A Farewell, FastTwitch…
14 brave souls emerged from the gloom on Tuesday morning to kick the beast in the teeth at Fast Twitch.
The Thang:
Run to field for COP consisting of SSH’s, IW’s, Squats, Merkins, Deck Squats, and Burpees
Run to track for 10 minutes of sprints — 100 meter dashes, going every 50 seconds (faster you run the longer you can rest!) for a total of 12x.
Run to the field for the beast — 6 times down the field and back (end line to end line run), 6 stops along the way (3 going, 3 coming back), for 6 reps of the called exercise at each stop. Called exercises were merkins, deck squats, diamonds, dry docks, LBCs, and something else. LBC was the last one, and we did burpee broad jumps for the final 1/3rd of the field… just cuz.
Run to parking lot for SheHateMe till the clock read 6:00… about 3 minutes.
COT
Moleskin:
- As it turns out this one was the last time YHC will be on Q… until the next time (#Foreshadowing). I am relocating to Boulder, CO for a new chapter, and God’s great plan has us moving on pretty quickly. F3 has been a highlight of my years in Charlotte, and I miss it already. Tough workouts, good friends, faith, encouragement, accountability, leadership… Already contemplating how to plant the flag in Colorado, although unlikely to happen right away. But many thanks to the men of F3 in Charlotte that I’ve known… some better than others and some for longer than others. I’ve learned a lot from many of you and have formed many great friendships. I’ve also endured some insane beatdowns from many of you and dished some out myself… #GoodLivin! Keep it going fellas.
- YHC has admittedly gotten very slack with the backblasts… my apologies here. Some things you just have to be there for. Better late than never I suppose.
- During the Beast, YHC called for suggestions on the called exercises… at one point there were (I’m sure) 2 suggestions… I heard LBC from somewhere on my left, and #mumblechatter from somewhere on my right. Upon asking for clarification, Mallcop (who was on my right) assured me I didn’t hear anything from the right. So we went with the LBC’s, and Chelms started yapping about some rule I’d broken… some metro mumbo-jumbo I’m sure. Well I’ll have none of that, so we evened out the LBC’s with the burpee broad jumps for a third of the field.
- Deck Squats, fellas… consider that one firmly planted in Area 51. A parting gift from me, but courtesy of Ben Franklin who dishes them out routinely at Combine. It is not a Turkish Get Up.
- With me moving on, Turkey Leg is looking for another co-Q for FastTwitch. Hit him up if interested.
That’s it. Nice work out there. It’s been an honor.
-Sprague
The Taper Effect
The shovel flag was planted as 31 pax (with 3 FNG’s) ventured out into the gloom and worked out at Death Valley.
Grab the shovel flag and little baby jog to the track, ½ lap around the track, then circle up on the football field.
COP:
- SSH x 30
- IW x 30
- Slow Squat x 20
- 1 legged burpees x 10 each leg
- Merkins x 10 (hold it)
- Walking plank – CW
- Merkins with shoulder tap x 10
- Walking plank – CCW
The Starfish:
- Flag planted at midfield, run to corner 1 to perform exercise, then back to center for exercise, then corner 2…
- At the corners: Flutters x 50 (100 for those who insisted on counting each leg movement)
- At Old Glory: LBC’s x 20
- Total counts: 200 (or 400 ind. leg count) flutters and 80 LBC’s
Plank-o-rama
Little bit of Mary:
- Dolly x 25
- Cumberland County Viaduct (CCV) x 12 each side
Mosey over to the baseball field area for circuit work:
- Supine pull-ups x 15
- Wide-arm merkins x 15
- Heels to Heaven x 15
- 3 sets
More plank-o-rama
Jog around the behind the outfield fence over to concession area.
- People’s chair
- Wall plank
- Wall mountain climbers x 10 (IC)
- Rinse and repeat
Grab the flag and head to a grassy area for COT.
Before COT, 10 burpees on your own. After all, we had a minute to fill.
Moleskin:
- I must come clean. YHC concentrated on abs a lot today as my attempt of a taper for the Go Ruck Challenge on Friday night.
- YHC heard lots of chatter and giggling during the SSH/IW portion of COP. Nothing like a few 1 legged burpees to fix that.
- The barking spiders were out in full force during the flutters and LBC’s. Seriously, guys?? What did you eat last night?
- Stone Cold is still out of balance since we did right hand high one more time than left hand high in plank-o-rama. Can’t you imagine him doing left hand high at the office today to find that balance?
- Welcome to the 3 FNG’s this morning. Good work, hope to see you back out soon.
