In the cards
12 lucky Pax fought of the lure of the fartsack to see what YHC was dealing up for today’s downpainment. Here’s how it played out:
* COP:
Mosey to bus lot
- 10 SSH
- 10 Slow Squat
- 10 Seal Jack
- 8 8-count man-makers
- 10 IW
* Time for cards: YHC reviewed card rules:
- Diamonds = Merkins (up the ante = diamond merkin)
- Spades = Dead bug (on back, lift straight left leg up to straight right arm, repeat other side)
- Clubs = Supine pullup (up the ante = regular pullup)
- Hearts = Spartan burpie (up the ante = regular burpie)
- Face cards = 10, Ace = 1, 10-card = ten-count, No jokers (seriously)
Amble over to playground and executed above cards, with few audible 10-counts from YHC.
****
Wishing it was done, but six minutes remain. How fortunate. Just enough time for some Mary:
- LBC
- Russian/Mason/Swiss Twist
- Protractor
- Flutter
- Dolly
(counts on Mary was not noted by YHC, but fit nicely in time remaining)
*Moleskin:
With 90%+ humidity, you couldn’t move this morning without sweating, and we were doing some pretty intense moving. T-claps to the Pax for gamely going along with YHC’s card play. Apologies to those looking for more Moderate than Intense. Great meeting some new faces (new to me), and a privilege as always to lead such a solid group of men.
Announcements:
- Deadline is July 15th for this fall’s Mud Run (October 4).
- F3 Dads this Saturday, 09:00 at Col. Beatty Park.
#F3-DevilsTurn – Sweet Run in Hot Mess
10 PAX launched into the Gloom at DevilsTurn on Thursday morning at 0515. Hot and muggy is becoming common, but it still deserves a mention.
The THANG:
- Start with 10minute 2nd F pace on the normal DT route to South Charlotte Middle School. Check Preblast for exact directions.
- 40min Tempo Run – continue to SCMS, run around track until leaving at a time to get back to COT by 0610. Option 1 – Stop at 40 minutes and regroup to cooldown for 5 minutes. Option 2 – Keep going to get back to COT. Suggested pace was Marathon Goal pace – Check Preblast for exact instructions.
The Moleskin
- At COT, talked briefly about Static Stretching before exercise. Bottom line – don’t do it. It either hurts performance or doesn’t provide a benefit. A better pre-exercise routine is to roll over muscle groups with something like a Stick (talk to Whiplash) or to “dynamic” stretch. YHC gave a quick dynamic stretching routine with standing high knees, standing butt kicks, leg swings – take leg through full range of running motion one at a time, lateral leg swings – take leg across your body kind of like a low can-can dancer leg motion, and ankle rolls. Do about 15 reps each leg and each direction with ankle. Also good to follow up an intense workout with the same dynamic routine. Static stretching / rolling after an intense workout should be light, for you don’t want to push yourself too far when fatigued / inflamed and you cannot feel damage you might be doing. Save the long static stretching for after a Moderate or Easy workout.
- Honeybee was not on 2 wheels coming into the Parking Lot late (ala Haggis), but he made up some ground quickly to meet us at the track. Funny thing is that he was running wrong way on the track (albeit correctly in the outside lanes), so he must just not like NASCAR and always turning Left.
- Turkey Leg and Frasier (+HB later) made a solid pack. They were lapping the oval several times and were last to leave.
- Per the Mouth, his earbuds are loaded with subliminal messages (“just don’t throw up”), but you wouldn’t have believed it today. He was on full alert for passing traffic while doing some passing himself.
- Stone Cold (Kotters!) was pulling someone along for a while. He is looking to get back into NYC marathon trip to redeem the Sandy-cancelled event in 2012. Thanks also for taking us out with a great reminder to help those around us.
- Welcome to DT FNG Undertaker (who was perhaps the mystery man with Stone Cold). No stranger to Swift, it’s great to see you out at the DT.
- Stump Hugger’s flashing vest made an appearance at the track, and he still had a bit left at the end to push it home to COT. Getting stronger.
- Mall Cop and Wolfman were supposedly on the run, but YHC never saw either at the track (it was pretty dark). At least Mall Cop showed up at COT. Wolfman must have chased a squirrel into the woods.
Announcements:
- BRR shirts – if doing the official F3 BRR shirt and you want in on a group order to save shipping, email Bratwurst at paul.wuerslin@gmail.com with your selection. Link here = http://f3.mudgear.com/products/f3-2014-brr-shirt. We have at least 3 planning to order (the minimum to avoid shipping costs), so join us now. Will order by August 1st.
