#F3Swift – Back on the Bull Ring
F3-Swift launched at 0515 with several*** PAX in tow. The Q was en-route. Despite lacking the “assigned” Q, the PAX followed pre-blast instructions and headed to the Bull Ring.
The THANG:
- Warm-up – Follow stand-in Q Honey Bee with a Warm-up 1 mile to the Bull Ring. Do two dynamic warm-up exercises from the RunCoach.com set . “Scheduled” Q arrives by parking at the warm-up site. Follow “sheduled” (Haggis accent) Q through 4 more of the RunCoach.com set. Finish with 2 Strides – for a “Stride” explanation of the benefit – watch video here
- 8×400 at I-pace (see Preblast for I-pace guide) with a 200m jog recovery. Run through some puddles and over some speed humps along the way, turn around a few times, but generally try to finish strong and together in a group.
- Cool-down 1mile back to AO
- Planking – HoneyBee leads the PAX through 1minute Elbow planks, 1 minute Left Side plank (check benefit video here), and 1 minute Right Side plank.
- COT with Bagpipe
The Moleskin:
- #qfail – waking up on time via your Smartphone alarm clock, but then waking up 30minutes later with your smartphone still grasped in your hand. Remind yourself that your preblast gave enough info to set the PAX off in the right direction.
- The workout today combined with the strength of Frehly’s Foxhole workout yesterday left many of us just a tad sore. 400s at this speed are actually a tad shorter than most ran last week with the 2/1/30 workout, but the short rest and consistently long interval left many PAX out of breath and getting the full benefit. Great BRR training, for most PAX will feel soreness on every BRR leg after their 1st. Can’t let the soreness slow you down.
- Kotters to Soft Pretzel and Boomer Sooner. Welcome to you guys making the “crossover” from Bagpipe every once in a while.
- “Runner up”, “clear the way for Rock Thrill” – he was doing his own thing out there today, but as a PAX who may do that often at workouts, YHC has no problem with anyone joining Swift or DevilsTurn for the group accountability to get up and get in the 1st F and get the 2nd F on the warm-up and cool-down. Most of us would have wanted no part of his 800s today. Looked strong.
- Cool to find out that Boomer Sooner and YHC share Nebraska as a past home. With places like Omaha and Bellevue, we all no why Charlotte is so much more pleasant. Boomer Sooner could probably lead the charge for that Wagon that barrells into every OU game, but since he’s actually from Nebraska, that’s like a UGA bulldog leading the Rambling Wreck out before a GT game.
- Pretty flat today, but we’ll get back to the hills next week. After all, it’s not like the entire #BRR is a roller coaster. Sometimes you just gotta roll.
- The Planking that YHC encouraged to lead at COT was a bad move. It hurt too bad…we’ll have to do it again if we ever get back to COT with more time. #neveragain
- ***the Q failed to capture the total list of the PAX. Memory and dim light only served him so well, so sound off in Comments if you “only” get credit for Bagpipe, which someone from Swift would never want.
It’s a Good Kinda Hurt
18 pax posted to salute the shovel flag (yes, a real one was planted! Thanks, F3Ascent!) and endure a never ending clock. Here’s how they passed the time:
The Thang:
Mosey to the lower parking lot
COP
- 20 SSH – in cadence (IC)
- 20 IW – IC
- 20 2-handed swings – IC
- 10 high pulls – right – IC
- 10 high pulls – left – IC
Sufficiently warm (and dripping)
Clock Work – Round 1
- 5 one-handed swings
- 5 clean & press
- 5 squats
- Right side, then left side.
- Rinse & repeat until the clock eventually runs out (10 minutes).
Slow mosey around the parking lot. #BRRtraining #F3Swift
Clock Work – Round 2
- 5 snatches
- 10 lawnmower rows
- 15 merkins
- Right side, then left side.
- Rinse & repeat until the clock runs out (audbile after about 7.5 min to save time for Round 3).
Walking mosey (No, really. Walking.) to the grassy field.
