#F3Swift – not so Short and too Long
- 0514 – 16 PAX standing around at the Ballantyne AO this Tuesday morning
- 0515 – 16 PAX still standing around
- 0516 – The PAX help M.Tussauds realize his watch is slow and the Mud Run Training crew take off. 3 PAX left standing for Swift.
- 0517 – Here comes one late PAX! Shoot, he’s looking for the Mud Run crew
- 0517 – Depart the AO into the Gloom
The THANG:
- Warm-up with 1 mile mosey to the Bull Ring. Minimal drills because we’re running late, so just High Knees, Butt Kicks, B-skip (stretch those hamstrings), and Strides.
- 4x200meters at 1 mile race pace with 200meter jog recovery
- Mosey out to Ballantyne Corporate for 15 minute Tempo run – try to run at your Marathon Pace (or about 1 minute per mile slower than your 5K pace). Go out for 7:30, then reverse course back to starting point.
- 4x200meters at 1 mile race pace with 200meter jog recovery
The Moleskin:
- With a small group, the 2nd F is always in full effect. Also, no way to hide on these workouts. We were very tight in the 200s, and Long Haul was showing no ill effects of not running for 6 weeks this summer. We were flying pretty fast.
- On the 15min Tempo, because YHC forgot his GPS watch, he realized that he has no internal Pace concept of Marathon Pace. Too much pushing close to the Red Line probably and without having to use “should be able to talk as a gauge”, was left shouting to HoneyBee to check pace. Too fast!
- The ending 200s weren’t as easy as the first. Surprised that the 15min Tempo would take that much out.
- Cool-down jog back to home by winding everywhere through the Ballantyne Corporate Park. Can’t arrive before 0610!
- Plank until Mud Run Crew arrives – Right Arm/Right Leg high, flapjack, elbows, Right hand/left foot high, flapjack
Announcements:
- Stonehenge is RELOCATED for this Saturday. Meet at 0600 at Calvary Church / the Rock. There will also be a 0700 workout at the same location.
Spanglish?
24 Men showed for Skunkworks, the hardest workout in the South.
The Thang:
20 swings in cadence
5 lawnmower rows each side (Warmup/stretch)
Head to entrance of church:
Partner up for Farmers Carry with 10 merkins chasers.
Back to front of church
5 rounds of:
25 Swings
10 lawn mower rows each arm
10 1 arm shoulder presses each arm
25 merkins
Run around the Church
Back to top lot
25 Goblet Squats
10 cleans each arm
10 one handed swings each arm
25 two handed chest press (on your 6)
20 Pullover extensions
15 LBC’s in cadence
50 Swings
Moleskin:
No mudrun training today. YHC had planned to mix it up this morning after the Farmers Carry so that we were switching bells to let guys work with different weights based on the movement. The spanglish delivery with the multitude led to plenty of chaos and confusion so the audible went to the simplified call of “just do the circuit 5 times” and use your own bell if you don’t understand. Either way, I hope it was effective. It seems like the shift is on for KB size to the heavier side, but there were a lot of strong guys in the 30’s space who would be well served in the 40+ range. Strawberry crushed it in his first KB workout and might be jumping to the big bells quickly. As always, it’s an honor to lead, and next time I will make it hard enough that Busch even quiets down and/or sweats. Also, hats off to TR, who nailed it again in the fashion department with the giant Tiger face shirt. That’s almost as cool as your F3 pool party Team America outfit, you should consider wearing the button up short sleeve shirt to the next patriotic convergence.
Gopher made a break for it!!!!!
When: 09/26/2014
QIC: Semi-Gloss
The pax: Baracus, Stone Cold (Pre-KB), Crab Cake (ruck), Voodoo (Ruck) (Pre-KB) Strange Brew, Mr. Brady, Lobster Roll, The Hoff (Ruck), Gullah, Stage Coach, Blue Rino, Les Miserables.
Mosey to the track.
1 lap. Butt kickers, Karaoke left and right.
