Monthly Archive July 2015

Take Brown’s advice: You shouldn’t workout 12 hours before Meathead

8 pax (2 site FNG’s; Sparkle City & Witch Doctor) wandered onto the Meathead stomping grounds (including one 2-wheeler) for another round of supersetpalooza to the #earworm of LK’s “American Woman”

WARM UP:

2 TGU’s left side
farmers carry to end of lane
2 TGU’s right side
farmers carry back to beginning of lane
2 TGU’s left side
stacked carry to end of lane
2 TGU’s right side
stacked carry back to beginning of lane

THE THANG:
(9 periods of 45 seconds work with 15 seconds rest for 2 rounds)

  1. Alternating Swings
  2. Military Press Left
  3. Military Press Right
  4. Row Left
  5. Row Right
  6. Snatch Left
  7. Snatch Right
  8. Russian Twist
  9. Goblet Squat

HEAVY SET
(Partner Up, Double Bells, AMRAP 10min)

  1. MILITARY PRESS x10
  2. DOUBLE SWING x10
  3. CLEAN & SQUAT x10

MOLESKINE

  • Brown has taken his goal of swole to a whole new level by doing a BroGym workout 12 hours before a CHUM led Meathead. Let that be a lesson to us all in how to push through to a goal. He grunted and he groaned but the Brown machine pushed on.
  • Site FNG’s Witch Doctor & Sparkle City may be new to KB’s but it didn’t take them long to figure out how we meatheads swing it.
  • YHC needs better vision in the gloom, he mistakenly called Probation by the wrong name. Sorry dude. #neveragain
  • Fletch & Soul Glo are well oiled machines, or maybe that was just the sweat, but there was no sounds, no grunts, nothing coming out of their corner. Just lots of strong work. If it’s that easy, then modify up. Swing on brothers.
  • Hacker did a great job holding onto his bell in the midst of the #f3rainstorm happening in his corner. #noflyingbells this time. Now just hang on to the Fury today.
  • YHC really wanted to introduce these Meatheads to his version of the #sallyup challenge, but alas time was not on our side and he had to cut it short.
  • Of all the tunes coming out of the blue box, #americanwoman is the only one that wont stop in my head this morning.

Thanks again fellas for the opportunity to step in front and call out exercises. It’s been a real pleasure and honor.

Till next time,
Chum

Founder’s Day

16 pax laced em up for the welcome back party.  YHC provided the hors d’oeuvres and main course.  You’re welcome.

The Thang

COP with SSH and LSS

Mosey half way down the Murderhorn and stop at Summitt Tree Court for instructions for the Tripod.

Run to the rocks for 30 curls – Run back to Summitt for 20 hand release

Run to the end of Summitt for 30 low slow squats  – 20 hand release back at Summitt

Run up Murderhorn for 30 CDD’s – back down to Summitt for 20 hand release

Mosey to bottom of Murderhorn – run back up doing 10 diamonds at each street light

Mary while we wait on the 6

Mosey back to Theatre to that beast of a hill with the sign on it for 7’s

Jump Squats at bottom – burpees at the top

Mary while we wait on the 6

Mosey to end of theatre lot for speed work

20 yard sprints x 4

80 yard sprints x 2

Circle up for Mary

Freddy Mercury and Protractor

 

Moleskine

YHC showed up real early and to his delight the Murderhorn was open.  Cha ching.  Not like we wouldn’t have figured out a way to get over there anyway.  Good group today and great to see some faces I haven’t seen in awhile.  Frehley’s showed up and ran with either a towel or doo rag the whole time.  Veteran move.  It was moist.  Bulldog arrived with a gimpy, taped up wrist but still finished first during every merkin and burpee exercise.  Oh to be short.  Beaker was supposedly tapped by Frehley’s to take his place in the BRR bc Frehley’s “just really doesn’t want to do it” #clemson.  Good pick in Beaker though as he was up front on most of the runs.  Speaking of Clemson, Gummy was there as well, murmuring something about bypassing Hydra bc he knew he was going to get a better workout at FY.  At least that is what I processed him as saying.  The hill sucked.  I had second thoughts after one round but we pushed through.  Sorry about that one.  The sprints at the end weren’t planned but we had time and they seemed to bring a big smile on all the faces.  Heartbreaker and Bulldog have wheels.  They might be 40 yr old Continentals but they still run like Toyos.