Clock Work – Round 3
- 3 Turkish Get Ups
- Right side, then left side.
- No repeato. No clock needed.
Mary
- 15 Russian Twist – IC
- 15 Situps (old school, touch behind head and touch feet) – IC
- 15 Flutter with Press – IC
- ~7 Slow-motion Freddie Mercury – IC
Lap around the field – #moreBRRmileage
Done
COT
Announcements:
- F3Meatheads – Thursday, 0530, Elizabeth Lane Elementary School (same AO as Olympus) – KB centric workout – The Hoff on Q this week, with a promise of no logwork, just KB pain!
- F3 Dads’ Camp – this weekend
Moleskin:
Wow. The humidity was just brutal today. We were all sweating like we were being paid for it within minutes of the COP. And by round 2 of the clock work, non-gloved pax were struggling to hang on to their bells. (maybe being in the center of the circle was not the safest place to be…)
The mumble chatter was in full effect on the initial mosey to the lower lot. That dried up shortly after we completed the first of our High Pulls. The lack of mumble chatter was so stark, it actually became the topic of mumble chatter! Once that began, we devolved into all manner of chatter: the supremacy of KB’s as the ultimate workout tool, shake weights being a close second, weinkes being the ultimate tool, the various definitions of shake weights and weinkes, on to Fast Twitch, and now the combination of weinkes, shake weights, and fast twitch. PG-13, parental guidance is suggested for those 13 & under.
The beauty of clock work is that you’re not focused so much on how quickly you can complete a rep, and you can focus on form. Additionally, stronger pax (or those with undersized bells) can complete reps faster and continue on to additional rounds, while those new to the movements or with larger bells can grind out reps at a slower pace. Everyone gets all they want and can handle.
The first round, the timer was set for 10 minutes, and it seemed much longer. YHC checked it several times, to pace himself, while the pax called for YHC to check the timer to ensure it was working! It was! Round 2 was shortened to about 7.5-8 minutes, to save time for Turkish Getups – not sure whether that was a fair trade or not, as we were ready for round 2 to end but not looking forward to the Turkish Get Ups (TGUs).
TGU’s are just hard, especially at the end of a rough workout, and because we don’t do them that much. They really push your entire body. Pax new to the TGU (or with a large bell) were encouraged to practice the move unweighted, if needed. YHC had forgone his usual bell for a medium one for just such an emergency. #goodcall
YHC had tweeted that this workout would be 0.25, as there was too much recovery moseying to get away with calling it 0.0. Nonetheless, by my estimate, we didn’t cover more than about 0.4 miles, including the walking mosey. Not bad.
T-claps to all for pushing it today. YHC was feeling it hours later, but it’s a good kinda hurt. (upon listening to the recording for the pax name-o-rama, YHC realized he was so tired that he didn’t even know his age! 45, not 44…)
Thanks for the opportunity to lead today. It’s always an honor.
Thanks, Busch, for taking us out and reminding us of the roles we’re called to play in our families and community.
Aye!
/HT
A little diversion from running – sort of
The virtual flag was planted and 18 of F3’s finest gathered for their weekly dose of Fast Twitch – one hour version (whose idea was that on a work day #bossmaycatchmenapping).
The Thang (X=Cadence):
Warm-up COP – SSH, Mtn Climbers, and Jumping Lunges all 20X
Run down Strawberry Lane to intersection with Rosecliff – 20 merkins OYO
Run Down Rosecliff, left on Brownes Pond and stop at Coburn Ct intersection – 20 merkins OYO
Run down to bottom of Coburn Ct and partner up for half pipe partner runs. Partner 1 runs up to intersection with Brownes Pond and does 5 burpees while Partner 2 runs up to intersection with Cabell View Ct and does 5 turksih get-ups. Run back to start and perform 10 partner hand shake (or slap) merkins before hitting the other half of the half pipe. Rinse and repeat 3 times (4 for Splinter and TL).
COP for squats (whisper mode) 20X
Jog up to intersection of Coburn Ct and Cary RIdge road – 20 merkins OYO. Jog up to Hwy51 for 20 merkins OYO. Jog/run back to school and meet at goal line with LBC’s while we wait for the 6.
