We probably use this word too much (usually with sarcasm), but it actually was balmy this am. Warmer weather with a little humidity made for a nice February Monday morning. Similar to last week (even though I wasn’t there), the fields were still quite soaked so I decided to venture off-campus. I did a little homework the night before while watching the Olympics (male figure skating has changed a lot since Blades of Glory left the ice). Pop Tart showed up early with the shovel flag, a bunch of cars came in at the same time, I provided a disclaimer and off we went.
After a quick mosey to lower parking lot to loosen up with some shuffle sidestep and running backwards, one straggler (Pro…ahem) joined us as 14 PAX circled up back at the cars for some SSH, IW, Merkins and Mtn Climbers x15.
Finally, I ended the suspense and asked the group to grab the 3 newly duct-taped sandbags and share the load as we ran down the sidewalk along McKee to our first stop, Glenmore Garden Drive. We gathered at the Fountain, dropped the sandbags, split into two groups. Group 1 does the called exercise, Group 2 runs a short loop through the townhomes. Deep Squats, flapjack, LBC, flapjack.
Next we circled up around the Fountain with the Sandbags kind of evenly spread around. Those with the sandbags did Thrusters x10 then hand off to your left, CLOCKWISE. Those without alternate between Derkins, incline merkins and dips until another Sandbag catches up to you. Keep going for 3 full rotations. Then…same thing, but Chest Press with sandbags (add flutter combo if you feel my plan is weak…Rachel). No bags, box jumps or step ups on short wall around Fountain (try not to fall in).
Then we move on with Sandbags, sharing is caring. Quick trip back toward school but STOP at Fred Gutt Dr. (not making it up). Bags down. Run down to end and back stopping at all 4 roads, alternating Jump Squats and Merkins x10. Quick Mary for the quick guys as we, the 6, caught up.
Back at McKee Elementary, we split into 3 teams, each with a Sandbag, the call was run back to the cars across campus, as a team, sharing the load. Ready GO…chaos ensues, zigging and zagging, curb jumping, full race adrenaline kicks in and I’m pretty sure only 6 out of 14 guys touched a Sandbag, in fact I think Magee carried his sandbag with a guy on his back holding his own sandbag. Everyone else just ran behind in admiration…and chuckling a little. Once back to the cars, we circled up for some Dolly, Flutter, Heels to Heaven, Merkins and Romanian Deadlifts, all x10. Done.
I haven’t been to Matrix in a few months (just a scheduling thing). Felt like a homecoming, great to see the regulars. Thanks to Pop Tart and Squid for the opportunity to lead an awesome group of strong men. Thanks to Magee for the takeout prayer.
Announcements: Sign up for CPR class…it’s a good idea. Bro-Olympics coming in two weeks. GoJenGo, or RunJenRun is coming up, Speed For Need is pushing chariots, kudos to Tolkein.
So the rains flew by in the night leaving wet streets, a few puddles and a decent temperature for running. My plans were simply to venture out a bit…and that we did. Quick disclaimer to some regulars and off we went.
Of course lots of pontificating on what “least popular territory” I was referring to in the pre-tweet. Once the group passed the first mile mark with no sign of stopping, there was an annoyed buzz in the air. Alas we reached Beverly Crest after 2 miles straight of Hwy 51. From there we split up on a lovely wide street ran opposite directions doing 15 merkins at the end then rejoining for 15 jump squats in the middle. Most repeated it twice, some had to cut it short, some did extra. And then with 20 minutes remaining we headed back….(Queue the music)
Personally, I felt pretty good en route to Beverly Crest and not too bad during the back and forth…although the hill on one side snuck up on me. Going back, once we crossed Providence, dodged traffic to get back on the south side of 51, it became a decent haul and my pace slowed. There was lots of chatter along the way both ways directions: Alf was bragging to Pop Tart about his Hokies embarassing the Tar Heels the night before. Rachel, Purple Haze and I were just commenting on the puddles and pace. I didn’t hear much from Margo and ReTread both focused on the long haul. Astro cruised along reminiscing of colder days and his warm beanie. What wasn’t Benny talking about?!