Good work gents.  Always a pleasure getting back out to the ol’ stomping grounds.

Announcements

Stonehenge as planned on Sat – 6am

Southern Discomfort on Sat – check site for details.

Mile, Mile & Mile

14 men bettered themselves today at Anvil. No late arrivals today so we launched at 5:30.

COP:
SSH x 15
Merkin x 20 (hold it)
Diamond Merkin x 10 (hold it)
Wide Merkin x 10

Mosey to the parking lot lane lined by trees to run the mile. 4 laps at .25 miles each. Early finishers did AB work while waiting for rest of PAX.

Mosey to rock pile by softball field for some circuit work. Partner up into groups of 3. Person 1 performs exercise at Station #1, person 2 performs exercise at Station #2, person 3 runs to the next station to relive team member who then runs to the other station to review next person. Repeat each station 3 times (Actually ended up doing each station 2 1/2 times due to time)

Station 1: Upper Body Rock Work – Curls x 10, Chest Press x 10, Extensions x 10 (repeat until relieved by team member)

Station 2: Bench Work at the “Snack Shack” – Step-Ups x 10, Dips x 10, Decline Merkins x 10 (repeat until relieved by team member)

Mosey back across parking lot for another mile.

4 Minutes of Mary
Heels to Heaven x 20
Russian Twist x 20
LBC x 20
Freddy Mercury x 20

Moleskin:
Strong performance by all PAX today. It was humid before we started and actually felt cooler when we ended and the sun was up. Go figure… It felt like a crime not hitting up North Face today but will make sure to work it in next time. My GPS said 3.10 miles and Mermaid had 3.19 miles.

Great to see Thunder Road becoming a regular and fun to watch him become stronger each week. Canadian Bacon made his first post at Anvil. Night Rider is down right fast. Lobsta Roll’s vacation last week surely did not slow him down. I have never seen the guy skip a rep of anything. Thanks Young Love for the take out prayer. I appreciate the opportunity to lead at what is probably my favorite AO.

The K is Silent

The newly created and first official SF for The Charge was proudly planted by Baracus. Special T-claps to Strange Brew, our Canadian brother, for forging the SF.  Thankful there was no Canadian flag or any other maple leaf markings attached thereto.

As GAAP tweeted last week – this AO is one of the best kept secrets in the borderlands between Metro and Area51 (though technically in Area51…along with a handful of Metro AO’s #friendlydig #DMZ).

So 10 humpday fartsack forsakers set out in the gloom for the following downpainment:

Thang:

Jog down to track.  One lap.

COP:

IW x 20 IC

Slow Squat x 20 IC

Rockhopper x 20 IC

H-R Merkin x 20 IC

Jog to goalline for the following:

Lungewalk to 10 yd line – 10 Burpees OYO

Lungewalk to 20 yd line – 20 Flutters IC

Lungewalk to 30 yd line – 30 Jump Squats

Lungewalk to 40 yd line – 40 CDDs

Lungewalk to 50 yd line – 50 LBCs IC

Jog out of the football stadium and over to the baseball field.

YHC had a couple things planned for the diamond, but alas, it is not baseball season at PDS and the field was locked.  Didn’t want to call for the scaling of the 9 foot fence #disclaimersneverstick so we mosed to the road for the following:

Pax grab a rock and we did:

Overhead press x 13 IC, pass rock one pax to left

Squat x 13 IC, rock one pax to left

Bicep curl x 13 IC, rock one pax to left

Tricep extension x 13 IC, rock one pax to left

Jog back to football field

From the goalline, bearcrawl to the 20 yd line — 1 minute plank hold

Lungewalk across field to the other hash marks – 2 minutes of H-R merkins

High knees back to goalline – 3 minutes of plankorama including: Southern Gentleman, Yankee Agressor, Makthar Ndjiaye

Lungewalk to other hash marks

American Hammer x 13 IC

Freddy Mercury x 13 IC

Jog back to launch lot, still few more minutes left

Protractor for 2-3 minutes

CCV x 13 IC R; flapjack for 13 IC L

SSH x 20 IC

COT

Ye Olde Moleskine:

Story of the morning was our FNG Knugent – Mike K.  He arrived after we finished our lap and were just circling up for COP.  YHC introduced myself, shook his hand and asked who EH’d him.  He had been told about it by some pax who post in Metro, but he found The Charge via the website.  He also said he read the disclaimer and some of the lexicon.  Who does that?