Circle up
SSH X 25 Cad
Mountain Climbers X 25 Cad
Merkins – 15 OYO
Imperial Walker – 25 Cad
Next – Race your partner
Winner 10 merkins – Loser 10 Burpees
Rinse and repeat
Now for the main event……….Gopher time
One partner runs up Grandma Mountain 10 Derkins, 10 Pull ups, 15 LBC’sSecond partner runs a lap around the track. Meet up and do 30 Merkins total and then flap jack. Goal is to get as many in as possible.
Mary on the field – Lobster roll helped out
Mary in the parking lot – 20 Cad Freddy Mercury, Flutter (20), etc…..
Moleskin
Showed up early to work on the weinke but figured the gopher would work. Stone Cold and Voodoo were doing the Pre-KB so I thought I would join. 500 swings later and more people there we set off for what would be a fun filled morning of pain exercises.
At first the pax were very chatty and talkative through the first part………Then came the call for the Gopher. Stage coach and a few others were curious of how it was going to work with this AO but I figured the timing would be right for the run up the hill and track work together. The ruck boys were not happy with me at all mainly because of the hill. We were off. At first the track guys were leading more so than the guys up the mountain but believe it or not it ended up shaking out about the same. There were SEVERAL calls for quitting but I had none of it and kept calling for more. YHC was called out by the Hoff that I wasn’t wearing a ruck so I threw that one and did the last one. Regretted grabbing it because the mountain was terrible with it.
The run out to the parking lot was the final straw for most. We circled up and called out Mary, we started with some flutters and Baracus was upset with my lack of bench on exercises for Mary. I tried to salvage it but it was too late. I was at exhaustion, hence the delay in posting this.
Sound off if I am missing anything.
Tossing the ‘bee around Base Camp
12 Hippies showed up at Base Camp to toss around the frisbee.
Here is what went down:
Warm up:
Lap Around the parking lot…High Knees…Butt Kickers.
SSH x 25
Mountain Climbers x 20
IW x 15
Mosey to the Track
Partner up, Size and speed does not matter. One partner runs left, the other runs right. When you meet up complete a total of the called exercise.
Lap 1: 50 Merkins, plankarama waiting for the 6.
Lap 2: 70 LBC’s, plankarama waiting for the 6.
Lap 3: 20 Burpees, plankarama waiting for the 6.
Ended with a little recovery Rosalita x 25.
Mosey to the Bleachers
Time for some circuit work. 4 stations: Step ups, Dips, Supine Pull ups, Derkins
Round 1: 15
Round 2: 10
Round 3: 5
Hustle back to the parking lot for some Frisbee.
The parking lot was separated into three sections, and the pax took turns, calling an exercise and tossing the bee, then the Pax would run to the frisbee and complete the called exercise. If it was a misfire and landed in the first section it was 15 reps, in the second section 10, and for a really good throw it was more running but only 5 reps. If anyone hit a car there was to be a 25 rep penalty (we didn’t but came close a couple of times).
Each pax took a turn, some were better than others, some could benefit from this. We did lots of exercises including: Merkins, Jump Squats, 8 count Man Maker Merkins, Jump lunges, LBCs, Flutter, SSH, Burpees etc.
Finish up with some Mary.
25 Freddie Mercury OYO (YHC was O2 Deprived)
Protractor
Dolly
Check watch…15 seconds left…push out 15 merkins.
DONE.
Ye Olde Moleskine:
-When I got out of the car the guys that were already there immediately noticed I once again had props. Geraldo even threatened changing my name to Carrot Top #downgrade …Fallon? Maybe.
-Good to have the support of Steinbrenner and Bushwood, two DMZ regulars.
-The group was really quiet…Until the frisbee. Definitely missed having Passport out there who claims it was an RFS (Repentant Fart Sack)…apparently he slept through two alarms.
-Geraldo, Bushwood and Spinner were flying out there this morning. Everyone in the Base Camp crew is definitely getting stronger and faster.
Some frisbee throws of note:
1. Udder’s toss was reminiscent of John Daly. Powerfully out of control, Skyed over the cars!
2. Classic Steinbrenner moment when it was his turn he said “enough with this running business” tossed the frisbee two feet and called for 15 Flutters.
3. Insomniac somehow parked the bee between two cars #NoHarmNoFoul.
4. On the second to last throw Dunder called for Side Shuffle Hops (for reference see here) which is why we ended with Burpees.
Good work men, always a pleasure to lead, see you next time.
Announcements:
New Friday Workout starting 10/10: Indian Trail, Sun Valley Middle School, for more information contact: Hair Band (ktackel@gmail.com) or Glass Joe (micah_tyson@hotmail.com).
Mud Run on Saturday: Pray for fun, fellowship, and safety.
CONVERGENCE on Saturday: Most of the A51 workouts are converging at the rock, check the schedule for particulars.
“I wasn’t like every other kid, you know, who dreams about [running The Wiggler]” ** Wiggler: 5:30 am Launch
“I wasn’t like every other kid, you know, who dreams about [running The Wiggler], I was always more interested in what bark was made out of on a tree. Richard Gere’s a real hero of mine. Sting. Sting would be another person who’s a hero. The music he’s created over the years, I don’t really listen to it, but the fact that he’s making it, I respect that. I care desperately about what I do. Do I know what product I’m selling? No. Do I know what I’m doing today? No. But I’m here, and I’m gonna [run The Wiggler].”
Don’t just dream about it – do it! Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – male model pace…
** Hansel: Zoolander
#F3Swift Preblast – The Short and Long of it
Swift will launch this Tuesday 0515 from the Ballantyne AO at the Vine Restaurant.
We will bring back a workout that has some short stuff, then goes long and steady, and then ends with short.
After warm-up, we will:
- 4×200 at 1-mile race pace with 200m jog recovery
- 15 minute Tempo at Marathon Pace or slower
- 4×200 at 1-mile race pace with 200m jog recovery
#F3 Mud Run Training Preblast – Mud Run Week!
Mud Run Training will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
The goal this week will be slightly less running and a little more obstacle work. YHC did a little recon over the weekend. The route will be slightly different and the PAX will have an opportunity to practice climbing ropes.
Swingin’ Iron at the Landfill
12 men posted at the foxhole this morning for a good, old fashion beat down. Here’s what we did:
The Thang:
Lap around the parking lot
COP:
Deep Stretch Squat Holding bell
SSH X 25
Halos X 10 each direction
IW X 20
Around the worlds X 10 each direction
Good Mornings X 20
Diamond Merkin over bell X 10
KB Ladder – 1 Pull up, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the pull up, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Plank when finished.
Lap around the parking lot
Circle Up:
Clean and Press X 10 each side
Flutter press X 20
Tricep extensions X 20
Dolly press X 20
Upright rows X 20 each side
Rosalitas X 20
Mosey over to the low wall:
Dips with bell in lap X 20
Dying Coachroach X 20
Plank Rows X 20 each arm
Heels to heaven X 20
Lap around the parking lot
COT
Moleskin:
It was a great morning to swing some Iron and do some pull-ups. YHC was absolutely smoked.
Announcements:
Convergence this Saturday at The Rock 0600 and 0700 options available.
Mud Run Training will include rope climbs this week.
Back To Basics
29 Pax from around the region gathered in the DMZ gloom to kick off their week.
0530 Disclaimer and Wheels Up
Run to Carmel Middle School
SSH x 25
Merkins x 15
Squats x 25
Partner Up for some back stairs shoulder work
1 Bear Crawl up the ramp
2 Moving Merkins down the stairs
Flapjack
Log jam at top of stairs nixes Round Two; Audible to The Hill
11’s at Hill
1 Squat at fence, run up Hill, 10 Burpees
2 Squats, 9 Burpees (you know the rest)
Mosey to back of building for People’s Chair and ….
People’s Chair 30 seconds
Left Leg out 30 seconds
Regular 30 seconds
Right Leg out 30 seconds
Regular 30 seconds, Recover
Balls To Wall
Regular 15 seconds
Left Arm high 15 seconds
Regular 15 seconds
Right Arm high 15 seconds
Regular 15 seconds
Repeat People’s Chair cycle
Run around school to front benches, Partner Up
1 Run lap around school
2 Dips until Partner returns
Flapjack
Plankarama until 6 returns
Run to Church, 10 Diamonds at the Speed Humps
Mary v1
LBC x 35
Flutter x 35
Heels to Heaven x 15
Run lap around church to Park lot
Mary v2
LBC x 35
Bicycle x 35
Russian Twist x 15
COT
Moleskin
We had a great crowd out to kick off the week! 29 blended Pax representing Metro and A51 (or is it A51 and Metro) for some no-frills blocking and tackling drills. No individual exercise was a smoker, but the plan was for the cumulative effect of constant motion. Despite some repeated calls for 10 Burpees at Mary, YHC stuck to core work to close out the gloom. #QtrumpsSiteQ
One-Eye and a couple others were very strong Larry Birds, leading the runs.
Announcements
Mud Run this weekend!
Palmetto 200: aka Blue Ridge Relay minus “ridges” March 20-21
Hops delivers another great shout-out to send us into the week with purpose.
Ladders and Laps
20 strong pax leapt into the early gloom for this week’s Stonehenge. While the weather did seem a bit cooler, YHC was still sweating profusely after 10 minutes.
The Thang
COP
– LBC x 25, not much time for a warm-up today
Little baby jog over to Loch Ness
Ladders and Laps
Round 1:
– 10 Merkins
– 9 LBCs
– 8 Squats
– 7 Dips
– 6 Mountain Climbers
– 5 Burpees
– 4 Step-ups (each leg)
– 3 Derkins
– 2 Dying Cockroaches
– 1 Lap (moderate sprint
– 1 more lap to cool down
Round 2:
Rinse and Repeat adding two reps to everything except lap
– 12 Merkins, 11 LBCs…4 Dying Cockroaches, etc.
Round 3:
Rinse and Repeat adding two more reps to everything except lap
– 14 Merkins, 13 LBCs…6 Dying Cockroaches, etc.
On lap, lunge walk in corners
Round 4:
Rinse and repeat reducing by two reps
– 12 Merkins, 11 LBCs…4 Dying Cockroaches, etc.
Round 5:
Rinse and repeat reducing by two more reps
– 10 Merkins…2 Dying Cockroaches, etc.
Several pax appeared to be done with running so YHC offered up options
1) Continue with laps, etc.
2) Amend workout (not disclosing the amendment)
Pax chose option 2 so we continued laddering down
9 Merkins
8 LBCs
7 Squats
6 Dips
5 Mountain Climbers
4 Burpees
3 Step-ups
2 Derkins
1 Dying Cockroach
Rinse Repeat
8 Merkins, 7 LBCs…..1 Derkin, no dying cockroaches
Continue Rinse and Repeat removing exercise each round until just “2 Merkins and 1 LBC” left
– YHC changes to 2 dozen merkins and 100 LBCs
#crowdpleaser
Finish off with 10 Merkins
Run back to Wells Fargo lot adjacent to The Vine
Split into two teams
Team 1: Relay sprint to end of lot and back
Team 2: LBCs until T1 finished
Flapjack
Mosey to The Vine parking lot
COT
Moleskin:
– Very solid effort by everyone. This was a tough workout that kept us moving with no breaks other than planking.
– Pax seem to be in solid form ahead of the Mudrun next weekend
– YHC based this workout on one that my daughter’s volleyball team did for conditioning (without the running)
Announcements:
– Stonehenge converging at The Rock next Saturday but at regular 6:00 AM start time. Pax can still get to early sports or got for a doubledown.