Modifed beast (time limited us to three rounds) – 6 of called excercise at six stops as we run 110 yards down and back. Due to time limit we started in reverse order with Burpees (sucked)
- Burpees
- Jumping lunges
- Squats
Job back to starting point for COT.
Naked Moleskin:
Didn’t get to 5 miles today as we spent more time than usual doing burpees, merkins, and assorted other excercises. YHC ran a fairly long LSD on Sunday so figured there was no reason to try to set a Fast Twitch distance record. Purple Haze did ask that we stay away from Yassou’s and the Q obliged (for once, PH got his way but also my excuse as to why this was closer to boot camp than running workout).
The usual suspects (Splinter and TL) were killing it on the half pipe. However, no Larry Bird’s for them on the modified Beast so maybe they got their money’s worth early (or they prefer running to boot camp style exercises).
Pretty dark morning back in the hollow on Coburn Ct. We may need to add “watch out for cranky old biker riders” to our disclaimer but luckily no one was run over. His advice to wear lights was duly noted but I for one don’t like any extra weight. Don’t runners have the right of way? Isn’t Fast Twitch famous enough that any bike rider within 400 miles should know to watch out for us in the gloom? And why didn’t anyone give him a sticker and the #F3Gears hashtag?
As always, it was a privilege to lead such a great group of men, even if half of them smoked me on the run back to the school
Announcements – Contact Champagne or YHC if you can help us with the tutoring efforts in Charlotte and good luck to Hops on his job interview today.
Foxhole
Rain didn’t scare away this dedicated group and in fact the rain stopped just before the workout began. Very little running as the focus was a full body workout with the kettel bells. Mission accomplished!!
Warmup: SSH X 25, Squats X 20, Imperial Walker X 20, Merkins X 30, Mountain Climber X 20
Workout: Mosey to rear of parking lot by the school building. Series of Merkins, Swings, and Legs all with the Kettel Bells. Merkins included: “Tight Grip Merkins” X 10 (lay the KB down handle forward, in plank position grab and hold the sides of the KB and execute the merkin – great for inner chest and tri’s). Plank Row Merkins X 10 (10 plank rows each arm with a Merkin in between). Uneven Merkins X 10 each arm (right arm on KB while executing the Merkin; Switch and do left arm). Two-hand swings X 25. Legs included: Goblet Squats X 15, Reverse Lunge X 10 each leg, Squat curls X 15, Romainian Dead Lifts X 15. Kool down jog 100 yards and back. Repeat above for another round of each merkin and each leg exercise.
Mosey to benches in between school building. KB Dips X 20 (KB in lap for Dips). 4 Sets. 1 set Incline Merkins X 15. Mary on the Benches (all counts in cadence): LBC w/KB on Chest X 20; Dolly w/KB presss X 20; Flutter w/ KB press X 20, Bicycle X 20 (no KB), Heels to Heaven X 20 (no KB).
Mosey to school building in front of jungle gym for series of People’s Chair with Kettel Bell (approx 1 minute each set). Hold People’s Chair for 1 minute with KB between legs, upright rows X 15, 2-arm curls X 15, overhead press X 15. Finished with Clean/Curl/Press – 10 each arm.
Lacking in Creativity – Exceeding in Pain
13 of SOB’s finest denied the fartsack and threat of weather to do some stuff around the Ballantyne AO.
Disclaimer was given and off we went.
Little baby jog down to parking lot next to Lochness for COP.
SSH x 20 in cadence
IW x 15 in cadence
YHC then decided enough of COP and IW are boring anyway.
The main Thang.
Mosey to Lochness and directions were given.
First the pain stations:
First Station – first building – 25 derkins with feet on wall
Second Station – second building – 50 flutters from top of wall
Third Station – picnic tables – 15 step-ups per leg
Fourth Station – exercise trail – 10 dips
Fifth Station – execrcise trail – 10 pull ups.
