15 men arrived at #FastTwitch to make themselves a little bit better this morning. YHC is sporting a sweet rental mini-van and apparently its clock is 3 minutes slow. Rolled up only to realize it was 0514. Still had 15 seconds to spare and since we had a group of veterans, off we went
MAIN EVENT
Warm up run out to 51 and headed east to Raintree Ln to the random office building parking lot area
IW x 20
Merkin x 15
Mountain Climber x 20
Mosey over to Smokerise Hill Dr for a Triple Nickel (2 miles total)
Jump Squat x 5 at bottom
Merkin x 5 at top
LBC and squats while waiting for the six. Alf and ‘Bout time were over achievers and ran one more leg.
Run down Rounding Run Rd to the loop at the end. Find a partner and run in opposite directions around the loop. Once partners meet, perform 5 hand slap merkins and continue back in same direction as started. Perform 5 hand release merkins back at the starting point. Repeat one more time in the opposite direction as the first time.
Run back SSMS and we’re done. 6.0 miles covered.
MOLESKIN
Perfect weather on this first day of March. Alf and Bout Time led the way this morning and Turkey Leg proved he is still fast even with an injured knee. Strong work by all of the PAX. There was some chatter in the beginning surrounding the dead cat during a DZ post earlier this year. This is YHC’s first Q at #FastTwitch and was a little anxious not knowing the way around Rain Tree. Did some studying on Google Earth the other night and discovered the streets of Rain Tree have some funky names. FT is becoming one of my favorite places to post. Thank your TL and Haze for the opportunity to lead.
No matter what is planned for this week, YHC will look like a hero providing the track is not involved. This is YHC’s first Q at #F3FastTwitch with practically zero familiarity of the Rain Tree streets. Look out…
Below are some highlights to expect on the Rain Tree streets:
* 1 mile warm-up run
* 2 mile Triple Nickel
* Partner running on Rounding Run Rd
* some other stuff if time permits
Will cover 6+ miles.
15 men waited in their vehicles until 0528 to avoid the 23 degree weather as long as possible. YHC gave short disclaimer and off we went.
THANG
Run South on Pineville-Matthews. Pit stop at Elm Ln intersection for some SSH. Continued running to Day Zero AO for the main event.
SSH X 10
Merkin X 20
Mountain Climber X 20
Imperial Walker X 20
Find a partner and one lifting rock per team. 3 rounds of lifting and running around the 1/3 mile circle.
Round 1 – Partner 1 performs chest press while partner 2 runs a lap (flip flop)
Round 2 – Partner 2 performs curls while partner 2 runs lap (flip flop)
Round 3 – Partner 2 performs triceps extensions while partner 2 runs lap (flip flop)
Plank up while waiting on the six.
Run back to Anvil parking lot for 5 minutes of Mary.
Flutter
Freddy Mercury
Dying Cockroach
LBC
Russian Twist
AYG back to launch spot and we’re done!
MOLESKIN
YHC slacked in posting this back blast but had to get it out before the next posting. The goal for the day was to keep moving. YHC did not realize that a FiA group meets at Day Zero on Wednesday. They were running the track as the PAX arrived to the site. It definitely pushed the PAX to run a little faster and lift a little more as they ran by. YHC learned a lesson about lifting cold rocks in 23 degree weather for an extended period of time. Not the best call. The PAX worked hard and covered 3.2 miles. Hairball was the overachiever of the group with a solo pre-run at 0500. Always an honor to lead at #F3Anvil.
25 men decided to better themselves this morning. Perfect weather at 48 degrees. Veteran crew today so YHC gave quick disclaimer and off we went.
Mosey to Bonefish Grill parking lot (.30 mi)
COP
SSH X 10
Flutter X 25
Dolly X 25
Heels to Heaven X 25
Mosey across Carmel Rd to parking lot behind Re/Max for the main events
THANG
Merkin Ladder:
Run across parking lot for 20 Merkins. Run back for 19 Merkins. You get the point…. Work down to 10.
(Plank work and AB work while waiting on the six)
Triple Nickel:
Slightly graded hill (Carmel Executive Park Dr) from Re/Max parking lot to PNC Bank.
Top: 5 Burpees
Bottom: 5 Jump Squats
Repeat 5 times (each repetition was .20 mi)
(Plank Work and Squats while waiting on six)
Partner Work:
Everyone pair up (size/speed does not matter)
Partner 1 runs to end of parking lot and back while partner 2 completes called exercise. Rinse and repeat with other partner.
Round 1 & 2: LBC
Round 3: Carolina Dry Docks
Run back to launch site with burpees along the way. Total of 3 sets of 5 count each. AYG from McMahan Dr. to Launch site. 10 burpees OYO and we’re done!