Great group this am. Minimum distance was 6 miles, max was just over 7. Thanks to Haze and Rachel for letting me lead. Thanks to Astro for the takeout prayer.
Okay so talking about the cold weather is already old and cliche, however, I was informed this am that this is the coldest Charlotte (or NC) weather since 1920. Wow. I think it was Cottontail who shared that…thank you. The forecast was 16 degrees, give or take a few. At 5:20am, a car pulled in, then another, and another and another and …. OMG, it was a legit group of motivated PAX…16 total. Godsmack walked up in shorts, short sleeves, no hat, no gloves, no sweatshirt. Since we hadn’t seen him in awhile, I’m assuming he was in a deep sleep and no one told him it was Winter. BLC loaned him some extra gloves #MintHillPrepared. Orange Whip was channeling old school Rocky Balboa, clad in great sweat pants and sweat shirt. Turkey Leg displayed some Smurf like royal blue gloves that made his hands abnormally larger than anything else on his body. Aside from that it was tough to know who was there because of all the layers and beanies pulled down snug over the ears…except for Sunshine that is, his long golden locks did not disappoint. I gave a quick disclaimer and off we went.
Mosey through Covenant Day to Fullwood and hit the neigborhood next door for a long than normal warm up. COP back at CD parking lot for SSH x 25, Merkins x 10, IW x 25, Carolina Dry Docks x 10. We proceeded the long way around the school as I pointed out designated areas; we arrived at the rock pile where we chose a lifting rock and did 25 overhead shoulder press.
Now back at the start at the side frontage road we began the AMRAP with four (4) stations around the entire campus, 25 Merkins, 25 Jump Squats, 25 Carolina Dry Docks and 25 Shoulder Press with Rock. GO!
Moleskin: The group broke up quickly, TL, Alf and Orange Whip jumping out front with something to prove. I couldn’t really tell where everyone was until the end as we all filed back to parking lot for some mary that had already started when I got there. Stone Cold displayed true class hanging with Godsmack who was pushing hard after some time off. HH found a football and made a side game of Fumble = Burpees as it made its way around the group. I think the minimum distance was 3.5 miles with the fast guys getting in 4 laps and over 4 miles. The goal was to stay in motion to offset the low temps. Mission complete.
Couple announcements, Joe Davis run tomorrow at 8am in Fort Mill, you can still run or just show up, it’s not too late!! New F3 bible study after Kevlar at Panera Arboretum #mancave. Thank you Squid for the takeout. Thank you all for showing up this morning in true F3 fashion.
Sorry for the delay getting this out…it seems my employer doesn’t trust our F3 web site security protocols. In any case, it was a bit colder than expected, 29 degrees at 5:15am (compared to the 36 my app told me the night before). So I gave the instructions and a thorough disclaimer and off we went…10 runners running.
In an effort to deviate from last week’s homage to Ratt (see if anyone gets that reference) by Alf. I chose a more direct route straight out of SCMS via Woodfox to Raintree Lane, down and back up to 4 Mile Creek. Break for 25 Merkins. Then out 4 Mile all the way to Ballantyne Commons…25 more Merkins. Back to Raintree Lane intersection 25 more Merkins and back the “home stretch” to SCMS. With a few extra minutes, Alf opted for 25 more Merkins for a solid 100, then we did some COP with IW, Low Slow Squats, Dolly, Freddie Mercury and LBC to close it out.
