R-I-R Potpourri or Speedwork in a Bag?

R-I-R Potpourri or Speedwork in a Bag?

I could have sworn only 11 PAX launched from the Vine restaurant at 0515 this morning, but 1 more PAX showed up amongst the swift of foot today.

The THANG:

  • 1 mile warm-up to the Bull Ring
  • Heel walking, toe walking, A-Skip, B-skip, strides
  • 4x200m at R-pace w/ 200m jog
  • 3x4minutes (or 1000m, whichever is first) at I-pace w/ 2min jog
  • 400m at R-pace w/ 400m jog
  • head out to the road for a Down/Up 400m at R-pace w/ 400m jog
  • Mosey back towards COT
  • Join in some merkins with the Bagpipers, then COT
  • Total miles between 5 and 6.

The Moleskin:

  • For those new to Swift – get familiar with the Running Calculator at http://runsmartproject.com/calculator and the Full Instructions at http://runsmartproject.com/calculator/instructions/.  That will help with knowing what R-pace, I-pace, T-pace, and any other speed that is prescribed at Swift.
  • Today was a potpourri of Swift.  A couple of courses (Bull Ring both ways, one hill), mix of interval lengths, and mix of interval speeds.  YHC’s definition of potpourri stops at “a mixture”, but technically Honeybee’s comments on the preblast were accurate that SoBs are not also “naturally fragrant” and “used to provide a gentle natural scent” while “most commonly in residential settings”.  Pretty sure there were no unfragrant smells at Swift, but we made up for it with what MicCheck deemed a “Mario Brothers” warm-up of the A-skip and a “Can Can” warm-up with the B-skip.  If Warm-ups are the hardest part of Swift, then I guess these same SoBs have never been to Football warm-ups where grown men are interlocked in weird partner stretches.
  • Welcome to Swift FNGs Krypto and Dear Abby.  Someone mentioned that Krypto is sneaky fast for a big guy.  Definitely have to agree there.  Dear Abby’s BRR teammates and El Capitan M. Tussauds are finally glad to see that the man is Swift.  Not that they were worried, but let’s just say they are confident in his selection to the SoB BRR team.
  • Kotters to Hops and Honeybee.  The rest from Swift must have helped them with extra in the tank. Flying around the Bull Ring.
  • Frehleys and Chipotle would probably call themselves novice runners (though this may be the first time Frehleys did not proudly announce in COT to the Bagpipers how far we ran), but both are getting pretty veteran.  Continued Strong showings.
  • This may have been the first time Mr. Bean showed at Swift without Outback as his Sidekick, and by the looks of it, Outback will have some work to do when he gets back staying with Mr. Bean.  That young footballer form is starting to peek out and show up on the sprints.
  • Hard Hat was back for his second Swift post and first where we could at least find the way back if getting lost.  New guys every week are continuing to learn how to put in some miles while not being bored out of the gourd.  Nothing like breaking up 6 miles into some intervals instead of just pounding pavement for an hour.
  • From what YHC can tell, Cheddar gets that long lean frame gliding in the right direction with amazing efficiency on the longer stuff.  Not many can stay with him.
  • If there was a 200meter BRR relay, Mic Check would be all over it.  #hemoves

Announcements:

  • 3rd F starting 4/28 at Einstein Bagels on Tuesdays following Bagpipe / Swift.  Starting off with “True Measure of a Man”.  Great group HC’d already.  Join us.

Bagpipers run a mile

25 men did merkins and stuff.

The thang:

Mosey to parking lot for warm up: 15 side straddle hops, 20 imperial walker, 20 merkins

Mosey to first wall: 20 durkins, 20 dips

Mosey to second wall: 20 durkins, 12 dips

Mosey to parking lot by bull ring: Merkin Mary ladder – 20 flutter, 10 merkins, 19 dolly, 9 merkins, 18 rosalitas, 8 merkins, 17 heels to heavens, 7 merkins, 16 mason twist, 6 merkins, 15 little baby crunch, 5 merkins.  Plankerama, then 10 merkins.

Mosey to picnic tables: 20 dips, 20 merkins, 8 dips.

Mosey to grass area by loch ness: 20 x 6count merkins led by Haggis, Mermaid, POP, and Puppy Love

Line up at lake for a 1 mile race: 3.3 laps as fast as you can, then plankerama.

Mosey back to bank lot and plank up.  Partner 1 do as many merkins as possible while partner two runs around the bank.  Switch and repeat.

Mosey back to COT.

Moleskin:

Seems like we did a lot today.  Strong performances from all.

