#F3Swift – Rolling in the Deep Dark
Swift launched at 0515 with 8 PAX from the Ballantyne AO at the Vine Restaurant on Tuesday morning.
The THANG:
- Warm-up 1.1mi to entrance of Ballantyne CC (Ballantyne Commons at Ballantyne Meadows). Light stretch.
- Through the neighborhood over the next 3.1mi, run continual rounds of 2min Hard (1min recover to six), 1 min Hard (30sec recover to six), and 30sec Hard (30sec recover to six).
- Cool-down 1.4mi back to the AO.
- Total was 5.7mi for the six. More if you ran back to six for recovery.
The Moleskin:
- “Hard” pace is a 2mile Race Pace or “Interval” pace that you can get from the Pace Calculator at http://runsmartproject.com/calculator. Normally, we would run longer Intervals at this pace, but this workout shortens the normal recovery after “Interval” pace (typically jogging 1 minute LESS than the interval that lasted 3-5 minutes) so that the Hard pace effect is enhanced. Just using “Hard” as a barometer is also easier for anyone not wearing a Pace/Distance gizmo, and also better for running the workout over varying terrain like we did today when it doesn’t make sense to try hold a constant pace.
- The Ballantyne CC is very dark in places. Is that good for security? Anyway, it makes it a challenge to see roadhumps and undulations. Fortunately, the PAX made it through unscathed and tried not to wake too many neighbors.
- The Ballantyne CC is very hilly, but if the #BRR folks were rating the 5+ mile run today, they might rate it Moderate. or Easy. #justsayin
- Great to have Swift FNGs (or second timers) Wing%20Man and Champagne. Champagne was absolutely bringing it today and you would not have guessed that he was a Swift Rookie – even if he forgot the calf condoms today.
- Strange Brew posted for his first run following his marathon that was a little over 8 days ago #whatsyourexcuse?
- M. Tussauds explained that the regularity of Swift is finally helping his overall speed. Apparently, he is following Haggis’s advice that you get faster by “hurting more”.
Announcements:
- Do you wear a Garmin or other Speed/Distance gizmo at Swift? Well, join Strava.com (it’s free) and you can get a social side to your workouts by joining challenges, analyzing your workouts versus previous efforts, and a lot of other great stuff. The Garmin to Strava sync has been recently enhanced, so check it out here: https://strava.zendesk.com/entries/48729094
Bagpipe Double Header
After a slight Q mix-up, Soft Pretzel and Haggis decided to split the workout and leave the Pax wanting more. The result was a Fast Twitch-esque running / bootcamp beat down, at slightly higher intensity of course.
The Thang:
Pretzel lead: jog out to parking lot for warm up. 25 SSH, 25 Imperial Walker, 15 merkins, 20 mountain climber.
Jog to lake wall for 15 durkins, 15 dips. Jog around lake to next wall for 15 squats, 15 step ups.
Continue around lake to next wall for 15 durkins, 15 dips. Jog around lake to next wall for 15 squats, 15 step ups.
Plank up in the grass then hit it with Jack Webbs up the ladder to 5 and back down again.
Run around the lake and plank up.
Over to Haggis: 20 merkins. Then jog to bottom of Dunreggan Brae Hill.
Plank time then 15 merkins, hold plank, 5 merkins. Sprint to top of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Swift jog to bottom of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Sprint to top of hill.
Plank time then 10 merkins, hold plank, 5 merkins. Recovery time with 20 flutter. Swift jog to bottom of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Sprint to top of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Brisk jog to bottom of hill.
Plank time then 15 merkins, hold plank, 5 merkins. Sprint to top of hill.
Plank time then 10 merkins, hold plank, 5 merkins. Recovery time with 20 dolly.
Mosey back to parking lot.
Moleskin:
– We covered 2.7 miles, and a total of 225 merkins. Not too shabby!
– Some of the plank times were lengthy, increased on one occasion by some yap from Honey Bee.
– Excellent work from all and great to see some new faces out there.
– Thanks for the chance to lead. Frehleys Comet brings the pain next week – be ready!
Oh Ladder Oh Ladder
It was a great morning for a little ladder action, 18 men skipped the fartsac to head out in the gloom for a beatdown. Please sound off in comments if not mentioned above, I must have deleted the recording from this morning .