- Keep Stump Hugger’s dad in mind for a procedure later this month.
Preblast – Rich Man’s workout
As Q is recovering from recent flare of gout (the disease of kings per Wikapdia – “Historically, it has been referred to as “the king of diseases and the disease of kings”[8][54] or “rich man’s disease”.[55] – proof that Abacus and I are descendants of royalty), Centurion tomorrow will have much less running and no bricks or other “implements”. Whether or not this means it will be relatively easy is a closely guarded royal family secret. Subjects wishing to bear gifts (ie Mermaid) are welcome.
KB starting around 5:00am for those inclined.
It’s a Bird, It’s a Plane no it’s Snowman!!!
10 men entered the gloom this morning to clear the induced haze from the July 4th celebration the day/night before.
The Main Event:
1/2 mile mosey from SVMS, past the VSF and on to the SVHS stadium. Scale the 5′ concrete wall (huh, who knew the side gate was open) and onto the rails. 2 rounds of railslides (4 sections long). Once around sliding right and repeato left to balance us out and then head to the 50 yard line for COP.
COP:
SSH x25, IWs x20, Merkins x20 & Mountain Climbers x20
Mosey over to the stadium and partner up for a little Stairway to Heaven in honor of Double E’s absence.
Partner A runs the stairs while Partner B performs said exercises and flapjack until the cumulative # of exercises is complete.
Round 1: 300 dips
Round 2: 200 derkins
Round 3: 100 diamond derkins (Shine Bright)
Exit the stadium, mosey over to the practice fields and line up shoulder to shoulder. AYG 60 yard sprint to the coaches tower and back.
CT takes the reins of these thoroughbreds to really bring the pain.
Grab a Rock from the rock pile
COP
– Louganis x20
– 4 count Sweepers x10
Line up @ end of practice field with your partner
– Partner Pepper Pods approx 50 yards out and back
2 trips through the Tunnel of Love pushing your rock/ruck
Carry your rock overhead to the Dip bars and grab your partner
– Partner 1 does 4 count Manmaker Merkins x10
– Partner 2 does Supine pull-ups x20
– repeato
Carry your rock overhead back and return it to Rock pile
Mosey back over to the Shovel Flag
– Burpees x10
– LBCs x10
Great work by all today as everyone really pushed Hard. Mid way through the 1st round of stairway to heaven the PAX happened to notice this cosmic fireball coming across the practice field straight for us at an alarming rate of speed. We weren’t sure whether or not to take cover or wait it out and see what it was. Turns out it was none other than Snowman!
Even though showing up a little tardy, Snowman made up for arriving a few minutes late by running an extra mile over to the middle school and then to the high school in search of…. Well I think he found what he was looking for. #brotherhood #U2
HH and CT were smoking the PAX during the STH sessions. #smokeboots. However, the PAX was quick to question their creative math skills on the combined exercises at coffeeteria. Rumor has it that they teamed up with the 2.0s (Boonedock and Bellyflop) who informed them that by counting by two’s you get done quicker. The jusry is still out on this one.
Strong work by the Late Show as well. Man that cat is as cool as the other side of the pillow. Goes about his work quietly while being out front and really pushing everyone in his own stealth kind of way.
HH and DT were also out front most of the day and DT was toting a backpack carrying who knows what no less. #RUCK. HH, for someone who says they hate running, it’s sure hard to tell these days brother. #prefontaine #kenyan
It was absolutely my pleasure to lead such a great group of young men. Great work by all today as everyone really pushed it. The coffeeteria is always a really nice extra bonus. #fellowship
Announcements:
F3 Dads this Saturday at Freedom Park and Colonel Beatty Park @9am.
Until Next Time —
Zip is Out!
COT
All In The Family
10 men posted at #F3DayZero on the day after the 4th. We continued celebrating our freedom with a little painfest.
The Thang
Warmup run around the track and gather on the basketball court for COP:
- SSHs x 25 IC
- Merkins x 20 IC
- IWs x 25 IC
- Mountain Climbers x 20 IC
Run to the front of the school and find some bench:
- Decline Merkins, Dips & Incline Merkins – 20 each
- Lap around the parking lot
- Decline Merkins, Dips & Incline Merkins – 15 each
- Lap around the parking lot
- Decline Merkins, Dips & Incline Merkins – 10 each
Run to the Yellow Rose parking lot:
- Suicides
- Forward lunge walk, backward lung walk, run it out
- Bear crawl, backward bear crawl, run it out
- Squat pivots, run it out
- Suicides
Up the steps and onto Baybrook Lane. Plank at stop sign, knock out 10 Merkins on the Q’s count.
