Author Archive One Eye

Triple Triple Nickel

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:

  • COP – SSHx20 and IWx20
  • Mosey out of the parking lot turn right on Summerlin and proceed to intersection of Summerlin and Abbotswood.
  • 1st Triple Nickel on Abbotswood starting on Summerlin run up to Brynwood with merkins at the top and jump squats at the bottom.
  • 50 LBCs while waiting on the six
  • Mosey up Abbotswood turn right on Windyrush to the intersection of Windyrush and Foxworth.  Plank while waiting on the six.
  • 2nd Tripple Nickel on Foxworth starting on Windyrush run up to Bedsfordshire with merkins at the top and squats at the bottom
  • 50 LBCs while waiting on the six
  • Mosey down Windyrush turn left on Abbotswood to the intersection of Abbotswood and Summerlin.
  • 50 Rosilita’s while waiting on the six
  • 3rd Tripple Nickel on Abbotswood starting on Summerlin run up to Brynwood with merkins at the top and jump squats at the bottom.
  • Mosey back up Summerlin turn left on Rea and back to the school parking lot
  • 50 Freddy Mercury’s
  • COT

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

Not an Old SOFA WIB Workout

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

Is that bathroom really unlocked ?

12 studs gathered at SCMS for this weeks installment of Fast Twitch.  Here’s what we did:

  • Mosey out of the parking lot and down 51 to Davie Park
  • Half-mile repeats running from one parking lot to the other parking lot.   Stop each loop to do Merkins x20, Squats x20, airpresses x20 and LBC x20.  AMRAP till 6:05
  • Mosey back to the school

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.

Just what the Dr ordered ….

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/

Winter Workout

6 PAX gathered in 100% humidity to start their week right.   Here’s what we did:

  • COP – SSHx20
  • Mosey to intersection of Carmel & Camilla
  • 1 mile AYG – Run down Camilla to the back of Carmel Middle School and back
  • Gather in the parking lot at CoC – Mary while waiting on the six
  • Mosey to the center of CoC for main event
  • 5 rounds / 4 exercises / 20 reps each – Merkins, Squats, Dips, LBCs.  After each round of exercises run a lap around the bottom of the CoC parking lot
  • Mary while waiting on the six
  • Mosey to intersection of Carmel & Camilla
    1 mile AYG – Run down Camilla to the back of Carmel Middle School and back
  • Gather in parking lot at CoC
  • Mosey to the wall for People’s Chair – 2 rounds
  • Mosey back to Carmel Road Park parking lot – finish with 10 burpees OYO
  • COP

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

Bushwood’s Q

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:

  • Run up Camilla continuing until we reach Fernbank.  Stop at each of the 5 speed bumps along the way for 10 burpees OYO.
  • Plank for the six
  • Main Event – One Eye 400.  Do 25 reps of each of 4 exercises (merkins, air presses, squats, LBCs) then run a lap (Fernbank / Pepperdine / Innesbrook / Camilla).  Rinse and repeat 4x
  • Plank for the Six
  • Run back to Carmel Road Park stopping at each of the 5 speed bumps along the way fo 5 burpees OYO.
  • COP – Roselitax30; 10 burpees OYO.
  • COT

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)

 

 

SOFA Twitch

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:

  • Run from the school to the corner of 51 and Rea Rd. Plank on the six.
  • Split into two groups – one on each side of Rea Rd – for the main event.
  • Run up Rea to the intersection of Rea and Colony
  • Forward run to the first light pole flip to backwards run to the second light pole — Stop for 10 burpees
  • Forward run to third light pole and flip to backwards run to the fourth light pole – stop for 10 Merkins
  • Forward run to fifth light pole and flip to backwards run to the sixth light pole – stop for 10 squats
  • At each names street stop for 10 two count flutters
  • Rinse and repeat up and back
  • Run from corner of Rea and 51 back to the school. Larry Birds circle back to pick up the six.
  • COP for 3 minutes of Mary – Rosalita, Heals to Heaven, LBC.
  • COT

