#F3Swift Preblast – Mile prep and Recon
LOCATION CHANGE!
Swift will be launching from Community House Middle School (9500 Community House Rd.,Charlotte, NC 28277) for the next two weeks only. This location is less than 3 miles from the normal meeting place at the Vine. Park in the bus lot on the track side of the school. Use the northern entrance.
This week, we’ll be prepping for the 10/21 Mile Time Trial (Preblast http://ift.tt/1yQTqjl) and getting in a workout at the same time. The workout of the day is the “Eric Liddell” – 200s and 400s at your 1 Mile race pace. Don’t know the workout – check the inagural Swift preblast at http://f3nation.com/2014/04/21/f3swift-preblast that is complete with Chariots of Fire highlights.
Exact format is rounds of:
- 200m @ 1 mile pace, recover 200m jog
- 200m @ 1 mile pace, recover 200m jog
- 400m @ 1 mile pace, recover 400m jog
The Brave – Off and Running
12 men decided to answer the call and check out this new thing called The Brave. And they were not disappointed. Temps were great for a nice stroll around the Ballantyne (SOB) AO
No FNGs so abbreviated disclaimer given and we were off.
Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Commons Pl then some serpentine hill runs (remember the leatherneck)
Run to bottom of left Premier parking deck, up the stairs.
Plank waiting on the 6
Run across top of parking deck and back down the stairs.
Run back out onto Ballantyne Commons Pl and run down cross the bridge and turn right behind one of the BofA buildings.
Plank and 25 merkins OYO while we wait.
Run down behind the BofA buildings – across top of the hill then weaving around the trees across the back.
Around lake to the dock – MT lead exercise:
SSH x 15 in cadence
IW x 15 in cadence
Another lap around the lake – then trip thru the woods
Bear crawl up and over the bridge
Run up hill to short stone walls – up and over x 3
Run around lake and back down the hill behind the office building
Line up facing downhill – Wide arm merkin walk – 10 to left and 10 to Right.
Continue on downhill along woods, then back up and across parking lot to larger wall.
Climb wall 10 times, topping out with alternating feet = 5 with right and 5 with left.
Run over to next lake behind the Hixon building.
Run around lake and back to picnic area overlooking lake – 25 LBC in cadence, 15 merkins
Run around lake again and work way over to next lake.
Backwards run up the hill, back down – 10 merkins then lap around lake – plank
Rinse and repeat – but run to entrance to exercise trail.
Stop along the way for 15 more merkins
Run exercise trail to lower parallel bars.
3 trips thru bars
Mosey to High parallel bars.
3 trips thru bars
Run back up and around Loch Ness and back to Launch
Time: 1 hour Distance: 4.8 miles
NMM
Great first workout for launch of The Brave. Thanks to all the Pax who decided to give it a shot. Everyone worked hard and we pushed the pace. Keep coming out – we will keep it interesting – there are lots of great obstacles at this AO.
Thanks for the opportunity to lead – its aways an honor and privilege
Announcments:
The Stand – 3rd F workout is at the Panera at Carmel and 51 right after The Brave – check it out YHC and Purple Haze on Q.
Spartan Super – Oct 26th. – 30% F3 Discount. Here is the post: http://f3nation.com/2014/09/10/super-spartan-carolinas-october-26-2014/
Thanks again for a great workout
Champagne out.
Overdrive launch… 18 & Life
The morning finally arrived, what started out shiny and new has now been put through it’s inaugural downPAINment and it went something like this…
The Thang!
Quick loop around the parking lot (Hair Band Mile) and circle up!
COP:
SSH x 20
IW x 25
Slow Prison Squats x 15
Manmakers x 10
Mosey to back for railslides demonstration (for non Outlanders) then mosey to the side and partner up speed/size don’t matter.
P1 runs to do railslides and back, P2 does called exercise until P1 returns, flapjack. Each round 2x
Round 1: Burpees
Round 2: Dips
Round 3: Squats
Round 3 step up/jump up
Mosey to front of school and plank up single file head to toe, wow that’s a long line, Audible! Make 2 lines! (Good call CT)
Intro to Indian Bear Crawls: (In an effort to be politically correct I heard Runstopper yell Native American)
While waiting PAX are doing merkins, The PAX at the #empanage bear crawl to the front. 2 rounds.
Next, on your six! Indian Crab Walk
While waiting PAX are doing LBC’s, #Empanage crab walks to the front. 2 rounds
Recover and grab some wall for People’s Chair! Whoa, why is Runstopper leaning in to whisper in my ear?! Q-Jack! Basically stay on the wall a loooooong time and throw your hands up in the air with some calf raises thrown in for good measure. #Nochickenlegs
Off the wall, circle back up. It’s an honor to have Jack Webb visit the launch of Overdrive!