AYG to the stop sign at Carswell. Line it up for a Mermaid special…the Triple Nickel:
- 5 jump squats at the stop of the hill
- 5 merkins at the bottom of the hill
- 5 times up the hill
Run back down Bevington to the Baybrook. AYG on Baybrook up the light post. Mosey from there to the back entrance to the McAlpine Proving Grounds.
- Circle up and on your six: LBCs x 25 IC, Flutters x 25 IC
- Gasser length of field and back
- Circle up and on your six: Dollies x 25 IC, Rosalitas x 25 IC
- Gasser length of field and back
- Circle up and on your six: LBCs x 25 IC, Protractor
- Gasser length of field and back
- Circle up: 13 burpees OYO
Mosey back to parking lot. COT
Moleskine
Big day at Day Zero…3 FNGs thanks to Hairball’s family being in town and 3 site FNGs thanks to Snowflake, BOG and Virus finally showing up at McAlpine. All the new folks had the Q pretty nervous. So we stayed basic today…just running and straightforward exercising. Got the heart rate up and did a lot of merkins to get all swole for an all day pool day. No one complained, except Spackler…said something about boring, while he was being a #refusenik.
Announcements
- Sign up for MudRun
- Show up at Day Zero on Saturday for Semi-Gloss & Boutique…shirtless Saturday
Yabba Dabba Do it
Posted on behalf of Hopper (QIC)
Nine pax and one FNG (thanks to Dick Clark for reeling him in) ascended on a balmy Providence Day campus to start off hump day. Man, the air was thick, but we got down to it quickly. YHC and Gummy attended Fast Twitch yesterday so the legs were already burnt. That meant YHC had to design a more upper body focused weinke if I had any chance of getting through the morning. Here’s the scoop:
The Thang:
Warmup/COP
One lap around upper parking lot with some high knees mixed in, followed by parking lot zig zag from curb to curb
Mosey to upper soccer field for 20 SSH, 20 Peter Parkers, 20 MCs and 20 HR Merkins
Main Event
We partnered up and one man from each team grabbed a good sized rock (Dick Clark actually grabbed a pebble) from a nearby pile. We all lined up at the goal line of the soccer field and enjoyed the following exercises with the rocks:
Main Event
We partnered up and one man from each team grabbed a good sized rock (Dick Clark actually grabbed a pebble) from a nearby pile. We all lined up at the goal line of the soccer field and enjoyed the following exercises with the rocks:
Partner A curls rock while Partner B runs to opposite goal line, completes 15 CDDs and runs back to Partner A. Flapjack. Plank until all return.
Partner A curls rock while Partner B runs to opposite goal line, completes 15 CDDs and runs back to Partner A. Flapjack. Plank until al return.
Partner A conducts skullcrushers with rock while Partner B runs to opposite goal line, completes 15 diamond merkins and runs back to Partner A. Flapjack. Plank until all return.
Partner A squats with rock in hands while Partner B turns to opposite goal line, completes 15 Sister Mary Catherines (each leg) and runs back to Partner A. Flapjack. Plank until all return.
Throw your rock on the ground and starting from goal line Partner A sled pushes Partner B to the half field mark. Flapjack to opposite goal line. Run AYG to original goal line.
It was during the last rock exercise, Bridges said “Enough of this Flintstone $&#!”. That’s when I realized we needed to put the rocks back.
Indian run from the soccer field to the back of the stadium stands. Slow mosey to the bleachers to take in the following:
- 15 jump-ups
- 20 dips
- 20 incline merkins
Run up the stadium steps, along the top level, back down the next flight of steps and repeat the above. Once repeated, run up the stadium steps, along the top level, back down the final flight of steps.
Mosey to the track for one lap of Catch Me If You Can with 10 LBCs as the “resting” exercise. Once finished with lap, plank exercises a la Gummy.
Run AYG from stadium entrance to parking lot gate.
Final Mary in parking lot:
- 20 Rosalitas
- 20 Heels to Heaven
- 1 minute of Protractor
Moleskin:
I love this site. There are so many great places to mix up the workout and it is easy to get slightly spoiled at such a beautiful campus. That said, the group of men who show up is what tops it so thanks for letting me lead today! Great effort by everyone. Welcome FNG Bono and fantastic work for your inaugural showing! We look forward to seeing you again. Simba, way to churn out those rock exercises and lead the runs back across the field. Tesla, thanks for a great take out. Lastly, thanks pax for not giving me too hard of a time for writing names and announcements on a pink scrap piece of paper from my car. I am an idiot for forgetting my phone. I’m just happy it wasn’t a coloring book page from “Frozen” or something even more damning.