Amazing how much the mile run times have improved.  Huge improvements all the way around.

Strong bunch of SOBs.

Respect at Skunkworks

25 men awoke to the call of Respect from Sussudio.

Warmup
– 25 S/S/H IC
– 50 two handed swing OYO
– 25 I/W IC
– 50 one hand swings alternating OYO
– 25 L/S/S IC
– 25 Merkins on KB OYO

Farmer Carry
– Partner KB weight the same
– Partner 1, runs with both KB
– Partner 2, 10 hand release Merkins, the runs to catch Partner 1, Flap jack

The Hill
– Partner 1 runs up hill, 10 of an exercise at the top and runs back down, Partner 2 does 150 reps of called exercise (cumulative), flapjack
– Partner 1 – Merkins, LBC, Merkins, LBC
– Partner 2 – Curls, Tri extensions, T baggers, chest press

Head back to field by parking lot, two team for 5v5 tug of war, 3 rounds team 1 wins 2-1

Workout sent in by Sussudio, all commentary from me (Harley). Strong work from our fearless leader today. For those that do not know, Sussudio is moving to Orlando at the end of May, and he will be greatly missed. Always pushes everyone, fast for any age. Much respect. We will have a proper send off before his exit.

– Harley

Working a little Iron at Foxhole

14 of Ballantyne’s finest posted at Foxhole for a little iron work and may have gotten a little more than they liked. Here’s what we did:

The Thang:

Mosey over to the Playground for COP-

SSH X 15

Halos X 8 each direction

Around the worlds X 8 each direction

Good Mornings X 10

Diamond Merkin over bell X 10

Partner up at the playground equipment:

Partner 1 – two handed swings; partner 2 – 10 (or Max) Pull ups; flapjack

Partner 1 – Goblet Squats; partner 2 – 10 (or Max) pull ups; flapjack

Partner 1 – clean; partner 2 – 10 (or Max) pull ups; flapjack

Partner 1 – triceps extensions; partner 2 – 10 (or Max) pull ups; flapjack

Dips with KB on Lap X 15 IC

Mosey parking lot and line up behind weight plates:

Group up in groups of 3:

Partner 1 – Hairburners, 2 & 3 two Handed KB Swings, rotate through to hair burners

Partner 1 – Hairburners, 2 & 3 upright rows, rotate through to hair burners

Partner 1 – Weight plate inch worms, 2 & 3 goblet squats, rotate through to Weight plate inch worms

Partner 1 – Hairburners, 2 & 3 KB press, rotate through to hair burners

Partner 1 – Hairburners, 2 & 3 Lawn mowers, rotate through to hair burners

Partner up with like size KBs for doubles. Alternate 5 double KB swings X 3.

6MOM – LBCs with KB, Dollies KB press, dying cockroach with KB, Russian Twist with KB, Elbow Plank, Flutter with KB press.

COT – Ouch

Moleskin:

This morning hurt. I’m writing this at 7pm and I still hurt.

I was so happy to see 3 Foxhole FNGs post this morning. Welcome Mr. Bean, Gomer Pile and Fire Hazard. Keep posting and get swoll with your brothers at Foxhole.

It’s been a while since I’ve see Stump Hugger because he’s been out on IR. T-Claps for entering The Gloom this morning.

Voodoo came in a little late and I’m almost positive I saw him flip up on 2 wheels as he entered the parking lot. Whatever he missed in the COP, he made up for with the hair burners. That dude is fast.

Frehley’s is a beast. I hope I’m half the man he is at 50. Nuff said.

Shout out to Chanel for coaching the new guys. Great job being a leader of the site.

Announcements:

Be on the look out for bus and sundries payments for the Mud run.

#F3Swift Preblast – R-I-R Potpourri

Swift launches at 0515 on Tuesday mornings from the Vine Restaurant at the Ballantyne AO.

The Thang this week, returning to the Bull Ring:

  • Warm-up & drills
  • 4x(200m R-pace w/ 200m jog)
  • 3x(4minute I-pace w/ 2min jog)
  • 2x(400m R-pace w/ 400m jog)
  • Total miles = 5 to 6

What are R and I pace?  Approximately your 1mile and 2mile race paces respectively.  For an accurate estimate, go to http://runsmartproject.com/calculator

“In the annals of history people are going to be talking about three things

“In the annals of history people are going to be talking about three things: the discovery of fire, invention of the submarine and the [Wiggler].” **

Run the Wiggler!  5:30 am Tuesday – corner of Foxcroft and Rothwood – epic pace…

 

