It’s going to rain all week and I have three Qs. Yippee! The fun started today. Despite dire warnings, it never mustered more than a light drizzle.
From the Vine, we went straight to the Ballantyne Village deck.
Dynamic COP
Level 1 – SSH x 15, ‘Mericans x 10
Level 2 IW x 15, ‘Mericans x 10
Level 3 LSS x 15, ‘Mericans x 10
Level 4 MC x 15, ‘Mericans x 10
Down the steps to the bottom.
Triple Nickel
5 double ‘Merican burpees, 5 heels-to-Heaven and 5 laps up the grass hill and around the parking deck
Wall Work
20 Air press
10 Donkey kicks
20 Y press
10 Donkey kicks
20 Butterfly press
10 Donkey kicks
We left the deck and ran through some nearby condos for a breather
Mucho Chesto
10 Regular ‘Mericans
20 LBCs
10 Stagger R ‘Mericans
20 LBCs
10 Stagger L ‘Mericans
20 LBCs
10 Diamond ‘Mericans
Ballantyne Village Cinema Stairs
Partner up P1 does called Mary, P2 runs the steps and does the called exercise
R1 10 jump squats
R2 10 Split Squats (both legs)
R3 10 Single leg dead lift (both legs)
Heading home we did an extended bear crawl. (I won.)
Conlan Cir Time Bomb Burpees
2 minutes of high knees and burpees
Sprint home. Fin. 2.5 mi.
Moleskin
It’s going to be a rainy week. You should post anyways. F3 is better because of the weather. Solid crew today, very little chatter or complaining. Drago caught on that I was a bit lost in the condos, but he didn’t make a big deal about it.
I mentioned above that I have quite a few Qs this week. I know a lot of sites need Qs – Swift, Bagpipe, Foxhole are among that list. The best contribution to F3 is Qing. It’s good for you and the PAX. Please see your local site Q and ask to be put down. Don’t wait to be headlocked. Thank you in advance!!
Solid crew of 13 posted in what were expected to be nasty conditions. Not the case, the weather could not have been more comfortable. Light rain at times with some light wind to cool us down. 58 and rain is about as good as it gets. Disclaimer provided to the pax and included the fact that the QIC has not done any real running aside from bootcamps in several months. Circled up where we stood.
Thang
COP
SSH x 10 IC
IW x 10 IC
Mountain Climber x 10 IC
Peter Parker x 10 IC
Sub-8 mosey down Raintree Lane. Left on Whitethorn. Continue to corner of Whitethorne and 4 Mile Creek.
Circle back for six. Merkin x 15 IC
OYO pace from corner to Raintree/Windbluff. Circle back for six.
Flutter x 30 IC/5 Hand-Release Burpees
OYO to Raintree/51. Circle back for six.
Flutter x 30 IC.
OYO pace to 51/Providence. Circle back for the six.
Can’t recall the exercise done here, but we did one.
AYG pace on Providence to Windbluff. Short segment.
Romanian Deadlift x 10 IC Right/Left
AYG to stop light at bottom of Providence hill.
OYO pace up the hill to Raintree Lane.
Plank-o-rama.
Mosey through campus over to parking lot between launch and SwimMAC.
AYG sprints to close it out x 4. Approx 80 yards.
Mosey back to launch with a few minor detours. Still learning the campus.
COT
Moleskin
Haze put me on the calendar prior to vacating site-Q duties. Told YHC it was time to get back out to Fast Twitch. That was in January or February. YHC has been dealing with foot issues in 2018 and running has been put on the banned list. Well, running several miles on paved surfaces, anyways.
How soon we (YHC) forget about the pain the hills of Raintree can inflict. Initial mosey felt great. The initial hill not so much. The six mentioned above was YHC for each segment. Appreciate the gazelles circling back. Not sure I ran any faster, but had company.
Usuals up front. Purell, Thin Mint, Rachel, Lorax. Speaking of Thin Mint, glad to see him at Fast Twitch. Mentioned that he was trying to break out of his unintentional routine that he had set in motion. Uncle Rico, Fastro, Margo, Semi, Gummy, Fault Line all getting after it. Well done today men.
Aside from the a## kicking YHC endured, it was great to get out to Fast Twitch again. Been too long. Appreciate the invite to lead.
The Strava looks like a boot, very similar to what Italy looks like on a map.
Announcements
Jennings Palmer continues to fight to accept his new bone marrow cells. Reports indicate he is doing as expected. Please continue to pray for him and the Palmer family. If you would like to do more, they are in need of some items on this Amazon Wish List
Beer Mile 05/11/2018. Gummy is your man for this completely unsanctioned event.
05/11/2018: FNG Day at Cerberus. Grab an FNG and bring him out. Coffee to follow. Thin Mint is your contact should you need more information.
A51 Annual Memorial Day Workout. 05/26/2018. Details to follow. Prohibition and Haze are the workout Q’s. This is always a special workout. Get it on the calendar.