Then the options (actually Frehley’s had some suggestions and helped with this)
Red Pill – Run a lap, complete station one, run another lap to station two, complete and rinse and repeat with a lap before the next pain station until time was called at 6:55.
Blue Pill – Run the first lap, then work from one pain station to the next, excluding the extra laps thrown in, and continue until time was called.
6:55 move it back to the launch point (YHC was the 6 – trying to get in one more lap)
COT.
Moleskin:
This one was a smoker. Great work by everyone. Thanks for allowing YHC to lead. This is a great AO with tons of options. This one got the pax a little spread out, so missed out on much of the mumble chatter – shout out below if anything interested happened.
There was a flyby from Honeybee, Bratwurst and Haggis – but they had places to go and people to see so no time to hangout and visit. Also Wingman pointed out to YHC what was probably the biggest moth YHC has ever seen. Luckily it was dead or it might have chased us off.
For the spread-sheeters – no matter the pill you chose, you were probaby between 3 and 5 miles today. Great work again by everyone.
There were also some beasts to did the Pre-KB – but it was too dark and YHC was doing the prerun with Fraiser and was more concerned with keeping up with him. Shout out below so you get credit.
Thanks again for the opportunity to lead this great group.
Announcements:
Mudrun signups still open – go ahead and sign up. F3 Nation already has over 600 and counting – lets show them what we can do.
Tutoring in Areaa51 – we are partnering with Christ Covenant this fall at Matthews Elementary and will be needing pax – who can help between 3:10 and 3:50 once or twice a month – looking to start Sept 16th and shooting to make Wed F3 day. They really need men to step up. They said they mainly have women who are volunteering to tutor and be buddies right now. If you are intereted and feel called, please reach out to me at bdbriggs@gmail.com
Champagne out
Bagpipe On the Fly
Forgetting that it’s your turn to Q is bad but showing up in time and coming up with a solid workout “on the fly” makes up for it!! 31 strong showed up for Swift and Bagpipe. Kudos goes to the PAX for coming out in numbers.
Warmup: SSH x 25, Squats X 20, Merkins X 40, Mountain Climber X 20, LBC X 20. Mosey about 1/2 mile to the lake with the grass hill.
Workout: 7’s on the Hill: Burpees at the top and Jump Squats at the bottom followed by 7 sets of Jack webbs (count up to 7 merkins and up to 28 overhead arm presses). Lap around the lake including running up the stairs to the parking lot and back to the bottom of the hill. Repeated twice. Planks and 6 inches merkins in between each lap. At top of the steps, mosey to parking lot for 6 sets of Mary and 4 sets of Merkins (10 reps each). Mary included Dolly, Flutter, Heels to Heaven, Protractor, Mason Twist, Bicycle. Finished with 5 man-maker Burpees. Mosey 1/2 mile back to the Vine parking lot.
Sprint Ladder with a side of Merkins
With the hint of rain in the air 8 PAX still decided it would be better to make an appearance at The Matrix rather than fartsack this morning. Hopefully, after 45 minutes of getting the heart rate up, they were all satisfied with their decision to post on a dreary Monday morning. Something must have been in the air as even Floor Slapper pulled into the lot with a minute to spare. With all 8 in tow, YHC gave the disclaimer and we then headed off into the Gloom.
Slow jog through the lower parking lot beside the soccer fields and circle up.
