Author Archive Fletch

Kettle Bell Mania

21 Men answered the Bell this morning at Skunkworks ready to do work.

The Thang: Following the disclaimer it went something like this…
25 Merkins OYO – Rackem and Mosey
25 Merkins OYO – Rackem Right Arm High
25 Merkins OYO – Rackem Left Arm High
25 Merkins OYO – Mosey to lower Lot for COP

SSH x 25IC
MountainClimbers over Bell x20IC
Stagger Merkin Rt on Bell x 15
Stagger Merkin Lt on Bell x 15

Set One:
Halos x20
Figure 8’s w/Biceps Curl x20
One Arm Swings x 20 Each Arm
Run the Loop around to Stairs

Set Two:
Snatch & Press x 20
Overhead Triceps Ext x 20
Squat Jerk x 20
Run the Loop

Set Three:
Good Mornings w/Bell x 20
One Arm Rows X20 Each Arm
Crusher Curls x20
Run the Loop

Repeato sets 1 thru 3

Set Four:
Merkins x25
Goblet Squat x 20
Two Handed Swings x20
Run the Loop

Rack em and Mosey back to start
25 Merkins OYO – Right arm High
25 Merkins OYO – Left Arm High
25 Merkins OYO
Cirlce up for 2 minutes of Mary – Flutter with Kettlebell Press x 15IC

Moleskin:
Thank you to Harley for the opportunity to Q Skunkworks – one of my favorites. The goal today was a total body workout, keeping the heart rate elevated w/very little running. Since many of the pax enduring the 10K merkin challenge, thought it was a good idea to knock out 200 or so in the midst of lots of kettlebell work. Not sure about everyone else but my merkin muscles have been shaking all day. Guys were killing it out there this morning with too many Larry Birds to name. I will point out that Fireman Ed and Radar seemed to be completing their Kettlebell Routines well ahead of the pax which led to discussions of whether or not they were weilding Hollow or Carbon Fiber Kettlebells. Nice work gents. Solid effort by each and everyone this morning. It is incredible to see how strong many of the A51 pax have become this year – the hardwork is really paying off.
There was some chatter early on in the workout which seemed to taper off as the swings, presses, merkins and squats began to mount. One of the gems that I heard had something to do with the pax remaining in a circle while completing squat jerks…I’ll let you decide where it went from there.
Thank you Busch for taking us out this morning and for reminding us of what is truly important.
Announcements:
New Kettlebell Workout launches this Thursday at 5:30am from Elizabeth Lane Elementary.

Twin Peaks Rising in RainTree

17 answered the bell this morning for another full hour of FastTwitch. Many of the pax suffered a beatdown yesterday at the MuthaShip but you wouldn’t know it the way they handled the endless hill cycles this morning. Pretty simple plan today – get in as much hill work as possible with some strength training to serve as “active recover”. Here is how it went down
At 5:15am Sharp – mosey to lower to parking lot to avoid the crowd of clipboarders about to convene at the track.
Circle up for proper disclaimer and allow time for a few folks to join us in the COP.
SSH X 30
Peter Parkers x 20
Hold it
Parker Peters x 20
Time to Run – Toward 51 – Right on 51 to Raintree – Right on Raintree – Left on SmokeRISE Hill Drive (plank until everyone arrives). Thanks to skywalker to making sure everyone made the left on SmokeRISE.
Hill Circuits: Run from Bottom to top of SmokeRISE around culdesac and back (complete 20 Merkins, 20 Squats 20 LBC) – Complete 5 circuits
Plankarama until all complete thier 5 circuits
Head left on Raintree – right on Rounding Run – Stop at RISING Meadow
HIll Circuits Part Deux: Run from Bottom to top of RISING Meadow around culdesac and back (complete 20 Wide Arm Merkins, 20 Alternating Lunges 20 Russian Twists) – Complete 3 circuits
Indian Run back to Parking Lot – w/no time to spare. Namarama and COT
Chelms took us out to begin our day Right.
Announcements
– F3 MudRun Sign Ups Deadline is Today
– A51 High Vis Running Shirts will be coming soon

Moleskin:
It was an absolute sweat bath out there today. The puddles that were forming at the bottom of SmokeRISE and RISING Meadow starting to merge together and run downstream. Great deal of iron sharpening out there this morning with many of the pax pushing themselves and others to complete the hill circuits. Not much chatter along the way this morning aside from the near mutiny that broke out when it was announced we were to do more hill repeats on Rising Meadow. T-claps to the pax that went back to back Muthaship/FastTwitch – you’ve each earned a much deserved midweek fartsack if you so choose. There were many of the pax pushing themselves to the limit to stay at the front of the pack – Mr Brady, Turkey Leg, Alf, HairBall, Splinter and Gummy to name a few. Haze got a second wind on Rising Meadow and was leading the pack for the final circuits. Chelms was grinding it out on a sore ankle and MallCop put in an herculean effort after getting there just as the pax were leaving the parking lot. Proud to be part of Area51 with so many of the pax getting stronger each week. It was an honor to lead at Fast Twitch.
All in we racked up 5 miles of ups and downs – 100 Merkins, 100 Squats, 100 LBC’s, 60 wide Merkins, 60 Lunges, 60 Russian Twists.

