It was a nice morning with lower humidity and temps compared to the last few days. Eight men decided to come out and experience Beaker’s virgin Q. The topic of conversation all morning was about a rabbit that was found when three of the #F3DayZero faithful found upon their secret, prerun.
There was no disclaimer given because you already know what you are getting into when you enter the jungle.
Beaker has the first half of the Q and he started out like a veteran.
COP
Second half Frasier
Directions were given to find a partner with the opposite end of the spectrum in speed and pick a running rock. We headed back over to the Yellow Rose parking lot for some four corners. Since the BRR is less than three weeks away and all but one in our midst are doing the BRR we kept with the theme of running.
You and your partner runs to the end of each intersection in counter clockwise fashion. Once the first partner gets to the intersection they turn around and collect their partner until you reach the intersection again. The faster partner runs with the rock. At each intersection you do ten of the called exercises. First corner was ten hand released merkins, second corner ten 180 jump squats, 10 toe tap crunches, finish up with ten hand release merkins.
Rinse and repeat but this time no partners and no rocks. AYG to each corner and then turn around and collect the six. Same exercises as before.
Go back to collect the rocks and return to the basketball court for some partner work. You and your partner does fifty pull ups, 100 merkins and 200 LBCs with the rock.
Throw your rock back and end with three Mary exercises to ten. Flutter, Freddie Mercury and American Hammer.
Done! Although some ended sooner than when time was called.
Moleskin:
Thumper was the theme of the morning and there was much discussion about how it might be doing, what should have been done and if we should go back. Semi Gloss took the lead on the prerun and made the decision to save the critter. Radar believes in survival of the fitness and had no interest in helping. Hairball was too focused on his softball game to probably pay attention to either what Radar or Semi Gloss were saying on their prerun.
Radar was in his normal supportive mood. #Uplifter, #BeaconofLight. He brings the balance to the dynamics.
Semi Gloss continues to look more and more like a runner. I appreciated the offer from SG to rub out a cramp in his glute on the second half of the run.
Dear Abby is always strong, it helps to be in your twenties, and rips through every exercise.
The Swede pushes every week and it is easy to see how going to #F3FastTwitch and #F3DayZero has helped with his stamina. Keep it coming. BRR ready next year.
Strawberry despite acting like he hates running was consistently out front trying to chase down Dear Abby in the partner exercises. For a man that does not like to run you do it well.
Hairball like a true site Q noticed Radar’s sandbag attempt and did not fall into the trap. You can tell that the new site Qs do not even remember or pay attention to their elders. #AllGrownUp.
Beaker brought it on his first Q. A nice mix of running and hard exercises. He was able to keep his cadence despite a lot of mumble chatter about thumper during COT. Nice work and now you are in the rotation.
A couple of shout outs from the over fifty/sixty crowd of women this morning. Not sure how to take that but I know it makes my wife jealous when I tell her about some lionesses on the prowl. We really needed Haze so he could be getting digits.
Announcements:
Sign up for the mudrun and let Mermaid know when you do.
Run in the morning at 6:30 at the Arbo for a few BRR teams. Come on out.
Appreciate the opportunity to lead and fun banter. Nothing more guys than making fun of each other and passing gas as an old woman walks by (Radar).
There will probably be a prerun next Saturday morning but you probably won’t be invited.
Out!
14 men decided to forgo the fartsack and the warnings about the hot temperatures to come out and play at the track.
Quick safety briefing i.e. counting off and making sure someone had a phone and instructions were given about the plan and off we went.
The Thang:
We did a one mile warm up at second F pace. Once we hit a mile we did the Bratwurst inspired warm up i.e. walk on toes, heels, butt kickers and high knees. The instruction and challenge was try to get one more lap around the track then you normally get. The bell sounded and off we went heading to the South Charlotte Middle School track with the intention of being back at the AO by 6:10am.
Moleskin: This is a pretty simple workout on paper and in instruction but very hard in reality. You have the roller coaster hills running to the school followed by the track work and then you get to do the hills on the way back.
Everyone got between 5.5 and 7.5 out there today.
It was hot and humid. We should do a weight in sometime to see how much water we are losing on a day like today.