1 merkin to 4 air presses up to 10
6 MOM
Flutter IC to 20
TR Q-jack to intro us to the single leg flutter & dolly
Recover and done!
COT
Moleskin
So I figured if I showed up at 5:15 I would be one of the first to the AO outside of those pre-beatdown runners, never thought I would be pulling into a crowd at that time. Seems the #clowncar got there from the Arboretum in 10-15 minutes. So for all the Area51 guys who complain about distance, it’s not as far as you think! (Or Stone Cold has a Delorean with a Flux Capacitor)
While I have Q’ed at Outland a bunch of times now, today oddly felt like my first, as witnessed in the COP when I mumbled something like “Exercise posit…Ready… ugh, Move…” Why not, let’s start the Q heckling early. And thanks to CT for the loaner time piece, can’t believe I forgot my watch. #Iknowbetter
Overall a strong showing by all the PAX, I’m not sure what TR was doing at one point during partner work though, it was either Cumberland County Viaducts or Jane Fonda Yoga. #samething
Great to see HorseHead back at it after being on IR for a while and Drop Thrill and Turnpike get stronger every week. Also #Kotters to Spielberg for getting out there after a long break to help support the launch.
It was great having our Outland crew represent and I really appreciate the Area51 guys making the effort to come out and support this launch, it was humbling and an honor to see the crowd and be able to lead today! On top of all of that, a Hair Band always appreciates something like 18 & Life being sung after the 18 count while getting my phone, not sure who threw that out there though.
Thanks to TR for taking us out at the end.
Announcements:
- Union County Expansion is kicking it into… overdrive if you will. New workouts coming soon!
- Bratwurst will launch one Wednesday November 5th at Marvin Ridge, details being finalized.
- Ice 9 & Snowflake will be launching a Saturday workout November 15th in the Weddington/Wesley Chapel area, details also being finalized.
- All you runners need to get signed up for Thunder Road. Check the website, there is a discount code for F3, also fill out the online form which will help teams be matched up by target pace etc.
- Last but not least most of my backblasts should be shorter going forward and feel free to fill anything I missed in the comments. Always an honor.
Centurian PAX Push Hard for 45
21 men assembled for some exercise on a Friday morning at CCHS. 4 arrived early to swing some bells. Virtual shovel flag planted as Escargot is on the mend. Chelms absent due to a traveling M. Disclaimer given to include questions about allergies and medical conditions, as well as the usual.
Thang
COP
SSH x 20 IC
Merkin x 20 IC
Hold plank/6 inches hold/10 merkins
Mosey to north end of football field.
5 Lap Set
Start with 15 Jump Squat
Run halfway around football field and stop after the hill. 30 LBC
Run back to start. Repeat x 4.
Plank-o-rama to wait for six. RAH/RLH/flapjack/RAF/LLH/flapjack
Merkin Set
Sets of 10 in civilian cadence. Regular/Diamond/Wide
Mosey across 51 to parking lot above Jack-In-Box
Plank into Merkin Set
Sets of 10 in civilian cadence. Regular/Offset Right/Offset Left/ Wide
Mosey to Palatine Hill. Approached PH from back and ran up and over
Mary
Heels to Heaven x 30 IC
Flutter x 25 IC
Protractor with three consecutive 10-counts at 45 degrees
Dolly x 15 IC
Mosey back to Jack-In-Box parking lot
SSH x 25 IC
Mosey across 51 to picnic tables on CCHS campus
Bench Set
15 Jump-Ups/15 derkins/15 dips/Plank
Mosey to Rock Pile and grab exercise rock.
Rock Set
Sets of 20 in civilian cadence. Curls/Tricep Extension/Overhead Press/CDD/Overhead Press/Tricep Extension/Curls. Drop Rock.
Mosey down to launch lot. Line up along lot.
Sprints
AYG sprint to last light (approx 60 yards) and back x3 with called exercises at each end for reps 1 and 2. 1: Squat x 15/Burpee x 10. 2: LBC x 30/Merkin x 20. 3: AYG down/back
Finish with 20 Merkin OYO. COT
Moleskin
The fall weather makes for great conditions for the work we do. Strong group of men this morning to cover 2.66 total miles. T-claps to Cane for collecting data. Sacagewea, Checkpoint, Bushwood, Hannibal were pushing the 5 lap set pace with Sacagewea taking ownership. Strong work by all pax on this set. Welcome to Grease Monkey who completed his 2nd F3 workout and was site FNG. Welcome back to Sunrise. 3 weeks on the couch with a broken toe. Glad to have you back brother. Been missing the mumblechatter. Several members of the pax demonstrated blazing speed on the sprints. Too many Larry Birds to remember. Brushback was flying as he noted he was trying to keep up with Sacagewea. YHC took group out in BOM. A pleasure and privilege, as always, to lead at Centurian.
Congrats to Checkpoint. Not only does he always push the pace in workouts at 53 years of age, his F3 Metro Mud Run team finished #12 overall. Respect.
Announcements
12K obstacle race at Whitewater Center tomorrow (10/11/2014) at 9:00. Checkpoint can provide further information.
Trips for Kids tomorrow 0900-1200 at Col. Francis Beatty Park. Farside on Q. Will not ride if raining.
Please see weekly email and website for further information.
Joust – Backblast
Four men left their fart sacks early in the morning to participate in the pain. We were small in numbers today but large in effort!
COP- ran to the upper field, circled up… SSH X 10, IW X 10, Merkins X 10, mountain climbers X 10, rock hoppers X 10
Mosey down to football field and got on the 10 yard line. Sprinted to the other 10 yrd line , did 10 Merkins and sprinted back – plank 6″ for 10 second. Flap jack 5 times… Substitute Merkins for burpees, CDD, rock hoppers, diamond merkins
Mosey to top of grandmother mountain to the playground. Did 10 reps of declined Merkins, pull ups, and jump squats. Five total sets
Mosey back down to football field to 10 yrd line. Ran last 5 sets of gassers to get to our number 10 for the day. Exercises were Freddy Mercury, LBCs, heels to heaven, mountain climbers, Merkins.
Mosey to playground at top of stadium to finish off last five sets to get to ten. Excersises were Merkins, pull ups, jump squats
Ran stadium steps – one leg, other leg, hop up
Mosey to parking lot for Mary… Flutter x 10, 1legged flutter x 10, flap jack, mason twists x 10, lbc x 10,
The theme for today October 10 (10/10) was the number 10! No chatter but we were all grateful the 10 gassers were split into two groups of 5. Great work but all men – great location – honor to lead today!
just when you thought burpees couldnt get worse…
18 posted for something a little different today at Kevlar.
THE THANG
Mosey to parking lot while dodging the squealing wheels of Hacker.
SSH x 15
IW x 15
Merkins x 12
Mountain climbers x 10
Sprint lap
11’s Diamond merkins/heels to heaven
Lung walks and sprint to school attempting to beat Sussudio
Over to outside gym area
Pick a starting point in circle (45 secs exercising and 15 secs resting)
1) Rowing machine
2) TRX bands
3) Pull up bars
4) Burpees on crash mat
5) KB swings
6) Step ups on box
7) Tractor tire flip
8) KB swings
9) Box jumps
10) Shuttle runs
11) Decline sit ups
12) Perfect push up
13) KB swings
14) Slam ball
Must have missed a few…
Burpees 45 secs 15 sec rest
Spartan burpees 45 secs 15 sec rest
Louganis 45 secs 15 sec rest
Jump squats 45 secs 15 sec rst
Turkish get ups 45 secs 15 sec rest
Wide arm merkins 45 secs 15 sec rest
Mary
COT
YE OLDE MOLESKINE
Utilized a new part of the Kevlar campus today going with a little tabata style workout over on the outside gym. Even though it looks a bit dodgy the outside equipment, timer, and Pandora tunes left their mark on all of the lads. There was a little something for everyone: KB’s for Big League Chew, burpees for Donkey Kong, pull ups and mountain climbers for Busch, a bit of running for Susudio and all of the above for Far Side claiming he was out of shape! Young Love had the perfect form on the crash mat burpees with almost a swan dive technique which seemed way easier on paper. Beaver may have the latest entrance ever to an F3 workout finally finding us tucked away behind the shed!
The Beats pill and Pandora did its job with some good tunes until it came time for the 45 sec burpee rounds. Just when we needed some motivating tunes from ACDC on came the cheesy commercials to make the time just keep going! Good work today lads and have a great weekend.
BD
ANNOUNCEMENTS
Third F Compass new book Prodigal God meets at 0630 Fridays.
New Friday workouts in Ballantyne and Indian Trail
Escalator to No Where
11 men decided it was better to start the day off with a healthy dose of pain vs. sleeping late. And the cool temps made for a great Gloom this am.
Disclaimer given
The Thang:
Mosey to fields
High knees – width of field
Butt Kickers – width of field
Carioca Right– width of field
Carioca Left– width of field
COP: * = In cadence
SSH x 15 *
IW x 15*
Slow Squats x 20* (3 count down, 1 count up)
Mtn Climbers x 15 *
Main Event:
Hydra Escalator:
Start at one end of the field:
5 x Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards to other end of field
10 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
15 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
20 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
25 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
20 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
15 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
10 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
5 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
Plank and Peoples Chair once done waiting on the 6
Quick Mosey to concession stand area:
10 x Jump ups
15 x Decline merkins
20 x Dips
Rinse and repeat for a total of 3 rounds.
Mosey to playground:
Arm walk
Monkey Bar walk
Mosey to fields again.
Line up on side line
10 x diamond merkins then on your stomach
Stomach start – AYG sprint to other side lines
Rinse and Repeat for total of 3 cycles.
Time for Mary
Flutter kicks x 50 in cadence
Elbow plank the remaining two minutes thanks to DK’s creative “Space Balls” counting technique.
NMM
Not much chatter this morning – everyone got right to work. Runstopper and BOG were definitely pushing the pace all morning, Thanks for helping make YHC work harder and get better. Solid work by all the pax. Smaller group than typical for Hydra and everyone was pushing it.
DK – thanks for the Space Balls counting lesson.
Thanks for the opportunity to lead you men this morning at a great workout and great AO. Thanks Bug.
Solid take out by Runstopper.
Announcements:
A new obstacle / mud run focused workout with running will start Friday 10/10 – The Brave Q’d by Madame Tussauds and YHC. If you have a race coming up soon, this is the place for you. Format will be running with obstacles.
Spartan Sprint – Oct 26th – 30% F3 discount, check out the front page. Several Area51 Pax are hitting it.
That’s all . If YHC missed anything, call it out below.
Champagne Out.
Preblast – 1 Mile Time Trial and other Fun
Update: Click Here to go to a Form and SIGN-UP (this will help tomorrow morning’s logistics)
On Tuesday, October 21st, at 0515, PAX from the South Area will converge at Community House Middle School (9500 Community House Rd.,Charlotte, NC 28277) to run an all-out timed mile. It doesn’t just stop there, you’ll get a full bootcamp or Running workout afterwards – choose your own pill.
Why run a timed Mile? Well, hopefully it answers one of these questions for you.
- I’m not a runner, but where’s my Fitness Level?
- I want to dial in my run training, but what paces should I be training at?
- When is the last time I ran a Mile for Time – my high school fitness test?
The Agenda for the day:
- 0515 – Kickoff the Warm-up with Bratwurst. No one can run “fast” by being cold, so we’ll do a proper warm-up with some Fellowship Pace and dynamic running drills.
- 0530 – Timed Mile – We’ll have a Start / Finish Clock, timing verification, intra-Area51, and you-vs-you competitions. This Preblast will be updated with a sign-up list to make sure your name and team are recorded.
- 0545 – Red Pill – Continue with Bratwurst through a 2 mile progression run and cool-down off-campus.
- 0545 – Blue Pill – Continue with QIC (to be named later) for a Bootcamp workout.
- 0610 – COT with recognition of accomplishments – Personal records, biggest improvements, best prediction, and any other categories we can think of. Prizes TBD.
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Pre Blast – Time to kick things into Overdrive!
What do you do when a bunch of PAX consistently show up on a Saturday for a beatdown and leave craving more, even after #O2Dep and lactic acid build up? You meet the demand with a weekday downpainment of course!
F3Outland was just the beginning because tomorrow we launch F3Overdrive!
Union County is full of #Sadclowns that need what F3 offers. If you have been involved in F3 for any amount of time you know the value, not just for the fitness but for the fellowship and faith aspects also. We have guys willing to step up and lead and as we continue to grow we want your help. Send us your family, friends or casual acquaintances to get plugged in and be a part of the growth.
Any F3 launch is special because it means an opportunity to share this awesome thing we are a part of. Here are a few things you can do…
- Join us for the launch! Stone Cold is getting a clown car together and leaving at 5am from the Arboretum Chick-fil-a. Get in touch to see if he has room, get your own clown car or make the journey OYO.
- If you live out this way let us know if you are willing to Q intermittently as we get this off the ground. Let us know at F3unionco@gmail.com
- Commit to being a part of Overdrive for a period of time (or forever) and start EH’ing your neighbors!
- Send us contact info for people that may be interested, also to F3unionco@gmail.com
This is a typical F3 style bootcamp workout, gloves are recommended.
We are meeting at Sun Valley Middle School in Indian Trail, park in the main lot in front of the school. Typical weekday 5:30-6:15 timeframe but like any workout get there earlier.
Will you be able to say you were part of a launch? Be there!
Aye!
Pre- Blast – The Inital Launch of The Brave
So you are getting ready for the upcoming Spartan or Tough Mudder race and wondering where is the best place to post to get ready. Or are you looking for more running with some fun “distractions” thrown in for good measure. Or maybe you are just a glutton for punishment. Look no further – you have found your spot – The Brave – starting Friday October 10th, will launch Fridays at 5:15am for a full hour of fun. We will launch from The Vine (same location as Swift, Bagpipe, Stonehenge).
YHC will be Q this week.
Also, keep an eye out for preblasts and tweets as we will do pre-work “clinics” as well.
This week, meet at 4:55 am at The Vine and we will mosey over to the exercise trail for some rope climbing instruction lead by Madame Tussaud
See you in the Gloom
AYE!!!