The weekly interval running workout known as F3Swift (though sometimes it’s mistaken for F3Swirt) will launch from the Vine restaurant parking lot at 0515. If you are late, head for Ben Nevis (Ballantyne Commons PKWY West toward Old Lancaster Hwy). We may or may not be there.
The THANG:
SYITG,
Bratwurst
Variety is the spice of life. -Anonymous, who was clearly not a runner
The Thang:
In an attempt to break out of the standard bootcamp running pace, we did some speed work with and without hills… Take a right onto Carmel and a right onto Mill Pond Rd/Mountainbrook. Stop for SSHx15 and quick explanation of the next 40 minutes of your life. Partner up by speed. Run point to point at 90% throttle, stopping at each street for Dumbocrats x15 and plank. Stops at Haverstick, Fountain Ridge, School House, Johnny Cake. Mosey to the intersection of mountain and brook. Up the hill at pace, mosey back down hill and over to Mountainbrook Swim Club and field. Partner 1 runs the long side of track, partner 2 runs the short side to the jungleless gym for pull-ups to exhaustion. Just enough time for partner 2 to take over pull-ups and partner 1 to complete track run. Repeat. Reunite for plank fun. Mosey back to Mill Pond Rd/Mountainbrook for 3 final 90% sprints with stops for Drydocks x15. Time for some marj: FreddyMercury x20, HeelsToHeaven x20, AmericanTwist x20, LBC x50 oyo. Fast mosey back to the church for wall sits, burpees x10, makhtar ndiayes x10, more wall sits with arm exercises to break it up, and finally burpees x10. Fin.
Moleskin:
A big Metro/Area51 welcome to Shoe, who moved closer to Charlotte Catholic and was rused into today’s “bootcamp” for lots of running. Also, thank u for great takeout… OneEye pushed the pace out front but my vote for Larry Bird goes to LittleJohn aka LilJon (Hyeah! Hwhat!!) who battled thru a stop at the rotting carcass (skunk?) to a great finish. Honorable mention to any of the speed-averse runners. The shorter break between sprints will lift your speed in no time. #youVSyou… Thank you for the opportunity to lead DMZ for the first time. Sunday/Monday basketball (and Monday morning fastsacking) keeps me from regular posts at a great AO. Keep up the good work.
It was cold and it was dark but the PAX showed up anyway for a solid gear workout at Overdrive. A last minute audible was needed because the PAX outnumbered the pre-planned pain stations, but we were quickly able to accommodate everyone who was looking to get pumped on Friday morning. #swole
Here’s how it went down…..
Disclaimer
Hair Band half mile & circle up for COP
SSH X 25 IC
IW X 20 IC
Windmill X 10 IC
Low Slow Squat X 20 IC
Merkin X 10 IC
Mosey to the pain stations
The Thang
Each PAX chose 1 of 12 predetermined pain stations and performed that exercise until station #1 completed (Timer)
Station 1: Fire Hose pull 40 yds out & 40 yds back (timer)
Station 2: O/H press with 45# plate
Station 3: SSH
Station 4: Jump Rope
Station 5: Goblet Squat
Station 6: Merkins
Station 7: LBC
Station 8: 2 Handed KB Swings
Station 9: Carolina Tri Docks
Station 10: Slam Ball
Station 11: Flutter Press
Plank at your station approx 60 seconds until 6:15
The Moleskin
It was great to see so many vehicles roll into SVMS Friday morning, and when it was time to launch, the number of PAX outnumbered the pain stations. The UC PAX quickly adapted to the additional station, and got to work. YHC was having playlist challenges and threw off the numbers in the rotation when I jumped the line. Fortunately (or unfortunately) for YHC, the numbers evened out again when Hair Band had to bolt and things settled in again. It was a solid effort by all who attended, and i hope everyone got what they were looking for Friday.
Thanks to Hair Band and Glass Joe for the opportunity to lead.
Thanks to The Count for the take out.