The K in his last name is silent, as is the K in his nickname.  Mike’s originally from Detroit.  Come back Knugent – hope to see you in the gloom again soon.

A bit of a Q fail on thinking the baseball field would be available….and Baracus (unofficial site Q or official with John Deere and Double Ds) said it would be.  Come on man.

The pax brought great effort.  T-claps to Mr. Brady for running in.

Couple other brief observations:

John Deere is freakishly fast on bearcrawls; however, his choice in selecting rocks for lifting is questionable.  He chose a monstrous chunk.  YHC bailed him out a bit by rotating the rocks to the left.  Crypto drew the shortest straw by earning the boulder for the tricep extensions.

Always a privelege to Q the pax and The Charge is an awesome AO.  If I ever stop my nomadic ways on Wednesdays, The Charge will be one of my normal haunts.

Thanks to Simba for the takeout in COT.

Announcements:

F3 Southern Discomfort – Saturday at 5am/6am – 14, 10 and 6 mile options – Come join Area51 for CSAUP fun.

 

Dromedary Is Ready For English Football Drills!! And A Quick Name Change For FNG (Bartman now Silicone!!

YHC likes to run the 1.35 miles over the Dromedary on a Wednesday to get some extra miles in for the BRR. On the way over the weinke kicked in, it’s HS football week let’s get some old school (English Football) drills in. Running into the parking lot I am greeted by site Q Bratwurt who then decided to take off on one of his 5 minute miles pre-runs, strange! Next to him is Stump Hugger, now those that don’t know Stumpy he seems to have the worst injury/luck history of any other PAX member. First he is SH because he fell over a stump, 2nd, he Q’s a running workout falls badly cutting open both knees and then proceeds to get a serious infection that takes 3 weeks to heal. On the his way out to lunch last week he shuts his finger in an elevator trying to hold the door for a colleague, shows up Saturday for Stonehenge gets a flat and then has Mr. F3 Olympics (Haggis) break off two stems with his bare hands much to the surprise of the service tech at Woodies!! Bean decides to stay 10 feet from Stumpy for obvious reasons! Brat still not back at 5.30am disclaimer given to new guy and off we go.

COP (In Cadence)

SSH x 50

LSS X 20

MC X 20

IW X 20

The Thang

Mosey over to the middle school entrance for some grunt work.

Round 1: 10 Dips, 10 Derkins, 20 Step Ups

Round 2: 20 Dips, 20 Derkins, 40 Step Ups, Hold plank for the 6. Stumpy seemed to be enjoying the workout so much the mumble chatter was offensive so I decided to head for the main event early, he quickly quietened down!

Mosey over the far Football field assisted by Bratwurst, note scope out the AO in the dark in future, daylight is confusing.

Merkin Ladder in Cadence starting at 10, sprint across Football field 50 yards Cadence count at 9, you get the picture all way down to 0, once at 0 sprint back across and because this is F3 we don’t end on 0 we go back up to 10.

Burpee Fest: 5 OYO sprint across Football field plank for the 6. Repeat 6 times.

Mary Sprints: Flutter Cadence count to 20 sprint across field, Dolly cadence count 20 sprint across field. Peoples Chair. hold for 20 seconds arms out straight sprint across field. PC hold for 30 seconds sprint across field.

Four Corner Pain Stations:

Split into two teams starting at the 50 yard line each team goes in the opposite direction at each corner of the field 10 Merkins, you cannot start merkins until all members of the team hit the corners, this encourages the 6 to keep up. total 40. was a close race on the 1st round.

Repeat this time Carolina Dry Docks at each corner, team 32 pipped us by a few seconds. quick 10 count and then both teams converge to hit the corners as a group, Merkins, LBC’s Burpees and Dry Docks. Oops its 6.12am and we need to hike it back to the AO. Grease Monkey hits the John and Bratwurst steers the group home for some Mary.