- Thanks for coming out to Death Valley…it’s always an honor to lead such a strong group.
Announcements:
- HDHH tonight – 6 pm at Vintner Wine Market and possibly The Lodge (check twitter this afternoon).
- The Ascent workout has a new permanent home at Old Providence Elementary. New location effective this Saturday, 8/3 at 0700 hours.
- Check out the Compass (3rd F) workout Friday mornings at 0630 at Arboretun Chick-fil-a. This week’s study will be chapter 2 of The Resolution for Men.
There will be lots of cuts today.
22 of F3’s finest gathered at The Maul to see if they had what it takes to make the Area 51 Fightin’ Aliens football team.
The Thang:
Mosey to the grass on Elm Lane, 4 lines like a team and follow your coaches lead through exercises.
SSH X20
Mak Tar Jai X 20?
Up downs on Coach Mic Check’s whistle X 20
High knees 20 yds Buttkicks 20 yds
Shuffle Left Then Shuffle Right
Carioca
3 point stance then fire off and sprint X2
Mosey back down to the lot for MM Q
Break up into 4 groups for
LINEMAN STATIONS
Station 1: Bear Crawl up and down the hill
Station 2: Partner push YHC’s car for 50 yards
Station 3: Fire out of 3 pt stance and squat walk for 20 yards
Staion 4: Fire out of 3 pt stance into one of the tackling dummies and push it for 10 yards
SPEED AND AGILITY WORK
3 cone spring- Catch a pass at the end
4 cone corners – Shuffle, Back pedal Shuffle and sprint-Catch a pass at the end
Long coe spring and carioca -Catch a pass at the end
Pax rotated through each stations doing different versions of Mary,(FLUTTER, MASON TWISTS, FREDDY MERCURY) while waiting for their turn to burn around the cones
PASSING DRILL
Line 1 = QB
Line 2 = WR
Line 3 = DB
GOAL IS TO CATCH A 20 YD PLUS PASS
If it’s a bad pass, guys in QB line do said exercise
Bad defense, DB line does said exercise
Bad hands, WR line does exercise
Coach called out exercises starting at 5 increasing to 12.
Merkins-Diamonds-Burpees-Jump Squats-Star Jacks-Squats-etc
Team Huddle
COT
Moleskin
Great work by all of the Pax today. Coach Mic Check and YHC were really excited to put this one on and we greatly appreciated everyone’s patience while we explained new exercises.
The inflextion in Coach Mic Check’s voice made it very difficult to tell when the Mac Tar Jai cadence was finished. Some pax stopped early, even more lost count, all of them were confused.
YHC wasn’t sure how well the the car push was going to work. Given the fact that this blast isn’t being posted from a body shop, we’ll chalk it up as a success.
The QB/WR/DB competition was a lot of fun. It’s pretty apparent that a lot of the pax used to spend some time on the gridiron back in the day. It was also apparent, that “back in the day” was a looooonng time ago for some of them. #leatherhelmets
Announcements
The 707 class of GORUCK will be departing on their journey at 10 PM on Friday. Location TBA.
Chipotle(FTQ) and Mic Check will be Qing next week. It’s going to hurt.
There are a ton of pax that frequent The Maul and are ready to step up to Q a half or a whole workout. Reach out to Mic Check or YHC and we will get you on the calendar.
New 3rd F workout starting at the Panera on Carmel and Hwy 51 after Centurion.
Sound off in the comments if YHC missed any announcements.
The Agony of Defeat
It wasn’t The Murph that defeated one pax this morning, but a rogue speedbump that jumped up out of nowhere (more on this in the moleskin). The shovel flag was planted and the pax jogged into the gloom for another edition of The Murph – named In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. – killed in Afghanistan June 28th, 2005. The workout, which Murphy had called “Body Armor”, was one of his favorites.
The Thang
- Run 1 mile to McAlpine Elementary School
- 10 sets x (10 pull-ups, 20 merkins, 30 squats)
- Run 1 mile back to the shovel flag at Calvary
- Various exercises as pax return (LBC, flutter, IWs, superman, 1 legged flutters, Freddie Mercury, CCV, among others)
- Sprint relay – losing team does 15 burpees, winning team planks
Moleskin
YHC was doomed to make the backblast today. I must have been speeding, because the very first speedbump we crossed proved to be too steep for me and I careened into the asphalt. It was a picture not unlike the old videos from ABC’s wide world of sports – or at least that’s how I’ll remember it. While largely unscathed, a devestating injury to the pinky finger caused YHC to lose alot of blood through the workout – but I carried on! During the COT, Bananas informed YHC that for the low price of about $10 he could own a headlamp. Thanks for the advice Bananas!