COP:
- SSH x 25 (IC)
- IW x 25 (IC)
- Slow Squat x 20 (IC)
- Merkin x 20 (IC)
- MC x 20 (IC)
Line up at the island at one end of the parking lot for the following:
- 50 Merkins, Karaoke L to the other end of parking lot and jog back
- 50 Prisoner Squats, Karaoke R to the other end and jog back
- 50 Wide-arm Merkins, Backwards run to other end and jog back
- 100 LBCs, AYG to other end and jog back
- Various planks in between rounds
Mosey over to rock pile and find a suitable rock
- Curl w/ rock x 20 (IC)
- Rock/shoulder press x 20 (IC)
- Goblet Squat x 20 (IC)
- Rinse & Repeat x 2 (R2-15 reps, R3-10 reps)
Deposit rocks back on the rock pile and head over to the sideline of the soccer field for a sprint ladder
- Sprint sideline to sideline, 5 Merkins, back across, 10 Merkins, back across, 15 Merkins, back to starting point, 20 Merkins
- R2 – Sprint sideline to sideline with 20/15/10/5 Jump Squats
- R3 – Sprint sideline to sideline with 5/10/15/20 Dollies
6-7 minutes left so we headed over to playground in front of school for some circuit work:
- 10 Pull-ups, 20 Dips, 20 Incline Merkins on curb
- Rinse & Repeat x 2
COT
Moleskin:
- With a little rain falling as YHC headed over to McKee Rd Elementary for this morning’s work-out, wasn’t sure how many PAX would venture out. As pulled in lot at 0520 found only 1 other car in the lot. Turned out to be Madison. However, as is typically the case with F3, other PAX followed soon after and we ended up with a respectable total of 8 for this morning’s festivities.
- Floor Slapper may have moved his watch/clocks ahead as he quietly pulled in and found a parking spot with a minute to spare this morning.
- Strong efforts put forth by all the PAX with shout-outs going out to Lobster Roll, Madison, Binary, and Floor Slapper for consistently running near the front of the pack.
- Pretty quiet out there this morning with limited Mumble Chatter. Everyone focused on putting forth best efforts and we did not have a lot of time for rest.
- Thanks to O’Tannenbaum for taking us out.
Announcements:
- 2nd annual F3 Dads Camp to be held this upcoming weekend, 8/15-8/17, at Camp Thunderbird.
- Look for 3rd F opportunities on Wednesday and Friday after weekly work-outs.
BASE CAMP OR TRAINING CAMP?
16 pax and one FNG (David: Big Papi) fought the rain of the morning and decided to post at Base Camp. What they did not know going in is that pre-season football had already gotten the best of the Q so the theme of the morning was “the grid iron”.
The Thang:
Warm up run of two laps around the parking lot with butt kickers and high knees mixed in. Mosey ultimately to the front parking lot for:
· SSH X 20
· IW X 20
· Low Slow Squats X 20
· Merkins X 10
Mosey to the side parking lot for Merkin Mania! All of the pax circled up in tight formation for the following:
· 10 regular merkins…..hold the plank
· Take 5 plank strides to your left
· 10 diamond merkins…..hold the plank
· Take 5 plank strides to your right
· 10 wide arm merkins….hold the plank
· Take 5 plank strides to your left
· 10 HR merkins…..hold the plank
· Take 5 plank steps to your right
· The planking was capped off by two rounds of Ring of Fire
Grab two footballs and mosey down to the track. We formed two relay teams and YHC explained that the last man in the line starts with the ball, sprints to the front and hands off to the then second man, who then hands off to the third man, etc. until the ball makes its way all the way to the back of the line when that pax member sprints to the front…..i.e. the end of the line can’t run to the front until they have the ball! We ran this for two laps and we did great until the outside lane team suffered from Ernest Byner syndrome (look it up….1987 AFC playoffs) and fumbled the ball twice. Rather than getting penalized 10 yards, the team got slapped with 10 merkins….and the inside track team was cool enough to do the merkins with us…….that’s brotherhood!!!
Time for GLORY DAYS! Here is where the mumble chatter really kicked in, along with some smack-talking competition. The pax lined up at one end zone line of the football field. One by one, a pax member would throw the ball as far as they could and shout out an exercise. Once the ball lands, the pax drops, stands, squats (whatever) and completes 5 of said exercise, runs AYG to the ball and completes 10 of said exercise, then run back AYG to the goal line and completes 15 of said exercise. Unfortunately, not everyone got to throw since we had 17 pax members, but some of the exercises included:
merkins, LBC’s, jump squats, wide arm merkins, , mountain climbers, diamond merkins, lunges (shout out any others I am forgetting in comments). As I say, lots of solid smack talking about “short distance throws” and exhibitions of estrogen rather than testosterone…..good stuff!