Everyone pushed hard to the very end. Strange Brew was certainly stretching himself. He came cruising in right at the start of COT. He has become a strong runner and post regularly at three running workouts a week when he is not traveling the globe.
Turkey Leg forgot his watch today and must not have realized how fast he was going because he was easily under a seven minute pace. Or maybe he was just faster since he did not have to wear a computer on his wrist.
Hopper and Hannibal were pushing each other to the very end. They had a nice rhythm and cadence to their strides. I am not sure but I feel they got an extra lap in.
Hairball and Buttermaker were stride for stride. Hairball thought it would be a good idea to run a quick six before his half marathon tomorrow. Who needs tapering. Buttermaker evidently has joined the world of twitter so be on the look out for his tweets. I still say tweeting needs to be part of Q school.
Shock and Awe, Ex Lax and Thurston were strong the whole time never stopping for a break or breaking their stride. Thanks for bringing the phone Ex Lax.
O’Tannenbaum slide in at the last moment. He was solid the whole time and continues to make strides in his running.
Gomer was having some muscle issues but that did not stop him from pushing through the workout. He ran the route back from the school without stopping.
Spackler #FreeRange is perfecting the run/walk method that Jeff Galloway speaks so highly of. He is continuing to ask daily about having more miles for the BRR. Based upon the absence of so several from the team I think you are slotted at the number four runner. Way to step up.
Champagne was obviously up for a challenge today because he would only run on the outside lane of the track.
Announcements:
F3 dads saturday at Francis Beatty Park at 9:00. Semi Gloss on Q.
Half marathon at the WWC tomorrow night.
8/1/15 be looking for more information about the morning long event stopping at several of the AOs. You can come and wish me a happy birthday.
Ghost runner tonight at 7:30 ABC parking lot Arboretum.
That is all. Have a great day and encourage someone that has not been out in a while to get back out.
Twelve men decided to ignore the warnings and the rain and posted at #F3FastTwitch on this beautiful Tuesday morning. A quick scan of the Pax and it was determined no FNGs. Just grizzled veterans. The disclaimer was given and off we went down WoodFox.
We did a mosey jog towards Rounding Run Rd. The instructions were given to find a partner of similar size and speed as we ran. Once we got at the intersection of the Rounding Run Rd loop we stopped for a series of warm ups. Butt kickers, high knees, walk on toes and heels inside, outside and regular. One gradual acceleration to get the legs warm.
The Thang:
Partner one ran one direction down Rounding Run Rd and partner two ran the other way until they met. Once they meet they do the called exercise. Partner one does sit ups while partner two holds in plank on partner one’s feet. The small twist was they must hand slap at the top of each sit up. Do ten total and then flapjack. Once the team has completed the exercise each partner returns the way they ran. Once back at the starting point you job back to the six until everyone has arrived. Once everyone is back you do partner bench presses. Partner one planks while partner two grabs partner one’s ankles and bench presses ten times total. Flapjack. We did this set four times total. After two sets we switched to new partners but did the same exercises.
Once we had completed our Round Run Rd circuit work we moseyed over to Rising Meadow Rd for sprints. Get back with your original speed partner. The exercised called for each team to sprint to each lamp post and back with a total of four lamp post. At the bottom of the hill, which was the starting point, each team does hand slap burpees. Starting at five and going down after each sprint.
Plank while waiting on the six.
Mosey back to the AO and that is it!
Moleskin:
There was some questioning of the Q this morning: “You do this at that other work out,” “We’ve already done hill work,” “This doesn’t look right.” I was not deterred.
Great effort by Mr. Brady pushing the whole time and then ceremoniously ringing out his soaked shirt at the end. Spring is here boys!
Haze must have being feeling swoll up from his workout yesterday because he blew by me at one point mocking me.
Flutie Flakes gutted it out with shin splits. You couldn’t tell because he was getting around Rounding Run with no problem.
Great seeing Chelms out. We are all thinking about your family and your brother. He is on our mind and in our prayers.
Semi Gloss made his return to #F3FastTwitch. He was asking in the beginning “where are going because I’m going to be slow.” Your not #BRR ready yet but your also not as far as you think.
It was good seeing #FreeRange out this morning; Hops, Purple Haze and Spackler. I guess we will be carrying the team this year since I never see TR or Radar anymore.