Time Runneth Over at Fast Twitch

14 Pax were properly disclaimed as the watches hit 5:15 so off we went…Bugeater rolled in on two wheels for our 15 as we circled up for a quick warm up before we hit the road for a full hour of fast twitch fun.

THE THANG

SSHX40 IN CADENCE
MOUNTAIN CLIMBERS X 40 IN CADENCE

Run along 51 to Mcalpine Elementary Lot (appox 2.25) miles at or around 5k Pace. In order to keep the group somewhat together everyone heads to the back of the line at four intersections along the way.
Once at McAlpine – commence with failure inducing upper body, Core, and Lower Body circuit training. No rest for OF wary
3 SETS OF THE FOLLOWING 3 EXERCISES
DECLINE MERKINS X 30
DIPS X 30
INCLINE MERKINS X30

3 SETS OF THE FOLLOWING 3 EXERCISES
LBC X30
KNEES TO CHEST X 30
FLUTTER X 30

3 SETS OF THE FOLLOWING 3 EXERCISES
SQUATS TO BENCH X 30
STEP UPS X 30
ONE LEGGED SQUATS X 30

Run back to SCMS with same 4 stops along the way.

Moleskin
Having run this course back in January during the polar vortex 8 degree morning I thought we should try it again having a full hour. We went a few minutes over last time around, but that must have been the 4 layers giant puffy coats and 20 mph winds. Surely we’d have plenty of time to throw in a few extra circuits…turns out I went over again. Sorry guys for taking it into OT, but I hope everyone enjoyed themselves. The pace down to McAlpine was blistering and I’d say folks are ready for the MudRun at this point. Frasier, an incognito HBee, Intel, Jamboree and others were really pushing the pace this morning. TR, Chelms, Soul Glow, Bug, Slim Fast, Cheese Curd, Runstopper and Hannibal were flying up and down 51 as well. We had an FNG in our midst for a not so FNG friendly workout this morning – welcome Steve Thompson – WATERSEAL. I’d like to thank Purple Haze for partnering up with Waterseal and making sure he reached our destination t claps brother. Serious iron sharpening going on out there this morning. The circuits were brutal as muscle failure was occurring almost immediately on the upper body sets and the Pax was nudging for an audible on the 3rd set. I conceded only to add the final set of upper body before we headed back up 51. The pax racked up anywhere between 5 and 5.5 miles today.

Slimfast announced a new Moderate Intensity workout to begin soon on Thursdays at Matthews Elementary – details to follow on the weekly emails.
Best of luck to all participating in the MudRun. As always, an honor to lead and a pleasure to workout with the men of area51.
Fletch

Back to Basics

13 Men answered the early bell for a SemiGloss led KettleBell Tabata that left little room to recover prior to the main course. As the Iron Dropped, 8 more men were eager to get after the Friday morning beatdown known as Kevlar.

The Thang

Circle up for a brief Warm up consisting of the following:
5 Burpees OYO – Side Straddle Hops x 30 IC
5 Burpees OYO – Peter Parker x 15 IC
5 Burpees OYO – Parker Peter x 15 IC – 5 Burpees OYO

Grab a Partner and head to the Outside loop around the campus. Stopping along the way for the following:
Hand Release Partner Hand Slap Merkins x 20
Partner Plank Decline Merkins x 20 (Flapjack)
Swap w/your Partner between Bear Crawls and Crab Walks along the hedges (200 Yards)
Partner Wheelbarrow from End of Hedges to Buses near base of Hill 250 yards (audible to half the distance)

Hillwork 100’s – Partner 1 Runs hill + 5 Turkish Get ups at top – Partner 2 Performs Called Exercise and Flapjack until 100 reps are completed
Round 1 – Diamond Merkins
Round 2 – Squat Jumps
Round 3 – Wide Arm Merkins
Round 4 – Speed Skater 1 legged Squat
Round 5 – Carolina Dry Docks
Round 6 – Calf Raises on the Curb
Wide Variety of Plank exercises were called between rounds to keep the pax together at each round

Mosey to Pavillion for Dips – Partner 1 Dips While Partner 2 does 25 LBC’s – Flapjack until 200 total Dips

