#F3Swift Preblast
Swift will launch at 0515 on Tuesday from the Vine Restaurant parking lot at the Ballantyne AO.
If this is your first Speed workout “ever”, then it’s going to seem Easy enough to get through it. If this is your 10th Swift workout in a row, you may wish you didn’t post this week.
After a good Warm-up, the workout will be on a rolling / looping course and consist of rounds of 200m @ R-pace (1mile race pace or Repetition pace found at http://runsmartproject.com/calculator) followed by 200m jog. Simple as that!
Hills and Thrills
Since we’re currently renovating the track over at Fast Twitch, we’ll be going off campus tomorrow for some hill work, starfish style. Here’s the plan:
- Brief COP in parking lot
- Warm-up run to RainTree, right, up to top of hill at intersection with 4mile creek
- This is the center of the 3-leg starfish, running to: (1) Providence Rd, (2) bottom of short hill on 4mi Creek, (3) bottom of hill on RainTree at first entrance to country club
- 10 hand-release merkins at each point; 5 burpees in middle of starfish
- Repeat until 6:08
Planning for something #CSAUP at the COT – need to be there!
There’s Something I Hate about Mary
The VSF was firmly planted and 8 PAX slowly took off for a short mosey. Not sure if anyone wore a GPS watch today but I doubt we exceeded more than half a mile. YHC apologizes for nagging hamstring, so didn’t want to be running much today. Therefore, PAX were in for a high rep chest, back, and ab day with some leg workouts in the mix.
Mosey around lower parking lot loosen the legs some and get the heart rate moving slightly north.
COP:
SSH x20
IW x 20
Slow squats x 20
Mtn Climber x 20
Merkins x 15
The Thang:
Pax line up and receive instructions (for old cross fit workout). 3 stations. run to each station (15 yds or so) perform exercises. Once reps are attained do 10 burpees and run to the next station.
Station 1: 100 squats
Station 2: 50 Hand Release Merkins (crowd pleaser)
Station 3: 100 Old Timey Sit-ups (crowd pleaser) audibled to 75
Plank to get all Pax back together
Station 4: 100 Monkey Humpers
Station 5: 50 Carolina Dry Docks
Mosey to playground area for pain stations and partner up.
Round 1: Partner 1 = 10 pull ups, partner 2 = 25 dips (flapjack)
Round 2: Partner 1 = 10 pull ups, partner 2 = 25 Derkins (flapjack)
Round 3: Partner 1 = 10 pull ups, partner 2 = 30 Bear Squats (flapjack)
Round 4: Patner Derkins/Shoulder Presses (also crowd pleaser)
Mosey to wall for some Semi-Gloss/aka People’s Chair
Mosey to Parking lot for 7 minutes of Mary.
COT:
Flutter x 25 IC
Rosilita x 25 IC
Freddy Mercury x 25 IC
Heels to Heavens x 15ish?? IC
Wide arm merkins x 10 OYO
Diamond merkins x 10 OYO
Military Merkins x 10 OYO
Russian Twist x 40 OYO
Split let sit ups x 20 OYO
Name-o-rama
Moleskin:
Started off with little mumble chatter. Maybe a bit of the Mondays, maybe PAX just focused on getting their money’s worth. The mumble chatter did begin to increase during the Hand Release Merkins, and significantly so during the 100 called sit ups.
The workout was a grind. Long and hard workout. Focused on high reps, it just took time. But by the end Pecs, Quads, Abs, should have been fried.
YHC called an audible to 75 sit ups in fear of a mutiny, however we finished up those left out reps and some during 7 minutes of Mary.
burpees after 100 squates = hard.
burpees after 50 hand release merkins = harder
Great seeing Young Love, have not seen him in months due to summer travel and conflicting workout days.
Tclaps to Gumbo, site FNG and first day back out to F3 in 2 months. YHC apologizes for almost causing the merlot to spill. The first one back is always the hardest after an extended leave.
Encouragement to all Pax. Don’t stop posting, we lose it quickly.
Tclaps to Coal Miner’s Daughter every time YHC posts at Matrix, I notice that he is incredible shape. Beasts the pull ups
Tclaps to Alf for giving me advice on taking care of Hamstring
Announcements:
Still some mud run open slots, if you can do it, sign up, great 1st and 2nd F.
All PAX be aware of tutoring opportunities and service opportunities this fall. See weekly email for details.
All PAX working in South Park, 3rd F Threshold starts new book this week. “Don’t Waste Your Life.” you can download the pdf for free here http://www.desiringgod.org/books/dont-waste-your-life Threshold meets Wednesdays at noon at Morrison Cafeteria (Bojangles/Donatos)
Partner Pain
12 men suffered through partner pain at the Foxhole this week. Here’s what we did:
The Thang:
COP – 10 Burpees OYO, SSH X 20, IW X 20, 10 Burpees OYO
Mosey over to the center of the soccer field
Line Up Lightest to heaviest KB, then count off by 2s. 1s drop your KBs off (staying in order) at the school end of the field and 2s drop your KB off at the park end of the field and return to the center.