Great send off Hops and Flutie this morning.
It was a good showing by Glass Joe. I know he had to take a plane, helicopter and taxi to get here but hopefully it was worth it.
Garbanzo continues to show up to running work outs and continues to get stronger. Funny how that works. I appreciated partnering up.
Horsehead stayed true to form by consistently coming up with astute observations. It is always nice to have some levity in the group.
Sanka was always in the front of the Pax on Rounding Run and during sprints.
Thanks for the opportunity to lead. Hope everyone enjoyed it. I did. Have a wonderful day and make sure you tell people in your life how much you appreciate them.
Announcements:
Sign up and donate.
Possible convergence tomorrow with #F3Anvil and #F3Deathvalley in honor of Zip A Dee coming. Check Twitter for updates.
Posted on behalf of Fire Hazard
Frasier lead the men out and gave the disclaimer. Then informed the Pax that Fire Hazard was on for his inaugural Q.
26 men (including one visitor from Greenville, SC) came out to enjoy a beat down by Frasier and instead were treated to YHC’s Virgin Q. Although this workout was plagued with miscounts and botched cues, it was still a pretty solid beat down, in YHC’s humble opinion.
The Thang:
Mosey to the theater parking lot for COP:
Mosey over to the corner of the Regal and partner up.
Partner 1 runs around the theater
Partner 2 completes exercises
Flap Jack
Plank while waiting for the 6.
3 Rounds: Burpees, Squats, and Merkins (Combo of Diamond and Wide)
Mosey to Firethorns and take a seat on the wall:
Complete exercise on the wall then sprint around the islands.
Plank for the 6.
4 sets:
Mosey to the BIG hill by Firethorns for a round of 7’s (Burpees at the bottom and squats at the top)
Mosey over to the cars for Mary:
LBC X 30 (I.C.)
Flutter X 25 (I.C.)
Rosalita x 25 (I.C.)
Dolly x 25 (I.C.)
WWII x 25 (OYO)
COT
MoleSkin:
As I am approaching 3 months of enjoyable workouts with F3, I figured (with the encouragement of Mr. Bean, Frasier and Madame) it was about time for me to step up and contribute. It was an honor leading this group of men for my VQ. I appreciate the solid effort, and the friendly ribbing, from the PAX. As a final note, I did not remember the hill being quite that steep as I was planning this workout.
Thirteen men showed on a nice brisk morning for some Mud Run training. This was my first time Qing since I put the Bissell security on alert. My goal today was to avoid any further trouble while working the Pax hard.
This was a substitute Q for Madame since he is recovering from blisters.
Warm mosey with high knees and butt kicks towards the Bull Ring. Stop in a parking lot for a brief warm up.
SSH x 10
IW x 10
Mosey to the street where instructions were given to partner up based upon speed. The goal was as a team run up to the bridge that runs over Johnston road and do fifteen partner derkins. Partner one planks while partner two does the derkin then flapjack x 15. Run back to the stop sign across the street from the bull ring where partner one holds plank while partner two jumps over their partner x 10. Do this a total of five rounds.
Once complete mosey over to the grass median by the B of A building. Hold plank until the six arrives. The Pax spaces out in plank. Everyone jumps over the Pax planking until it is there turn. The last Pax then comes back through the tunnel of love. Each Pax follows. Vodoo said this was the longest tunnel of love ever. I can not confirm this but it was long.
Mosey over to the bottom of the hill in front of the B of A building. Partner up based upon size. Partner carry from the bottom to the top where the B of A sign was with two rounds each partner getting two turns to carry. Plank until the six returns.
Mosey to the fitness trail for one round of pull ups x 15; merkins x 20 and two laps through the parallel bars.
Mosey to the bottom of the hill before the AO. AYG too the second AO entrance.
Done.
Moleskin: The blueprint came from Madame and I modified as needed. Soft Pretzel and Brushback were Larry Birds all morning. Watch out Mud Run.
Honey Bee continues his march to recovery. I am sure is adrenaline shot up when I had to do a split on the partner hurdles.
Tuna and Chipotle were strong on the partner carry. Tuna is hard to catch in a straight sprint. That guy is underrated.