Not long after the pax arrived at McAlpine and dove into the pull-ups, merkins, and squats, a CMPD patrol car pulled into the parking lot. He parked it just above the playground and sat for a good 5 or 10 minutes. Perhaps he was thinking about jumping in? More likely he was wondering why anyone would want to subject themselves to such punishment. Aye!
Not too much chatter from the pax today, except for maybe a few comments to YHC to “watch your step” or “don’t trip over this wall” (thanks Champagne for looking out). Strong work by all of the pax, particularly Joker, PBQB, and a few others that were first to finish! Well done!
Announcements
- F3 Dads Camp @ Camp Thunderbird – Aug 16-18 (see info on website)
- HDHH @ Vintners – 6pm, continue HDHH at “the Lodge” 7pm (speak up in comments if you have more info on this)
Big League “Q”
9 Brave souls rose up out of the fartsack on Saturday morning to submit some DownPainment in the Outland only to get SCHMACKED in the mouth by their opening “Q” Big League Chew. BLC had been planning this beatdown for a solid week and did not disappoint!
The THANG:
Mosey to the back parking lot of the middle school for some COP….
SSH X30
IW X25
Flutter X25
Dollie X25
Merkin X15
Parker Peter X20
Peter Parker X20
– Mosey – wait STOP – look at all this beautiful pavement with lines……
– Line up Shoulder to Shoulder and SUICIDE LADDERS (11s) in the parking lot:
Run the length of 2 parking spaces 10 burpees, sprint back and perform 1 side lunge.
Run the length of 4 parking spaces 9 burpees, sprint back and perform 2 side lunges.
6 parking spaces, 8 burpees, 3 side lunges etc… etc… until you reach the 20th parking space line and back equaling 1 burpee at the far end and 10 side lunges…
– Mosey to the benches for 10 jump ups & 20 dips X3
Q change and in comes “Z”
– Mosey back to the front of the school and duck into the covered lounge area and grab some rail…
Supine Pull-Ups Ladder style in cadence: X10, X8, X6, X4, X10!!!
Ditch the school and lets hit the fields looking for some nice turf.
As we searched, we not only found some really nice real estate to settle into but we also found Jack Webb!!!
– Jack Webb: 1 pushup / 4 air presses (aka jazz hands) all the way up to 10 / 40
Mosey 1/4 mile over to the High School because the field is open…
Rail Work
– Rail Slides (aka Plank Walks) Right around all 3 turns of the turnstyle.
– Once out hit the stadium stairs and run the bleachers to the top and back for 30 dips
– Rail Slides Left around all 3 turns of the turnstyle
– Run the Bleachers and back, plank and wait for the PAX…
– Joe Hendricks #2 (basically backwards bearcrawl) up the stairs (approx 10-15) and sprint back to the bottom of the hill where the VF flies and plank it up….
– On your bellies and an all out jail break to the flag for some Mary….
Moleskin
Great turnout yet again down in the UC. Much thanks to Udder and Grafitti coming down from Metro and EH’ing Hardwood and Electric Slide…. ES my man, hope you have some thick skin because haven’t seen nothing yet my brother and it only gets better. Hardwood, well enough said my man — keep bringing it. It was great to have you guys out there. Hopefully the 2 of you can make for the full hour next time and not have to pull up right next to COP. #alittlecarbonmonoxideneverhurtanyone
And seroiusly Grafitti, run 9 miles before you even post and get picked up on the side of the road???? #prefontainelike
There was plenty of chatter prior to launch and during COP but it was quickly silenced by BLC during when he followed it up quickly with suicide ladders. Brother, that was brutal and I wasn’t the only one waiting for the audible that never came. Fish Taco was out there flying though without issue as was Swiss Miss. Although, SM couldn’t catch the Fish all day long as FT kept asking for more. Not sure if SM brought something back from Swamp Rabbit that didn’t agree with him. Either way, awesome job out there you two #STRONG! I’m going to build a rivalry here yet even if Cotton Tail bailed.
Country Living, great to see you back and doing all the heavy lifting for the boys. Way to push everyone during the supine pullups after everyone else’s arms were rubbery jello and ready to quit. #justanotherdayofbailinhay
Special thanks to BLC for stepping up and leading us this morning. Keep coming guys, I promise it won’t get easier AYE!!! We’re growing in the short amount of time that we’ve been in operation and the word is spreading.