** Jackie Moon:  Semi-Pro

One Mile One Eye

16 DMZ faithful posted for an unimaginative, but effective beat down. Here’s how it went down.

The Thang:

  1. COP in the parking lot at Carmel Road Park – SSH x 21, IW x 21
  2. Burpee Mosey — Down Camilla Drive to back of Carmel Middle School with 10 Burpees OYO @ Carmel Road Park parking lot; @ each speed bump; @ entrance to school; and @ back of school
  3. First One Mile Sprint – starting behind Carmel Middle School run to intersection of Camilla & Carmel and back — AYG pace
  4. First Round of Mary – LBC x 25, Freddie Mercury x 25, Rosalita’s x 25, Heals to Heaven x 25; recover with 10 count
  5. Second One Mile Sprint — starting behind Carmel Middle School run to intersection of Camilla & Carmel and back — AYG pace
  6. Second Round of Mary — LBC x 25, Freddie Mercury x 25, Rosalita’s x 25, Heals to Heaven x 25; recover with 10 count and People’s Chair x 2 minutes
  7. Burpee Mosey — back to Carmel Road Park with 10 Burpees OYO @ back of school; @ entrance to school; @ each speed bump; and @ Carmel Road Park parking lot
  8. Third Round of Mary — LBC x 10, Freddie Mercury x 10, Rosalita’s x 10, Heals to Heaven x 10

Moleskin:

Simplicity is a beautiful thing – especially at 5:30 in the morning. Mumble chatter calling the Q out for his lack of creativity started with the second set of Burpees and never let up. PAX pattern recognition was in full effect, so the anticipation for the second one mile sprint was palpable. Without a doubt, a true crowd pleaser. McGee, Agony, Kirk and Bout Time were pushing it on the runs – always hard to keep up with the Larry Birds. Thanks to Kirk for taking us out at COT.

The opportunity to lead this group is always an honor. Thanks

Announcements:

F3 Golf and Tutoring opportunities – check the website.

Mock Turtle Neck

10 men did the following stuff:

Warm up with jog to field and 100 yard jog X 10

SSH x 25,merkins

IW x 25, merkins

Jog to playground 

Toes to bar 5, merkins 10, dips 15 lap around pkg lot X 4

Jog to lighthouse, starfish run to frisbee golf holes, squats x 20, monkey humpers x 20, Mary Katherine x20, with 10 stump jumps after each set, followed by naktar jai x 15

Wall sits with air press x 2

BTW x 2

Jog to track, 7’s with burpees and jump squats

Walk the wall, then incline plank ( a fan favorite).

Mosey to Pkg lot for karaoke, high knees, sucides, shuffles, sprints

To playground for partner workout, 50 pull ups and 400 LBCs

Great group at McKee Elementary on Saturday!  There was a lot of chatter (mostly from Joker) until we ran 10 100’s (or 20 50’s) to get the party started. Really can’t complain anytime you get to do 140 merkins and monkey humpers, along with some frisbee golf all before 8 am! 

—-

Editorial Comments by Joker [see O’T… this is what happen when you let someone else post your backblast].  So, O’T shows up in not just a turtle neck, but a fashionable mock turtel neck.  Let’s face it, the guy has made some questionable fashion statements in the past two years.  Thankfully, the velcro shoes have been retired.

Creatures of Habit

YHC rolled in this morning to see only Uncle Leo firmly planting the shovel flag into The Matrix AO.  With 4 minutes left it was just the two of us, but the lot quickly filled with 13 PAX who know how to start the week off right.

5:30 and off we went, around the backside of the school and out into he front parking lot.  YHC heard a little grumbling from Uncle Leo.  Apparently starting off running counter clockwise around the school was not the standard direction.  Usually we head to the street and run clockwise.  Decided to take a walk on the wild side this morning.

COP:

SSH x 30 IC

IW x 25 IC

Merkins x 20 IC

Mountain Climbers x 20 IC

The Thang:

Mosey around the school with 4 stops for pain stations.  Each exercise was 10x reps.

At the stumps:  Single leg split squats on stumps (10 each leg) & Derkins

At the back playground:  Jump Squats & Upside down shoulder presses with feet on top of fence (modify to Carolina Dry Docks as needed)

Front wall of school:  Donkey Kicks & Flutters

Front playground:  Dips & Toes to Bar (modify to hanging knee raises as needed)

First lap was done as a group.  After that add 5 reps to each exercise each lap and go on your own pace.  I think all completed laps with 15, 20, and 25 reps.  The leaders ran a final lap with no exercises to pick up the six.

Huddle up by front school entrance and jail break to cars.

