to School House to Mill Pond) in 3 min. but YHC had to nix it in interest of time. Plus I didn’t feel like sprinting after the partner carries. Babyface asked if I had to write the workout down on a piece of paper #Weinke. I said it was all in my mind just like Nacho Libre…https://www.youtube.com/watch?v=nTOUiTegqrA
Babyface provided the quote of morning. Asking Winterplace if he could run a smoother while he was being carried. Sounds a little weird at 5:45am.
Kirk pointed out that YHC did the merkins and burpees OYO instead of IC because my form stinks. Why, yes. Yes that is correct. #Strategy
Not really much chatter this morning, everyone was just getting after it. Especially Semi-Gloss in his fleece pullover…
Put in 3.3 miles this morning. Great work by all.
Announcements:
Pay the bus and sundries fees if you are doing the Mud Run.
Thanks Hannibal for great prayer.
11 men made the right decision to show up at Day Zero to witness greatness be born with Garbanzo making his Virgin Q. With the virtual shovel flag firmly planted in the cloud, here is how it all went down:
Garbanzo Q:
Lap around the track to Basketball Court for COP:
Run one lap around the track and back to the court:
Run one lap around the track and back to the court:
Run one lap around the track and back to the court:
Prohibition Q:
Run to Yellow Rose parking lot for Mud Run circuit – partner up:
Rinse & Repeat
Mosey behind Yellow Rose to the big flat wall of Tuesday Morning:
Mosey back to school and around the front to the smaller play ground & break into 2 groups:
Fence Hop all the way down (scratched due to risk of injury)
That’s the ball game!
Ye Naked Moleskin:
Announcements:
8 MEN embraced the Gloom of Ballantyne to start the week off right by moving some heavy metal.
No FNGs so quick disclaimer was given and off we went.
Clearly YHC hasn’t been to Foxhole in a while – couldn’t find the playground – it had been moved. Finally found the playground with the help of the regulars.
Warm-up.
Around the world x 5 in both directions
Figure 8 x 5 in both directions
Good Mornings x 10
Prying Goblet Squats x 5
Halo’s x 5 in both directions
all pax warmed up and ready.
The Thang:
Channeling YHC’s inner Pavel – we did ladders and pull-ups. Angry Man music provided by YHC.
1 C&P (clean and press) (R&L)
1 Pull-up
2 C&P (R&L)
2 Pull-ups
3 C&P (R&L)
3 Pull-ups
4 C&P (R&L)
4 Pull-ups
5 deep goblet squats
Rinse and repeat for a total of 5 complete ladders = 100 C&Ps and 50 pull-ups
Then the finisher:
10 minutes of swings and/or snatches – your choice – working at 60 – 70 % capacity
2 TGUs per side
Mosey to parking lot for a little KB instruction
Side Press
Pistols
Finished
distance covered – just over 0.0
NMM
Great Crew today – thanks Chanel for the chance to Q – really enjoyed starting the week with this workout. Welcome Site FNG Dear Abby trying out his new bell. Keep coming back.
C&P is a great exercise to load up some weight and get stronger.
Also, YHC was reminded that while Korn is good angry man music – to the Hate Hates, its still older music, when Dear Abby said one Korn song was one of his favorites when he was in elementary or middle school…Point take YHC is old and was also the WD of the workout…ouch.
C&P ladders aren’t complete smokers but will make you stronger and definitely give the arms and shoulders a workout. Adding in the pull-ups then finishing off with the 10 minutes did make it more of a smoker than YHC originally intended – but everyone was crushing the ladders this am and we got thru them fast than expected. Solid work.
Some notables – Brown providing guidance on the hip hinge for the swing by comparing it to how he picked up women during spring break (you will need to ask him for more details). Chanel and Mighty Might both crushing the ladders pushing 60lbs today. Solid work brothers. Chippy – cobains for making fun of the 35lb KB once YHC found out you had back problems. Solid work. Dear Abby and Fire Hazard were doing great and learning the proper form on the swings, snatches and C&Ps. Madam was all business crushing this workout in typical MT fashion.
Enjoy working out with this solid KB crew. Thanks for the opportunity to lead – it was a privilege. And YHC is still looking for a softer place to do TGU’s – unless its a yoga mat there isn’t one.
Thanks again brothers.
Announcements:
Sign up for Golf – Brown is prize Q and sounds like we are hooked up
Pay for Mudrun sundries
Chanel has lined up some solid Qs for the next month or so – great chance to learn some new moves with the KB and get better at the ones you already know – come on out. Its a great AO.