Partner Up for 3 pain stations X3.
30 two handed KB swings, 30 goblet squats, and bear crawls. Partner 1 does the pain station while partner 2 does merkins. Plank when finished.
Rinse and repeat with 30 two handed curls, 30 tricep extensions, and crabwalks. Partner 1 does the pain station while partner 2 does LBCs (merkins if doing the merkin challenge). Plank when finished.
Rinse and repeat with 15 X 15 clean and press with each arm(Partner 2 bring a KB back), 30 upright rows (Partner 2 bring a KB back), and both partners KB drag to sideline. Partner 1 does the pain station while partner 2 does ski planks/2 handed swings (merkins if doing the merkin challenge). Plank when finished.
20 merkins OYO
COT
Moleskin:
Welcome Icky Shuffle, Free Clinic, and Jiminy (FNG) to the Foxhole. We hope to see you guys back each week.
I had planned to do 2 rounds of pull-ups and dips at the playground after the pain stations, but unfortunately ran out of time. Great work by everyone this morning. As always, it was a pleasure leading the PAX.
No need for running (much)
Arriving just before the 0700 start time, YHC planted the Area 51 SF in the ground at McKee Rd Elementary and found 8 willing PAX (Incl 1 FNG) ready to get after it for 60 minutes of work. Provided quick disclaimer to the PAX and then we headed out into the muggy GLOOM to see what could be accomplished in an hour on a Saturday morning when the average Joe was still in the fartsack contemplating the meaning of life.
YHC led the PAX on a warm-up jog around the soccer fields, threw in some backwards run, Karaoke, and high knees to get the legs warmed up and then we circled up for COP:
COP:
- SSH x 25 (IC)
- IW x 25 (IC)
- Squat x 20 (IC)
- MC x 20 (IC)
- Peter Parker x 20 (IC)
- Parker Peter x 20 (IC)
Mosey over to sidewalk for a little field work to get us going. PAX lined up along the sidewalk for the following:
- Bear Crawl out to light post (approx. 35-40 yards), 25 Merkins, Bear Crawl back, 25 Merkins
- Crab Walk out, 25 Jump Squats, Crab Walk back, 25 Jump Squats
- Burpee broad jump out, 25 CDD, Broad jump back (dropped the burpee), 25 CDD
- Jog out, 25 LBC, Jog back, 25 LBC
Head over to the stumps for a little timed circuit work:
- Step-ups x 20 (on logs)
- Tire Hops x 10
- Dips x 20
- AMRAP in 7-8 minutes. Think everyone completed 3 rounds.
Jog around the backside of school to other end and circle up for 6 MOM:
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em
- Rosalita x 20 (IC)
- Back Scratcher x 20 (IC)
- CCV x 15R, 15L (IC)
- LBC x 20 (IC)
Head to front of the school and line up along the wall behind YHC:
- BTW Wall Walk (15-20 ft), Lunge walk across parking lot, 25 Incline Merkins
- Plank walk w/ feet on wall, Lunge walk across parking lot, 25 Incline Merkins
Head back to the playground at the front of school for a round of 11’s:
- 10 Pull-ups, 1 Dip
- 9 Pull-ups, 2 Dips
- Work you way through to 1 Pull-up, 10 Dips
Find a piece of wall at the front of school for PC:
- PC x 60 secs (w/ arms out front, arms over head, air presses x 20 (IC))
- Lunge walk out to sidewalk & mosey back to wall
- PC x 75 secs (w/ arms out front, arms over head, air presses x 20 (IC))
- Jog it out to parking lot
2 minutes left for a little Mary:
- Dolly x 20 (IC)
- Protractor (6 in, 15 degrees, 45, 60, 90, 45, 15, 45, 60)
COT
Moleskin:
- Cold Cuts continues to be the Pied Piper for FNGs for Area 51 AO. Brought out Carmen (Brian K.) this a.m., college buddy (ECU) and owner of Fitness Together studio in Chapel Hill who was in town for a visit. Carmen had to evacuate town with the mass arrival of college kids returning to Chapel Hill for start of Fall Semester. Look for him to join F3Chapel Hill/Durham workouts soon.
- YHC had tweeted that I had not planned much running for this work-out (other than mosey/jogs from one set of exercises to next). Wanted to see if we could still manage O2 deprivation with typical boot camp work-out, minus the running. Hopefully, goal accomplished.
- Donkey Kong has to be one of top Bear Crawlers in Area 51. YHC thought I was moving at a pretty good pace, only to see DK 5-10 feet ahead of me.