Announcements
Sign up to Q all Eastern F3UC workouts (Thrive, Monroe, Overdrive, Outland)
This was from the General, one of our brothers last week in Ballentine and they ended up donating $1025 for Debbie’s project so I thought you may want to read and make sure we say thanks next time we work out there
Typically, I’ve put announcements at the end of the backblast but in this case I definitely have an important one to put front and center. The Union County PAX have been working to restore a house in Union County. The house is home to her daughter and 2 other grandchildren that she is supporting. She lost her husband recently and has also taken in a man that has been struggling. Her house is sinking into the ground and in need of major restructuring and remodeling. Troylette has put together a Go Fund Me Page and a Sign up Genie Volunteer page and is asking for support in the form of monetary contributions or labor. Visit the links below for more information on the project and TCLAPS to the Union County crew for their work on this.
https://www.gofundme.com/debbies-house-improvement
https://m.signupgenius.com/#!/showSignUp/409094eafaf2dabfa7-f3debbies
Now back to today:
Knowing the weather yesterday and the lack of football my guess was that our wayward brothers may return this morning to get the abs ready for spring break:) By the time 6:30 rolled around 23 brothers had gathered and it was time to let the work begin.
WU: Quick lap around the lot, roll out the disclaimer, begin. 30 SSH, 10 Merkins, 30 LBC’s, 10 Wide arm Merkins, 10 Cottonpickers Roll with it.
The Thang: Well there really wasn’t a thang, it was bootcamp through and through, run to the light 30 American hammers in cadence, next light 20 Merkins on your own, next light 20 CDD in cadence. Run to the rock pile, grab a friend modified version of 7’s 7, Squats on the bottom 7 curls on the top of the hill 6 6, 5,5 ETC. Finish at the top of the hill, staggered merkins when done 10 each arm in cadence. Mosey over to the back lot. Partner up and Toilet bowl run, partner 1 Supines, while other runs the loop 200 supines in total. next exercise run the other loop as a team complete 100 burpees.
Mosey back quick stop for some people’s chair and air presses, mosey to the lights, quick stop for some heels to heaven 30 in cadence. mosey home to finish with 10 pistol LBC in cadence each leg.
Moleskin:
2 FNG’s welcomed to day, Bill and Jordan. Bill informed us with that he was a Michigan fan and I put down that he be called Buckeye but we ended on Buck for short. Jordan does something with planes so goodfella came up with Stryker from the movie airplane. It was great to have two new to the crew today. In addition it was great to have a few back that have not been here in a while. Doc was out all week last week and so where the McDonald crew, we missed them and it was good to have them back. It was clear that the mumble chatter came down pretty quick and there was some grumbling while doing burpee’s so I assume everyone got their monies worth. Good morning, good crew. As always proud to call you my brothers.
Other Announcements: Dasher’s Company restructured and cut the sales force on Friday with out notice. He is looking for employment. So please get the word out if you know someone looking for a salesperson.
YHC returns to F3 from a week on a Disney cruise ready to get back into the swing of things. 50 degrees isn’t bad in Charlotte in February. 11 of Charlotte’s finest gathered, the disclaimer was given, and we were off.
Mosey to lower parking lot for COP
SSH x 25
IW x 25 (BTW, Disney Cruises now have Star Wars day and watching the Empire Strikes Back is appropriate here)
Low Slow Squat x 20
Merkin x 20
Mountain Climber x 20
Mosey to cinder blocks, partner up
P1 does called exercise with block, P2 runs the length of the field and does 10x of another called exercise and flap jack.
R1 – curls and jump squats
R2 – presses and calf raises
R3 – tricep and monkey humpers
R4 – rows and Sister Mary Katherines
R5 – goblet squats and merkins
Bear crawl to field center and lunge walk the rest
Circle up for Jack Webb up to 7 and back down
Mosey to back playground for circuit work
Jump ups x 10, one legged squats x 20 (10 ea leg), tire jumps x 20
Mosey to front playground
Pull ups x 10, dips x 20, derkins x 20
Repeato
Peoples Chair + chest presses
Balls to the wall
Mosey back to parking lot for Mary
LBCs, flutters, Russian Twist, dolly, back scratcher, and protractor
COT
Announcements – Squid mentioned an upcoming race, didn’t catch the details, but check the web page.
Thanks Squid for taking us out. A pleasure to lead as always…
Posted on behalf of Pele…
At 7 am, 6 pax had gathered with VSF planted the Disclaimer was given then we were off to do some work.
Mosey to other parking lot for warm up:
SSH x 15 IC
10 Merkins OYO
IW X 15 ic
10 Merkins OYO
LSS X 15 IC
10 MERKINS OYO
LINE UP ON SIDE OFF THE PARKING LOT. High knees across. Buttkickers back. Kareoke Left and Kareoke Right.