Solid effort from everybody today FNG (Bartman now Silicone it’s a Union County Thing) fits in nicely, welcome brother keep coming out. Strawberry and Heartbreaker tried to show YHC it’s game on for the Mudrun strong work boy’s really solid effort. Dasher, BN and Bratwurst showed off their usual form, solid. A very solid effort from Grease Monkey and especially Stump Hugger, I tend to give him a hard time with the bad run of luck he has had recently but he stayed with the workout today and proved he has the willpower to get better, solid effort brother. This is a great AO with a good group of guys. give it a try it doesn’t disappoint, thank you for the opportunity to lead.

Announcements:

Southern Discomfort Saturday lot’s of options get after it.

Gladiator Games, Indian Land August 8th.

BRR Training Weekend 7-8 August keep an eye out for an email from Madame or YHC.

Nice take out from Stump Hugger, peace!

 

 

 

Captain Jack never delivered it

17 PAX (perhaps 1 more ghost rider) assembled on Tuesday morning at Swift to join in Captain Jack’s Wild Ride – history lesson in the Preblast.

The Thang:

  • 0500 – Q doesn’t arrive for Pre-run, and all PAX who arrived early either forgot to run on their own (prerun is “show and go”) or were thankful to have the extra 2nd F.  Standing around abounded. 0.0 miles in the bank.
  • 0515 – main event. Warm-up run South/West down Ballantyne Commons, up Ben Nevis (otherwise known as the “Soul Crusher”), turn LEFT into Ballantyne CC, wait for the Six to begin some dynamic warm-up. Mosey to the first low point of James Jack Ln.  1.2mi in the bank.
  • Intervals of 90sec at R-pace (basically full effort) and then recover back to the start point.  Only issue is that there are no flat points on this 90 sec. Basically there are two big hills in this section – 1st one goes up, then long way down, then start 2nd hill that goes really far up
  • 1st interval – up/down
  • 2nd interval – up/down/tad up – a little less up by starting one light post further up the hill
  • 3nd interval – same start point as 2
  • 4th interval – tad up/down/more up – again a little less up by starting one light post further up the hill
  • 5th interval – same as 4
  • 6th interval – down/up – start at the top of the hill, finish on the monster hill. recover to the top
  • 7th interval – up/down – all mosey to the bottom of the monster hill. start 90sec back towards the start to run the first two parts in reverse
  • Head home 1.2mi
  • Total miles between 4.3 and 6.2 depending on length of your 90sec interval
  • Strava reports from Bratwurst, HoneyBee, The Mouth, Strange Brew, M. Tussauds, and Stump Hugger.

Moleskin:

  • Turns out Captain James Jack rode the Mecklenburg Declaration of Independence on horseback to Philadelphia, but he never delivered it. Something about being “worded so angrily that it would hurt chances of regaining peace”.  YHC will use the same excuse for the delay of this Backblast.  Didn’t want to bring up bad memories of this workout.  IT HURT like only running up a hill at full effort can.
  • The 90 second interval delivers pain in a short burst, but the long recovery (up to 3min) helps to make it reasonable.  Basically a 400m workout for most PAX.
  • Be thoughtful about downhills just as much as uphill.  In the BRR, they’re not an opportunity to coast, but to use gravity to your advantage.  Just like uphills, lean slightly more forward than vertical (to gravity), focus on a smaller stride with a quick 180 strides per minute turnover, but roll with gravity pulling you down the hill.
  • Apparently going shirtless is known in Area51 as “going Metro”.  This is either a reference to those in Charlotte’s Luke Warm Corridor having an affinity for losing their shirts, or for liking to show off the dad-bod a little too much when swimming is not involved.  Other than driving a sports car that is mistaken for a SUV, Strange Brew may have never been mistaken for being metro sexual until baring it all (of the upper half) right from leaving the lot at 0515 (not sure the shirt even made it out of the car).  YHC realized that Brew was on to something because the heat was stifling with dead air, and tossed the shirt once in Ballantyne CC on someone’s lush green lawn that they must pay my mortgage payment in city water to keep green.  We got Hops to join the “Metro” party, but he lives close to the DMZ, so he is practically Metro anyway.
  • Honey Bee continues to push it and cruises those hills with his quick turnover.  Fellow South Carolinian One-Niner continues to close the gap and was right there again.
  • A large middle pack formed once again into a Peloton either to get more 2nd F or because only one of them knows how to program a watch for 90second intervals and they needed to stay close to each other.  Whatever the case, it’s hard to sort out who was and who was not in the Peloton today.
  • M. Tussauds workout report shows some PRs and great 400m results, but he needs to find the Lap button on his Garmin.
  • Tootie was showing off his increase in fitness today and was tearing it up.
  • Kotters to Stump Hugger for posting after every kind of ailment you’ve heard about.
  • Kudos to the PAX that push each other by helping to run to the top of that next hill, or for calling / tweeting their buddy to make sure they make it out at 0515 in the morning.
  • Ringer got credit for posting in the list of PAX recorded by Frehley’s Comet, but YHC doesn’t recall him being there.  Perhaps every fast guy that you aren’t sure posted is just from here on out known as Ringer.

