#F3Swift Preblast – JDR week 5 of 6
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
With 2 weeks to go before the Joe Davis Run, the workouts need some specific race prep. Something we haven’t done yet is to prepare for elevation. We’ll be incorporating that this week along with some twists and turns. Location will be near the Bull Ring, so head there if you are running late.
Basics:
- Know your 1-mile Race Pace (a.k.a. R-pace) from http://runsmartproject.com/calculator
- Repeats are from 200m to 600m
- Total miles will be about 5.0
- Regrouping to keep the PAX together.
For those uniformed, here is the Joe Davis Run 5K course. http://www.mapmyrun.com/routes/view/598160300 and image below.
Let Me Give You A Little Something to Take Your Mind Off That Pain
Posted on behalf of “The Late Show”
10 men arrived in the gloom of Outland for a holiday painfest.
The Kettle Bell crew arrived early for a little pre-Outland beatdown and were joined by the rest of the PAX for the 0700 main event.
The Thang
Headover the Shovel Flag for an abbreviated COP (SSH x30)
Mosey to the rock pile and pick a good sized one, grab a partner and line up along the practice field. Partner 1 does pain station with the rock whil partner 2 sprints down the field and moseys back. switch and repeat.
Round 1
– parnter 1 curls while parnter 2 runs and swtich (repeato x3)
– plank (active recovery)
Round 2
– parnter 1 overhead press while parnter 2 runs and swtich (repeato x3)
– flutter kicks (active recovery)
Round 3
– parnter 1 tricep extensions while parnter 2 runs and swtich (repeato x3)
– Hello Dolly (active recovery)
Indian Run back to MS bus stop with various body wieght pain stations. Listed in no particular order…
– Decline CDDs x20
– Decline Merkins x20
– Diamond Merkins x10
– Mekrins x20
– Step ups x40
(repeato x3)
– peoples chair on Wall until everyone is finished
Plank up in a line and wait your turn to plank walk down the rails. get back in line and do it again.
(2nd half) The Late Show on Q.
Off we mosey – Indian Run/Rambling Mosey back to our pet rocks.
Grab pet rocks and head over to the dip bars.
P1 on the dip bars for supine rows with P2 manning the rocks for rock squat overhead press.
(21) & flapjack
(15) & flapjack
(9) & flapjack
(3) & flapjack
6 MoM
Various counts of protractor, backscratchers, plank with 6 inches, and just for fun bring that right knee around to the right elbow and hold, then with the right knee. Throw in some mountain climbers on the line (thanks for the help with the cadence!)
Then just for Horsehead – single leg hip bridges, (10) each leg.
Mosey back to the flag.
COT
Thanks Horse for taking us out.
Moleskin from the perspective of The Late Show
Major Payne came to mind as we circled up for prayer. Everyone (whether spoken or unspoken) has some kind of pain going on in life. Some of the spoken pains are heavier than others, at least from the outside looking in, but the burdens we all carry are real… at least for those of us carrying them. It’s awesome to come together as brothers in Christ to sweat out some of the troubles that this broken world slings our way.
Swimming with a Lobster
2 PAX decided to join the Lobster for a swim at the Matrix
We opened the Matrix with a jog off campus thru the neighborhoods, down thru the lowers fields and ended up under some cover by the front doors to the school. (lobster likes to be dry sometimes).
50 Merkins OYO
50 SSH (IC)
50 Wide-Arm Merkins OYO
50 IW (IC)
30 Dry Docks OYO
50 Squats (IC)
25 diamond merkins OYO
5 rounds of peoples chairs (varying lengths with air presses)
1- 50 air presses (IC) followed by 100 LBC
2- 40 air presses (IC) followed by 50 flutters
3- 30 air presses (IC) followed by 50 Dollies
4- 20 air presses (IC) followed by 25 (IC) mason twist
5- 10 air presses (IC) followed by 15 burpees
Back out into the water…
Jog to the playground for some circuit work…
3 rounds with 4 exercises
5 toes to bar
25 decline merkins
30 dips
10 pull ups
After rounds 1 and 2, run from playground to lower parking lot and circle islands and return to playground….we worked in a couple of plank sessions as well….