I got the request to fill in on Wednesday from Horsehead who is battling influenza. Supposedly. I haven’t posted at Kevlar in awhile so I was pleased to take on the Q. I decided not to bring the firehose because I didn’t want to wear out their welcome. Here is what we did.
Mosey around the back of the church back up to the front parking lot and circle up.
20 x SSH
20 x IW
10 x Merkins
Line up and run down and back each parking lot row and 10 merkins at each sidewalk. Not road, curb, etc, sidewalk. It was very hard for people to comprehend.
Once everyone completed, partner up, and wheelbarrow up the stairs and across the walkway on one of the new additions. Each partner takes a turn.
Mosey across church parking lot to the rock pile and grab a lifting rock. Head back down to the front of the church. Line up.
Rock work suicides.
Run to each median and back to rock. 20 x curl in between each. Repeat with 20 x tricep extension and then 20 x shoulder press. We through in several rounds of lunges across the handicap spaces to kill time, but also to work the legs since today’s workout was mostly upper body.
Take the rock back, and mosey to the cars. Circle up for 50 x LBC, and 10 x can opener on each leg.
Moleskin: Backblast was late because the M left Saturday morning to go out of town for 5 days, and I can’t multitask. I had a few observations. Witch Doctor is a professional lunger. Bulldog has short arms and can’t extend them all the way up for IWs. Cage has done a great job getting stronger and pushed himself hard all morning. Orangewhip and Rhapsody need to be audited next time there are exercises that involve counting. Cottontail was kicking some butt after not posting much and he certainly made the best of the workout. Thanks for letting me lead Faultline and Orangewhip.
3 pax enjoyed a soggy trip around Charlotte Latin on a rainy morning. Site Q’s were nowhere to be found.
Started off with just two pax (YHC and HIPAA) but McGee soon joined (after he came in late and parked his car on the opposite side of campus). He somehow found us.
Run to track and do about 3/4 of a lap breaking off onto the 50-yard line.
4 corners (I know… a track doesn’t have corners). Do 20 of each exercise at a corner of the track with 10 wide-arm merkins at the 50-yard line between exercise. Exercises were Jump Squats, LBCs, Lunges (10 each leg) and CDDs. 2 two rounds of this.
Next we headed to the rock pile. If we’d had more than 3 pax, we would’ve picked up a rock and done a partner CMIYC up to the shed above SwimMAC (to try to stay somewhat dry). Instead, we all grabbed a rock and moseyed up there.
At the shed, do 20 dips and 20 derkins. Grab rock and do 20 bicep curls then take a lap around the circle out front. Then overhead press and lap. Then tricep extension and lap. Repeat this circuit twice.
Grab rock and head back to rock pile. Grab a piece of the wall right next to rock pile for wall sits and 50 civilian count arm raises.
We have a few minutes left so McGee suggest a lap around the track. Sounds good.
Head back to the launch with a stop under a nice dry pavilion for some Mary. 15 Dolly, 15 Rosalita, 15 Flutter and some protractor. Then, with a few minutes to kill, some Jack Webb (up to 5 then back to down 1). Q Fail on the counting here.
Head back to launch to join the FT pax. Done.
Moleskin
I arrived at Charlotte Latin around 5:15 am on this extra gloomy morning wondering how many pax would eventually join me. Fast Twitch seemed to have 15 or so pax so surely some Hawks Nest folks would arrive soon. 5:27 am and I’m still the only one there. This may be a solo workout. In comes HIPAA to make sure that I’m not creepily running through CL campus alone. Glad to have the company. Then we picked up McGee on the way to the track. Glad he joined as well (after 10 minutes of staring at the sky in his driveway wondering if rain would stop, he finally came to CL albeit a few minutes late).
Great 2nd F today. Thanks for coming out guys. Weather reports have not been looking good the last couple days so I knew attendance would be down. Glad that we got a slight break in the rain (just a little mist) but like McGee said, once you start working out, you don’t notice the rain anymore.
Eight DMZ stalwarts disregarded the weather forecast and were “rewarded” with VIP admission to the club:
20 Merkins IC to wait on any stragglers, such as Swiper
Fast mosey south~1/2 mile then hard right and plank on the 6. Keep going another ~.7 and enter the club, bypass the velvet ropes, LBCs and Flutter on the 6
Run some four corners:
10 Pullups, 15 Shoulder Tap Merkins, 10 Burpees, 15 Double Fist Sumo Jump Squats
Repeat circuit until time called (I think everybody got 3+ circuits)
Indian run out to the first decent hill
Alternate 10 Chest-to-Hand (C2H) Diamonds, 10 WWII Situps at each lamppost on the way out to Carmel. (about 60 of each), plank on the 6
Resume Indian run and pick up the pace to get back to the breezeway
Surprise coupon segment, grab a block:
Squat x10 IC – Run to bottom of south lot and back
Military Press x10 IC – same run
Thruster x10 IC – same run
Snatch x20 OYO – Done
There were no announcements and Snowflake took us out
NMM
25 Pax (including 2 FNG’s) came out for the post Lawson Craft Fair blitz. With last night’s weather report showing rain in the future YHC was all set to use the Recalc Sandwich Board for a weinke. Instead rain held off, and YHC had to determine a new weinke on the spot. So off we went
Warmup:
You get the picture went until we reached the football stadium. (Gave me some time to think up a weinke)
Completed short extension of warmup including
Thang:
Triple Nickel
Collect the 6 and grab some room along the fence
Quick 10 count and mosey up to wooden benches
At benches do 2 rounds of:
Do 2 more rounds of
Mosey to Stair Case for 2 rounds of Calf Raises – 5/stair rotating between feet forward, toes in, toes out and jog around to bottom. (Again done because Moneyball not in attendance)
Mosey back to start
Moleskin:
Announcements:
I promised a low mileage beatdown to get some recently MIA PAX out of the #fartsack, it didn’t work. With mostly healthy guysgu added some minor movement and we got #swole anyway.