AYG to the Parking lot for – 5 Burpees OYO – Flutter x 30

Moleskin:
Semi-Gloss was all business this morning during the 30 Minute Kettlebell Tabata pre-Kevlar. Great variety of exercises with very little rest. The popularity of the pre-KB work is really taking off – particularly with the nicer weather. If you haven’t tried it – get up a little earlier and swing some Iron. It will make the boot camp which follows that much more challenging. Brown had to depart following the KB routine – hope it wasn’t anything serious and gets better soon.
The plan this morning was to get back to basics and utilize many of the core exercises that make F3 workouts unique. The partner work makes each partner accountable for pulling their weight especially during the aggregate rep exercises. Witnessed some great partner work out there this morning with many of the pax pushing themselves and their partner to their limits. The hand release partner hand slap merkins were a crowd pleaser this morning. Not only does this exercise put form in the forefront, it requires a good bit of coordination as well. Audible was called pretty early in the Wheelbarrow – the called distance we were to cover was far less on paper than in reality.
The pax made quick work of the first few rounds of hill work – but as the repetitions mounted the Turkish Get ups at the top of the hill became more and more unpleasant. Didn’t hear too much chatter out there this morning beside a few calls for time and one “is it 9 oclock yet?”. I would say mission accomplished when 45 minutes feels like a lot longer. No 10 counts today gentlemen, hope everyone enjoyed and has a great weekend.
Thank you Sussudio for taking us out this morning – strong work this morning and an equally strong prayer.

Announcements:
Trips for Kids Mountain Bike Ride – 3/8 9am – See PreBlast for All details (Contact Far Side to sign up)

Right Turns Only in RainTree

Nine of South Charlottes Finest entered the friendly confines of South Charlotte Middle School ready to hit the ground running. It was obvious the pax wanted to get moving as the winds began to whip so we launched right at 5:15 grabbing 2 of the Pax from their Cars on the way out. YHC led the pax through a tempo warm up lap to unveil the 1.75 Mile course through Raintree which was to be our track for the morning. The plan was to do called exercises at each Right Turn during the warm up Lap so if we got separated during the interval work all would know the route. That would not become an issue as all of the pax worked hard to stay within earshot of the leaders. Warm up lap consisted of 10 merkins, 20 squats, 25xSSH IC, 15 merkins, IWx25 – Warm up Done.
The 2 laps of Intervals would begin with the long stretch along 51 to Raintree – Work was to be done at 5K Race Pace – Recovery Jog from Turn to turn – Repeat for 2 Laps. Brief Plankarama to regroup following second interval and then dash to the parking lot for 2 minutes of Mary – LBC x25 The Flutter x25
All in Mileage 5.12 miles

Namarma and COT Followed the Workout (taken out by Chelms) – Lifting up your brother in our Prayers

Moleskine:
Very Strong group of Runners out there this morning. With 3 site FNGs (Hannibal, Gummy and Swiss Miss) the pax was pushing it during the 5K pace interval work. Keep coming out guys. Not a ton of mumblechatter out there that I could hear – again the wind was whipping and at 5k Race Pace YHC was trying to keep the breathing regulated. If i missed any backblast gold – please post below in the comments. Turkey Leg, Frasier and 49er were bringing the heat during the intervals with the rest of the Pax pushing the pace to keep them close. Solid effort by all – we’ll revisit this course, possibly running it the other direction Nascar style.
As Always – an honor and a pleasure to lead the men of F3.

Announcements –
Sign ups for BRR are ongoing – contact Baracas if interested
See Weekly email regaring Mud Run Time Trials 2/15 at Outland site

FrostTwitch

Six Brave Men faced the Polar Vortex Head On with determination, fearlessness and multiple layers.  Here’s what we did in the 8 degree temps.

The Thang:

In the Parking Lot for double time COP – exercises in quick count cadence

SSH x 40

Mtn Climbers x 25

Pax were given their instructions following the brief COP – First the destination was presented _ McAlpine Elementary (home of #dayzero) 2.25 miles from FastTwitch Post.  There would be 4 checkpoints along the way where each Pax would return to the Last Man and continue on to the next checkpoint.  Front Runners got in extra mileage while keeping all Pax within shouting distance.  The Four Stops were as follows:

  • Davie Park Entrance
  • Rea Road
  • Elm Lane
  • Carswell Lane (Entrance to McAlpine Ele)

Once we reached our destination – Upper Body Beatdown would commence with 3 circuits of 3 exercises at 30 Reps each.  30 Decline Merkins, 30 Triceps Dips, 30 Incline Merkins.  Sprinkling of Mary (25 LBC and 25 Flutters) between Sets to allow the muscles brief recovery.