MOLESKIN
Awesome turnout today, nearly doubling up the count I saw for #F3TheBrave (ok, there’s my small jab for the day). We covered 3.25 miles and everyone pushed hard. YHC decided to take the PAX to a different location than usual. There was a curveball when the parking lot for the Merkin ladder was pitch black. YHC did a “drive by” yesterday morning after Rebel Yell and the lights were on. Apparently the lights come on at 06:00. Merkin Ladder was tough as always. It was dark but YHC is confident the PAX maintained perfect form. Run stopper and Mermaid are machines when it comes to Merkins. Run Stopper, that was cruel calling 6 inches in plank work after the Merkin Ladder. As always, a pleasure to lead this fine crew.
Announcements:
Toys for Alexander Youth Network – Please bring gifts next Friday. Escargot attach more details on the types of gifts needed and he will be here to collect. Come on guys… Let’s contribute for this great cause.
Run Stopper – Need volunteers for Holy Angels Wrestling tournament hosted by Charlotte Catholic. 80 wrestling teams at Bojangles coliseum on January 1st & 2nd. Run Stopper will be tweeting out volunteer signup sheet.
Christmas Party – Tomorrow night
Today was YHC’s first trip to The Maul. 15 men, including an FNG (Earmuffs) gathered in the parking lot next to some rotten berries that had fallen from a tree above. They smelled pretty bad. 05:15 hit and off we went through the parking lot for a .30 mile warm up run.
COP:
SSH x 10
Flutter x 20
Dolly x 20
Heels to Heaven x 20
LBC x 20
THANG:
Mosey to the front of the Movie Theatre parking lot for a Merkin Ladder. Start with 20 merkins, run across parking lot for 19 merkins, then back for 18 merkins. PAX worked down to 10 merkins and then planked and performed ab work while waiting for the six.
Mosey over to the Murder Horn (I think this is what it is called) for a Triple Nickel. We started at the top of the hill with 5 squats. Ran to the bottom for 5 jump squats then back up. Repeat 5 times.
Mosey back to the launch site for 5 burpees OYO
MOLESKIN:
Thanks for the invite to lead this morning Wing Man. There is a strong group of men at The Maul and everyone pushed hard. Iron Horse broke out the Merkin Ladder at Anvil earlier this year so I figured it would be a good one for this morning. 155 Merkins in total for those of you counting. The Murder Horn was brutal. When planning the Triple Nickel I did not realize how long the hill was. Welcome FNG – Earmuffs (Eric Bradbury). Eric wore headphones to the workout, hence Earmuffs. We covered 3.2 miles this morning.
ANNOUNCEMENTS:
Joe Davis Run – January 9th – Sign up online for 5k and 10k options
Thanksgiving Day Turkeybowl has been moved to Matthews Sportsplex @ 7:30am
12 men showed up to the work week right on a fall like morning.
COP
Mosey to the top of the parking desk
IW X 25
SSH X 25
Slow Squats X 15
Thang
Mosey to bottom of the parking deck for a Ladder/Merkin run.
Run up first ramp and down for 5 merkins at the bottom. Run up to top of 2nd ramp and then back down for 10 merkins at the bottom. Repeat until you get to the top ramp (6 levels) increasing the merkin count by 5 after each rep. Total merkin count = 105. Total distance covered = 1.70 miles
Mosey to Practice Football Field for the Wheel of Death
16 cones were placed in a circle spaced 11 yards from a cone located in the center. An exercise was labeled at each cone. A total of 8 unique exercises repeated twice totaled the 16 cones. PAX each started at a cone, performed the exercise and bear crawled to the middle cone and back. Rotate to the next cone in a clock wise rotation. Next exercise is followed by a run to the middle cone and back. Bear crawl to the middle cone on ever other exercise. This was repeated until 0628 before returning for Name-o-rama.
Jump Squats X 25
Merkins X 25
Dry Docks X 25
LBC X 50
Turkish Get-ups X 10
Burpees X 15
Heels to Heaven X 25
Cinderblock lifts – Curl X 15, Press X 15, Extensions X 15
Moleskin
Strong crew today as we got in 2.40 miles. Chelms and Escargot both admitted to fartsacking. Escargo was up late watching the Broncos (however, Lambeau and Lorax did the same) and Chelms did not have an excuse. We will be a little understanding since he did the BRR last week. Shake Weight (FNG) was brought today by Gerber. Shake Weight is from Galax Virginia where there is a Nautilus manufacturing plant. Bow Flex was on the table before Lambeau threw out Shake Weight. Thank you for the opportunity to lead
Announcements
3rd F at Panera on Carmel/51 after Friday workouts
Mud Run sign ups extended to October 3rd
26 men arrived at Bagpipe on a cooler fall like morning. No new guys so YHC made a quick disclaimer and off we went.
COP
SSH X 25
Flutter X 20
Dolly X 15
Heels to Heaven X 15
Mosey to parking lot entrance on Ballantyne Corporate Pl
THANG
Brixham Hill Triple Nickel – Run up hill to bridge for 5 burpees and back down to beginning for 5 jump squats. Repeat X 5. (Each round is .33 miles)
Plank for about 2 minutes and then 30 LBC in cadence while waiting for the six to finish.
Mosey back to Snyder’s Lance parking lot for a Merkin Ladder. Run across parking lot for 20 merkins then back for 19 merkins. Work back and forth all the way down to 10. YHC called an audible when we got down to 15.