6MOM:

LBC’s x 30 IC

Dolly x 25 IC

Protractor

Done.

The Moleskine:

The NSA officially tracked Pop Tart and his watch for 2.1 miles this morning.  That plus the pain stations and high humidity left everyone plenty smoked and sweaty.  Good work by all.  YHC ran this workout once before with a few adjustments and the six was much further back by the end.  Great to see everyone getting stronger and little separation between the front of the pack and the rear.

Lobster Roll and Joker led most of the way (Although Joker may have been modifying more than he needed to.)  Joker made sure to give credit to Lobster Roll for brining “Toes to Ba” to The Matrix.  It sucked the first time and continues to suck.  Arena made a strong challenge to the leaders on the final lap to keep them honest.  Solid work by Pop Tart and Floor Slapper for chasing down the lead pack on the last loop to regroup.  Pop Tart wanted to make sure he ticked off the full 2 miles.

Turkey Leg was a little off his usual lighting pace, but we’ll cut him some slack after putting down 30+ miles on the Palmetto 200 Friday and Saturday.  Impressed he even showed up and could walk straight.

O’T was smoking through the toes to bar.  I think I still have the mulch in my eye that he kicked up each time as he was motoring through them.

Thanks Young Love for the solid send off.

Always and honor to lead.  The Matrix Pax is becoming a solid group of 13-15 each week, great numbers for a workout.

-Alf

Announcements

Sign up for golf, still just one spot left so get it quick.

 

Beatdown City!

Posted on behalf of Double E…
Warmup: Mosey to PSF
SSH IC x 30
IW IC x 15
Hand Release Merkins IC x 15
MC IC x 15
Mosey to Middle School Parking Lot for Partner Beatdown City!
Partner UP Fellas!
3 Stations – 2 Rounds
Station 1 – Timekeeper – Partner Hairburners (w/ 45# plates) to far cone and back approx 35 yards apart
One group of partners on Hairburners at all times while other partner teams rotate between S2 & S3
Station 2 – Long Distance Suicides – Cones @ 10yrds, 20yrds, 30 yrds, 40yrds, 50yrds, 60 yrds
Run Fast
Station 3 – Hill Work – 5 x Burpees on top, 5 x Bombjacks on Bottom, repeat
Repeat S2/S3 until all groups have completed Hairburners.
LBCs IC x 20 after round 1
Repeato Round 2 Station Work
Dolly IC x 20 w/ Protractor and Heels to Heaven mixed in
Mosey to school wall for PC w/ AP x 30
BTW MC x 10
Repeat PC w/ AP x 25, 20, 15, 10, 5 w/ BTW MC x 10 between each set
Freddy Mercury IC x 20
I’m dead and Handoff Q to CT!
2nd half
Mosey to field behind the SVMS and line up for an abbreviated Ark Loader
– Bear Crawl the third milestone First five to arrive get a 5 burpee bonus
– Mosey back to start line and 5 burpees all around
– active recovery plank.. right arm to the front and hold… left leg up and hold… recover
– Kong crawl to the second milestone.  first five to arrive get a 5 burpee bonus
– Mosey back to start line and 5 burpees all around
– active recovery plank.. left arm to the front and hold… right leg up and hold… recover
Indian Run over to the soccer field between MS and HS.  Drop thrill and Hair Band carrying rucks set the pace.
– Line up and plank with alternate arm and leg raises x10
– Pepper Pods across the soccer field and mosey back to start x2
– Grab the rucks for tunnel of love
– Mosey back to the shovel flag for a little core work and then burpees to round out the last minute.
COT
Moleskin Items:
– Pre-Run – EE & GJ 5+ miler and DT (and 2 other guys, capri and some body else ran 2+ miles together)
– It was an awesome moment during pre-run.  GJ and I were at 3.75 miles running back towards elementary school and in the distance we could make out 3 bodies coming toward us through the fog, barely noticeable.  As we got closer we realized it was DT and the Gang racking up the miles as well.  Just a cool thing to see.
– Army Dives “Pepper Pods” suck and I have no idea how I got so much dirt and grass underneath all of my clothes I had on, Thank you CT for the experience.
– It was a tough and tiring workout and the PAX responded with grit and sweat and merlot??  Great Job by Espresso (FNG) for giving 110% your first time out, 100% work, 10% dinner/breakfest and leaving it all out there.
– HH passed his Kidney Stone this morning and celebrated by eating a calcium rich breakfast of pancakes, cheese and milk and gravel.
Always amazing work at #F3Outland with a Great Group of Men!!

 

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