Mosey to the playground
Cindy 15 minutes AMRAP
5 pull ups 10 Merkins 15 Squats
Mosey to the concession area
Circuit work
Step up 10 each Leg, 20 dips , 20 LBCs rinse & repeat X 3
Derkins, deep Squats old school sit ups X 10 each rinse & repeat x 3
Mosey to field for a trip to the zoo
Bear crawl 20 yards 10 Monkey humpers backwards run back rinse and repeat
Head to other end of the field and circle up for old favorite – Jack Webb up to 5 and back down.
On your 6 for some mary
Elbow plank x 10
SID THE KID x 10
One legged glute bridge x 10 each leg
LBC R IC
LBC L IC
LBC IC
ROSALITA IC
Protractor
elbow planks 10 counts
Mosey to the wall for multiple variations of people’s chair
Mosey to launch done
Great job by everyone! Hope to focus on full body with more emphasis on the legs. Hope everyone got their money’s worth.
Announcements
Sign up for Q with Sony. Schedule open in March until the end of the year. http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule
Richard Shelter Run in Pineville – check weekly newsletter for more details.
21 PAX wanted to do YoYo tricks along Rushmore Dr in Ballantyne on Tuesday morning. Instead, we just ran really hard back and forth.
The THANG (what we were supposed to do):
http://f3nation.com/2017/02/06/preblast-stepping-down-but-stepping-up/
The Moleskin:
The pax gathered in the parking lot while I was still trying to figure out what the workout was going to be. I had been on the road the day before but never decided on my final plan. Surprisingly OT was one of the first ones there. Mosey around the back parking lot and back up to the front for our warm-up. Pick up Joker on the way back.
20xSSH
20xIW
10sMerkins
The Thang:
Partner up and CMIYC down McKee towards the townhomes with the water fountain. P1 5 x hand release merkins, P2 run. Meet up at the fountain. 7’s down to bottom of hill. Hand release merkins at both ends. Once we are done, 40 dips at the fountain, then run around traffic circle. Repeat 3 times. CMIYC back to the rock pile past the school. P1 diamond merkins, P2 run. Everyone grab a lifting rock, especially O’T.
Line up abreast on the filed. 20 x curls, 20 x tricep extensions, 40 x chest presses, then run to the light pole and back. Total of 3 times.
Mosey back to parking lot at the playground for some abs.
Cross crunches, can openers, dollie, LBCs, 6 inches, and some other stuff I am forgetting. Throw in 5 pull ups 3 times for Joker. The end.
Moleskin:
Lobsta Roll was surprised to hear that they have reopened an investigation into Tom Brady for deflating the football again in the second half of the Superbowl. Something shady went on during that game and the truth will come out. Later he and Squid were complaining about their recent work trip where they only had 9 oz filet mignon in first class and not the 12 oz filet. Poor guys. O’T finally showed off with a real lifting rock, and Joker wanted to show off his lats with some pull up work. When the Pax asks, they shall receive. I hope the workout was tough enough especially when I made most of it up as a went. Thanks for the takeout Squid.
Announcements:
Savage race May 13.
Look for volunteer opportunities to help kids in need on Twitter and Slack.
Typically, I’ve put announcements at the end of the backblast but in this case I definitely have an important one to put front and center. Transporter and the Union County PAX have been working to restore a house in Union County. The house is home to her daughter and 2 other grandchildren that she is supporting. She lost her husband recently and has also taken in a man that has been struggling. Her house is sinking into the ground and in need of major restructuring and remodeling. Transporter has put together a Go Fund Me Page and a Sign up Genie Volunteer page and is asking for support in the form of monetary contributions or labor. Visit the links below for more information on the project and TCLAPS to Transporter and the Union County crew for their work on this.
https://www.gofundme.com/debbies-house-improvement
https://m.signupgenius.com/#!/showSignUp/409094eafaf2dabfa7-f3debbies
YHC was under direct order from the pregnant M to remove everything from the garage that I have not used recently. 6 buckets filled with rocks, sand, plate weights and probably mouse feces stuck out like a sore thumb and were on the chopping block for disposal, because Goodwill doesn’t have a GEAR aka PROP section yet. Quick on my feet, “I am using these Friday for my Brave Q! BOOM” Puzzled face and eye roll but I was in the clear to keep them, atleast for now.