Mosey to Loch Ness and find a spot on the wall
Jump ups X 15
Dips X 15
Decline Merkins X 15
Run a lap around Loch Ness and plank up while waiting for the six
One last run to the end of Costigan Ln around loop before returning to launch site
MOLESKIN
Dear Abby had a last minute conflict and YHC received a text at 22:00 last night to take Q for this morning. We had a veteran crew so YHC decided to start with an intense Triple Nickel designed by Brushback and Mermaid. It’s called the Brixham Hill Triple Nickel but is actually on Ballantyne Corporate PL. Brixham Hill sounds much better. YHC was feeling ambitious and thought a merkin ladder would fit in well. Bad call right after that triple nickel. The PAX was hurting so an audible was necessary.
Strong performance by all this morning as we covered 3.5 miles. Thank you for the opportunity to lead.
ANNOUNCEMENTS
HDHH on Wednesday, 9/2 from 5:00 – 8:00 at Mellow Mushroom on Selwyn – 20% off food, drink specials. 10% of sales goes towards Nicaragua bridge mission trip. Bring your friends and family by for some dinner and drinks to help this great mission.
Mud Run 10/24 – Contact Mermaid if you are interested or need to get on a team
Worlds Fastest 5k – 5 man team – 10/17 at Nations Ford High School
Spartan Beast is the 2nd week in November. Champagne has more information if interested
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.
Sorry for the delay in this back blast. 37 men showed up at Bagpipe for my 37th Birthday. Couldn’t have planned it any better than that. YHC had a group of friends post (2 of which were FNG’s) which was pretty cool.
THE THANG
COP
SSH x 37
IW x 25
Merkin x 37
Mountain Climber x 37
Split group into 2 teams. Half went with Mic Check and the other half followed YHC.
Mic Check’s Group
3 sets of the following:
Pull ups / Merkins / Supine pull up or dips
Hill Ladders
5 – 6 count burpees (1 Hill)
10 – 6 count burpees (2 Hills)
5 – 6 count burpees (3 Hills)
10 – 6 count burpees (4Hills)
5 – 6 count burpees (5 Hlls)
Team sprints with merkins and mary while you wait.
10 more 6 count burpees on the mosey back. AYG home.
Margo’s Group
Partner up and circuits around Loch Ness. Partner 1 runs a lap and partner performs an exercise
Round 1 – 20 jump ups / 20 Dips / 20 Decline Merkins
Round 2 – Squats until your partner finishes
Round 3 – 20 jump ups / 20 Dips / 20 Decline Merkins
Round 4 – 17 Burpees
Mosey to parking lot for some 30 yard sprints from the belly position.
5 Merkins – Sprint
10 Merkins – Sprint
5 Merkins – Sprint
5 Merkins – Sprint
Elbow Plank – Sprint
5 Merkins – Sprint
Mosey back to cars for Mary
LBC x 37
6 count burpees x 10
Flutter x 20
6 count burpees x 10
Moleskin
Strong showing today including 4 FNG’s. Thanks for coming out (Canadian Bacon, Estrogen, Left Out & Piranah) and looking forward to see you guys again soon. This was my first time on Q at Bagpipe and I was a little nervous about getting lost out there so I decided to keep it simple and stay close. It’s fun to Q on your birthday and thanks for the opportunity to lead.
Fourteen men arrived at Anvil to work off the tacos and dos equis from last night.
The Thang:
Run .30 miles through the Anvil Parking lot
SSH x 20 IC
Merkin x 10 IC… Hold it
Shoulder Taps x 15 IC… Hold it
Wide Merkin x 10 IC
IW x 20 IC
Mosey to bottom of North Face for 5 Polish/Turkish Get-ups. Run up North Face and perform 5 burpees (Repeat 3 Times)
Mosey to the parking lot area near the baseball field for some circuit work. Divide into groups of 3 and find a group lifting rock. Person 1 remains at ball field to do some rock lifting. Person 2 & 3 run to the “Snack Shack”. Person 2 remains at the Snack Shack for some leg and upper body work while person 3 runs back to the ball field to relieve Person 1 who will run to the Snack Shack to relieve person 2. Well… I think you get the point. Repeat until the PAX has completed all exercises.
Ball Field Exercises- Round 1: Curls Round 2: Chest Presses Round 3: Tricep Extensions
Snack Shack Exercises- Round 1: Step-Ups Round 2: Dips Round 2: Derkins
All you got back to the launch area
4 MoM:
Flutter x 20 IC
LBC x 30 IC
Heels to Heaven x 20 IC
Forearm Plank for last minute
Moleskin:
Strong group today at #F3Anvil covering over 2.5 miles. Hopefully the 45 minutes burned off all those calories from Cinco de Mayo. Thank you for the opportunity to lead this morning. This was YHC’s first Q at Anvil and it was rather difficult to plan as there are so many great options.
Announcements:
#GOAT2k15 is this Saturday at 6am leaving from #Muthaship
7 AOs
13 Miles
Top 10 Qs