Brat continues to always set the running tempo and everyone else tries to hang on. He is looking for some BRR runners. Hit him up if you are interested in running. Looking to have fun not win.
The Clemson contingent are always strong at SOB workouts.
Flutie Flakes, Vodoo, Spinnner, Gomer Pyle all did work today. No slouches in this group and everyone was pushing one another without complaint. Or at least none that I heard.
Thanks for letting me lead and hope everyone has a great weekend.
Announcements: Look for 3rd F starting at Einstein Bagels April 28th. Hops to lead.
Today was billed as mud run training with your team. It started out innocent enough. Everyone got there early so we could pair up. Madame’s team of Bean and Outback were disappointed when their fourth, Mic Check did not show but Vuvuzela filled in nicely. The disclaimer was given. There must have been some excitement in the Pax because it took a moment to get everyone to be quiet.
The idea was to set a course a mile and a half long start to finish with obstacles along the way. We ran the course backwards so everyone would under the route and obstacle. The route started at the bottom of the Met Life parking deck and wound its way down Ballantyne Corporate Pl ending above the fitness trail.
Once the instructions were given and everyone, or at least one person in your team, knew where to go off we went. All the obstacles are done as a team so even if you finish first you must wait on your team to complete the obstacle. First obstacle was the bear crawl to the top of the first level of the parking deck. Next obstacle a two minute penalty area with two minutes of burpees. Up to the next level where you simulate the team going one at a time through the tire. At this point 5.0 rolls up on us. After a lot of “yes sirs”, “sorry” and an apology by Haggis that was not accepted the first official foray into mud run training as a team was cancelled. It was discovered that you are not allowed to do mud run obstacle training on Bissell property. Who would have known. Glad we cleared that up.
With the Pax’s tail between their legs especially YHC we rallied at the soccer field next to the Met Life parking deck. Mic Check realized that #F3TheBrave starts at 5:15 and not 5:30 but found us right after our scolding. After Mr. Bean successfully negotiated the release of YHC’s cones we got back to work.
Next obstacle was partner carry down and back with partners switching at the end of the soccer field. Follow Ballantyne Corporate towards the bridge. Along the way you do a series of up and overs around the trees; over under with the first team mate jumping over the first team mate, crawling under the next team mate followed by jumping over the last team mate until you reach the finish point; simulation of walking over the water on the log only using the street line as the log; tunnel of love with three team mates planking shoulder to shoulder while the fourth crawls under; down the hill and across the creek; over to the fitness trail for simulated rope crawl and parallel bars shimmy; finish with partner carry there and back.
The idea was to repeat the course if there was more time but due to our run in with Paul Blart we were unable to continue. We did two fast laps around the pond with twenty step ups at the end. Mosey back to the AO.
Moleskin:
Well there is plenty to talk about. From YHC not realizing that the fitness trail dead ends so crossing the creek was an audible. Certainly mud run worthy but I apologize to anyone that got their feet wet. The briers, Haggis had a better name for it, were a nice touch. My legs still feel a little burn from them or was it crawling on the grass so much.
The obstacles that we did not get to do in the parking deck was another penalty area, ten foot team wall climb and running around the parking deck twice at the top doing a total of four wall jumps. We will figure out how to make it all work. Feedback is helpful.
I appreciated everyone’s sense of humor and flexibility with the course. The dead end was not expected but there were only minor complaints. They may have been louder but luckily I did not hear them. Thank you to Rock Thrill for his head lamp. It helped with the creek crossing.
I enjoyed the second F doing the over and unders and tunnel of love.
F3 is great because it allows us to go out in the dark to exercise, laugh, push ourselves and each other. I bet there is no other place in the city where a group got together, jumped through a creek, did some silly (but hard exercises), got kicked out of a parking deck, laughed and encouraged one another. You cannot find what we do any where else and I appreciate each one of you coming out this morning for the fun.
Have a great day and leave comments about how we can improve the course or ideas about other obstacles.
Announcements:
Obstacle run #F3TheReservation 6:30am tomorrow.
Talk of a 3rd F Tuesday at Einstein Bagels following #F3Swift and #F3Bagpipe.
Fight club could use some more stiffs so Chiptole and Haggis can knock you around. Seriously boxing for 45 minutes is hard and may be one of the hardest workouts in the region.