- Croissant and Floor Slapper looked strong throughout the work-out, really pushing it on the timed circuit work.
- Another strong showing by Picasso out there at McKee. Another Cold Cuts EH who has become a regular at Area 51. Glad to have you out there brother.
- Congrats to Beaver on finding a position with Clifton Larson Allen. Hope travels don’t keep you from making F3 workouts.
Announcements:
- Mud Run sign-ups still ongoing for 10/4 race down in Winnsboro, SC
- Area 51 Tutoring to be held this fall at Matthews Elementary. Contact Champagne (bdbriggs@gmail.com) if interested in helping out or have any questions. We will have training session in the upcoming weeks. Volunteers will need to register with CMS.
- As always, it is a pleasure and an honor to lead one of these workouts for Area 51. Thanks for the encouragement and support and encourage each of the PAX to take a turn leading. Let me know, John.Chepul@ChepulCPA.com, if you would be interested in leading 1/2 of the workout one of these Saturday mornings for Area 51 AO.
Nine Lives
The VSF was planted as The Rock shovel flag is resting in the currently DR MallCop’s garage.
7 hearty souls launched into the humid gloom for another assault on The Rock; but we finished with 9 pax — Flipper joined us about 5 minutes in, and Dolphin posted a while later as part of a doubledown after Q’ing Stonehenge.
So anyway, here’s more or less what the pax accomplished:
The Thang:
Jog to lot near church gym for COP.
SSH x 25 IC
MC x 25 IC
IW x 25 IC
Groiners x 15 IC
Jog towards kitty litter (aka sand volleyball court), karaoke right, flapjack, karaoke left
At picnic tables – 3 sets of the following
20 jump-ups & 20 derkins
Plankorama
Mosey to pavilion
People’s Chair for a couple minutes
BTW x 3
People’s Chair w/25 overhead presses
Jog to baseball field with high knees & buttkickers on the way
Grab a rock
Mosey to shallow left field
She-Hate-Me (10 minutes) consisting of the following:
H-R Merkin x 13, Knee Up x 13, Overhead Press w/Rock x 13
Redeposit rocks to their resting place
Jog to Entrance 4 hill
Lunge walk down the hill
Backwards lunge walk up the hill
Jog to lot closest to North Face
SSH x 25
CDD x 15
Jog to bottom of North Face
Run up/down NF 3x
Plankorama at top
Bearcrawl the length of the sidewalk
Indian Run back to lot where we did initial COP
6MoM:
Dolly x 20
High Slow Flutter x 13
SSH x 25
Russian Twist x 13
CCV x 13R, Flapjack, CCV x 13L
Jog to starting lot
10 Burpees OYO
COT
Ye Olde Moleskine:
Strong group this morning. Flipper joined us a little late but was getting after it out there this morning. Showed his hate status age after referencing an episode of “Saved by the Bell” during She-Hate-Me.
Not too much mumblechatter, but there were some notable moments. Not the least of which was Dolphin purposely sliding down on his bum both times on North Face. Using his college baseball sliding skills apparently.
Cadence count was drowned out by an overhead gaggle a couple times. We also had to dodge aforementioned gaggle’s droppings during the bear crawls. #glovesjustmakesense
As IH duly noted – we made like security guards at Calvary – circling pretty much the entire campus. #securetheperimeter
Great group of men. Love my F3 brothers and love Q’ing a workout.
Announcements:
Need pax to step up for tutoring at Matthews Elementary – Wednesday afternoons starting this fall – connect w/Champagne for details.
Flipper’s Mud Run team, among others, looking for a teammate.
The Mouth is also looking to get on a BRR team.
Run Before You Crawl
7 men showed up for #F3DayZero. 7 men got what they came for.
The Thang
Purple Haze Q
Run to the Yellow Rose parking lot for COP:
- IWs x 20 IC
- Mtn Climbers x 20 IC
- High Knees – 30 seconds
- Butt Kicks – 30 seconds
- SSHs x 20 IC
Partner up and run streets around shopping center in opposite directions. Meet at the back for called exercise. Keep running in same direction. Meet back at the beginning. Flapjack & run opposite direction from first time. Called exercises:
- Merkins x 20
- Deep Squats x 20
Mosey to hill on Carswell for Mermaid’s Triple Nickel. 5 reps of exercise at bottom, 5 reps of exercise at top, 5 times up. Exercises:
- Deep Squats at the top
- Merkins at the bottom
Mighty Mite Q
Mosey back to the school and grab two rocks to use in exercises. Line up in a zoo line and perform animal crawls (~ 25 yards) and called exercises (at each end). Rotate through until you’ve completed all of them.