Until next time —
“Z” – out!!!!
11 is an unsavory number…..or is it a celebration?
The shovel flag was planted, and 29 combatants launched an assault on the DMZ led by first time Q – Jamboree.
The Thang:
Jamboree’s Q –
Mosey from Carmel Rd. Park to Church at Charlotte
Jog .3 miles around Church at Charlotte with 11 Lunges along the way
COP
Peter Parkers X 11
Merkins X 11
Mountain Climbers X 11
LBCs X 10
Russian Twists X 11
Mosey to brick wall beside church and partner up; size doesn’t matter
1st partner
11 wide armed merkins (civilian count); 44 shoulder presses while in the people’s chair
11 merkins; 44 shoulder presses while in the people’s chair
11 diamond merkins; 44 shoulder presses while in the people’s chair
11 CDDs; 44 shoulder presses while in the people’s chair
2nd partner goes around the church (.3 miles) doing the following:
Bear crawl one end
Karaoke far side of church, switching 1/2 way
Run around far end
Backward run (uphill) on the closest side back to wall. Plank when finished.
Flapjack. Rinse and repeat ( so each partner went 2x around church)
Hops Q –
Jog to Carmel Rd Park basketball court
11’s – Burpees & Monkey Humpers, running cross court in between
Plank when finished
Mosey to baseball field for 10ish MoM
Low Slow Flutter x 11
Dolly x 11
Heels to Heaven x 11
Rosalita x 11
Makthar Ndjiaye’s x 11
CCVs x 11
Plank for one minute
Jog back to lot for
COT
Moleskine:
So the theme of 11 was in honor of Campout (Jamboree’s 2.0) – it’s his 11th birthday today, thus, all exercises were in increments or multiples of 11 except for the LBCs in COP courtesy of brain freeze by Jamboree.
T-claps to Jamboree on his first Q. The pax was very silent, except Gangsta Mouse (more on that in a moment), as the O2 deprivation was pronounced from the get-go. Also strong work by Jamboree, Judge Smails, Barracuda and Gangsta Mouse for jogging in for DMZ. If I missed others – sound off in Comments.
Strong turnout for the last Monday in July; and the official, official farewell workout for Psycho T as he leaves for Colorado today. We will miss you brother, but look forward to hearing about your successes in planting the shovel flag all over metro Denver.
YHC was partnered with Hannibal, and in very short time – Hannibal has become somewhat of a beast – nice work partner.
Gangsta Mouse was cropdusting a good part of the circle during the Mary session. Pain added to pain #weekenddegasification
Great to see how DMZ has become a solid addition to the schedule for both Metro and Area 51. Solid group of pax continue to make it every week – aye!
Announcements:
F3 Dads camp at Camp Thunderbird – Aug. 16-18 for boys and girls. Check website for details.
3rd F workouts at 0630: Thurs @ Panera SoPark; Fri @ Chic-Fil-A Arbo; and 2 new workouts starting the week of Labor Day: Wed @ SBux-Piper Glen and Fri @ Panera Carmel Village
BRR training runs Thursday evenings – 7:30pm launch from Ben & Jerry’s on Fairview
Wiggler (Self-Led) – 6:00 am Tuesday
Yours truly remains on the DL (knee) – looking to return to Q the Wiggler Aug 27 (back to school!) In the meantime, feel free to Q yourselves – corner of Foxcroft and Roithwood at 6:00 am. If not, we’ll return from hiatus in August and resume our fellowship pace…
Fire in the hole!
After asking Honey Bee to take the reigns last week due to my self-inflicted injury, YHC was anxious to get back to active duty. Twelve men reported for some advanced field artillery training. It went like this….
Basic Training
SSH x 25
Mountain Climbers x 25
Peter Parker Merkins x 10
Side dips w/ KB x 10 (each side)
Jog with KB to Lower AO
Plank rows x 10 (right), sprint w/ KB to end of lot, 10 merkins, sprint back to start
Plank rows x 10 (left), sprint w/ KB to end of lot, 10 merkins, sprint back to start
2 hand KB swing x 20, sprint w/ KB to end of lot, 20 Mountain Climbers, sprint back to start
1 hand KB swing x 10 (right), sprint to end, 1 hand KB swing x 10 (left), sprint back to start
Mosey to Hamburger Hill
goblet squat x 10, up hill for 5 burpees, back down hill, goblet squat x 10
2 hand overhead press x 10, up hill for 5 burpees, back down hill, 2 hand overhead press x 10
upright row x 10, up hill for 5 burpees, back down hill, upright row x 10
1 hand press x 10 (left), up hill for 5 burpees, down for 1 hand press x 10 (right)
To the Landing Zone (lovely turf field) for 100 yd Partner Lunge Walk w/ KB
Partner 1 lunge walk w/ KB while Partner 2 sprints to end of soccer field, sprints back to partner and flapjack.