It’s a privilege to have you all follow YHC on a workout every week.  Let’s make a push in the last 6 1/2 weeks to crush the BRR!

Announcements:

  • If you are recording your workout every week, figure out how to get it on Strava to set goals, compare your previous run, track mileage on shoes, and see other PAX doing the same.  It you have a Garmin watch, it’s simple.  If you just have a smartphone, it’s easy (downside is no interval recording) but it’s free.  Join the group “F3Run” on Strava and see what PAX from F3nation across the country are doing.  https://www.strava.com/clubs/f3run

Closed Murder Horn!?!

YHC is very disappointed that someone in the neighborhood that houses the murder horn did not call or tweet to F3 that there was going to be a road closure. Of course, maybe it is all a ruse and the signs come down every morning after our workout. This is something I think Frasier should investigate. No time for a recon mission it was 5:30 and time to go.

We moseyed over to the movie theater parking lot for the COP to warm up.
SSH x 25
IW x 25
Merkins in Cadence x 15

Mosey over to the corner of the theater and find a partner.
Partner 1 around the theater; Partner 2 Burpees; Flapjack.

A little plank work while waiting on the 6 and off we go to the speed bumps.

I think the only exercise that I have not seen thrown into the mix at the infamous speed bumps is a simple suicide run. So YHC thought we should try that out. If you finished all 6 speed bumps and went back for the 6 to finish together it was right at 1 mile. I know Frasier flew past me in the first 10 seconds and may have passed me a few more times. So if you kept up with Frasier I am not man enough to know how many miles you may have ran.

We did a little Mary and Merkins after the suicides and we at a pit stop on the way to Cantina 1511.

Get to Cantina 1511 and grab some wall. Do an exercise and then sprint around the median. Plank it up when you get back. From my recollection we did 20 dips, 20 step-ups or jump-ups, and 20 incline Merkins (I was getting pretty smoked at this point so it is a bit blurry).

Next head over to the hill behind firebirds and do 6’s (5 Burpees at the bottom and 1 squat at the top, etc…)

A few more Merkins waiting on the 6 and then over to do some Mary.

Mary went something like this (mostly stolen from Chipotle):
Toe Tap Crunches – 20
Right leg over left knee crunch – 10 Flap jack – 10
Flutter – 20
Merkins in Cadence – 10

It was an honor to lead this group of men today. From what YHC saw, between gasps for air, it looked like everyone was pushing hard (too many great performers to call out names). YHC appreciates the work and thank you all for pushing me. Still feeling a little smoked so I am going to take a nap.

Announcements:
Southern Discomfort – There are 3 options check the email or Pre-Blast for specifics.

DV

21 movers and shakers put in work at Death Valley.

The Thang

  • Mosey a little and circle up
  • 25 SSH
  • 25 Mountain Climbers
  • Line up (2 lines) for some indian runs to Rosecliff Hill
  • 7s- Burpees at the top Jump Squats at the bottom
  • Indian Runs back to the school
  • partner up, grab a sand bag (1 per partners) and head down to the track
  • Partner 1 Runs with the bag one direction around the track and P2 the other way. Meet up and do called exercises. Switch bag and run around the track again to the starting point and do the called exercises again.
  • Called Exercises
    • 50 Overhead press with sandbag and 50 CCDs
    • 25 Squats with bag and 25 Knee Tucks
    • 25 Hand Slap Merkins
    • 10 Louganis with sand bags
  • Run the bags back up to the start