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

One Eye 500 – Centurion Edition

22 strong posted in the gloom at Centurion for an unexpected, but highly effective WIB like beat down. Here’s what we did:

  • 5:30 – COP – SSHx20, IWx20
  • Centurion mile – run up Little, right on Carmel, right on 51, right on Johnston, right on Walsh, right at the parking deck
  • Assorted Mary while waiting on the six
  • Mosey to the parking deck for the main event – The One Eye 500 – 5 rounds of 5 exercises (burpees, air presses, merkins, squats, LBCs), 20 reps each exercise and then run to the top of the deck and down the center staircase
  • Assorted Mary while waiting on the six
  • Centurion half mile – run down Walsh, left on Johnson, left on 51, left on McMahon, left on Little, left at parking lot
  • COT

Moleskin

Strong group of PAX today. YHC has not been out to Centurion since early in my F3 days.  Great AO.  Definitely wanted to find a way to use the parking deck.  Mumble chatter was at a minimum – which means the workout was just hard enough. The 5 sets of 20 Burpees was definitely a crowd pleaser.  Strong group of Larry Birds – Rachel, About Time, Chelms, missing a few – that’s what happens when you are leading from the middle…  Was an honor to lead at Centurion today.  Thanks to Chelms for lending me the keys.

Aye.

One Eye

Announcements:

Saturday Coaching – see Chelms if you can participate in Saturday outings with young boys needing strong male leadership in their lives
Ronald McDonald House – see Abacus if you want to volunteer to serve dinner at RMH.

Christmas Convergence

24 men showed up at Carmel Road Park for a special DMZ / Matrix post Christmas convergence.  Here’s what we did:

  • COP — SSHx25
  • Run to Carmel Presbyterian Church and plank on the six
  • Sevens on the horseshoe with Hand Release Merkins and Turkish Getups
  • Mary while waiting the six
  • Run to Broad Hollow Drive and plank on the six
  • Mosey to the bottom of Broad Hollow for Partner work — 3 exercises (Merkins, Squats and LBCs) with 200 reps of each.  P1 does the exercise while P2 runs to the top of the hill and back
  • Mary while waiting on the six
  • Run to the entrance of Carmel Middle School and plank on the six
  • Run back down Camilla stopping at each of the 9 driveways on the left and the end of the street for 5 burpees
  • Mosey to the Church of Charlotte and plank on the six
  • People’s chair / air press — 3 sets of 25
  • Mosey to Carmel Road Park parking lot for 6 minutes of Mary
  • COT

Moleskin

Great group out there today.  YHC wanted to burn off the Christmas feast with a combination of running and exercise.  Mumble chatter tells me that I was on point.  Thank McGee for the Burpee ladder.  YHC wanted to help him get his 100 burpees in for the day.  Kirk showed up late — even with the 7am start time and was hoping he had already missed that part of the workout.  Always an honor to lead this group of men.  Aye

One Eye

Announcements

DMZ will converge at Matrix next week (1/2).

DMZ Ring Run

13 of South Charlotte’s finest chose to start their day with a serious down painment at DMZ.  Here’s what we did:

4 x 1 mile run starting at intersection of Carmel and Camilla, run down Camilla following it to the right and continue on Lori till it dead ends then turn around and run back.

First mile 10 merkins at each speed hump and each turn = 10 stop and 100 total merkins

Second mile 10 squats at each speed hump and each turn = 10 stop and 100 total squats

Thirds mile 10 LBCs at each speed hump and each turn = 10 stop and 100 total LBCs

Fourth mile AYG with not stops.

Assorted mary while waiting for the six.

Mosey to COC parking lot for 3 sets of Peoples Chair for 1 minute followed by 10 burpees OYO.

COT

Moleskin:

Strong group out there today.  YHC could really feel the enthusiasm from the PAX as he gave the instructions. There was a lot of concern about the 9 driveways on the right.  Not sure why.  Not much opportunity for mumble chatter.  Swiper, Rachel, Cold Cuts and Agony were the Larry Birds today.  Always a pleasure to lead the DMZ PAX.

Aye. One Eye