Partner 2 lunge walk, Partner 1 sprints to end, repeato until KB is walked to end of field.
YHC calls audible as we were short on time for a roundtrip.
Hammer Curl Century Set
Partner 1 AMRAP hammer curls until Partner returns from midfield sprint.
Flapjack until 100 total for the team
Sprint w/ KB back to other endline, sharing KB carrying duty by switching at midfield.
Mary (modified due to time)
LBC x 10 (in cadence) w/ KB
Flutter x 10 (in cadence) w/ KB press
Dolly x 10 (in cadence) w/ KB press
Jog back to home
KB dead lifts on repeat for 2 mins until 6:15 bell rings
COT/Ball of Man
Moleskin:
Great crew today, everyone was pushing for the entirety. Also nice to have some Foxhole FNGs today, I hope you will continue to join us.
Mighty Mite was cranking it up as usual today, making every second count before he hits GoRuck this Friday. Leading most drills, 45 lb KB to boot. Strong.
Honored to lead today, and good to be back in action.
Announcements
Check weekly email for new 3rdF events hitting the calendar
Best of luck to all Area51 pax participating in GoRuck this Friday PM. Head to Indy Park to support them as they depart for what is sure to be a tough night.
Um, You are doing that wrong….I think.
15 PAX, an all time high, showed up to the finest asphalt this side of I-485 to sweat out a kettle bell beat down. I learned a few things today. 1) A VHS tape is still useful 2) The workouts must at least be average since more people keep coming 3) I didn’t exactly know the proper form for Windmills (see carefully selected image for proper form).
The Thang
45 minutes of sheer terror done in 45 second increments with 15 second transition (AKA Rest), Rinse repeat 4x w/2 minute rest between.
2 Arm swing + catch + squat + don’t knock your teeth out
Sumo Squat Press L&R (done while in the squat position)
One arm swing L & R
Windmill Left and Right
Diamond Merkins
Curls L & R
Finish with a little Mary (LBC, Freddy’s, Protractors)
Moleskin
I audibled out of the wheel barrows early on to save time and confusion. I was limping around this morning wondering why I hurt so badly. Light bulb! I googled kettle bell windmill to see if I had properly instructed the PAX on correct form. Alas, I most certainly did not. I did have the part right about how we have to use a kettle bell for the exercise, that’s about it. My bad. I found a suitable image that shows just the right “angle” of the motion. Honestly, this is the best picture I found.
I am fired up to see new faces out there, it’s all about getting outside your comfort zone. If you want to try it and don’t have gear, show up anyway we always have extra. Also, taking playlist suggestion for the VHS.
Training Camp
18 men gathered this morning for a football-inspired training session.
The Thang
Squats X 30
Imperial Walker X30
Side Straddle Hop X 30
Merkins X 40
Field Work
-Karaoke 50 yards and back
-Karaoke [facing other direction] 50 yards and back
-Back pedal 50 yards and back
-Back pedal 50 yards and back
-Sprint 50 yards, jog back for recovery, 10 merkins at finish… rinse and repeat total of six times
-Sprint 75 yards, jog back for recovery, 10 merkins at finish… rinse and repeat total of four times
-Sprint 100 yards, jog back for recovery, 10 merkins at finish… rinse and repeat
At the Playground
-10 pull ups; 20 decline merkins; 30 dips
-Plank
-10 pull ups; 20 incline merkins; 30 dips
Mosey to parking lot
-50 slow squats
-LBC / Dolly / Flutter Kick
-Diamond merkins X 20
Mosey to field
-Bear crawl / crab crawl / bear crawl
Mosey to parking lot… finish with ten burpees
Moleskin
-Once again, Zip-A-Dee was the first in the parking lot.. what time does he show up… 0500, 0445?? Only he knows for sure. And when I rolled into the parking lot I think I heard him rockin out to the Indigo Girls this morning.
-On the other end of the spectrum was Deet… arriving at the workout with about seven minutes remaining… just kinda strolled into the COP and started working out. Not sure if you got your money’s worth today Deet… hope to see you back next week… maybe you should carpool with Zip.
-Lot’s of chatter during warm-ups today, but things go pretty quiet once we got into the sprints.