Thats all YHC has – shout out if anything was missed.
Champagne Out.
15 SOB’s showed up for the advertised block party, hopefully all left a little stronger. YHC brought 20 blocks weighing 28.7lb good old fashioned cinder blocks, the goal was not to let the block leave your side for 60 minutes, mission accomplished. Disclaimer given and off we went.
Short mosey (WITH BLOCK) to Wells Fargo parking lot for COP
In Cadence
20 X SSH
20 x IW
20 X Merkins
15 x Low Slow Squat
The Thang
Very short jog to opposite end of WF lot with block for the following
Round:1 Sprint 75 yards with block 10 merkins, sprint back 75 yards 10 merkins repeat until all PAX reaches 100, exercise performed in cadence with block at all times
Round :2 Sprint 75 yards with block 10 Dry Docks, sprint back y5 yards 10 Dry Docks repeat until all PAX reaches 100, exercise performed in cadence with block at all times.
Round:3 Sprint 75 yards with block, 10 Derkins on block, sprint back 75 yards 10 Derkins repeat until all PAX reaches 100, exercise performed in cadence with block at all times.
10 burpess OYO sprint lap of Wells Bank Building with block hold plank until done.
20 jump over block spring lap of Wells Bank Building with block hold plank until done
10 LBC spring lap of Wells Bank Building with block.
YHC decided to perform wall work with block headed to the teller wall of Wells, Freely quickly pulled site Q disclaimer that police would here in less than 5 minutes if PAX touched that wall, no problem mosey over to Grill Restaurant wall fro the following;
Peoples Chair hold block straight out hold for 10 seconds, rest hold for 20 seconds, overhead press with block to 20, bicep curl 20, hold block for 20 seconds. Mosey back to WF fro finale.
Split into teams of 3, partners 1 & 3 head to end of parking lot, partner 2 stays 75 yards away for relay race (with block) until each partner gets back to their starting point. Confused yet, the PAX picked this up very easily.
Round: 1 non runner performs LBC until it there turn is up sprinting with block.
Round:2 as above this time non partner performs the dolly and each runner performs 10 merkins before taking off
Round:3 as above this time non partner performs the flutter and each runner performs 10 derkins before taking off.
Round:3 as above this time non partner performs low squat and each runner performs 10 burpees before taking off.
5 minutes left 10 burpees quick lap of WF building. mosey back to AO, load truck up with blocks and a quick round of LBC and 30 seconds of all you got merkins.
Great effort today, the PAX really bought into working out with the block so much Parfait decided to bring his along for coffee and a bagel. Mighty Mite & Haggis had there normal battle of who’s the toughest SOB, Beebo really pushed it out there today he’s getting stronger every week, Parfait, Wild Turkey and Commish keep pushing brothers you are getting stronger. Loogie & Fireman are ready for the mudrun and Chipotle is ready for the BRR. Glad to have my sidekick back from New Zealand, Outback enjoys giving me hard time.
Announcements:
Mud run next Saturday, Zipede fund please donate, YHC took us out with a porayer for my daughter’s computer teacher & school crossing guard Mr. Jeff Aten who suddenly had a heart attack and passed away while working out last week at Marvin High School while his daughter was playing Lacrosse. Keep the family in your prayers and hold ours a little closer over Easter Weekend,
Mr. Bean
9 of Union counties best (and YHC) showed up at the Sun Valley AO to get a little taste of the mudrun sans the mud.
The Thang:
Mosey to nice grassy field for Warmup- SSH x 25, IW x 25, Slow merkin x 20, Hill Billy x 25, Shore Shoulders x 10 (Circles forwar/backward, Up, in front, etc)
Mosey to Playgroud: Partner Up. Pt #1- Jump ups x 20, Pt# 2 Pullups x 10; flapjack, rinse and repeat x 4; Plankarama
Indian run to soccer field: Wheelbarrow 50 yds, flapjack; Crab-barrow x 25 yds (ouch), Bearcrawl x 100 yds.
Mosey to Football stadium/track: Pt# Zigzag teh stadium stairs while Pt# 2 does a lap; flapjack x 3
Mosey to Obs course ( oh wait, Q spots innocent tractor tires that start calling us over); Flip tires up and back relay race….fun!
Now, mosey to Obstacle Course, Run through one time. Plank, Jail break AYG to shovel flag.
Darn it, Shovel flag touching the ground- 10 burpee penalty for all
COT
Naked Moleskine:
It was great to be out in beautiful Union Co, with some of the pax YHC had not seen in quite some time. And it was great to meet some new faces. UC is growing, come on out and join them. Sun Valley is a great AO, it’s got everything including Tractor TIRES just waiting for you to flip em! YHC could not resist the temptation.