- Bear crawl, 10 merkins, 10 sit-ups, 10 squats, Backwards bear crawl, repeat exercises
- Gorilla walk, 12 diamonds, 12 sit-ups, 12 squats, Backwards gorilla walk, repeat exercises
- Scorpion walk, 14 HR merkins, 14 Russian twists, 14 squats, Backwards scorpion walk, repeat exercises
- Crab walk, 16 wide-arm merkins, 16 V-ups, 16 squats, Backwards crab walk, repeat exercises
Mosey to the toughest parking lot in A51 for some aquarium work, Jack Webb style:
- 1 whale kick, 4 crunches; 2 whale kicks, 8 crunches…all they way up to 5 whale kicks, 20 crunches…then back down.
Done. COT.
Moleskine
Some fast, young guys out at DayZero this morning…with Teddy, Boomer Sooner and Mighty Mite Larry Birdin’ on the runs and the Triple Nickel. The trip around the shopping center seems uphill both ways. And the Carswell hill will sneak up on you if you run it enough times.
MM’s zoo day was pure misery. Everything hurts during all the crawls…shoulders, legs, core. Add in the exercises on each end of it and that leads to absolute smokedom. What the Pax lacked in coordination for some of the backwards crawls, we made up for in determination…and the backwards scorpion walk has been added to the list of my least favorite things to do.
Not a lot of mumblechatter this morning…just hard work. And Runstopper only attempted to Q-Jack once.
Announcements
MudRun
BRR
Contact @Champagne for tuturing.
All things in moderation
4 men gathered at OP to start their weekend out with a workout. Properly disclaimed, we proceeded thusly….
Warmup:
Mosey to tball field and circle up (more like a square, but still)
SSH, 10 merkins (civilian count)
IW, 8 merkins
Slow Squat, 6 merkins
Mountain climber, 4 merkins
LBC, 2 merkins
The Thang:
Out to the parking lot for something like Grinders, but modified for 4 people.
Station 1: Merkins
Station 2: Squats
Station 3: CDDs
One guy at each station, one guy starts as the runner.
Run from station 1 to 2, tag the guy at that station who runs to the next station. Do that exercise.
Repeat for 3 full rotations.
Mosey over to the benches around the tree
10 dips, 10 step ups, 10 incline merkins. Repeat 3 times.
Mosey across the street to the church rockpile. Choose a rock that others won’t mock.
2 guys do the exercise. Other 2 guys run to the basketball goal and back. Flapjack.
Repeat with curls, overhead press, tricep extensions, squats.
Indian run to the hill in the neighborhood behind the football practice field, pause for a little Mary halfway (LBCs, Flutter, Dolly)
Triple Nickels – 5 jump squats at the top, 5 merkins at the bottom, repeat 5 times
Mosey through the trail to the football field.
Line up on the 50 for suicides. 40, 30, 20, 10, Goal line.
Mary (Rosalita, Protractor, Something else)
Mosey to the front field
Russian twist, hold plank for one minute, sprint to the fence
COT
Moleskin:
We had a good, small group this morning. Plenty of chatter and getting to know each other. Welcome FNG Banjo (Brad B). He was headlocked by Champagne and another guy (unnamed by Banjo) who texted him early this morning to say he wasn’t coming. Banjo still posted – strong.
Lumbergh and Goon were clearly holding back all day. When it came time for the final sprint, they were out front. Goon pulled the group through with his cadence counts all morning. It was nice to see Hopper do a fly-by during his 11 mile run this morning. Thanks for coming out guys.
2 + 2 equals…. mass confusion!
22 of South Charlottes sharpest minds gathered at Kevlar today for a mind blowing workout that tested both brains and brawn.
THE THANG
SSH x 20
IW x 20
Merkins x 15
Up and downs x 15
Mosey to lower lot
Partner up. One exercise and one runs. Repeat twice.
Ten different exercises.
Mosey back to lot with gear.
Mary
COT
YE OLDE MOLESKINE
The plan was a smorgasbord of exercises to appeal to both runners and meatheads in trying to bridge the gap between the warring factions. What YHC realized quickly was that neither group could follow instructions which were clearly explained in many different ways.
The instructions were “partner up, perform said exercise while partner runs, relieve partner and repeat.” Pretty simple right? Not for many of the pax – especially Spackler. We had groups running two laps and then relieving partner. We had others skipping the plates as they would have tired legs for the run, we even had pairs thinking they had to run with their partner while holding hands! None of the above was correct but hopefully the pax got something out of the workout!
Notable mentions this morning were:
1) Susudio and his lighting pace around the laps relieving Bananas in record time.
2) Muffin Man impressing Bessie who is not his own Dad but actually the father of his girlfriend. Kevlar is the perfect training ground to test the future son in law.
3) Brown looking (and sounding) like he was at a rodeo on the ropes.
4) Sanka and his immaculate side straddle hop technique.
ANNOUNCEMENTS
Saturday workouts as scheduled.
New book starting Wednesdays at Threshold. 12 noon at Bojangles South Park. Sanka has details.