Warm up:
Mosey to the front of the school
20 X SSH
25 X IW
20 X Slow Squats
10 X Merkins
10 X MC
Mosey down to the baseball field for some ladders
First Ladder
To left field 5 total burpees and squats, run to left field do 4 burpees, run to home plate 1 squat, then back to left field 3 burpess, then back to home 2 squats and so on until 1 burpee and 4 squats
Plank when you are done
Second Ladder 5 total,
To center field, Carolina Dry Docks in the outfield and lunges at home
Plank when you are done
Third Ladder 5 total
To right field, merkins in the outfield and jump squats at home
Plank when you are done
Mosey to the bleachers
Three rounds, 10 pullups, 10 dips, 10 incline merkins
Mosey to left field circle up
Mary
20 X LBC
20 X Freddie Mercury
20 X Rosalita
Protractor
With the clock winding down, the Q couldn’t be complete without a little Jack Webb
1 X Merkin, 4 X air presses, up to 5 X merkin and 20 X air presses
Mosey back to the parking lot.
Moleskin:
Way to get after it this morning Pax. Hope you had fun with the ladders. Good to see a lot of second timers out there from last Thursday, keep on coming. Thanks for taking us out Slim Fast, also everyone keep Big Tops family in their prayers as they go through this tough time. Remember to sound off if I didn’t mention you in the pax missing three, I apologize.
Announcements:
You can still sign up for the USMC Mudrun
F3 Dads Saturday the last weekend
Did not plagiarize these announcements
Merkin Monday
9 of Area51’s finest stepped out of the fartsack to get their Monday started right.
The Thang:
Jog around the large field including shuffle right and left, high knees, butt kickers and more jogging
COP
SSH x 20 ic
10 merkins OYO
IW x 20ic
10 merkins OYO
Squats x 20ic
10 merkins OYO
Mtn Climbers x20ic
10 merkins OYO
LBC x20ic
10 merkins OYO
Jog over to the blocks and grab one
Merkin Main Course
Repeat the following 4x through: 25 merkins, 10 jump squats and 5 bent over block rows
Recovery jog around field
Rinse and repeat 4x through: 25 merkins, 10 jump squats and 5 bent over block rows
Jog over to wall for…
Chicken Special – Legs and Pecs
1 minute wall sit
25 merkins OYO
1 minute wall sit
25 merkins OYO
And some gym work
Repeat the following 4x through: 15 squats, 5 pull ups and run to far island and back
Finally some Mary
23 merkins OYO
LBC to right x12ic , to left x12ic
Flutter x20ic
Freddie Mercury x20ic
Rosalita x20ic
Return to the lot for COT
Moleskin:
1) All the PAX today got their full allotment of 323 merkins in for the day, keeping on track with the #10Kmerkin challenge
2) There is a rooster in the yard next to the AO that always begins to crow just after 0530. Not sure if we wake the rooster up or not!
3) Welcome to Wishbone! Great first post and look forward to seeing you in the gloom
4) When does fog officially become mist?
We Did STUFF!
12 cool dudes escaped the fartsack and ignored Cantori’s rain prediction prepared for what the early gloom had in store for them! 12 posted on time but 11 went to work right away! (more to come) #elvis
The Main Stuff!
COP:
SSH x25, IW x 25, Merkins x15 (in cadence)
Mosey back to the lot for some good old fashioned station circuit work…
Station 1
– 1 PAX runs around parking lot w/ a 45
Station 2 (Punch Out)
– PAX 2 does Micah Tyson Punch Out w/ dumbbells until PAX 1 completes ckt w/ 45
Station 3 (Jump Rope)
– PAX 3 performs jump rope until PAX 1 completes ckt w/ 45
Station 4 (Hairburners)
– PAX 4 performs hairburners w/ other 45 until PAX 1 completes ckt w/ 45
Station 5 (Press Jacks)
– PAX 5 performs Press Jacks (holding a weight at chest level, jump your feet out as you extend the weight overhead / Lower the weight as you jump your feet together)
Station 6 (Supine Pull-Ups)
– PAX 6 performs supine pull-ups until PAX 1 completes ckt w/ 45
Station 7 (Triceps Extensions)
– PAX 7 performs triceps extensions w/ dumbbells until PAX 1 completes ckt w/ 45
Station 8 (Globe Squatters)
– PAX 8 performs globe squatters (in a sumo squat, hop off the floor w/ both feet as you circle the weight up and over your head 360 right, land in the deep squat and then reverse the arc left as you jump off the ground again) until PAX 1 completes ckt w/ 45
Station 9 (Curls)
– PAX 9 performs curls w/ dumbbells until PAX 1 completes ckt w/ 45
Station 10 (Bunny Hops)
– PAX 10 performs hop over’s (w dumbbell on the ground, stand to one side and jump with both feet laterally over the object and continue to alternate direction. Back and forth back and forth until PAX 1 completes ckt w/ 45
Station 11 Dips
– PAX 11 performs dips until PAX 1 completes ckt w/ 45
Station 12 Bounce House
– PAX 12 jumps on the trampolene until PAX 1 completes ckt w/ 45
Rinse and repeat until 30 minutes are up!
