On clear crisp morning, 20 men arrived ready to set their benchmark pace for the seasonal Fast Twitch Mile Time Trial.
The Thang
Warmup laps in parking lot, down to the track for fellowship warmup pace for 1/2 mile. Mosey to center of field for brief COP:
Mosey to track. 1 mile. timed
One recovery lap; mosey to parking lot for mary; flutters x20; protractor
Mosey out to Raintree for some longer distance. Run to top of Rising Meadow. Run laps from top of Rising Meadow to bottom of Windbluff and back. ~2.5 laps.
Indian run back to school. Gassers x4
Total mileage: 6.0
COT
Moleskine
Announcements
Posted on behalf of Morning After (his Virgin Q!):
The Thang:
Mosey to warmups
Side Stradle Hop x 20
Imperial Walkers x 20
Squats x 15
Merkin Ladder – 55 total
Mosey to the wall
Dips x 20
Derkins x15
LBC x 20
Mosey again to the mini-field
Partner Drags x 2 rounds
A quick 10 count
Mosey to the Parking Lot
Partner exercise, sprint, flapjack, sprint back and plank while waiting x4 rounds as follows
Round 1 – Partner derkins x15
Round 2 – Partner press/derkin x 10
Round 3 – Partner plank/sit up x 25
Round 4 – Partner leg throws x 12
Mosey up to the wall.
Partner 1 – people’s chair, Partner 2 lap around the parking lot
Rinse and repeat
Plank while we wait and hold 6 inches for a 20 count
All you got across the lot.
Mosey back to the original wall
Dips x 15
Inclined Merkins x 15
Some Mary
Flutter x20
Heels to Heaven x 20
Protracter
J Los x 15
Mason Twists x 20
Mosey back to the start
Diamond Merkins x 10
Wide Arm Merkins x 10
Merkins x 10 to close
Announcements: Cut short due to time. Swift got back a little late and we wanted to make sure to get the proper take out for COT.
Merkins until late comers get out of their cars and join us.
Grab a partner with like sized bell.
Mosey to soccer field and line up along the side line.
SSH X 20
Jog to far side of field and back
20 KB swings
20 body weight squats
1st Pyramid
(1) Two handed swing, single(S) righthanded(R) swing, single lefthanded(L) swing, SR clean, SL clean, SR clean and press, SL clean and press, SR highpull, SL highpull, R snatch, L snatch, then lunge walk with KB above head to first cone (about 15 yards) and back, sprint to far side of field and back.
(2) of above
(3) of above
(4) of above
(5) of above
20 Sumo squats with KB
Use your partners bell for doubles of the following…parter without bells does Merkins until Parnter 1 is finished. Everyone sprints to the otherside of field and back.
(2) double swings, double cleans, double clean and press, double high pulls, double snatches
(3) of above
(4) of above
20 Sumo squats with KB
50 swings on your own with the last 10 being high swings.
Mosey back to parking lot and 20 Diamonds for fun.
Moleskin:
Great group of 28 out this morning, and judging by the fact that there was almost zero chatter, the men had clocked in fully committed and did some serious work. Well done boys! It is always bad when on Q and you look at the clock thinking you are running out of time and there is still 15 minutes to go but you would like the workout you planned to be over. I added in a few things not mentioned above, but honestly I don’t remember what they were due to an anerobic/hypoxic brain. Love the Skunk Works crowd, it is always a workout that I look forward to! Thanks Harley for keeping it going and allowing me to lead!
Please keep Tackling Dummy’s brother-in-law and sister-in-law in your prayers for faith, trust, peace, and hope for a miracle that only Christ can do. Thank you Tackling Dummy for supporting and loving them well. Their faith in a greater plan that is above our ways will ripple through many that know them and hear their story, regardless of the outcome. May Christ’s name be praised!
10 PAX made their way to McKee Rd Elementary on Saturday for another weekly episode of Area 51. SF was planted as we waited for the clock to strike 0700 hours. Nice cool morning as we headed over to the lower parking lot by the soccer fields for a warm-up lap with high knees and butt kickers before we circled up for COP:
Lots of mumble chatter during COP as PAX paid their respects to Ocho Cinco as he was celebrating his last day before moving up from the “hate” weight class. No birthday burpees handed out (mainly because YHC just didn’t feel like completing any burpees this week), but lots of discussion of Ocho reaching the BIG 40 and how it was all downhill from here. Pretty mature group (as far as age is concerned) as Ocho was War Baby at “39”.
Led the PAX over to the cinder block pile and everyone took a coupon. Headed out to the center light pole for a little starfish work.