MOLESKIN: Fun group today, albeit a little quiet at first…I think some were trying to figure out how we could possibly get to Ballantyne Commons and/or do we really have time and/or why aren’t I still in bed where it’s toasty. Others were second guessing their choice of apparel including proper hand protection from the cold and coarse roadways upon which we would embark on a Merkin frenzy (by Fast Twitch standards). Rachel and Turkey Leg took a quick lead and never looked back. Followed by Astro, Alf and One Eye. Solid pace up front. I’ve never met Astro before but he had no problem showing off his speed and vintage snow hat (poof ball and all!). Margo, Purple Haze, Benny, Mr. Brady and YHC kept it human like. I have to tell you I was waiting for Haze to drop back so I could join him but he never did #runforrestrun. At the turn, it broke up a little bit. I think Mr. Brady started to stretch out his Achilles and picked it up more to his natural gazelle like gait. Purple Haze kept in stride and the rest of us were chasing. At the 4 Mile intersection after the Merkins, it turned into a 2nd F with 8 of us trotting down Raintree Lane. Rachel and TL were at the school already discussing their favorite elements on the periodic table and the dynamics of atomic weight.
So we completed 6.4+ miles, 100 Merkins and some much needed Mary. I honestly didn’t think the whole group would do the complete trek but we did, with time to spare. Kudos!!
REMINDER, PLEASE SIGN UP FOR F3 AREA 51 CHRISTMAS PARTY NO LATER THAN THIS FRIDAY!!!
Thanks Purple Haze for the takeout prayer. And thanks to Rachel and Purple Haze for the oppty to lead this group.
My long awaited VQ at Meathead finally arrived. Just so happened to be on Thanksgiving. And with that said, I had a slower than normal work day on Wednesday to research and come up with a creative strategy for the kettlebell intensive workout. Well it turns out, there’s not a whole lot of room for creativity or variations on the classic movements. I considered filling the time with rogue hot laps around the school parking lot; but didn’t want to upset Voodoo or Witch Doctor. So after a thorough disclaimer, here’s what we did:
Warmup: SSH x 10, IW x 10, Merkins x 10
The Plan: Three rounds, do each exercise in order, follow the rep count posted (modify as needed to keep good form). If you finish all three rounds, ladder back down or start over with round one.
Swings – 20, 30, 40
Upright Rows – 20, 30, 40
Goblet Squats – 10, 15, 20
Shoulder Press (each arm) – 10, 15, 20
Lawnmower Pull (each arm) – 10, 20, 30
Snatch (each arm) – 10, 15, 20
LBC – 50, 50, 50
Slosh Pipe – 40 yard carry – Rotate turns throughout workout
Moleskin: Voodoo, Rachel and High Tide joined me for a 3 mile pre-run to get the blood flowing. We re-entered the parking lot with a minute to spare to find 8 others anxiously waiting with their KB’s ready to go. A dozen PAX is a perfect size group, enough idle chatter yet focused enough to get the job done. I didn’t recognize Witch Doctor with his Holiday Beard in full effect. TL brought his brother-in-law Bulls Eye from MN for his annual holiday beatdown. Mad was sporting the rucksack to man up the workout a bit. And while I thought having the workout in writing on a nice sign was cool, I still failed with no workout music. Fortunately, Voodoo earned Site Q points and was prepared with his mini- speaker. It was a rough start with GNR November Rain but picked up with Korn, Rage Against the Machine, Stone Temple Pilots, Smashing Pumpkins and more. Of course, the 10 foot Slosh Pipe was my way of mixing things up. Always fun to watch PAX weaving and struggling…and it’s good exercise (core, back, arms, etc.). Soul Glow carried the pipe like a boss. Thanks to Witch Doctor and Voodoo for letting me lead. Thank you Young Love for the takeout prayer.
Announcements: Tomorrow, 7am Kevlar (Convergence with Joust), Covenant Day. You know you want to. Joe Davis run in early January, sign up, it’s a great event. F3 Area 51 Christmas Party, Friday December 8th, sign up link below…
Whether it’s running, gym workouts, or boot camps; sometimes trying to be too creative just doesn’t makes sense. Barefoot running…really? Crazy hip flexer movement with a barbell on your lap while bending over a bench (yes, I’ve seen that), or coming up with random, combo exercises that take too much time to explain and never really work that well. So…we did none of that today…instead 11 men embarked on the following journey:
Mosey to lower parking lot for COP: SSH, IW, Low slow squat x 20 each with 10 merkins OYO in between (regular, wide arm, diamond)
Mosey to lacrosse field…(Doh… sprinklers, sloshy wet grass, “Omaha!” to middle lot). Sprint to each light, 5, 10, 15 burpees at each light.