Slow ½ lap mosey back to side parking lot for a quick Mary session of 20 Rosalitas.
That’s a wrap!
Moleskin:
I had a lot of fun today boys! Thanks for letting me lead as the boys at Basecamp are some of my favorites. Kudos to Klunken who dragged out his father, FNG Big Papi, who is here from Zimbabwe to visit his grandchildren. We hope to see you again Big Papi! Also, I cannot remember who it was, but after we started the warm-up, one of the pax pulled up beside us and abandoned his car like there was black ice on the street and jumped into exercise formation. I have never seen anyone pull up curbside to join a workout, but that was awesome!
Thanks for the honor, men!
Announcements:
· Young Life Mud Run is September 20. Registration is still available
· Openings still exist for USMC Mud Run through F3
· Keep the families of Big Top and Pele in your prayers as they go through challenging times. Smash also asked we keep family friends of his in mind as they recently lost a young, loved one.
Passport, thank you for the excellent take-out in Ball of Man.
-Hopper
(ctrl-c/v’ed by Passport)
Church Picnic
26 men assembled in the mist. The satellite watch says 5:30. Let’s go.
Warmup
Run around the church next door and assemble in the parking lot.
SSH x 20
IW x 20
Peter Parker x 15 (hold it)
Parker Peter x 15
Mosey up to the courtyard
Jump-ups, Dips, Derkins x 5 each, then run the shorter loop around the church. Repeat with 10x, 15x and 20x with a lap between each set.
Mary in the courtyard
LBCs, Flutter, Dolly
Mosey to the bottom of the parking lot
Triple Nickels: Run up the hill to the big planter, 5 HR Merkins. Back down the hill, 5 burpees. Repeat 5 times total.
Mary in the parking lot
Rosalita, LBC, Protractor, Russian Twist
Mosey back to the courtyard, partner up
Partner 1 runs the big loop around the church. Partner 2 does exercise. Flapjack.
Squat jumps, Merkins, Lunges, CDDs
Back to the park for COT.
Moleskin
We covered almost 3 miles this morning and never left the church parking lot. Proof that you can get in a good workout anywhere. I had a nice discussion with Brushback before we got started about all the great options around the DMZ AO for a workout. Carmel Park, the school, RTS, Pellyn Wood, etc. Or we could spend the whole 45 min in the church parking lot.
Thanks to Kirk and Runstopper for covering for me as I led from the middle of the pack. They didn’t let the front runners catch their breath for long before starting some Mary or Plank-o-rama. There wasn’t much enthusiasm for the jump squats or lunges (audibled down from Sister Mary Catherines) – I think everyone’s legs were dead by then. Mine were.
Thanks for the opportunity to lead at DMZ – first time Q there. I was nervous because there are some fast guys there, and I don’t know a lot of them. I didn’t get the heckling that I normally get down south, so thanks for taking it easy on me.
#F3Swift Preblast – 400m repeats
Swift will launch Tuesday at 0515 from the Vine Restaurant at the Ballantyne AO.
YHC was pleased to see an oldie but goodie pop up on the schedule for this week (and there is a wrinkle). We’ll be heading to our “track” at the Bull Ring to run 400s. The goal will be at least 6 x 400 meters at 2-mile race pace (a.k.a. “Aye” or Interval pace from the calculator at http://runsmartproject.com/calculator) with a 200m jog recovery. Note the short recovery – that’s why we’re not running the 400m intervals at the normal 1-mile Race / Repetition pace. Should be a fun one!
This will be a FNG-friendly workout. Expect pace groups to form running the intervals around these groups. If pace groups don’t form, we’ll regroup as much as possible. No PAX left behind!
| I-pace (minutes per mile) | 400m split |
| 0:05:30 | 0:01:23 |
| 0:06:15 | 0:01:34 |
| 0:07:00 | 0:01:45 |
| 0:07:45 | 0:01:56 |
| 0:08:30 | 0:02:07 |