Hand-Off to Glass Joe for Cardio nightmare!
Mosey over to the rock pile and get ‘the rock’. Mosey on to the football field.
Two rounds of The Devin Hester (100 yard sprints with partner 1 chasing partner 2 with the rock and then switching back). After round 1, we get a penalty for improper use of the football field by getting kicked off the field. The track is still available and a sign of pain to come! A second round of the Devin Hester on the track.
After the beauty of the Devin Hester, we go on the road to nowhere: A hopeless road around the track leading nowhere where HB and Snowman find their happy zones of running.
Run 1/2 the track. Plank. 10 merkins.
Run 1/2 the track. Plank. 10 dollies.
Run 1/2 the track. Plank. 10 LBCs HH-style
Run 1/2 the track. Plank. And then a not quite Peyton Manning-esque audible is called:
Follow the leader to the Stairway to Heaven. A line of men running up stairs and then down stairs following the leader. At the bottom of the stairs, the leader peels off to the back of the line and we have a new leader. We ran each set of steps at the stadium this way.
For a finish, someone jokingly (I think they were joking) suggested we run a circuit. That’s a great idea! Why didn’t I think of that!? Full track run in 90 seconds which would put you on pace for a six minute mile.
Mosey ‘the rock’ back to the rock pile and continue to the flag.
Moleskin STUFF –
We did A LOT of STUFF today and Great job by everyone today! Who knew all of you were runners! According to the app Map my Run, we ran 3.1 miles (or 5K to you still developing runners). Great job by Double E, HH, Zip, GJ and Boonedock on bike for the 5 miler at 6AM.
DT, strong work yet again w/ the RUCK! Congrats on the scale accomplishment of -40. Keep it up man! #whitheringawaytonothing
GJ, not sure where you went after the early 5 but we can only suspect that you kept moseying down Wesley Chapel headed for Taylor Glen to wake up Countertop! #bladerunner
Snowman is starting to make it a habit of posting early 2 weeks in a row. We used to enforce a 15 burpee penalty upon his late arrival but now a days we just do it because we like it!
I certainly can’t close w/out mentioning how we started off w/ a PAX of 11. Hairband posted on time but felt the need to pull an Elvis and find the nearest port-A-potty stat. #HOTPOCKET!
Strong work by all today and certainly a pleasure for the opportunity to lead such an eager and hungry PAX.
Until next time, ZIP is OUT!
Swiper and the Slow Squats
Now Appearing at DMZ, 24 PAX, hard work, not much chatter.
The Thang:
Run to Carmel for 5 Burpees, then SSH x30, Squat x30, Merkin x20, Imperial Walker x20
Backwards Run, Karaoke L, Karaoke R, High Knee length of parking lot (1 each)
Jacob’s Ladder x 7 on grass hill – Burpees
Run to lower lot – Jack Webb 1:4 to 10 Merkins:40 Air Press
Build-A-Burpee with Partner: Partners count Merkins/Donkey Kicks/Squats x 100 each while trading runs and exercises
15 Flutters/15 Mountain Climbers/15 LBC/15 Mountain Climbers/15 Freddie Mercury/15 Mountain Climbers/15 Knee Ups
Run to bottom of quiet cull de sac hill/10 Burpees/Wake up Watch Dog/Backward run to top.
Run back to Park with some Burpees from Run Stopper.
10 Diamonds – COT
Moleskin:
Not one announcement, nothing.
Swiper wins the chatter and slowest squat award, then LIFO to Winston.
Hard work from all, Thanks to Snowflake for taking us out.
FOD
No running, but a lot of sweat
9 men jogged down to the soccer field this morning with their kettlebells and when Wingman made it down fashionably late, we had an even 10. That was the last running we did but plenty of pain followed.
The Thang:
Warm Up: 20 SSH, 20 mountain climbers, 20 slow squats.
Line up across the width of the field. Lunge walk with KB and do one squat for every two lunges. Stop halfway for 10 burpees OYO, then lunge walk the second half, alternating one overhead press for every two lunges. 5 burpees OYO.
Bear crawl with kettlebell drag across the field. Stop halfway and do 20 curls. Do 20 more curls when finished.
Circle up. Alternate 10 two-hand swings and 10 merkins until complete 50 of each. Then: dolly press x 10, LBCs x 20, 8 eight count burpees w/ KB, Mason twists x 10, heels to heaven x 10, 8 more eight count burpees, 10 flutter presses, protractor.