Mosey to kindergarten area, partner up, P1 exercises, P2 runs around circle lot and flapjack: Dips, step ups, derkins x 30
Mosey to rock pile, everyone grabs a legit lifting rock: Bicep curls, overhead press, tricep extensions, Thrusters x 25, run to back lot and back (near graveyard) between each set. Plank work waiting for six.
Mosey down to main sanctuary lot, three (or 4) man grinders, squats on one side, merkins on opposite, run 40 yard between, repeat approx. 7 times through.
Mosey up to main lot, AYG sprint backwards on fire lane back to start. Circle up for Mary, protractor, freddie mercury, rosalita, LBC (until it burns) and finish with burpees. DONE.
Unfortunately we had yet another miscommunication on the Q schedule, this time just a bad email address. So Cottontail showed up not knowing he had the lead today. No worries, the Kevlar site Q’s keep our feathers numbered for just this sort of emergency. Hence YHC stuck with what I know and what feels good around the Covenant Day campus. Hopefully everyone got something out of it. We will get Cottontail back on the schedule very soon. Thank you everyone for showing up. Thank you Horsehead for the takeout prayer.
Couple announcements: Good luck to all those running in Charlotte Marathon tomorrow with F3 and Speed for Need. Convergence at Kevlar with Joust the Friday after Thanksgiving. Also, 3rd F will be converging at ChickfilA with other sites, including Shore for support. Please see web site and more info from Bulldog.
And Happy Veterans Day to all those who have served in this fine country’s military. Thank you for your service. Have a great weekend!
For those of us around in the early 80’s, you might remember Bob Geldof who starred in the movie Pink Floyd: The Wall and also was the driving force behind the philanthropic song “Do They Know it’s Christmas” which led to the dual-continent fund raising concerts Live Aid in 1985 to help feed the starving people in Africa. Well before all that, he was merely the lead singer for the UK based Boom Town Rats whose only well known song was called “I Don’t Like Mondays”; a little ditty inspired by one of the earliest school shootings that took place in San Diego, CA in 1979. Being a proud child of the 80’s, I was crooning “Tell me why….I don’t like…” that tune en route to the The Matrix at 5am. However, upon arrival, I vanquished all soreness and grogginess and replaced it with a desire to give the men of F3 what they deserve on a beautiful September Monday morning. After a disclaimer, here’s what we did:
Great group of guys today. I haven’t been to The Matrix in awhile, great to see the regulars (OT, Madison, Smokey, Crabcake, Huggy and others) pushing each other hard. I took a quick lap around the AO to set up, the soccer field was in the best shape I’ve ever seen. I think we got in 6 loops, so that’s a lot of reps of cinder blocks and sandbags #getswole. I thought I heard No Regerts was new to The Matrix, hope it didn’t disappoint. Poptart didn’t make it out this am, but Squid assured us he did survive his first BRR. A few announcements; F3 Golf, signup soon. Susan Komen race coming up, F3 doing Speed for Need. Please check Slack, Twitter and email for more information.
Of course today is the 16th anniversary of the 9/11 terror attacks. Thank you Squid for the takeout and words of encouragement as we go out today, think of all those who were affected and all the men and women who work to protect us and help us when tragedy strikes. God bless America.
Following an epic Solar Eclipse, 22 motivated PAX took it upon themselves to improve their fitness/cardio by embarking on yet another Fast Twitch adventure. Some many are “training” for the upcoming BRR, others just like to mix up their routine with a good run, while still others just enjoy camaraderie and August humidity. So here’s what we did…
THANG: After a quick disclaimer, we went out via Strawberry, hit Hwy 51 toward the Arboretum, crossed over 51 at the McDonald’s onto Arboretum View, quick left on Bon-Rea past the barricade, then right on Swan Run Rd. Took a right on Amanda Lane (aka Swan Meadow) and circled up at Lammers Lane loop for quick COP and instructions.