Come out this Friday to the #F3TheBrave with your mudrun team for the upcoming Leatherneck in April. There are only two months until the official event. This week the workout is designed to work with your team. The course will simulate some of the obstacles you will face in April minus the walk in the creek and diving through mud.
Don’t worry if you do not have a mudrun team. We will pair you up once you get there. Come a minute or two early to make this process smoother and allow as much time as necessary to get through the course. We leave at 5:15am sharp and will return back to the AO by 6:05am.
In June 2013 Fraiser and Alf FNG’ed on the same day on a warm Saturday at Area 51. Today was our first co-Q and 6 other men (1 FNG) joined the two of us for a brisk workout around the Day Zero stomping grounds.
Wait until 7:01 to see if any of the site-Q’s (past or present) would show up. Nope. Nada. Not one. So off we went, each grabbing a medium sized rock on our way and out the back gate of the fields to the corner of Baybrook and Bevington. Drop off the rocks and head over to the grassy knoll / dog walk park just off Bevington. A bit of uneven ground and some frozen dog poop didn’t deter us from the COP.
– SSH x 25 IC
– IW x 25 IC
– Merkins x 27 IC (54 total for Iron Horse’s 54th birthday)
– Low Slow Squats x 20 IC
Audible in Ironhorse’s birthday. Partner up by size. All exercises are to 54. First exercise curb step up with partner carry; Second round partner one planks while partner two jumps over partner one, Flapjack; Third round partner one holds partner two’s feet while they do merkins. Flapjack; Last round 54 total over head presses while holding the other partner’s feet.
Five burpee jump ups to the bench while doing one leg squats on the bench.
Inch worm from parking lot to the benches for a series of merkins x 10 then inch worm back after each round. First round incline diamond merkin; second round incline wide arm merkin, third round incline regular merkin; Lunge walk this time to the benches for fourth round decline diamond merkin; fifth round decline wide arm merkin; sixth round decline regular merkin.
Frog jumps from parking lot to the benches with your rock. Diamond merkins x 10 frog jump back.
Frog jumps with rock from the parking lot to the benches five burpees with thrust with your rock.
Time for some unconventional Mary.
Line up on the curb elbow length from the next man. Russian twist with rock doing the wave. The first man hands the rock off to the man beside him all the way down and back that is one. We got to five.
Protractor with the same methology. We did five different degrees although many of the Pax could benefit from some yoga YHC included.
Last exercise. Line up shoulder to shoulder in plank position. Pass the rock underneath to the next man and back. That is one. Add in right leg up after round one; left arm up after round two; left leg up after round three and then right arm up after found four.
Pick up your rock and mosey back to the rock pile to deposit your rock.
This is were is got interesting. There were four younger guys on the playground doing something exercise related. After we stared and wondered for a while 54 pull ups between you and your partner was called. The side show continued as we completed our exercise.
Mosey to the parking lot and circle up for flutter IC x 20 with alternating fast, slow and real slow.
Done!
Sixteen bright eyed and bushy tailed men came to experience #F3FastTwitch on this fine, brisk morning. Once it was surveyed that there were no FNGs off we went with a quick lap around the AO parking lot to collect Mr. Brady.
The Thang: Fellowship pace down Woodfox to Rising Meadow for some warm ups.
Everything to the funny looking mailbox and then mosey back down to the bottom of the hill.
High knees; Butt kickers; Walk on your toes inside, outside, regular; Walk on your heels inside, outside, regular; 50%, 75% and 100% to complete the warm up.
Instructions to run your one mile race pace to the corner of Rounding Run and Raintree Ln. Plank till the six arrives.
Run your one mile race pace to the bottom of Raintree Ln just past the clubhouse. Plank until the six arrives.
5s called. Run to the top of Raintree Ln, about .4 miles and do the called exercise then return to the bottom for the called exercise. At the top do 180 jump squats at the bottom spider man merkins. Plank at the end, although there appeared to be a good bit of laying down when I arrived back with the six. I will not mention any names because they hid in the shadows.
Mosey to the top of Windbluff and find a partner of similar speed while you mosey.
