Something for Everyone

Something for Everyone

A Solid Pax of 21 gathered in the lot totting Bells of various shapes and sizes. When the clock struck 5:30 they were disclaimed and got down to business. Circle up in Parking Lot for Warm Up. Tight circle for COP was an attempt to avoid further damage to the soggy grounds and to keep the PAX Dry. The later was foiled when the sky opened up during the Chest Press.

SSHx20 – 20 swings OYO
Imperial Walker x20 – 10 Cleans Each Arm
Merkinsx20 – 10 Snatches Each Arm
Wide Arm Merkins x15

Partner up with like size bells. Catch me if you can farmer carry to benches with 5 Diamond Merkin chaser (TR took us off-road to cut the corner and to add some danger)

Doubles: P1 runs to top road and back (approx. 200yds) P2 Performs Double Bell Exercise (Flapjack) x 3 Rounds
(Audible to shorten run to 100 Yards and go down to 2 Rounds after the Double Swings)
Various plank and Mary to wait on the six (Plankarama, leg hold, lbcs)

Double Exercises Performed
Double Bell Swing
Double Bell Rack squat
Double Bell High pull
Double Bell Chest press
Double Bell Shoulder Press (seesaw)

Singles- P1 does exercise on bench X25 Reps P2 is on the bell – 100 Bell reps combined
Rd1 snatch (step upsx25) _Flapjack to 100 Snatch combined
Rd2 teabag (derkinsx25) audible to 50 combined Teabags

Back to parking lot Farmer Carry (with 5 diamond merkin chaser)
1 minute over (apologies)
Namarama (possible name change for Clippie due to a failed attempt to rename himself Mountain Boy) – New name still pending – although Duggars appear to be the early favorite.

Announcements-
Sign up for Golf if you can make it
Moleskine.
It was a reasonably warm morning with a minute chance of rain, seemed a perfect day for doubles with some wooden bench work mixed in. Lucky for our LIFO HighTide, our warmup began right in the parking lot as he rolled in somewhere between SSH and Merkins. Plan today was to get warmed up properly – thanks to swings, cleans and snatches then roll right into double bell work. Nothing makes your current bell feel lighter than working out with two bells. Had to audible several times along the way this morning, so thanks for sticking with me. The P1 run was too long for P2 to be doing doubles, so we shortened that and reduced the rounds from 3 to 2 in order to get through the majority of the weinke. The sky opened up just in time for the double chest press – nothing like getting a face full of water while pressing kettlebells precariously above your face. At one point, someone asked if anyone had ever drown while participating in F3. Jury is out on that, but the rain did not stop the pax from wielding some heavy metal. In light of the slippery conditions, we opted for step ups in place of jump ups on the wooden benches. Maybe next time. Glad to have Hairband back from IR. Shout out to Drop Thrill and Freedom who were both getting after it this morning and for Squid for consistently posting just weeks after his first post.
Hope everyone enjoyed themselves out there this morning and thanks again for the opportunity to Q Skunkworks (the site that has something for everyone).

Bring on the SOB Pain

22 SOBs launched at 0530 from the Vine Restaurant at the Ballantyne AO and followed me blindly into The Gloom. Here’s what we did:

The Thang:

We headed towards the back of the corporate park.

COP – SSH X 20, Mountain Climbers X 20, Squats X 15, Merkins X 15

We headed over to the small pond with a bridge and lined up at the bottom of the hill. YHC called 7s – 6 burpees at the bottom, 1 Squat at the top; 5 burpees at the bottom, 2 squats at the top; etc.

Then we mosey around to the middle of the intersection on Rushmore Dr. and did the following:

– Run up the hill on Rushmore Dr about 100 yards SSH to wait for the six. Merkins X 15, LBCs X 15

-Run down the hill on Rushmore Dr about 100 yards High knees to wait for the six. Do high knee/burpee combo X 5, Wide merkins X 15, flutter X 15

– bear crawl up the hill on Rushmore Dr about 100 yards SSH to wait for the six. Diamond Merkins X 10, WWIIs X 15

-lunge walk down the hill on Rushmore Dr about 100 yards High knees to wait for the six. Do high knee/burpee combo X 5, CDD X 15, Dollies X 15

– Run up the hill on Rushmore Dr about 100 yards SSH to wait for the six. Merkins X 15, Heels to heaven X 15, In and out planks X 15, LBCs X 15

COT

Moleskin:

Glad to see it finally warming up in The Gloom.

Always a pleasure leading the men of Bagpipe this morning.

Announcements:

Sign up for Team Chepul race to raise money for brain cancer research.

Mud run registration has been extended. Sign up sooner rather than later.

The Ballantyne BRR team needs one additional driver. Let us know if you’re willing to volunteer.

March 11th Happy hour at Duckworth’s in Ballantyne to raise money to repair a bridge in Nicaragua.

 

#F3Swift – Ring around the Bull

15 PAX (ties a record) launched from the Vine on a perfectly fine morning to disrupt the quiet gloom of the Ballantyne Corporate Park.

The THANG:

  • Start off in the parking lot with some standing high knees, (forgot standing butt kicks), full stride leg swing, side leg swing, ankle rolls
  • Warm-up 1.2mi over to the Bull Ring
  • 4 x 4min at Threshold Pace (comfortably hard, ~1:00/mi slower than R-pace) with 1 minute rest between each Interval – reverse on the Bull Ring each interval
  • 2 x 4min at Interval Pace (2mi race pace, ~0:30/mi slower than R-pace) with 3 minute jog between each Interval
  • 4 x 200 meters at Repetition Pace (1mi race pace, this is R-pace) with 200 meters jog between each Interval
  • Arrived at COT after Jail Break on last interval of 4×200.
  • Long miles at Swift today – between 6.2 (Frehley’s) and 7.

Moleskin:

  • While new to Swift, Threshold Pace (T-pace) should at lease be familiar to those PAX who attend Devil’s Turn.  While described as Comfortably Hard, emphasis is on the Hard and not the Comfortable.  It’s a pace you could maintain (if trained properly) for a 1 hour race.  Typical intervals are 1mi with a 1minute rest, 2mi with a 2min rest, or up to 20minutes for a long cruise.  Know your Threshold Pace (and Interval, Repetition) by visiting http://runsmartproject.com/calculator.
  • Goal today was just an intro to T-pace, build on that knowing that the next interval is the same time but faster (and more rest), and then finishing out with some Sprints to maintain that form.
  • The Interval pace (I-pace) is what we did over a pyramid last week, so the PAX know that it’s also VO2max, or something that should feel hard and have hands on knees at the end of.  This is usually how you will feel in the last 1/3 of any race.  Very hard breathing but not heavy legs. 5minutes max intervals with a rest up to 1minute shorter than the interval.
  • The Repetition pace (R-pace) is the fastest we run at Swift.  Today was just about moving fast with a big stride, but trying to maintain good form over a short 200meters.  It should never feel like an all-out Sprint.
  • Today’s workout makes having a programmable watch a nice-to-have.  Easy to create workouts on http://connect.garmin.com and download to the watch.  Even through YHC had some annoying pace zone beeps (too fast on warm-up, too slow on intervals), those do also help to train the brain where you should be.  Of course, all GPS watches aren’t 100% accurate, so having the Bull Ring and every 200m measured makes it easy even if you have a simple stopwatch.  You just have to know how to look at it and interpret that :40 on the 200 is a 5:20/mi pace…or 1:50 at the 400 is a 7:20/mi pace, etc.  That’s where the running calculator link above comes in, for it has 1mi pace, with 200m and 400m intervals.  YHC has been known to print out a cheat sheet and carry it to not forget those marks.
  • Welcome to F3 Bagpipe vets, but Swift FNGs, Frehley’s Comet, Mic Check, and Chipotle.  Either the peer pressure, the threat of a Mountain Goat leg at the BRR, or an early alarm clock brought you guys out and we hope we made it worth it.  You think the Can Can line on the warm-up was fun, just wait for the Fairy skipping that Haggis loves so much next time!
  • Some flyers out there today with Gunny, Haggis, Long Haul, and Cheddar.  YHC may have noticed more, but there was a brief rain at times…
  • Mic Check is Area51’s version of Metro’s Easy Rings – doesn’t realize that running longer distances isn’t SO bad (and he’s pretty good), but always holds back enough to fly on the closing sprints.  Nobody was going to catch him today.
  • With better direction from the Q next time (like the route for warm-up), we should always warm-up at a pace that is comfortable for you.  Never feel like you have to stay with the pack if that is causing you to feel like you are getting into the workout already (too fast).  Warm-up and recovery at Swift are at your own pace.  The goal is to run the Intervals (the work) at your current fitness level and build from there.  No need to overextend because you only need to run fast enough for the workout, not faster.

Announcements:

  • 3rd F starting on Tuesdays at Einstein’s Bagels in Ballantyne. Date TBD.  Already a lot of interest, so this should be a great group.
  • Mellow Mushroom happy hour coming up to benefit bridge building effort in South America.   Look for details in Area51 weekly email.

 

Getting Sloppy on a Monday Morning?

15 put both feet on their dry floor and stepped onto the wet dance floor that was F3TheMatrix to get sloppy at a block party

Jog through the swamp that was MRP to the lot for a brief COP
SSH x 25 IC
IW x25 IC
Mtn Climber x 25 IC
Merking x 12 IC

At some point during COP Floor Slapper arrives – causing complaints of his missed lap through the swamp…
So we go back through the swap to make everyone happy – shuffle left, shuffle right, high knees and proceed to the blocks

Partner up and line up on side walk for a block party
Partner 1 runs while Partner 2 dead lifts block – Flapjack x2
Partner 1 runs while Partner 2 upright rows block – Flapjack x2
Partner 1 runs while Partner 2 military presses block – Flapjack x2
Partner 1 runs while Partner 2 burpees with block – Flapjack x2

Mosey to the parking lot to find dry ground for some Mary
Flutter x 20 IC
LBC x 20 IC
Dolly x 20 IC
LBC right x 10 IC
LBC left x 10 IC

Return to blocks for a second round
Partner 1 runs while Partner 2 dead lifts block – Flapjack x2
Partner 1 runs while Partner 2 upright rows block – Flapjack x2
Partner 1 runs while Partner 2 military presses block – Flapjack x2
[wait for it] Partner 1 runs with block Partner 2 squats – Flapjack

Line up for AYG back to the lot

Moleskine
1) It was 40 degrees and not raining and what does the PAX do in the pre-workout gloom? Talk about how it’s cold and they don’t want to get wet. How quickly many of us forget our northern and midwestern upbringings…
2) Always a pleasure and honor to lead

3 New Guys but no Spackler

4 regulars and 3 site FNG showed up to do the following.

4 station rotation of heavy bag work, punching mits, jump rope/sit ups, shadow boxing….followed by light sparring (no head shots).  Each guy had the opportunity to go 2 rounds.

Welcome Strawberry, Heartbreaker and Beeker to F3 Fight Club, hope you all enjoyed and will come back.  Still waiting on Spackler to show up since he gave me a verbal a couple weeks ago at Rebel Yell.

Chippy

Arm Buster

23 men headed the warning and posted at F3DMZ this morning, not sure what I ate that caused me to design an arm/shoulder buster but seemed like everyone really enjoyed the challenge.

The Thang’

YHC yelled the disclaimer, and then we ran to Carmel Middle School.

Stop along the way at 2 speed bumps for 20 Mirkens in cadence. #manthissux

Circle up for COT – all in cadence

  • SSX x25, IW x25, LBC x25, Diamond Mirken x10, Mountain Climber x25

Mosey to rock pile, find a respectable rock (make the M proud)

Wall Sit – Alternating rock in front .20 secs/ above head .20 secs repeat 2x

Partner up, bring biggest rock – Partner Sit-up rock hand off.

  • Set #1 = 25x
  • Set #2 = 50x
  • Set #3 = 25x

Balls to the Wall Mirkens

  • 3 Set’s = 15x each

Mosey with rock to clearing – Line up along the sidewalk for Jack Webb with your rock

Stagger to the rock pile – return rocks

Mosey to lower Football practice field

Burpee Broad jump 50 yards.

Run back to Carmel Rd Park.  Done.

  • March 11- Bring the family out to Mellow Mushroom from 5-8 pm for a HH.  10% sales go to help fund a second trip to Nicaragua to repair a bridge. Check Twitter for additional details.
  • In partnership with ministry called Sports Friends, 8-12 F3ers from Metro /Area 51 are organizing a trip to Peru. Questions? Please check site out our site and watch for updates on Twitter. Additional questions, please reach out to Agony.

 

 

 

 

#F3Swift – Threshold Pace

The weekly SOB workout known as Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO.  All PAX of all fitness levels are invited to push the envelope of their current running fitness.  No man left behind.

The workout will be a complicated mess made easier by a WEINKE for the PAX.  New this week is the Introduction of Threshold Pace at Swift.  If you’ve been to Devil’s Turn, you’ve seen it before.  Know your Threshold Pace (and Interval, Repetition) by visiting http://runsmartproject.com/calculator.

After a warm-up, we will be making our way through this workout at the Bull Ring:

  • 4 x 4min at Threshold Pace (comfortably hard) with 1 minute rest between each Interval
  • 2 x 4min at Interval Pace (2mi race pace) with 3 minute jog between each Interval
  • 4 x 200 meters at Repetition Pace (1mi race pace) with 200 meters jog between each Interval

24 of everything

Today was my 2 year anniversary of F3. I Q’d on purpose. 24 of everything.

Lets get to work.

Lap around the parking lot
SSH IC
Front Lunge IC
Side Lunge IC

3 Sets of the Following Exercises
Upright Row (on third set we did curls)
Merkins
Two-Handed Swing
Merkins
Squats
Merkins
Tricep Extensions
Merkins
Clean and Press (12 a side)
Merkins

Moleskin
YHC has done this set before, usually with incresing count each set (10,15,20 or 15,20,25). Being it was his anniversary 24 flat across was in order. Small amount of chatter today mostly from Frehleys. Great working out in the foggy gloom with you guys today. Great to see Philmont out again. Thanks to F3! Sparky, glad you came back for day 2. Look forward to seeing you out again. Also heard you may have roped some others interested. Ripcurl was killing it out there today. Chanel, i don’t even know what to say about you bro. Hardwork. that’s for sure. Merkins were terrible. We survived. Form wasn’t #miccheck or anything. but they were done.

 

We showed up as men, we walked away as BEASTS.

– 0540 – 0615 4-5 mile run (Double E & Glass Joe)

– 0615 – 0645 kettle bell beatdown “Steel Factory” (Horse Head Q, Double E, Boondock 2.0, Countertop, Glass Joe)

– 0700 – 0800 Outland (The Main Event)

YHC up first on Q, mosey to Shovel Flag for some

COP

SSH x 20 (with optional Richard Simmons, I mean The Late Show, hand clapping.)
IW x 20
Low Slow Squat x 20

Mosey to practice field, line up and bear crawl across the field, plank at the end to keep the PAX together then continue mosey to… Tire Kingdom.

Partner up, size/speed do not matter.

P1 flips the tire to the end of the marked pavement and back while P2 does called exercise, flapjack.

Round 1: Dips
R2: Step ups/jump ups
R3: Merkins
R4: Squats
R5: LBCs
R6: Manmaker Merkins

Times up!

Hand off to Countertop

Mosey over to practice field
partner up:  partner 1 supine rows while partner 2  runs across field manmaker merkins x10 each side
Mosey over to obstacle course.  3 rounds through
  • over the 5 foot wall
  • over and under the logs
  • over the 7 foot wall
Practice up and over the double pull up bars (Thanks to CT for the proper form demo, some of us passed on this like “Y vertically challenged HC” but props to those that are doing the mudrun and got it done.)
Core Burnout
  • Burpees x10
  • LBCs x25
  • Burpees x10
  • Bicycles x20
  • Burpees x10
  • Sweepers x5
  • Burpees x10
  • Plank with arm and opposite leg raise
  • Burpees x10
  • some sorta core can’t remember
  • Burpees x10
  • Burpees x10
  • Burpees x10
  • mosey back to shovel flag
  • Burpees x10
  • Burpees x10

Moleskin

Some body actually told me that tires can roll?! HA! They must be a little coo coo for coco puffs we all know tires don’t roll, they only flip.

And a lot of flipping they did. T-Claps for the teamwork on the even bigger monster truck tire that took 3 PAX to flip. Keeping the group together like we did today for the various parts of the beatdown gave a solid mix of hard work and #mumblechatter/2ndF.

It was also kind of funny that an exercise that we have not done in months, Manmakers, made an appearance by both Q’s without either of us knowing each others plan.

Good to see Dream becoming more of a regular lately, even joining us at coffeeteria, he is warming up to this weird but friendly group. #Islandofmisfittoys

Announcements

Pretty sure Saturday was the last day to sign up for mudrun but keep your eyes on twitter in case they open up more spots.

If you did miss it there is alway GORUCK Red, Light & Blue in May! Drop Thrill and YHC are already HCs & Paid so come on out with us! Even if you don’t, expect to see us in the gloom with the rucks in the coming months. #Backpackbackpack

There was some #Mumblechatter on twitter this week about a F3UnionCo Kettle Bell work out. At this point it was only talk but if we continue to grow this could become reality so keep it in the back of your mind.

Continue to keep Zip in your prayers, he is making slow progress but progress nonetheless, also the family of the coworker/friend of DT & Mall Cop that passed away unexpectedly.

Chime in with any other thoughts or #Mumblechatter I may have missed in the comments.

Always an honor to lead, AYE!

Thick as Pea Soup

11 men gathered in the fog of Death Valley to run and jump and move rocks… your basic manly stuff. 

The Thang

Little baby warm up lap in the parking lot

Warm up exercises

-Squats… that’s right, we broke pattern and decided not to open up with side straddle hops

-Imperial Walker

-Side Straddle Hop

Little baby merkins on the curb 

Mosey down to the track

-1/4 mile

 -Slow squats

-Double D’s Hillbillys

-1/4 mile

-Station work on the bleachers [dips and squats]

-1/4 mile

-Merkin ladder

-People’s Chair with little baby arm presses

-1/4 mile

Mosey to the rock pile

-20 curls – 20 tricep extensions – 20 shoulder presses X 3 sets

-20 LBCs

Mosey to parking lot

-20 burpees on your own

Jog around parking lot

Done.

Moleskin

  • Last night, right before bed I said to myself, “I think I’m going to sleep in tomorrow.”  Then I glanced at my calendar quickly – in hopes that my first meeting of the day was no earlier than 9AM – when wouldn’t you know I say “BASECAMP Q” posted as a reminder on my calendar,  So… change of plans were in order… assembled my finest workout clothes and was ready to roll for the morning workout.
  • Rumor has it that Fireman Ed lives a lifestyle “off the grid”.  No twitter account or access to other modern technolgies, etc.  Said his phone at the house still has a cord on it.  Just bustin your chops Ed.  We know you are a modern man.    
  • Great group of guys at BaseCamp today.   

 

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