SSH x 10, IW x 10, 15 merkins OYO. Instructions were then given to run the Lammers Lane loop, stopping for 15 merkins each time around. Go!
Mid-way audible to swap LBC for merkins. Regroup for some mary (plank variation and LBC), head back via Springs Drive to Arboretum View then up 51 back to school.
Q-COMMENTARY: Although a bit sluggish from a relaxing weekend at the beach, I had to show up prepared since 7 of my 9-man BRR team were going to be present #gominions. Once we took off and didn’t stop near the three quarter mile mark at Arbo, the razzing and idle chatter started. “Where are we going?”, “I need some Imperial Walkers”, “He doesn’t have a plan yet” After crossing 51, the group fell into a nice cadence along the flat quiet stretch before the barricade. One Eye was getting choked up and nostalgic thinking we were going to visit his old AO of Sofawib. After the barricade, we were disappointed to see the Red Light district was not operational today…perhaps closed for repairs. The loops went really well, some were nervous about the 1.95 mile return run and whether there would be enough time. Tukey Leg and Rachel seemed to lead the charge with several others on their heels. After 4 loops for most, Runstopper says there’s a “shortcut” the cuts right through down at the corner. After a little confusion due to the group being spread out, we managed to converge at the far end of the loop. After some planking and LBC, we cut across the dead end, passed the well-used mattress near the dumpster to what can only be described as the perfect place to disappear and never be found again due to murder, poisonous creatures, injury or just plain confusion in a 40 yard length of creek crossing, loose footing, sticks, uneven trail, low branches and total darkness. BUT….we all made it to the other side safely, a couple twisted ankles, a little mud on the shoes and some spider webs in the eyes. Alas we made it back to the school with time to kill….so we stormed the track to scare the RFYLers for a couple laps. All good, fast guys were in the mid-6 total miles, most were above 5 miles…not bad.
ANNOUNCEMENTS: F3 Golf Tourney October 27th. Charlotte marathon team relay November 11th, group effort, short legs, pushing Speed for Need carts and kids…see Slack or Twitter to sign up.
Thanks to Purple Haze and Rachel for the opportunity to lead. Thanks to Semi-Gloss for the takeout.
In the height of all this “BRR” run training, I really enjoyed the solid bootcamp Alf threw down on Wednesday at Anvil. I liked it so much, I decided to use it this am at Kevlar. And with that said, 12 PAX (none of whom were at Anvil besides me) took to Covenant Day campus on a beautiful Friday morning to better themselves. Here’s what we did:
COP: SSH x 20, 10 merkins OYO, IW x 20 10 merkins OYO…mosey to covered tennis hut…
20 Dips, 20 Derkins then to rock pile…
With a decent lifting rock, 20 bent rows, 20 overhead press…
Mosey to field, run backwards across, 20 jump squats, then return across running backwards…
Run behind church parking lot for 20 old school situps then 20 heels to heaven…continue to benches near playground…
20 Bulgarian split legged squats (10 each leg), followed by 10 incline merkins…
Rinse and Repeat until 6:10. Done.
Moleskin: Great workout today. HH let me know he received a sign up genius from a James Hundley earlier in the week; a little confused since no one has used that method for anything in quite awhile, it turns our James just wanted to join us for a workout, referred by an acquaintance in Huntersville. His F3 name is now Godsmack. Also joining us for first time is John, who was a bit mysterious, seemed to move around a bit, didn’t share much else…he’s now known as Gypsy. Both guys pushed themselves and the veterans stayed with them to the finish. Strong effort by all with Rhapsody leading the charge early. Squid had plans on defecting to the Brave but doesn’t check slack so after driving around to find no one…he ended up with the regulars at Kevlar and took us out in prayer.
Check Slack or Twitter for upcoming Need for Speed race in September and Golf tourney is coming up as well. Peace out!