One round on Windbluff. As a team run to the bottom and do ten hand slap merkins. Run back to the top. Partner one does a plank while partner two does five derkins with one leg suspended in the air and then five more with the other leg. Flapjack. Plank when you are done.
Mosey back to Rising Meadow for a suicide. The first three lamp post were used. Run and return at each lamp post back and forth until you have done all three. Once completed catch the six.
Mosey back to the AO. There was still enough time to do two AYG 50 meters.
Done!
Moleskin:
Great work out of all of the guys today. It is good to see the familiar faces and some new faces starting to post regularly. Fast Twitch is a great place to lead because there is so many options with the terrain. We got to see a lot of Raintree today.
It was great having Joker back out. He said it had been sixteen months since his last Fast Twitch post. Obviously the time off has not hurt you since you were up front with Turkey Leg and Hairball the whole time.
Mr. Brady continues to be dominate and fly up and down any hill that is put in his way.
There appeared to be some gas issues with many of the Pax today. The key there is always be up front or at least ahead of Joker and Spackler.
My #FreeRange teammates looked strong out there on the hills. We will only get stronger and continue our domination from last years event #anychallengers
Geraldo, Floor Slapper, Stage Coach and Good Hands are making great strides in their running and several have taken some time off or now starting to get serious about it. It will only make you stronger and more fit when you do the boot camp workout.
Buttermaker continues his good showings at #F3FastTwitch. He is getting faster and faster each time.
Alf, Soul Glow and Hannibal are work horses. Where ever we went they were always close behind the lead pack.
I was lucky enough to get paired up with Purple Haze for the team event. Always strong on the merkins. Must be from Radar chiding you so often at #F3DayZero. Guess you want have to worry about that since he doesn’t work out there anymore or at least doesn’t stay the whole time.
Thanks for allowing me to lead and I look forward to the next time.
Announcements:
BRR and Mud run sign ups.
Twenty three brave men came out to brave the frigid, well not really, temps for Long Haul’s inaugural debut. Time was called and off we went into the gloom of Stonecrest. Circle up in front of the theater for the warm up.
The Thang:
SSH x 25
Squats x 25
IW x 25
Merkins x 25
Mosey to the Fountains and partner up.
partner 1 does step-ups while partner 2 runs around both buildings then flip flop
partner 1 does squats while partner 2 runs around both buildings then flip flop
partner 1 does derkins while partner 2 runs around both buildings then flip flop
plank up until all are back
Repeato all three exercises
Hand off to Frasier for the last fifteen minutes.
Line up on the main road for Stonecrest starting at Firebirds and running back towards the AO stopping at every light post on the right side for the called exercise.
First round: Hand release merkins x 5. Plank at the end.
Second round: Russian twist x 10. Six inches protractor called.
Third Round: CDD x 5. Plank elbows/regular.
Fourth round: Hand release burpees x 2. Six inches
Fifth round: AYG back to the AO.
That is it.
Moleskin: This was the first boot camp lead for Long Haul. As we all know doing our first Q it can be intimidating but Long Haul made it look easy. It was well organized and the Pax had no problems following.
We did however interupt some construction crew. Next time we will incorporate the concrete blocks they were hauling out of there into the work out.
Solid effort out there by McGruber making a post from Raleigh. Strong effort. It was great seeing Mighty Mite back from out west and he is just as strong as ever. Run Stopper and Strange Brew continue to great leaders and moral support for all of the Pax. Big Tuna was always right behind the leaders and you can certainly see the changes since starting F3. It will not be long till he is leading at #F3TheMaul. Tutti continues to make strides coming back from his injury. It is great seeing him out there each week. All of our Respect Pax Puppy Love, Frehley’s Comet and Rip Curl show how to get it done each week.
Heartbreaker did not seem like he missed a beat despite taking over a week off. Outback, Chiptole, Lugie, Crabcake and Madam Tussauds are the regulars at the #F3TheMaul and are constantly encouraging other Pax.
I was nice seeing a fairly new face The Commish and congrats to my neighbor Fire Hazard on making it out to his second post in a week. I think we have a convert.
Finally Haggis was laying back until the end when AYG was called. In typical Haggis fashion he went from taking it easy to full out competition mode. It is nice to be able to turn it on and off when ever you want.
Sorry for the tardy back blast.