Big welcome to FNG, David, now know as Big Trade…Hershel Walker lookalike. He was EH’d by Zorro who instructs his 2.0 in fencing. We hope to keep seeing you at F3.
Strong work by everyone out this am…we covered a lot of distance and got a full body workout.
Crab-barrow is akward and tough on the triceps. Stadium stairs followed by a 400 will take the wind right out of ya…of course the Mudrun will do that too.
Late Show, Game Show, Espresso….these guys like to rhyme in the UC.
Thanks to HH, CT, and GJ for letting me come out and lead the fine men of UC. God bless you guys.
Announcements: Keep Zipadee in your prayers, F3 Golf, Mudrun next weekend but there will be Outland.
Tomorrow YHC has Q at Foxhole and we will be picking things up and putting them down. Bring out the heavy bells and YHC will do his best to channel his inner Pavel. Bring a bell that you can press a max – 5 to 8 times. Also, bring one a size down as we will do some training on new moves at the end.
Looking forward to it.
Champagne
Eight men started their Easter weekend off the right way and posted at Olympus this morning and here’s what we did:
Mosey to the basketball court with basketballs, jump ropes and of course, kettlebells in tow. Circle up for:
COP
10 two-handed KB swings OYO
SSH x 20 IC
10 two-handed KB swings OYO
Imperial Walker x 20 IC
20 two-handed KB swings OYO
Merkins x 15 IC
20 two-handed KB swings OYO
Basketball Skills Time:
With today being Final Four Saturday I thought what better time to show off our basketball skills or lack thereof in YHC’s case. 2 Pax at a time dribble balls to second goal and make a layup or jump shot if you’re feeling confident. Dribble back to the first goal, do the same and then return to the pax. Waiting pax perform called exercise(that was decided by the 2 men shooting baskets). Keep rotating until each pair had made two runs at the goals. Some of the called movements: Good mornings, Lawnmowers, CDD’s, 2 Hand Swing with push press, tricep extensions, get ups (with or without bell).
Jump Rope Rotation
Partner up-kettlebell size not important. P1 jumps rope while P2 performs KB movement, then flapjack. KB movement serves as the timer for the pax jumping rope.
Rnd 1: 25 Two-Hand Swings
Rnd 2: 20 Upright Rows
Rnd 3: 10 Burpee Squat Thrusts
Rnd 4: 5 Snatches per side
Rnd 5: 20 Merkins
Rnd 6: 30 LBC’s
Strength Circuit:
Set 1: 10 Snatches per side/5 Racked Squats per side/10 Figure 8’s/10 Racked lunges per side
Set 2: 8 Snatches per side/10 Goblet Squats/10 Clean & Press per side/10 Bicep Curls
Set 3: 6 Snatches per side/10 Good Mornings/10 One-Hand Swings per arm/3 Vikings per side
Set 4: 4 Snatches per side/10High Pulls per side/15 Bench Press/10 Cleans per side
AMRAP in 5 Minutes:
x10 Diamond Merkins on bell
x10 Around the Worlds(10 clockwise/10 counter clockwise)
x10 Sumo Squats
Less than a minute left, time for 20 LBC’s IC and that’s a wrap.
Moleskin:
Great work out there today and a good group as well being Easter weekend and the start of CMS spring break. I think MJ would marvel at our outstanding basketball skills, All handled the ball well and made good on most of their shots. I even saw Ickey Shuffle sink an impressive jumper. UNC could have used us on their tourney run #wouldbefinalfourbound. The jump rope was my attempt at implementing some good cardio without the running. Hard to get a good gauge on that one as the heavy wind was making it hard on us to get good jumping rhythm in except for Southpaw and BLC who seemed to be having no trouble. I could tell Byron really enjoyed that part of the workout(Happy Birthday Brother). Good having Whiplash out there who I think is a site FNG unless my memory fails me. Also good to have Probation out working hard after yet another knee surgery, way to keep pushing it! Chum killed it as usual and even punished us with those painful get ups(not the Turkish variety) during basketball drills.
Announcements:
Sign up for the F3 Golf Outing
Benefit next Sunday the 12th at Olde Meck. Brewery to help a neighbor of Ickey Shuffle. They have a young child battling a severe form of cancer and a portion of every purchase goes to help that family.
Continue to keep Zip in your prayers.
Thanks to Byron for a strong prayer to take us out!
Pleasure to lead you fine men today