Author Archive Rachel

So This Isn’t WAMRAP?

A nice sized group of 21 today at the three headed dog for what turned into a slightly shortened WAMRAP. Sorry not sorry.

The Thang

Mosey over to the parking deck and up the ramps to the top. Circle up for COP that consisted of Merkins, IW, LSS, Mountain Climbers, and Plank Jacks. All in cadence. All x10. Head down the stairs over to the parking lot next to the parking deck. This would be the start of a circuit. We went through it together the first time. Once the learning phase was over, some completed / some attempted the circuit three more times. The circuit went like this. Lunge walk across the first set of lines of the parking lot to the first median. Cross the median to the next set of lines to alternate at each line 5 Merkins and 5 Squats. Run over to the first stairwell of the parking deck. Do 5 Burpees there are the bottom level and then run up and back down that stairwell. Head to the other 2 stairwells and repeat. Once back down the third stairwell, run back to the start. This took up almost the whole time. Gather everyone up and head back to the launch for maybe 2 minutes of Mary. Done.

Naked Moleskin

Thanks everyone for coming. That was fun. Hope everyone got something out of it. One name was left out. It was something like Leonard maybe? Shout if you know.

The Lumpy Starfish

14 Pax were treated to some cool temps and hilly running this morning.

The Thang 

Mosey out of the parking lot. Left on Providence. Cross over to the other side of Providence and continue down it. Right on Lakeside Drive. Go until Lakeside meets up with Valley Road and Alpine Circle. Stop there for instructions. This point would become the center of a starfish. This particular starfish had four legs. Leg one was the far end of Lakeside. Leg two was the end of Valley. Leg three was the other end of Lakeside at Providence. And leg four was the end of Alpine. Starting in the center, run to the end of leg one, turn around and come back. When you get back to the center, 20 jump squats. Repeat with legs two, three, and four. Actually, keep repeating the one, two, three, four pattern until 6:05 when we would meet up to head back to the launch. That’s it.

Naked Moleskin    

Great work today gentlemen. That’s a south Charlotte hidden gem. There’s not a flat spot to be found back in there. The downside is that it is quite dark in several places. Hence the call for headlamps. Hope everyone enjoyed.

Leg Day Comes to The Matrix

12 fine men gathered this morning at The Matrix to get a little better. Well, maybe only half of their body got a little better.

The Thang

After a brief disclaimer, off we went. Ran a lap around the school ending in the parking lot at the front of the school. Circle up for COP. COP was IW x 10, Plank Jacks x 10, and LSS x 10 all in cadence. Walk over and line up on the parking spot lines. We would stop at each line for 2 Monkey Humpers all the way to the end of the parking lot. Run back to the start. Repeat but with 3 Jump Squats at each line. We finished this with Lunge Walking to the end and then running back. Head to the wall in front of the school for People’s Chair. While in the Chair position, each Pax would take their turn doing 10 Jump Squats. Head back over to the same parking lot. Line up on the first large tree on the left. We would use the large trees to do suicides with leg exercises at each turn and Mary each time you got back to the start. Round 1 Jump Squats x 10/LBC x 10, Round 2 Reverse Lunge x 10/Flutters x 10, Round 3 Sister Mary Catherin x 10/Freddy Mercury x 10, Round 4 RDL x 10/Heels to Heaven x 10. Head back over to the wall. We did People’s Chair again, but with leg lifts in cadence this time. This didn’t work as well as YHC had hoped so it was quickly abandoned. Run down to one of the light poles along the main entrance. Here we would do a round of Lt. Dan followed by a sprint either to the stop sign or back to the initial start point. Lt. Dan is basically Jack Web for your legs. So 1 Squat, 4 Lunges/2 Squats, 8 Lunges, etc. We did this until time expired. Believe we made it to 6/24. Done.

Naked Moleskin

Great work today men. Thanks for playing along with the leg day thing. YHC has been limited when it comes to upper body movements due to an injured shoulder so improvisation was the name of the game. Thanks Squid for the take out.


-The Matrix need Qs.

-The CSAUP Vagabond is coming up on 11/11.

This May Be A Bad Idea

14 men gathered this morning to get a little better.

The Thang

After a brief disclaimer, we headed to the fake grassy knoll for COP. COP consisted of 15 x Imperial Walkers, 15 x Plank Jacks, 15 x Low Slow Squats, 15 x Mountain Climbers, and 15 x Merkins. All in cadence. Next we would mosey off campus, across 51, and made our way to the bottom of LC in Five Knolls where YHC’s car was waiting with goodies. Pop the trunk and bring out 4 fire hoses. We broke into teams on each fire hose. We would do 7s as a team dragging the hose up and down the hill with Jump Squats at the top and Merkins at the bottom. In case anyone not there is reading this, it sucked. Bad. When done, we rolled up the hoses and put them back in the car. We did a little Mary before heading back. Mosey over to the rock pile near the baseball field. Grab a lifting rock and bring it to the light post in the middle of one of the parking lots. YHC had 5 cones set up for a starfish. We only had time for one full starfish. We did Lunges at the ends and Louganis with the rock in the center. When that was finished we did 20 Flutter Presses in cadence, and then returned the rocks. Mosey back to the launch. There was 1 minute remaining so we held plank. Done.

Naked Moleskin

Great work today men. Thanks for playing along with YHC’s seemingly crazy idea. The Rock Zero checkboxes were checked. Most had at least 4 miles today. There was teamwork and a few heavy things were involved. So there you go. Thanks to Flipper for the take out and to Marlin for the ride back to the car.


BRR team upnover is looking for a runner. Contact Flipper is you are so inclined.

The beer run (not to be confused with the beer mile) is next weekend. See #beerrun Slack channel.

What Was the Other Option?

14 men for this week’s edition of Fast Twitch. It’s BRR season so lots of running and hills are to be expected. YHC was happy to oblige. Though expected, that still doesn’t make it any more pleasant.

The Thang

Simple enough workout. Warm-up mosey to the bottom of Whitethorn where it meets 4 Mile Creek using Providence and Raintree. Hold there to give instructions. We would be doing a suicide on Whitethorn using the 5 roads (Nettlewood, White Dove, Stonemark, Deer Park, and Raintree) that are along the way as the turn arounds. When you get back to the bottom of Whitethorn, do 20 jump squats before continuing with the next running section. Meet at the Raintree end of Whitethorn at 6:10 to head back to launch. That was it.

Naked Moleskin

Nice work men. That was definitely unpleasant. Hope everyone enjoyed. The title is from Purple Haze. Before the workout YHC mentioned there were two options. So as we were moseying down Whitethorn he asked what was the other option. You see, Mr. Haze is not shy about his dislike for Whitethorn. It has been mentioned a few times before. But at that point it was too late for YHC’s other plan. Whitethorn it was. FYI the other wasn’t much better.


Searching for BLIMPS

6 went searching for BLIMPS this morning and found them and more.

The Thang

After a very brief disclaimer, we were off. Head out of the parking lot and take a left on Ballantyne Commons. Take a left on Meadow Run. Stop at the end of Meadow Run where it meets Thornhill Club for COP. Merkins x 10, Mountain Climbers x 10, LSS x 10 all in cadence. To really get things started, we would run around the “block.” The block was to run down Thornhill Club to Elmstone. Take a right on Elmstone. Take a right on Elm. Take a right on Ballantyne Commons. Take a right on Meadow Run to end up where we started. While running around the block, we would stop at each street on the right including the turns for 5 Merkins and 5 Jump Squats. Round up the six when finished. Next we would head to the parking lot of the Thornhill pool. That’s where BLIMPS were introduced. