Who would have thought that touring the arboretum @ 0530 could be so much fun! 22 pax showed up to do some shopping and all we could find were Merkins at every stop.
The thang-
Short quick mosey to corner of lot – circle up. SSH-25, Merkins-20, IW-25, merkins-20
Mosey to back of Walmart 10 hop ups on the concrete blocks – run to stop sign and do 10 Merkins. Rinse and repeat 3 times.
Mosey to rack room shoes. 20 decline Merkins w feet up on wall – run to retaining wall and back. Rinse and repeat 3 times.
Mosey to Chilli’s. 15 decline Merkins on patio then 10 burpees in lot. Rinse and repeat 3 times.
Mosey down to corner of parking lot. Partner 1 runs around parking islands while partner 2 does exercise. Exercises were Merkins and then lbcs. Flap jack twice.
Mosey to movie theater. Suicide sprints using speed bumps. 10 Merkins at each bump
Mosey to eye store where we did 2 sets of 15 Merkins
Mosey back to ABC store. Partner 1 sprints around lot while partner 2 does exercise. Flap jack 3 times. Exercises were Merkins, heels to heaven, lbcs.
Good job men! Not much observation here as I was too busy trying not to face plant w all the Merkins we were doing. Turkey Leg had no problems checking out everyone’s form. Horse Head – sorry to see you struggle a bit with an injury. Hope you get some relief soon!
Sound off gents if you have any observations from this am!
Announcements –
F3 dads tomorrow 0900 Beatty park
New workout 7/13 waxhaw – go to web for more info
YHC arrived at Peak 51 to find 2 pax coming in from the pre-run getting extra credit for the sprint to beat the train and 2 more pax coming in from a Pre Ruck. 9 pax assembled to see what pain YHC had in store. I hope I did not disappoint. VSF planted, Disclaimer given and off we went into the gloom.
Mosey to the back parking lot and circle up for the following:
Mosey towards the back of the school and grab some wall for People’s Chair. What, don’t we do this towards the end of the workout. Let the mumblechatter begin.
Mosey to Baseball field for Circuit Work
Move to baseball diamond for some infield work. Split the pax up evenly to each base and do the following:
Mosey from the field over to back parking lot and line up for Triple Nickel. Run to the lightpole & back 5 times, 5 LBCs at Light Pole, 5 Squats at Starting Point. Once finished, LBCs until all the pax are finished.
Mosey towards Launch point and since the pax insisted on doing People Chair towards the end of the working. YHC obliged and stopped off for some more time on the wall.
AYG back to Launch Point for some Mary. Pax Choice for Mary went something like this.
Finished.
Announcements
7 PAX gathered in the humidity of a mid-June morning for another installment of Mountain Goat. Having been disclaimed, we set out for the track at South Charlotte Middle School for something like this:
1-mi Warm-up at Fellowship pace;
Circle up for stretching, toe walking, heel walking, high knees, butt-kickers, additional leaping, cavorting, prancing… etc.
Main Event:
1. 30-seconds at Interval(I) Pace; 30-seconds recovery
2. 30-seconds at I-pace; 30-seconds recovery
3. 1-minute at I-pace; 1-minute recovery
Rinse and repeat for 8 sets with a water break after the 4th set
End with .25 mi cool down, return to parking lot. 5 mi covered today!
The Moleskine:
Excellent job this morning! This is a simple workout plan… but you really start to feel it on about set 5-6! And when you break it down to running at I-pace, we all ran 16 mins at 7:00 or sub 7:00 min/mile pace… which translates to 2.25 mi at 7:00 mi pace or faster. Excellent job!
I know each of you boys will only contine to get stronger!
Huggy Bear was out for his second consecutive dose of Mtn Goat!! Awesome to have you!
The Mouth kept us entertained, but what else is new?? He was definitely faster than most… (take a guess at who said that?).
Great to have Stagecoach out for his inaugural Mtn Goat experience. Great as always to have him at a workout… 2 years ago this week, I showed up at Death Valley where Stagecoach named me Slim Fast… but I wax philosophic!
HT, Brew and Sensei… regulars… strong… getting stronger!
Sensei took us out in prayer.
Always an honor to lead you guys!
As a reminder from the pre-plast… Checkout this link for the calculator that can help you start to identify your target pace. Enter your most recent mile, 5k, 10k, etc time. If you don’t have one, take a guess… there will be no policing involved! https://runsmartproject.com/calculator/
After you calculate your 1-mi pace, then go the the Training tab and look for the value in the “Interval” row. That should be your target for each of the 30/30/1 minute runs.
This is not a prerequisite! I just wanted you to begin to see for yourself how some of this works!
posted on behalf of Floor Slapper
A small and energetic group headed off on this humid morning Circled the school - 20 SS hop, 20 Imp Walk, Circled more 20 Mtn CLimb, 20 Merkins, Circled - 20 squats, 20 lunges To the Track - 4 corners - 15 merkins, squats, jump squats and 5 burpees repeat To the playground - Catch me if you can 10 merkins - around all the baseball diamonds Back to playground - circuit 10 pull ups, 20 dips, 20, Derkins - run to nearest home base, then repeat Jack Web: up to 7 and back down groaning and grumbling Peoples' Chair 1 min, lunge walk People's chair 8 minutes of Mary alternating with merkins: LBC, Bicycle, Dolly, Flutter, Russian Twist Back Scratcher 15 merkins, 14 wide arm, 13 left arm forward, 12 right arm forward, 11 merkins Run around the school and finished
Time again for the weekly installment of the manly lifting of heavy things.
Disclaimers were rampant today. Disclaimer given for the workout followed by disclaimer of some explicit lyrics in the chosen playlist. Pax were duly notified and it began.
COP
The Thang
AMRAP sets
**all sets done w/ timer being 1 pax running to playground for 10 knee-ups (pull-ups as alt) and back
Rinse and repeat back through to the Curls/Cleans. Audibled to merkins w/ no bell to save us from face plant.
Mary – We don’t do no stinkin’ Mary at Meathead!
NMM:
It was steamy so the AMRAPs produced some sweaty,sleevless man-dudes. Simple but hopefully effective workout for all. No doubles today, so i encouraged everyone to use their heavier bell and focus on good form and not high reps. Included the merkins as an ode to anyone enjoying the merkin challenge #notthisguy.
The calf raises were included to help give our already ripped shells that final touch. Purple Haze and Margo will love that this was included.
The aforementioned (via Twitter) playlist included some stellar rap tunes from the past. I did audible on a couple (NWA) to try and keep the lyrical exploits to a minimum. To appease others I did include some rock. When i went to turn down 99 Problems, as a couple teachers turned into the lot, Hairball made the statement not to bother as they hear much worse these days. Aye!
I appreciate the opportunity to lead, and to help push each other to do what we otherwise would not.
Thank you Les Mis for the strong takeout.
Playlist:
19 souls decided it was time to get in gear for BRR training this AM. The air was soupy and the hills steep as ever in Piper Glen this morning, but that did not stop the PAX from pushing it to the next level.
The route was the typical Piper Glen hill route with 4 and 6 mile options. (3) chose the 4-mile option to ease into the DT scene (Spackler, Semi-Gloss, Radar), (2) chose an unintended/unsanctioned route of around 5.3 miles due to missing an arrow (Dolphin, Frehley’s Comet), and the remaining 14 took the red pill logging between 6 and 7.25 miles.
It looked like good groups formed so that 2nd F could help overcome the pain of the hills. Outback and Mr. Bean showed around site-FNG Rock City around the AO. The already mentioned Dolphin and Frehley’s Comet ran together and got lost together.
Brisket, Sanka, and Prohibition were observed taking in a little extra hills at the end by reversing the Old Course loop. Nice push!
Horsehead was back after overcoming some knee issues with a new uptempo stride and some new kicks. That 180 bpm techno music must work wonders. Next time bring a boom box and we can all enjoy some boom-cha-boom-cha-boom-cha-boom.
Unfortunately, one downside of this workout format, YHC was not able to observe all the random occurrences that happened out there today. Sound off in the comments to share.
Announcements:
– #GhostRunner happening tonight at ABC Arboretum 7:30 start (4 and 6 mile options)
– F3 Dads this Saturday at Francis Beaty Park at 9:00
– July 25 – Dredd and OBT coming to Stonehenge
In case the PAX have not felt challenged buy the extended Tempo run at the track and the progression run on the greenway, this is the week that will disturb your sleep tonight with anticipation.
That’s right, it’s hill week again and we head to Piper Glen with the challenge of holding a marathon pace effort level (comfortably hard) once warmup is complete. Notice the word effort. Your pace will naturally slow and speed up with the hills. However, effort level should remain constant.
We leave the greenway parking lot the corner of Rea Rd and Bevington Place at 5:15 am. There will be 4 and 6 mile options.
Come and put a strong downpainment on BRR / fall marathon prowess.
Posted on behalf of Bridges…
16 men met at PDS for the Charge this morning and did this:
The Thang:
Mosey around the upper parking lot to basketball court with high knees, but kickers, and karaoke thrown in
COP
Rock work
Off campus 11s
Head off campus up Sardis road to Robinson Woods neighborhood and the first big hill as you enter
Back to the Friendly Confines of PDS for some wall work
Mosey back to within a couple hundred yards of COT. On your belly and then AYG back.
Done.
Moleskin:
Thanks to Baracus and DD’s for the opportunity to lead. We don’t get off the PDS campus much at the Charge although I heard rumors it’s happened. Felt a little like Truman with the first step off campus and wondered if I was leading the PAX into a big canvas wall. Sardis Road existed though and I heard a little surprise chatter we were leaving. Also, I may have underestimated how steep that hill in Robinson Woods is. Great work by the entire PAX this morning.
Shovel flag planted by Young Love as YHC collected donations of canned meat from the pax for the Calvary Church Pantry Food Drive. Mumblechatter revolved around canned meat and the scarcity of canned roast beef, which was requested specifically by the pantry. Pax got schooled in canned beef options other than roast beef by Van Pelt. Donations much appreciated. YHC is partaking in 10KMerkin Challenge. Champagne and many other pax are not. Substitute exercises to be provided for all called merkins except for COP. Options allow pax to get between 30 and 334 merkin. 3 site FNG’s welcomed warmly and the group thoroughly disclaimed before we left the launch lot.
Mosey through the parking lots in the direction of Entrance 1.
COP
SSH x 15 IC
Merkin x 15 IC
Squat x 15 IC
MC x 15 IC
Mosey to lot adjacent to Entrance 1.
Merkin Beast with Sprints
Sprint to 1st island/6xcalled exercise/2nd island/6xcalled exercise/3rd island/6xcalled exercise/Return to 2nd island/6xcalled exercise/1st island/6xcalled exercise/launch point/6xcalled exercise (Total=36xcalled exercise with 6 stops). Rounds 1-5 followed by 200 yard sprint.
1. Merkin (sub=jump squat). 200 yard sprint.
2. Werkin (sub=CDD). 200 yard sprint
3. Crucible Merkin (sub=LBC). 200 yard sprint
4. Merkin (sub=jump squat). 200 yard sprint
5. Werkin (sub=CDD). 200 yard sprint
6. Burpee (sub=Spartan Burpee). Plank to wait for six. 10-count.
Mosey across campus to the base of North Face.
NF Sprint/Merkin/BBC/Merkin Repeats
Sprint up NF/20 Merkin (sub=20 Knee Taps)/Backwards Bear Crawl down/20 Merkin (sub=20 Knee Taps) Repeat.
Mosey up NF cousin hill to parking lot off Entrance 3.
Mary
6 inches hold
YHC took this time to mention F3 vision and mission to the pax. To invigorate male community leadership through planting, growing, and serving small workout groups. Pax asked to think about ways to improve our community through male leadership. YHC thanked pax for bringing donations for the Calvary Church Pantry Food Drive.
Flutter x 20 IC/hold
Dolly x 20 IC/hold
Heels to Heaven x 20 IC/hold/10 count/10 count
Mosey to the base of NF
Merkin count=306. 14 Merkin/Sprint up NF/14 merkin. Merkin count=334
Mosey to launch lot.
1 minute of burpees (Merkin count now higher)
COT
Moleskin
Welcome to site FNG’s Wild Turkey, Pita, and Sanctions. Great work today. Come back out and join us again at Anvil. Pita is one of Radar’s neighbors who YHC met on Saturday. Keep on posting and getting stronger.
Purple Haze called today’s Beast the “short” beast or some other descriptor suggesting an inferior version of previous Anvil Beast’s during the 1st rep. YHC then called the 200 yard sprint, which was completed between each rep from 1-5. Perhaps this made up the difference. Seemed pretty tough to YHC. Soul Glo, Margo, Cane, Brushback, Boutique demonstrating fast twitch on sprints and reps. Haze showing why shorter is better for burpees. All pax working hard to maintain cohesive unit. Pax ranged from 0 to 216 merkin on the Merkin Beast Sprint set.
YHC certain that pax are irritated by the symptoms of merkinitis that have swept through A51 workouts due to the 10KMerkinChallenge. Champagne messaged YHC to make sure Anvil pax would not do 45 minutes of merkins while circled up. This message prompted the substitute exercises. Icky Shuffle mumbled about staying right behind YHC during mosey to NF to “take him down” if more merkins were called after the 216 of the Beast. Karate Kid references ensued to include sweep the leg and questions arose regarding why Daniel was allowed to kick Johnny in the face but Johnny was penalized when he struck Danel-san with a right jab to the nose. Anyone? Well, more were called, but, yet again, pax had an option, and Icky didn’t take YHC down, thankfully. Not sure when Deep Dish snuck in, but glad to have you with us today. Also great to have Rehab back with pax as he has been tied up with his baby girl at home.
Big T-claps to the pax who donated food today, yesterday, and Monday. Thanks to Frasier for bringing over the Maul’s haul of grape jelly today after workout and to Young Love who is helping YHC by picking up Matrix donations and will help to collect at Saturday coffeeteria at Starbuck’s Piper Glen and, subsequently, deliver to Calvary. YHC’s garage is filling up fast. Testament to F3 men being men of action. Sincere thanks men.
Announcements
Calvary Church Pantry Food Drive continues through Saturday. Opportunities to donate: Meathead=canned meat; Rebel Yell=canned veggies (no corn/green beans); Centurion=canned ham; The Brave=100% fruit juice; The Rock=grape jelly (no glass); Ascent=granola bars/cereal bars; Day Zero=canned salmon; A51=canned veggies
10/24/2015 USMC Ultimate Mud Run Challenge. Gaston, SC (outside Columbia). Awesome race with more F3 pax than you will likely see anywhere else. Do it. Get a 4-man team together. Let me know if you have questions.
F3 Dads Camp. Still a few spots open. Check website for preblast.
Ghostrunner. Thursday night run option. 7:30 Arbo ABC. Followed by rehydration at Vinter’s. Alf on Q.
F3 Dad’s Saturday workouts. 0900 Col Francis Beatty Park. Dads and kids (boys and girls) welcome to have a great time.
YHC brings a Clown Car of 4 down from the Anvil AO, which ends up being half the Pax at Dromedary. #invasion
The fun went something like this:
SSH x 25
Squats x 20
Merkins x 15
Suicides moving up the hill
Sprint 6 parking spaces up, come back 2. Sprint up 6 more, back 2 more. Repeat.
Mosey to track, Partner up.
Partner Carry across field, flapjack back.
Change partners; Wheelbarrow across field, flapjack back.
Change partners; Partner Derkins x 20, flapjack.
Change partners; Leg Throwdown x 25, flapjack.
Change partners; Marine Sit Ups x 25, flapjack
Run 2 laps around track. Circle up for Pusharama. Civilian count, no breaks.
Merkins x 10
Stagger Right x 10, Stagger Left x 10
Diamonds x 10, Wide Arms x 10
Run 2 laps around track. Circle up for Pax Squats.
Arms over your neighbors shoulders throughout.
Full Squat x 10 IC, Right Leg only x 10 IC, Left Leg only x 10 IC, Full Squat x 10.
Start mosey around school with Random Pain Stations, including but not limited to:
Bear Crawl, At 4 Square do 10 Burpees
Jump the Wall, then use wall for Derkins x 10
At Flagpole Plank Jacks x 10
Random AYG, Balls to Wall, 7’s between buildings Diamonds and Sumo Squat Jumps
People’s Chair
Mosey back to bottom of lot for Mary.
LBC x 25 IC
American Hammer x 15 IC
Heels To Heaven x 15 IC
Ye Olde Moleskin
Gotta hit the road, so this is the abbreviated version: Much mumble chatter from my Brother Ice9, always keeping it light and crushing it at the same time. #powerful
Dasher continues to dominate the Bear Crawl, and pretty much whatever he touches.
Thanks Dasher for bringing out FNG Captain Phillips (Jeff Cachine). It doesn’t get easier, but you do get stronger.
Many Thanks to my Area51 friends Hops, Voodoo and Iron Horse for joining the Clown Car. Discussion on the drive back included Iron Horse owning Mineral Rights to the Fountain of Youth (Land Lease owned by Checkpoint).
Announcements
Dasher starting new AO at Nesbit Park in WXW soon: July 13?
Races coming up at Whitewater Center; Brew Run Friday night, and Half Marathon the following weekend?
Keep Heather Meyers in your prayers as she counts down last 4 rounds of Chemo.
Praises for her progress and strength. #astoughasIce9