9 PAX gathered in the gloom to start their week the right way. After an abbreviated disclaimer we were off.
Moleskin
Strong group of PAX out today. YHC managed to lead from the middle. Chalet and Bout Time were way out in front. Not sure which actually claimed the VT. Good to have Gangsta Mouse back out at DMZ. Aquafresh marketed my Q on the tweeter but was a no show. Always a pleasure to lead the DMZ pax. Thanks for the opportunity. Aye.
No announcements.
16 Pax answered the call this morning at Hydra. Here’s what went down:
Moleskin
YHC is a big fan of the WIB. Keeps everyone moving but generally together. Allows the Larry Birds — like Sprockets and Fog Horn — to push it without leaving the rest of us behind for good. Spackler volunteered that he had not had any alcohol in a few days …. he was a lot faster than normal today …. just saying. Gummy headlocked the guy walking the little dog … he clearly needs F3. Next time he will get the two guys in the Gymage. Plenty of mumble chatter as we got to rounds two and three. Thank you, One Eye … maybe. Always a pleasure to lead the Hydra PAX. Thanks to Gummy and Sprockets for lending me the keys.
No announcements.
21 Pax rolled into the Gloom at Carmel Road Park to see what YHC had in store to celebrate St Patty’s Day. Here’s what we did:
The Thang:
Moleskin:
Large group of PAX out this morning. Aquafresh social media marketing campaign is really working. Coldcuts surprised YHC when he asked if we’d be doing a Murph this morning. YHC was happy not to disappoint. Check Point (respect), Cold Cuts and Uncle Phil set the pace. Film Festival was unusually quiet. As a matter of fact there was not much mumble chatter at all. I guess that is the benefit of a WIB workout. You vs you. Everyone busy in their own personal pain cave. Thanks for the opportunity to lead. Always a pleasure at DMZ.
One Eye
21 faithful showed up in the cool gloom this morning for another edition of the #Hydra. No new guys this week so after a short disclaimer we were off. Here’s what we did:
Moleskin
Strong group out there this morning. Wanted to keep us moving, make it hard and keep it simple. Based on the mumble chatter YHC thinks he succeeded. Really enjoy watching Semi modify the call as he sees fit. True art form. Gummy called YHC out for the lack of creativity. Sorry man. Thanks to Hannibal for the take out and thanks to Marge for lending me the keys.
One Eye
8 PAX showed up for another episode of Fast Twitch — Swiper, Kirk and Sun Dancer did not. Here’s what they missed.
The Thang:
Fast mosey out of the parking left on Strawberr Lane left on Pineville-Matthews and keep running till we get to the second entrance to Calvary Church. The main event was three laps around the outside of the Calvary parking lot stopping at each of the 4 entrances for 25 reps of the called exercise. Round one was merkins. Round two was squats. Round three was LBCs. Larry Birds circle back to pick up the six. Once the six was in we headed back the way we came. Overall a solid workout with 6 miles + covered plus 100 merkins, 100 squats and 100 LBCs.
Moleskin:
Smaller group than normal today. Must have been concern that I might pull out old SOFA WIB workout. Not this time. YHC modled this after the first Fast Twitch I attended about six months ago. Not much mumble chatter out there so I’m going to call it a success. Rachel, Astro and Purell lead wire to wire — as always. But strong work overall by the PAX as no one was very far behind. Thanks to Duct Work for the takeout and to Rachel and Haze for giving me the chance to lead.
One Eye
Announcements:
Christmas party this Friday @ Sea Board in Matthews
Joe Davis run on 1/6. Discount code is F3FIA
12 studs gathered at SCMS for this weeks installment of Fast Twitch. Here’s what we did:
All-in we ran just under 6 miles and did some exercises. Or at least some of us did the exercises
Moleskin
YHC knew there would be a few PAX that were looking to tapper before the BRR this weekend so I tried to come up with something that would keep the group generally together. It was definitely a tapper week for some of the usual Larry Birds as YHC was able to stay on the lead lap. Also, the bathroom at SCMS is open at 5:05 am. Clean too. YHC was glad to hear learn this. Good luck to those running this weekend.
Thanks to Rachel and Haze for the opportunity to lead. Aye
One Eye
Announcements
A51 F3 Golf coming in October. Be sure to sign up.
10 men and met up on a cool August morning and were promised minimal running. Workout began with a run to Pellyn Wood down to the bottom of the hill on Gorham Dr. After the obligatory side straddle hop, we started with an unpleasant 10 minute Burpee ladder.