Next, we lined up everybody’s bell in a straight line with each bell about 5 feet apart.
First: broad jump through the line and pick up each bell for an upright row. Do 20 merkins at the end, then come back through the line.
Second: Bear crawl through the line and do a plank row with each bell. Do 20 squats at the end, come back through on opposite side.
Head back. Carry bell overhead for as much of the trip as possible.
Moleskin: With a lot of running workouts getting good attendance lately, Foxhole is a good alternate for a lot of the PAX. We did zero running. It is great to see what a beatdown you can get with just a kettlebell, your fellow PAX pushing you on, and some limited creativity as far as exercises. Great job by all today and always a pleasure to lead.
Announcements: Nothing new this morning. Check web site.
#F3Swift Preblast
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
This week will be a mix of intervals and hilly terrain. Perfect BRR prep, or for those looking for the Swift experience of pushing yourself, getting proper recovery, and some 2nd F during warm-up, regrouping, and cool-down.
The route will be through quiet neighborhoods with what will seem like random intervals, but they will be easy to follow and hard to keep pace in check!
Intervals are repeating rounds of:
- 2minutes Hard, 1minute jog and regroup to the six
- 1min Hard, 30seconds jog and regroup to the six
- 30sec Hard, 30sec jog
Minimum total miles will be just over 5, which is about a 12:00/mi average. Perfect for all ability levels. Mileage may vary if you are in the lead and need to circle back for the six on each recovery – bonus miles!
Ferkins and Clerkins?
The Thang: Eight men came together for what they thought would be a running beat down. They were surprised by the swollfest that they indued. It was all about reaching the total for the merkin challenge and celebrating my 40th birthday.
Warm up a mosey lap around the track. That is all. There was no time to delay the pain.
Starfish: Five sections. Partner up. Partner one does the called exercise at the station while partner two gets as many merkins as they can before their partner gets back. Station one 40 jump ups: Station two 40 LBCs: Station three 40 curls with a man size rock: Station four suppine pull ups x 40: and lastly 40 jump squats.
Rinse and repeat but this time different exercises. Station one split squat x 40: Station two Russian twist x 40: Station three tricep curls x 40: station four hold plank for one minute.
There was not enough time to get to station five. Good work out of everyone. Almost everyone got to merkin goal and those that did not Splinter helped get them there.
2nd half
Mosey to basketball court for partner work. Partner 1 performs called exercise while partner 2 runs 100m and back.
Partner Monkey Humpers x 200 cumulative.
Partner Pull ups x 60 cumulative.
Partner Bear Squats x 100 cumulative (audibled away from 200)
Catch me if you can around Track.
Round 1 – Jump Squats x 10
Plank until all pax back. Left hand behind back then 6 in was not a crowd pleaser, more like a crowd confuser.
Round 2 – Lunges x 20
Merkins in Cadence x 15
Mosey to parking lot.
Grab some Semi-Gloss. Arms out, Shoulder Presses
Mary
Flutters x 25
Freddy Mercury x something
Heels to the Heaven x 15
Merkins in Cadence x 15
Moleskin:
Apparently Frasier and YHC have a reputation for running, so everyone assumed lots of running today. Instead the Pax were treated to 300+ Merkin Fest. The BRR runners need to get their Pecs ripped up before the race to market their F3 bodies to all the tomatoes they pass on the hills of WNC.
Good work by all. Sonar probably put in the best work. I think he even chased YHC and Stagecoach down on one of the 100 m runs.
Good to see Prohibition out there recovering from a lingering calf injury. Tclaps to Whiplash and Dry Needling.
Amidst the Starfish Merkins, boredom set in and the Pax were seeking creative ways to do Merkins. Hence the Ferkins (Finger Merkins) and the Clerkins (Clap Merkins). Although disclaimer, be careful when doing on pavement. YHC almost took it to the chin.
1 arm Ferkin
Announcements.
Mud Run sign ups still open.
Prayers for family friends of Smash. Friend Claire (14) struggling with medical issues.
“Listen up. There’s a storm coming.” ** NEW SUMMER HOURS – 6:00 am Launch
“Listen up. There’s a storm coming. No one wants to [run The Wiggler]. But I’ve [run The Wiggler] and I’m here to tell you that it takes a lot more than that to bring a good man down.”
Run The Wiggler– 6:00 am Tuesday – corner of Foxcroft and Rothwood – carcharodon carcharias pace…
** Fin Shepard, Sharknado 2: The Second One