Mosey to other end of soccer fields and circle up for 6 MOM:
Time to head over to the Bus parking lot for Suicide Ladder
Mosey back to playground near the launch point for some circuit work
Head over to front of school for People’s Chair
COT
NMM:
Announcements:
Hard to believe we are already a quarter way through the yr . A dozen came out to
start to week off right. In somewhat particular order from what I can recall:
SSH x 20
Imperial Walker x 20
Peter Parker Merkin x 15
On the Field:
Partner 1: 2-hand swings x 20
Partner 2: squats until Partner 1 finishes
Flapjack
P1: Sumo Squats x 15
P2: Merkins
Flapjack
P1: Overhead press x 15
P2: burpees
Flapjack
Lunge Walk w/ KB to edge of penalty area box
Partner 1: plank row (left) x 15
Partner 2: mountain climbers
Flapjack
P1: Plank row (right) x 15
P2: squats
Flapjack
P1: horizontal rows x 15
P2: Wide-arm merkins
Flapjack
Lunge walk w/ KB to penalty spot
Partner 1: 1-hand swings (left) x 15
Partner 2 : burpees
Flapjack
P1: 1-hand swings (right) x 15
P2: merkins
P1: Goblet Squats x 15
P2: burpees
Lunge Walk w/ KB to edge of penalty area box
Partner 1: halos clockwise x 10
Partner 2: squats
Flapjack
P1: Halos counterclockwise x 10
P2: mountain climbers
Flapjack
Lunge Walk w/ KB to sideline
Partner 1: 1-hand press x 15
Partner 2: merkins
Flapjack
P1: 1-hand press x 15
P2: burpees
Mary
Flutter w/ KB press x 10
Dolly w/ KB press x 10
Dying Cockroach x 10
Rosalita w/ KB press x 10
Russian Twist w/ KB x 10
To hill:
2 hand swings x 15
Run up hill for 10 merkins, back down
2 hand swings x 15
Goblet squats x 10
Up hill for 5 burpees, back down
Goblet squats x 10
Good mornings x 10
Up hill for 10 merkins
Good mornings x 10
Mosey home
COT
Moleskin:
Strong showing by all today. Frehley was hurting after he hit the bricks for a few miles yesterday and called out the other runners who decided to take the day off. Way to push through, FC.
Good to have Gomer Pyle back to Foxhole again; keep coming out.
YHC was up last night with junior from 1:45am to 4am, so I apologize for the somewhat lack of organization. My bad, but I was operating on very little sleep. Hopefully everyone still got a good workout.
Announcements
See Madame Tussaud’s link to pay for bus & sundries for Mud Run in weekly e-mail
Look for pre-blast regarding Queens Cup Steeplechase open invite coming from YHC
Stand up and be timed. We’ll be setting our benchmarks for the Spring running season at Fast Twitch tomorrow. We’ll do plenty of warm-up with some rounds of the track and a brief COP. You will be ready. Bring your lungs and your short-track shoes.
For those who feel running the timed mile around a track is just too passe, you are welcome to set a new Area 51 record on any of the competitive variants, e.g.:
See you at 0515.
Surfing Instructor: Aloha, man. My name’s Koonu.
Peter Bretter: I know, we met duing the [The Wiggler]!
Surfing Instructor: Oh right, you’re that guy who works for Kaiser Permanente!
Peter Bretter: No, I’m Peter! We had a really nice talk [while running The Wiggler]!
Surfing Instructor: Oh.
[pause]
Surfing Instructor: Coooool.
Meet new people! Run the Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – Hawaiian pace…
** Forgetting Sarah Marshall
#F3Swift will launch at 0515 at the Vine Restaurant from the Ballantyne AO on Tuesday morning. This week, we’ll be adding some Threshold intervals back into the mix.
Here’s the Plan:
16 men … gloom .. red pill…you get the picture. Face it. Either you’re reading this and you already know what went down because you were there or you posted somewhere else (hope you at least broke a sweat). The rest of you, well, you should’ve posted this morning. Good luck doing this one OYO while dragging your #sadclown self through the muck (unless you’re “working out” next to a #fern, in which case you’re probably reading this while you’re “working out” which definitely means you aren’t really “working out” now, are you?). Enough of that. 16 men with attitude pushed off into the gloom:
Moleskine:
Announcements:
365 days ago (yesterday) I finally posted at F3. Byron, Big League Chew and Schedule C had finally talked me into posting at Ascent.
As I sit here now, sure I’ve lost a lot of weight, but I’ve gained so much more! No, not weight. I haven’t gained it all back. Duh!
But what I’ve gained is thousands of brothers! Course I haven’t met you all (yet), but when I do run into a F3 brother, there’s an automatic bond that can’t be explained. We talk about silly exercise names, and silly F3 names, but we also share our heart and how F3 has changed our lives.
When Dredd and OBT founded F3 in 2011, I’m sure they had no idea how this little idea would explode in growth. A free workout group? For MEN?! Inconceivable! But yet, it did grow and grow and it is still growing!
Somewhere along the way the past few months I realized that the time had come to shift my own personal focus, to take #IAmThird to the heart. To stop focusing on my own pain and perceived weakness, and focus on helping my brothers: if they are new, or just slow like me. I am now proudly a sweeper for the #six, whether I’m asked to or not. Even if I get fast one day, I’m always gonna stay in the back. All you speed demons are missing out on the fellowship back in the back of the Pax. I love it!
Saturday I lead a one hour beatdown I’m rather proud of bringing together, and I sit amazed (and sore) at what has happened in just one year. ONE YEAR, 365 days, 52 weeks of getting up early, 52 weeks of pushing through pain, 52 weeks of overcoming fears, 52 weeks of pushing my brothers and helping them carry the burden of life and watching them do the same for me when I lost mom, when the diet got tough, when life in general happened.
I know it’s not really about thanking each man, every brother in F3 is just as important as the next. Even if I get aggravated with you speed demons. But I’m chasing you now, and you better watch your six.
I will forget many brothers, so I’m not going to attempt to remember you all, but I’ll mention the one I’ve had a few interactions with on Facebook and respect a whole bunch and that’s Dredd. Looking forward to meeting you in person brother, maybe at the mud run. Locking shields, mean mean stride, all that stuff, it’s real, and you and OBT have changed my life by changing your own and letting the change grow out from your own lives. Thanks. Aye!