Announcements:
– F3 Dads this Saturday at Freedom park (Metro) and Colonel Beatty Park (South) at 9:00.
– One more week left for Mudrun sign-ups. See the F3 site for registration.
Gopher for PRESIDENT
—Posted on behalf of Semi-Gloss—
23 pax entered the gloom boys and came back men.
The Thang
Mosey to Track for a little warm up lap
COP:
- 20 SSH CAD
- 20 Merkins OYO
- 20 Imperial Walkers
Mosey to the track and partner up for a little partner race.
Round 1
Race against your partner half track meeting back up in the middle on the other end. Winner 5 Merkins – Loser 10 Burpees
Round 2
Race against your partner half track meeting back up in the middle on the other end. Winner 10 Burpees – Loser 25 Merkins
Mosey back up the parking lot area and the GOPHER begins. For those of you that don’t know here is how a round goes.
Partner 1 runs down to the track and around while partner 2 runs down to the baseball fields and does 20 Dips, 20 Derkins, 20 Pull ups, THEN 30 merkins for the team at the top. FLAP JACK after that.
The goal was to get as many rounds in as possible.
Mary
- 50 LBC’s cad
- 20 Dollies cad
Moleskin
- As I pulled up to the parking lot in the gloom of morning, I was greeted to Stage Coach and Header rocking out a little Pre-KB workout. I still don’t have the time down from my house so I was late.
- YHC was planning a workout yesterday and then realized that we haven’t done the gopher in a while and decided it was time yet again for it. Its always a crowd pleaser. The first part of the workout was slow moving with A LOT of Chatter about various things. Radar mentioned my cargo shorts (granted I deserved that one) and other discussion ensued about a multitude of things.
- Once the race between partners started every discussion went to a stand still. THEN after that when I mentioned the dreaded GOPHER there was no chatter just a lot of heavy sighing. Runstopper said something about only doing 2 rounds. Last check his team did 4 rounds good work. Great work by the pax today, everyone was pushing against the clock to get as many rounds in as they could. Boomer was working hard and getting through the laps like a champ. Pretty sure SC and a few others knocked out a bunch. Turkey Leg was just warming up for another fast twitch workout. I looked up and asked Radar what time it was and got a little sad when he said 5:42. As I type this on the afternoon I am still feeling the workout. Then of course it wouldn’t be a Death Valley workout if I didn’t have dirt all over my back so that got handled.
Announcements
- Mud Run sign ups
- 3rd F Threshold
- 3rd F aftermath
- Golf Tournament – Elevation – Divide Saturday – 35 bucks golf and lunch
- F3 dads – Francis Beatty park – Alf on Q this Saturday
#F3DevilsTurn Preblast – Tempo Day
DevilsTurn will launch at 0515 on Thursday from the 4 Mile Creek Greenway parking lot at Rea Rd & Bevington Place. We will be on the route to South Charlotte Middle School (and back) in full Tempo run mode.
The goal for tomorrow:
- Arrive early for 2nd F and 5 minute Dynamic warm-up (standing high knees, standing butt kicks, leg swing, lateral leg swing, and ankle rolls).
- Start at 0515 and Warm-up for 10 minutes at 2nd F pace
- At 0525, start a Tempo run for 40 minutes. A great guide for your pace / effort will be Marathon Pace spelled out by the calculator at http://runsmartproject.com/calculator . If you need instructions, read http://runsmartproject.com/calculator/instructions. Hint, input a recent Race personal best, click Calculate, click Training tab to view Marathon pace.
- While at the track, leave at a time that will get you back to the AO by 0610 (usually between 0550 and 0555). Run in any lane on the track, but stay in outside lanes if running opposite direction (clockwise).
- Option A: Continue the Tempo run to 0605 (40 minutes), gather with others, and then cooldown back to AO.
- Option B: Push until you get to the AO at 0610 or before.
- COT
The route for tomorrow is the “usual”, but here it is:
- From the parking lot, head East on Bevington Place and cross Rea Rd. Continue on Bevington Place.