Minute 1: 10 Burpees
Minute 2: 11 Burpees
Minute 3: 12 Burpees
Minute 4: 13 Burpees
Minute 5: 14 Burpees
Minute 6:13 Burpees
Minute 8: 12 Burpees
Minute 9: 11 Burpees
Minute 10: 10 Burpees
By the end of the ladder, I think only Benefactor and Rock were still knocking out the Burpee’s (although one was slightly more audible than the other)
Then we progressed to:
30 second sprint up Gorham Dr followed by
30 murkins
30 LBCs
30 squats
jog back down
30 second sprints up Gorham Dr followed by
30 murkins
30 LBCs
30 squats
jog back down
30 second sprints up Gorham Dr followed by
15 widearm murkins
15 diamond murklins
30 Russian twists
30 squats
jog back down
30 second sprints up Gorham Dr followed by
15 widearm murkins
15 diamond murklins
30 Russian twists
30 squats
jog back down
and finally, one last 30 second sprints up Gorham Dr and run back to COT
total miles 3.2
total burpees 120
total fun score C+
Announcements
Welcome to Juko visiting from Durham. F3 nation in Durham is thriving.
The Give2give campaign only has a few days left, http://f3nation.com/2017/07/29/give2give-august-1-31-2017/
6 PAX gathered in 100% humidity to start their week right. Here’s what we did:
Moleskin
Swiper was supposed to lead today but didn’t. Apparently the new born is getting the better of him. Hamlet really enjoyed the symmetry of the workout. The Humidity was really high causing someone to comment that this would be a better winter workout. YHC will keep that in mind when Swiper cancels on me again later this year. Everyone was working hard out there but no one could catch Bout Time. That dude just keeps getting faster. Always a pleasure to lead the DMZ crew.
Aye. One Eye
18 PAX showed up at DMZ to start their week the right way. Bushwood did not but more on that later … Here’s what we did:
Moleskin
YHC was a substitute, substitute, substitute Q today. Bushwood agreed to take it a few weeks ago. At the time he said it would be a good way to taper before running a marathon this weekend. But when I sent him a text to confirm he was good to lead he said he didn’t want to risk hurting himself so he asked Swiper to take it. Sounded a little soft, but YHC wished him luck and emailed Swiper to confirm. Swiper replied that his newborn had been up the past two nights and he was “touch and go”. When YHC arrived at the AO this morning, Semi Gloss informed me that Swiper wasn’t coming but that Kirk was going to take the Q. But Kirk was no where to be found. Swiper and Kirk did post at 5:29:45 but did not have a weinke between them, so YHC took things into his own hands. Today’s workout was a variation of a workout we did at Casbah a few months back. I stole the idea from a Lee administered beat down at Bastion. Definitely a tough one – 4 miles, 100 merkins, 100 airpresse, 100 squats, 100 LBCs and 85 burpees (feel free to do the last 15 OYO – you know you want to). Swiper, Egypt, Cold Cuts, Bout Time and GI Jane were crushing it. Welcome back to Cold Cuts who looks to be fully recovered from a knee injury. Also, welcome to FNG GI Jane. He’s visiting his brother, Bout Time’s in between military deployments. Thanks for your service, Brother. Always a pleasure to lead the DMZ PAX.
One Eye
Announcements
Convergence next Monday at South Park Mall @ 7am at the Pavilion with 5k option (http://f3nation.com/2017/05/09/memorial-day-charlotte-convergence-how-do-you-say-thank-you)
Corner Office – New Boot Camp workout for summer Friday’s at 6am (http://f3nation.com/2017/05/18/introducing-f3-corner-office-summer-friday-especial)
17 PAX gathered in the gloom for their weekly dose of Fast Twitch. Little did they know they were about to receive a healthy dose of SOFA WIB. Here’s what we did:
Moleskin
Haze reached out last week to see if YHC could take an upcoming take the Q. YHC is a relative newcomer to Fast Twitch as my usual Tuesday post was SOFA WIB prior to its untimely demise so I was feeling a bit of pressure to do a good job. Lacking the creativity to come up with something original, YHC decided to bring the Fast Twitch and SOFA WIB worlds together by running a variation of one of my favorite SOFA WIB workouts – Maria Maria (ask Kirk about the name). Alf apparently spends most of his days reading back blasts from workouts he doesn’t attend as he quickly let me know that recognized this as a SOFA WIB retread. YHC goal was to cover a respectable distance running and provide a solid upper body beat down. We ran just under 5 miles (over a mile of it backwards) with a healthy dose of burpees, merkins and squats. Mission accomplished. Strong work by all of the PAX – even those that skipped many of the exercises (you know who you are, Semi). Humbling to work with this group and thanks for letting me lead from the six.
Aye.
One Eye