Posted on behalf of Lobster Roll
Looks great! Little mud. Watch yer step.
6 pax posted for a promised moderate post-holiday beatdown. Was it achieved, or was it over-achieved, as the past few weeks have been?
The Thang
COP:
- Side Straddle Hop – 15 IC
- Merkins – 10 IC
- Imperial Walker – 15 IC
- Mountain Climber – 10 IC
- Low Slow Squats – 15 IC
- Parker Peter – 10 IC
Mosey back to parking lot and retrieve the forgotten item. #noballleftbehind
Fence circuit:
- 10 Decline Merkins on the fence (or modify with standard merkins)
- 10 Star Jumps
- 10 Heels-to-Heaven
- Rinse & Repeat for 10 minutes – focus on good form, not speed
Mosey to football field
Touchdown Club
- Gather at 50 yard line. Cycle through pax taking turns as receiver and QB. QB calls route, which receiver runs. Whether the pass is caught or not, run with the ball across the goal line and return. Continue cycling through each pax as receiver and QB.
- Waiting pax perform the following each round while they await their turn: standing 10-counts; elbow planks; merkins; LBC’s
- Next, the Weinke says: run the lines with karaoke, shuffles, back peddles, fwd jogs (we didn’t – Q forgot to consult the Weinke.)
Mosey to playground
Playground circuit:
- 6 Pullups (or modify with supine rows)(partner assist, as needed)
- 12 Merkins
- 18 Squats
- Rinse and repeat for 10 minutes
Mosey to concession area
Concession circuit:
- 12 Incline Merkins
- 18 Step Ups (total)
- Lap around baseball field
- Rinse & repeat for 10 minutes
Mosey back to COP field
Mary:
- Situps – 10 IC
- Slow Freddie Mercury – 5 IC
- Sid-the-Kid – 10 IC (5 each direction)
- LBC – 10 IC
Done
COT
Announcements:
- Joe Davis Run – Jan 10
- FNG Resolution Saturday – Jan 3 – convergence with The Rock, Olympus, & Stonehenge at Ascent. EH your friends, neighbors, & coworkers who are making New Year’s resolutions to get in shape in 2015. Let’s get ’em off to a good start!
Moleskin:
After a couple weeks of non-moderate workouts when YHC was Q’ing, the promise was made for a moderate one today. Hopefully, the promise was kept, with opportunities to modify throughout.
YHC joined himself for a preKB workout this morning and had a good sweat going and finished just as Strange Brew pulled in, followed by the rest of the pax. The sweat was still flowing during the COP and SSH, when YHC needed to wipe some of it out of his eye. At this point, the arms and legs became disconnected in the SSH. Upon resuming, the arms and legs were exactly opposite, which took YHC a few cycles to decipher exactly why it felt so awkward. About the same time, Strange Brew did figure out what was wrong and so informed us all. He promised to add it to the backblast, so it might as well be included here.
#Kotters to Salt Lick, coming back from a bulging disk that has kept him from our company for several months. Didn’t miss a beat today. Can you earn #LarryBird and #Kotters in the same workout??
Welcome to LIFO The Mouth, who joined us during the Fence circuit. #betterlatethannever
Great to have Strange Brew’s brother, Moosehead, join us today. Welcome!
During the TD circuit, talent scouts identified Pele and Salt Lick as possible QB’s for our next Turkey Bowl. Both were on target. The rest of us, not so much, but at least we got some running in.
The football field was a little muddy, as the frost began to thaw. Several of us had a few slips, with Moosehead taking it all way down. I’m sure he’s just not used to seeing the ground uncovered this time of year.
The Weinke was written to include running the yard lines with karaoke, shuffles, backpeddles, jogs, etc after all the TD’s were thrown, but YHC forgot to consult said Weinke. Sorry to deprive you guys, but I think we found adequate ways to otherwise occupy our time. We would of had to cut something else to fit it all in, and we wouldn’t have wanted that.
Thanks, guys, for the opportunity to lead today. It’s always an honor.
Aye.
High Tide
Time Hacks and Tough Lessons
Prohibition firmly planted the shovel flag as 7 men gathered in A51’s roughest parking lot for A51’s toughest Saturday workout. 2 more men pull up as we circle the lot. So 9 men launched into another #DayZero.
The Thang
Run to the Yellow Rose parking lot and circle up for a Purple Haze led warmup.
- SSHs x 10 IC
- IWs x 20 IC
- Push-o-rama Superset: CDDs x 5 IC, Wide-Arm x 5 IC, Regular x 5 IC, Close-Grip x 5 IC, Diamonds x 5 IC
- Low Slow Squat x 20 IC
- LBCs x 20 IC
Turn it over to Radar for his infamous time hack workout. Partner up, make the time or do the punishment.
Run the Yellow Rose loop in opposite directions. Meet in the back for called exercise. Then run back to the start.
- Round 1 – 100 CDDs. 5 minutes ==> Pass
- Round 2 – 50 hand slap merkins. 5 minutes ==> Fail; Punishment – 15 super burpees
Mosey to one upper side of parking lot. Partner one run up stairs and around while partner two performs called exercise. Repeat until reps reached or time elapses.
- Round 1 – 300 squats. 5 minutes ==> Fail; Punishment – 50 knee tucks
- Round 2 – 300 monkey humpers. 5 minutes ==> Pass
Mosey to bottom of Baybrook. 11s on the hill. Wide-Arms at the bottom, Ski Abs at the top. 10 minutes ==> Pass
Indian Run back to base. Turn it back over to Haze for Mary.
- Flutter Kicks x 20 IC
- Dollies x 20 IC
- Bear Crunches x 10
- Burpees x 15 OYO
Moleskine
Our last Saturday as #DayZero site Qs. It was special. When #DayZero launched a year and a half ago, Radar started things out with a very moving speech. No speech at the beginning this time. Just ridiculing chatter about his fellow site Q’s warmup. (Lesson #1 – Special moments are lost on an emotionally challenged Radar.)
The time hacks workout is tough. Makes you push it hard throughout to avoid the punishment. Or, for some, makes you cheat the reps just a little to make the time. After everyone beat the site Qs back after the 50 hand slap merkins round, Radar handed out a stern talking to the Pax about integrity. Patriotic music could be heard in the background as he delivered his message. (Lesson #2 – Making a short-term goal by comprising your integrity is long-term failure.)
While some partner groups made the time hacks, this was about the team making it. All 9 of us. And if everyone didn’t make it, all of us received the punishment. So everyone did the 15 super burpees. Everyone except Spackler a/k/a Farkus. Claimed that he made the time hack. Morale plummeted as we all did super burpees while he refuseniked. (Lesson #3 – Unfortunately, people who think only of themselves don’t cheat just themselves, they hurt the team.)
In all seriousness, it was a solid group out there today. Radar and YHC have been honored to lead the site and were honored to lead today. Prohibition and Hairball now take the reins.
Announcements
- Sign up NOW for the Unbroken movie showing on 1/10
Barely Made It
The clock read 7:00am and YHC barely made it to the AO before the bell sounded. A little ice on the windshield slowed me down so I apologize to the site Qs for the tardiness. A quick glance to make sure we did not have any FNGs and luck would have it only grizzled veterans. The request of getting somewhere between two and three miles was the standard set and with that in mind off we went.
The Thang:
Warm up: SSH x20; IW x20; Slow merkin x20; Christian Lattner with Peter Parker x10
Mosey to the hill by the soft ball hill doing high knees and butt kickers along the way.
In honor of my father’s sixty ninth birthday most of the exercises were called in multiples of sixty nine.
Partner up and as a team complete a total of 138 merkins while partner one runs to the bottom of the hill and back up.
Next exercise is find a big rock for you and your partner for catch me if you can. Run around the perimeter of the soft ball field. First exercise is five jump squats; Second round is six jump lunges; Third round is five squats.
Mosey to the shelter for some fun exercises.
First round is 138 combined with jump ups/step ups; inclined merkins; dips.
Second round 69 inclined diamond merkins; one leg squats standing on the picnic bench; decline merkins.
Mosey to the soccer field for AYG x 10 partner sprints.
Mosey to the main road for AO. Three rounds stopping at each speed bump. First round five merkins; Second round CDD x 5; Third round jump squat x 5.
Walk over/Mosey over to the parking lot for several round of Mary. First round the partner runs to the first light post while the other partner does 69 of the called exercise.
Round one Russian Twist; Round two flutter/dolly combo; Round three flutter iso using only one leg at a time; Round four windshield.
Hold plank for the last two minutes so we can all extend our life expectancy.
Moleskin:
This was my first time leading at #F3TheRock. It was great. A lot of area to use and take advantage of. Thanks for allowing me to lead. I know some feelings got hurt #F3Day Zero but nothing but love for everyone. A little back and forth is always fun. It is great seeing everyone every Saturday and friendly competition is great.
Everyone worked hard and pushed themselves at each station. One of the great things about F3 is there is always guys out to encourage each other and take care of the Pax.
I feel lucky getting to lead today on my father’s sixty ninth birthday. He is having some health problems and I look forward to telling him today that the exercises were in his honor.
Announcements:
Sign up for the Joe Davis. The link is in the weekly email.
Sign up for the Unbroken movie on January 10th.
Convergence this Wednesday December 31st at 6:00 at the Maul site (Stonecrest) shopping center by the theatre.
Convergence next Saturday for everyone except #F3DayZero at #F3Ascent. Bring out an FNG to get the New Year started off right.
That is all. Have a great Day!
Holiday from Stonehenge?
Well count our blessings I guess…only 7 made it out this morning but travel and the holidays seems like a logical explanation for the light crowd. Nevertheless, we tried to work off the over-indulging that no doubt occurred over the past few days. It was much needed…
Warmup: Jogged from launch to parking lot near the lake in the office park. SSH x 20, Imperial Walker x 20, Merkins X 10 + Peter Parker Merkins X 10 (40 total), Slow squat X 20. All reps in cadence. Jogged to upper knee wall above the lake.
Workout: Derkins x 20, Dips x 20, Mary on the wall: LBC+Flutter+Dolly X 20 each. Run a lap around the lake and returned to the wall. Incline Merkins X 20, Dips X 20, Step ups X 10 each leg, lunges w/1 foot on the wall (10 each lag), Mary on the wall: Knee-ups+Bicycle+ Heels to Heaven X 20.
Jogged to fitness trail for 2 sets of 3 exercises: Dips or Supine Pull-ups X 15, Pull-ups X 10, 8-count Burpees X 5. Repeat. Jogged to bottom of hill on the street and ran 3/4 pace to the top of the hill for People’s Chair on the bridge+ shoulder presses X 30 in cadence + 1 leg holds for 10 counts.
Jogged to parking garage. 25 Merkins + run up steps to top. 25 more Merkins. Run down steps. Mason twist X 15 + Protractor + Rosalita X 15. Run backwards up 1 -level of parking garage and sprint back down for more Merkins (50 total) broken out as follows: Carolina Dry Docks X 20, Diamonds X 10, Wides X 10, Merkins X 10. Bear Crawl + Bunny hop + backwards run up 1-level of the garage. Sprint back down to bottom. Run back to launch with 1 break in the middle (LBC’s X 20 + Merkins X 20).
Returned to launch where Haggis led the PAQ in 10 slow-count “perfect form” Merkins prior to name-arama. Total running for the workout = 3.0 miles.
Beatdown. Literally.
8 men did work today at #Commitment. This is what they did:
- Mosey to rock pile. Find a friend with qualities that will enable you to have a long term relationship. Bring the friend with you.
- Lunge walk with friend above your head.
- Round the corner, and move into people’s chair. Series of exercises with your friend from people’s chair with descriptive but non-creative names like, “seated rock push outs” and “sitting rock overhead press.” The pax felt sorry for the Q’s lack of creativity, but amiably did the exercises anyway.
- Mosey with friend to the bridge. Lunge walk with friend overhead again. Shoulders were hurting by this time.
- Mosey to the concession stand.
- The main event. Circuits until the Q calls it of:
- 10 burpees
- 20 jump ups
- 30 merkins
- 40 squats (some sarcastically asked the Q if these were full squats or half squats after impolitely looking at the Q’s form)
- 50 steps: run a lap around the track
- Some minutes of mary:
- low slow flutters
- dollys
- rosalitas
- oblique left and right
- heels to heaven
- knee-ups
- russian twists
- Grab your friend and run behind the stadium
- A few rounds of supine pull-ups and rock curls
- Run to icy stadium. 5 minutes of slippery steps. Q falls on the way down to provide a cautionary example.
- Mosey to track. Partner carry for 100 yards or so.
- Mosey behind the stadium. Grab your friend. Pinball with friend back to rock pile.
- Mosey to fertilized grass in front of school. Maktar n-jai and plank until time expires.
Moleskin
- A lot of complaining and sarcastic remarks from Bratwurst today. Very uncharacteristic from one of the most positive and encouraging men in F3. In fact, not sure if it was really Bratwurst. Might have been a doppleganger. Either that, or he got very grumpy by the workout starting right off at the rock pile.
- Watch out for Dasher. He was killing it on the circuit, and completed the partner carry at a sprint. Dasher is a man, albeit one with an imaginary reindeer’s name. It makes for fun encouragement from the Q, who can say things during a workout like “on Dasher, on Dasher!!”
- Intimidator carried his friend like it was a watch. Dude is strong. Still claims he doesn’t run, but in a few short weeks our strong man has been moving faster, and faster. Intimidator hard-committed to our Wednesday workouts, which will accelerate that progress.
- Speaking of Intimidator, Snowflake, at about 160 pounds, picked up the 220 pound Intimidator like he was a child’s book bag and ran! He was also leading the pinball at times. Respect.
- Great to have Calzone in the neighborhood. Seasoned in the highlands, he has come South to live in a truly beautiful area. His veteran skills showed, and the rust will quickly come off.
- Hot Pants volunteered to Q after the workout, at a time (soon) to be determined. He is adding Mondays to his routine, now that Wednesdays and Saturdays alone are no longer challenging for him. Beast progression accelerates.
- Stumphugger is a blessing to our workout. The man is a veteran, and unflappably cheerful. Even when the Q jumps too high, lands on his shoulders, and beats him down into the pavement, accidentally. Shaking off the blood and flesh now decorating the track, Stumphugger just kept chugging.
Great takeout by Intimidator. What a blessing to start the morning with such men.
Announcement: Joe Davis run coming up. http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
No Dromedary this Wednesday, New Year’s Eve. Instead, converge at Regal Cinemas at Stonecrest for a beatdown by Bratwurst and Frazier at 6am. They promise lots of dips, merkins, and hairburners.
Boxing Day Beatdown
25 fine lads braved the frost and converged for the first inaugural Joust/Kevlar Boxing Day beat down lead by Baracus and Bulldog.
THE THANG
Barracus on Q
10 burpees OYO
Mosey to football field and stop along the way for 2 more sets of burpees x 10, high knees and butt kickers
COP on field
SSH x 50
IW x 25
Slow squats x 25
Merkins x 25
Mountain climbers x 25
Bleacher work
10 x exercise on bleachers
Run steps one time up and one time down
Repeato with 20 and two steps and thirty with three steps
Exercises were derkins, tricep dips, and step ups
Mosey to grandma mountain
Run up to blue door
Peoples chair with air presses
Run back down
Repeato
Bulldog on Q
Half a lap mosey
Three minute rounds in center circle
Round 1
30 secs jump squat twist
30 secs sit up with punches
30 secs hand release merkins on bottoms and at top
Repeato
Mosey to touch goal post
Round 2
30 secs jump squats touching ground
30 secs mason twists
30 secs merkin with punch/shoulder taps
Repeato
Round 3
30 secs burpees
30 secs Freddy Mercurys
30 secs diamond Merkins
Indian run around track
Sprint to cars
Six mins of Mary
COT
YE OLDE NAKED MOLESKINE
A great turnout today for a good old Boxing Day convergence. Apparently it’s not just the Brits that enjoy this fine day off as Strangebrew claimed the Canadians got in on the act too. Baracus got the pax going out of the gate with a burpee bonanza on the way to the stadium field. The Q was on a mission knocking out 50 side straddle hops and 50 merkins in the warm up alone. The bleacher work was tough going and the upper bodies were smoked by the time we hit Grandma mountain and the blue doors. The frost made tricky footing and Slimfast found the quick way to the bottom on his bum!
Even though Boxing Day has nothing to do with the sport (other than wanting to knock out the in-laws) YHC decided that was the theme for today. We knocked out three x three minute rounds of 30 sec intervals that helped shed some of the festive blubber. We finished the workout with an all out race back through the gates. Big League Chew and Beaver looked like Rocky being chased by the kids as we gave them a head start! I think Lobster Roll ended up winning by a ways but the staggered start made things interesting!
Great work by all today and thank you to Simba for taking us out and reminding us all as to the reason for the festive season.
ANNOUNCEMENTS
Sign up for Unbroken movie
Saturday workouts as scheduled
Sign up for Joe Davis Run
A Perfect Circle
In keeping with HB’s musical themed backblasts for Overdrive, I’ll call this ‘A Perfect Circle’. Not sure anyone noticed but we did the same basic exercises going and coming back just in reverse (railslides up the ramp and bear crawl down the ramp the first time and crab walk up the ramp and railslides down the ramp on the way back). Only variation is I had extra time so I threw in a Road Less Traveled with a jailbreak but even then, we ended up looping back to where we began so still a circle. As my 8 year old daughter reminds me constantly, nobody is perfect.
The Thang:
COP (after a mosey to the bus lot)
SSH x 20
IW x 20
LBCs x 20
Mosey to the tri-level rails going up the ramp to the school. Sorry about taking you through the wetness to get there. #QFAIL
Rail Slides Up all three levels of the ramp with lunge walks on the turns as only Barney is tall enough to do those.
Bear Crawl back down all three levels.
Mosey to the Elementary School.
The People’s Chair with 40 air presses x 2
Mosey to the playground.
4 Rounds of pain stations:
Step-Ups x 25
Mule kicks using the swing x 25
Dips x 25
Run around the track
Mosey back to the Elementary School.
The People’s Chair with 40 air presses and then 50 air presses.
Got extra time so off we go for the Road Less Traveled along the back road:
10 lunges
10 merkins OYO
10 lunges
10 seal sit-ups…at an increasing rate of speed
10 lunges
10 low, slow squats in cadence
10 lunges
Backwards Run for a while
10 lunges
Jail break run back to the point we started from
Mosey back to the tri-level ramp
Crab walk up all three levels
Rail slides back down to the bottom
Mosey back to parking lot
Mary:
Protractor
Dolly x 15
Protractor
Moleskin:
Great work by all. This was not your traditional Glass Joe-led workout. Pain stations are not my norm and CT seemed a little confused: ‘Who is this guy and what did you do with Glass Joe?’ Great to have Ice9 out pushing us to go harder while we all were humbled by The Late Show’s technical form.
Announcements:
Joe Davis Run
Outland tomorrow with CT/TLS on Q
FNG Friendly workouts next week
Thanks to CT for taking us out.
Honor to lead men who pushed me harder than I think I pushed them.