- Deadend and turn Right on Coburn Court (0.7mi)
- Deadend and turn Left on Brownes Pond Lane (1.2mi)
- Deadend and turn Right on Rosecliff Drive (1.3mi)
- Deadend and turn Left on Strawberry Lane (1.6mi)
- Turn Left into bus lot entrance at South Charlotte Middle School (1.9mi) and head towards back of school to take the sidewalk Right down to the track (2.1mi)
- Run around the track until time to leave
- Reverse route back to COT
- Course map here: http://www.strava.com/routes/590015 for a total of 4.6mi if including 1 loop around the track.
Lots of Crunches, Bears, and Chairs
14 pax ventured out on a sticky July morning to sharpen themselves and each other at The midweek venue, Anvil.
Disclaimer
The Thang:
COP
- SSH x 25
- IW x 25
- Mtn Climbers x 25
- CDD x 25
Mosey to front parking lot by hwy 51. Take a lap around lot to survey the situation.
End zone to end zone stackers (width of lot)
- 10 merkins
- 20 dips on curb
- Backwards run to other end of lot
- 30 squats
- 40 LBC’s
- Karaoke back (alternate each time)
- Repeato x 6 to even out the karaokes.
Mosey to baseball field
Bear crawl ring of fire around bases.
Guy in front gets up and runs around bases to end of line and resumes bear crawl position. Go through whole group – Ouch! #Crowd pleaser
People’s chair at pavilion:
- Left foot up
- Right foot up
- Toes
- Overhead press – 20 in cadence
Mosey back to parking lot
6 MOM:
- Toe taps (15 each foot in cadence)
- Dolly – 15 in cadence
- Flutter kicks – 15 in cadence
Mosey around lot to shovel flag, 10 burpees on your own
COT
Moleskin:
- YHC reminded the pax that he is no professional during the disclaimer it showed during COP…sorry for the missed calls – several PAX were on point and quick to assist.
- The end zone stackers definitely set the O2 deprivation in motion. Mermaid & Cain were out in front – nice work brothers!
- The Ring of fire/Bear crawl run went quicker than YHC anticipated – extra time always means more time for fun…enter the peoples chair. Sorry Champagne!
- The mumble chatter resumed during 6 MOM when YHC called out the toe taps. Threats to rename YHC twinkle toes were soon hushed. They may look silly but they work!
- As always it was a pleasure to lead a great group of men. Everyone pushed it today!
- Extra credit pre run – Baracus & Swanson. Kettle bells – Champagne, Abacus, Hair Ball (sound off as I know I’ve missed some)
Announcements:
- F3 Dads resumes this Saturday, 9am at Beatty Park – all 2.0’s are welcome.
- BRR fast approaching – order t shirts
- Mudrun sign ups – Gummy
It’s just a hill and a wall, push harder……
20 men showed up for a mid-week beat down at The Maul. Here’s what we did.
The Thang:
COP:
SSH X 25, IW X 15, Squats X 15, Merkin X 10, raise right leg merkin X 5, raise left leg Merkin X 5, 10 Burpees OYO
Mosey to the fountain for 30 dips, 30 Durkins and 20 jump/step ups, plank when finished, repeat
Mosey over to the wall behind the movie theatre.
6’s up the Hill– 5 Burpees at the top, 1 squat at the bottom, etc. – People’s Chair when finished
Partner up. Partner 1 runs up the hill, does 10 merkins and back, Partner 2 does the does the called wall exercises, then flapjack – Wall exercises included, Donkey Kicks, People Chair with press, Balls to the wall press. People’s chair when finished.
Partner wheel barrows up the hill, runback down and flapjack
Repeat the entire partner Hill/Wall work over again, including the partner wheel barrows.
Backwards crabwalk up the hill.
6MOM PAX Choice – bicycles, protractor, dolly, flutter, and YHC finishes us off with Skii planks
COT
Moleskin:
I’ve been eyeing the back wall of the movie theatre for weeks. It just so happens to be at the foot of a massive hill. The goal was to focus on the legs, chest and shoulders. Then throw in a little triceps work just for fun. The fountain work (dips, durkins and step-ups) and the hill 6s were just the warm up. As usual, Mic Check and Frazer set the pace up the hill with Soft Pretzel right on their heels. The real worked started with the partner wall/hill combination. The Donkey Kicks, People’s Chair and the Balls to the Wall Press were a great combination to the hills runs. Shout out to Dirty D on his effort in the uphill wheel barrows.
Great work by everyone this morning. It was a pleasure leading the PAX in the Gloom.
Announcements:
F3 Dads Back Up and Running this week.