Pre-run with Argonaut (dude has been all over the pre-runs before every AO) for a solid 1.1 and saw Triple 7 getting after it for some Pre-Brave miles (this dude has also been racking up some serious mileage)
Warm-up
AMRAP Thang Time
YHC had staged 6 buckets filled with rocks, sand, plate weight and mouse feces in a dark place. Veteran in security dealings, Fire Hazard; advised we stay away from using buckets on the main drive that runs into the putting green. Crisis averted, security problem resolved as we moved over to the lot.
1 lap around the Bull Ring and do all of the exercises below. Each subsequent lap around the Bull Ring repeato all the exercises below subtracting one exercise after each lap (moving from 8 to 1, ending the last lap with just the bucket carry/back pedal.
*Caveat, the below exercises can be done anywhere on the loop around the Bull Ring.
6:10, leave the buckets YHC will be back to get them (MISTAKE…) and mosey back to COT. COT was going great with Name-o-rama and getting ready to name an FNG until…Our man, the Chief Security Officer (CSO) pulls up to let us know he has found our “Props” and reinforce that he does not like “Props”….officially killing “Props”.
Moleskin
Our Security Officer friend calling the Gear “Props” reminded me of Ted from Billy Madison calling the Sh*t “Poop”. C’mon man…But, in all seriousness we are very lucky to have the access that we do to the AO’s and properties that we do and need to work within their guidelines to ensure that our presence is tolerated and welcomed. Therefore, it has being asked that Gear…props…no longer be used in any of the Ballantyne corporate areas/lots/decks etc and that we keep these items on the running trail areas only. Thanks Madame Tussauds and Fire Hazard for pointing this out and posting on Slack.
Strong work from the group of men this morning. Fahvra surprised us all by leading the pack and I didn’t confirm whether he actually completed all of the laps but my money is that he did. Mario and Soft Pretzel also pushed hard and were killing it at the front of the pack.
TCLAPS to Transporter for:
Also, mad props (no pun intended) to Pearl Jam for hanging tough and having the stones to make The Brave workout numero uno.
More props being handed out to Argonaut, MT and others for leading some Mary as YHC and Fire Hazard rounded up PAX at the end.
Appreciate Bus Boy and Big Tuna switching it up from Centurion this week and joining YHC. Although they probably saw Thin Mint on the schedule and figured that his 45min would be tougher than YHCs
Fire Hazard, appreciate you going to pick up the Gear (props) in an effort to help mend our relations with the Chief Security Officer (CSO).
As I mentioned, great work gents always and honor to lead. Keep getting after it! SYITG
Over and Out
-General
(Tuck don’t even think about it)
Evidently 13 Patriots charged through South Charlotte with Old Glory held high at RockZero, one of the best AOs in the region. Here’s what I mean by that….
With two shovel flags present – RockZero’s trusty steed and a The Big House’s shovel flag making a guest appearance – A through disclaimer and Clif’s Notes summary of today’s menu commenced, which included the following twist:
The Flags were coming with us. By the end of the hour, each PAX shall have carried it at least once. The only rule was: you cannot pass the Flag to someone else; someone else must step up to take it from you. #Leadership
COP
SSH X 30 (or 10 more than Gummy was comfortable with)
Mountain Climbers X 20
Low slow Merkin X 15
IWs X 20
The Thang
Mosey to the library for something I called “The Man-o-Pede”..or…after looking at it….another sequel to those human centipede movies. The idea was to have an “indian run” but with planks and sprints all the way back to the flags.
With that, the PAX set off on a 3.2 mile run in the Rea Road/Raintree/Piper Glen neighborhoods, with men stepping up to take the flag from each other at various points along the way. The PAX were to hold for the six at each turn in the neighborhood with varying forms of Mary and planks.
Upon return to campus, continue running up to rock pile, grab a lifting rock. Plant shovel flags. (evidently the PAX in charge of planting the flags thought that the blades of grass would keep the shovel flags upright?)
20 triple-lindy’s with the rock (bicep curl, transition to shoulder press, transition to tricep extension = 1)….Cue Gummy who informed the PAX that a true triple lindy involves a dive as well….so be it! (bicep curl, transition to shoulder press, transition to tricep extension, put the rock down, do a burpee = 1) Gummy made friends today.
Mosey back to parking lot for 2 minutes of Mary. Fin.
TClaps to Gummy for the send-off.
Moleskin
Announcements