Return home with same Four Stops to bring the Pax together while still allowing everyone to go at their own pace.

COT/Namarama

Moleskin:

Let me start by saying that mornings like today are why F3 works so well for so many people.  Despite wind chills below zero – men around our area are compelled to wake up before 5am and post along other likeminded men looking to improve themselves and those around them.  The accountability within F3 is special and all three F’s were evident this morning.  The Fitness end was pretty obvious – Men weighed down by layers and less oxygen than usual were pushing it this morning.  The Fellowship was clear with a great deal of positive reinforcement along the way.  The Faith was brought to light with an eloquent and powerful send off from Purple Haze, thanks brother.

As far as the workout itself this morning – it was hard.  The Pax made quick work of the mileage to and from McAlpine Elementary along the Hwy 51 Corridor.  It became very apparent that the chest and triceps were O2 Deprived during the circuits with muscle failure coming faster than usual.  The incline merkins which were supposed to be more active recovery than the prior two exercises, proved to be excruciating.  Lots of grunting on the last 10 reps during each round.  Favorite moment was when Rock Thrill announced an impromptu 10 count after the second set – which was very well received.  Frasier and Turkey Leg pushed the pace on the return flight with the rest of the pax working hard to keep up.  Soul Glow was bringing it on the backstretch as well with Haze and Rock Thrill both digging deep this morning.  We all ended up in the Parking Lot together after a job well done.  Following the COT – Turkey Leg had a very impressive SweatSicle hanging off the side of his hat – #polarsweat.  A pleasure and an honor to lead the men of FastTwitch.

Announcements:  Lone Survivor Movie Friday Night and Murph Workouts Saturday (see weekly email for details).

 

 

 

 

 

Runing and Exercising at Fast Twitch

8 Men of South Charlotte shook the cobwebs to face the 5:15am running intensive workout known as Fast Twitch.

The Thang

Warm up loop around Parking Lot with High Knees, Butt Kickers and Shuffles thrown in to adequately warm up the legs.  SUV pulled in during the warm up so we circled up to await the straggler, more on that later.

COP – All exercises performed in Cadence

  • Side Straddle Hop x 30
  • Peter Parker x 20
  • Parker Peter x 20
  • Imperial Walker x 25

Run Hard from Parking Lot to Davie Park (approx .5 mile) – Plank it up in the parking lot to regroup

Full Body Circuit Work – perform set number of reps of given exercise with a Hard Run down to the Entry Gate and Back around Parking Lot following each exercise

Exercises Performed – 10 Pull ups – Run – 20 Merkins – Run – 30 Squats – Run- 40 LBC’s – Run

So much fun the first time – lets do it Again (Repeato Por Favor) – Same Exercises/Same number of Reps

Grab Some Wall once you complete two cycles of the circuit and get comfortable.  After a few minutes of Wall Sit – audible for Reverse Plankarama

Hard Run Back to South Charlotte Middle (Approx .5 mile)  – Plankarama at the parking lot entrance

Line it up for AYG Sprints End to End of Parking Lot with Little baby Jog to recover between Sprints

Circle up for 5 Minutes of Mary – Dolly x 25 – Oblique Crunch Left x 20 – Oblique Crunch Right x 20 – Flutter x 30 – THATS ALL FOLKS

Moleskin

A picture perfect morning for a Fast Twitch workout.  Many of the Pax were shedding layers when they realized it was nearly 50 degrees at the start.  The initial plan was to leave campus for the COP, however, a Tahoe pulled in at 5:17 so we decided to continue the warm up in the parking lot to allow our late arrival to join us.  We completed the COP and the person was still in the car – another vehicle pulled in and abruplty exited the parking lot which again raised a few eyebrows.  Maybe the pax detered an early morning rendevous, or perhaps upon seeing the group that assembled the tardy onlooker decided it best to sit this one out – either way we were glad to see all of our cars still in the parking lot when we returned.

YHC was looking to inflct a full body beatdown today so a series of exercises with hard runs in between were the order of the day.  Frasier and Chelms led the way in the cuircut and all of the pax were pushing themselves to go faster – excellent work by all of the men this morning.  Hope everyone was sweating as much as I was – its always nice to break a good sweat in December.  Great pace on both trips to and from the Park – we definitely covered some ground out there in short order.  Thank you Chelms (AKA Tater Tot) for sending us off in the ball of man.

Announcements – Please visit the Website for the many F3 things going on in and around Charlotte and see the Weekly email for additional area51 information.  Great work being done by the men of F3.

Holiday Party at TR’s on 12/7 – See Evite for Info and sign up sheet.  Bring a bag of Can Goods and Carpool if you can.