Moleskin and random thoughts

Strong group out there today. Usual comments at the beginning about me being an angry, serious, unpleasant Q. I just don’t like groups of people. I am better one on one. We were moving pretty good from the start. Swiper and Kirk crushed the 7s. Then Swiper ruined the indian run back thinking “stretch it out” meant jail break. Plenty of Larry Birds out there and a couple of refusniks. The sand bags always bring out the best and worst in the pax. Freedom and Fireman Ed spent their time on the track chewing through one of my bags in an effort to let sand out. Fletch is always a good partner and I claimed him early on in the work out. He carried us and the bag. A lot. Last night Bulldog sent me a  text about how excited he was to come to one of my Qs. He was a no show. Typical. British people.  Semi Gloss asked a few of us earlier in the week if anyone could Q. I immediately stepped up to help out my fellow man. I asked him a short time later if he could do Church on The Street this Sunday. He said no. Seems fair. Thanks for letting me lead. As far as groups of people go you guys were all right.

 

Announcements

20 minute description of Southern Discomfort delivered by Semi Gloss

Shameless plug by Swiper for new work out (Sofa Wib)

Pax needed for Church on the Street this Sunday

 

 

Bagpipe Missing Persons to be filed….

Need to file a missing person’s report for several including Market Timer (trading the overseas markets in the early a.m.?), Wingman (taking July off?), Mic Check (like seriously, did he quit?), Mighty Mite (traveling man?).  Dare I ask if Dolphin is still on vacation….Haggis a/k/ Ironman was missing today (rare for sure) but for all I know he ran 50 miles yesterday and decided to take a few hours of rest.  Nevertheless, Bagpipe is as healthy as ever with 25 total today and 18 for Swift (same AO) so all is well in Ballantyne!

Warmup: Mosey to parking lot beside Einstein bagel, SSH X 20, in-out Squats X 10, Merkins X 15 (30 total), LBC X 20. Mosey 1/4 mile to fountain / knee wall area in corporate lot. Bear crawls to the wall. 2 sets of 5 exercises with first set at 20 reps and 2nd set at 15 reps. Decline merkins, step-ups, dips, incline merkins, heels to heaven/flutters. Bear crawl and lung walk to parking lot for planks, 6-inches X 2-ten count. Mosey 1/4 mile to incline (about 50 yard incline) parking lot for “6’s” including merkins and squats (5 merkins at top, 1 squat at bottom. 4 merkins/2 squats…1, merkin/5 squats).  Dolly X 20, LBC X 20. Mosey to grass hill around the lake. Broke into 2 groups and Ran hills X 5 and Steps X 5. Ran 1/2 mile back to launch stopping in between to let PAX catch up – planks and 6 inches.  Finished with 20 merkins at the launch.

At Least It Wasn’t Humid!

The following is posted on behalf of Buttermaker who came out swingin’ for his inaugral Q at FastTwitch:

24 men (and Swayze) showed up this morning to sweat it out

The Thang:  Bypassed the traditional warm up….hit the disclaimer and headed out to 51 for about a 3/4 jog up to Raintree.

Suicides down a dark dead end street that ended up being about 1 mile in distance

Regrouped and headed to the far side of Windbluff:

  •      10 merkins
  •      run to the bottom for 10 more merkins
  •      top of Windbluff for 10 more merkins
  •      back down for 10 merkins
  •      back up for a final 10 merkins

Parntered up for a friendly game of Catch Me if You Can:

  •     Took this down Windbluff before turning on Shallowood for a bit of a hill and ended at Providence Road
  •      Repeated back to the far side of the Windbluff hill

Headed back to the dreaded dead-end for a last round of suicides that we didn’t get to completely finish due to timing

Hit 51 for the last 3/4 mile run back to where it all began

All said and done, all got in just below or just above 6 miles and a good amount of merkins.  Strong effort by everyone on yet another humid morning.  Nothing out of the ordinary to report…TL assumed the lead basically right out of the gate, Tiger Rag yet again boycotted any and all activities that wasn’t running, and Swayze had his shirt off before Spackler even had time to break wind.  I appreciate the opportunity to lead for the first time and look forward to the opportunity to do it again.

 

Announcements:

 

Southern Discomfort this Saturday.  Ping Spackler if you want to meet up for the 10 mile option.