#HairbandMile then circle up
COT:
SSH x 20
IWx 20
Low slow squat x 20
Let’s go grab the bells and circle back up for The Thang!
Ladder up:
20 swings
20 swings + 20 Clean & press (10 per arm)
20 swings + 20 clean & press + 20 snatches (10 per arm)
Time for some active recovery, get your bell in waiter position when getting tired drop to rack then when tired drop to suitcase, switch arms and do it again around the parking lot.
Next ladder:
20 swings
20 swings + 10 curls
20 swings + 10 curls + 20 Tricep extensions
#HairBandMile
Ladder
10 swings
10 swings + 20 halos (10 each direction)
10 swings + 20 halos + 20 high Pulls
Ok Partner up
P1 farmer carry to end of lot and back, P2 flutter press until P1 returns then flapjack
Next round
P1 farmer carry
P2 Bulldogs (skull crusher to Louganis) until P1 returns then flapjack
6 Minutes of Mary
Backscratcher
Flutter
Rosalita
Protractor
Done!
Moleskine
Ok so to be honest it was a long crazy weekend and I should have done this BB on Friday when everything was fresh in my head. So this is all true in my head and is as close as I can remember, maybe a few tweaks but her if you were there your body reminded you the next day we worked hard.
This was a tough kb beatdown and everyone did an awesome job. Guys modified as needed but there was no laziness, everyone pushed themselves and that is what it’s all about, work hard but know your body and be smart.
We need Is so get signed up!
Always an honor to lead, Aye!
Hair Band
It was almost 5:15 and I could tell Bunker was nervous. It was just us. Each arriving about 5 am to do some warm up. But soon appeared a black car we did not immediately recognize. It was Alf. He was coming off an injury. At least I had someone to run with now and Bunker seemed relieved because he could go at his “recovery” pace and get his miles by coming back to check on me.
No Bratwurst in site. We discussed the options and settled on the PJ route. It was 5:15, so we took one step off the curb ready to go and the silver bullet was spotted. Into a parking space, bouncing out of the pick up truck, Bratwurst announced a different route. and we were off.
THE THANG:
Cross Rea Rd onto Tolleson Ave until Alexander Martin Ave and make a left. Right at the traffic circle to Alma Blount Blvd then right onto Darcy Hopkins Rd. Left on Dennington Cove Ln, right on Bryant Farms, left on Lancken Dr., left on Prvincetown Dr. all the way to Williams Pond Ln. Cross Rea Rd, left on Elm, left on Blakeney Health and left on Parks Farm Lane. Right on Gander Dr, right onto Elrose Pl, back out to Rea Rd and return to launch. Stretching by Paper Jam followed.
MOLESKIN:
With Alf appearing and Bratwurst having a wheel barrel in his pick up truck, I was a little nervous that there was something else planned for Blakovery today and I just missed the memo.
It was good to actually keep pace with Alf. I remember watching him crush Monday mornings at The Matrix when I started F3 about 3 years ago. Showing up in my early days to find out he was Q always made Mondays interesting. He was the first site Q to ask me to lead a workout (although my debut was at Bagpipe). He pushed me by example many Monday mornings at McKee Rd Elementary. This morning he pushed me by not letting me settle for a slower pace. It was the first time in a while I came close to 9 minute pace. Thanks Alf.
I love Mondays.
Warm up on the field with SSH, squats, Merkins, Parker Peter, LBC, and 50 yard runs in between.
Mosey to wall for a circuit around the school…aka “The Huggy Bear special”
+Run to upper lot–the activities below with a lap around the school in between each set
+Plank Walk from tree to table (15 yards)
+Burpees 10-8-6-4-2
+Pull Ups/Knee ups 10-8–6-4-2
+Run to BOAT dips/Decline Merkins 10-8-6-4-2
+Run to front wall Incline Merkins 10-8-6-4-2
+Wall sit recovery in between laps with 25 air press
Recovery lap mosey around track.
In lot by track-Lunge Walk from tree to tree X 3
40 OT leg raise each side
Plank Hold with 10 counts from each attendee
Attempt to hold the “CROW” not a lot of success here
LBCs, Freddie Mercury, and Sprint Striders
Good Work–Great Guys-Beautiful Day!
OT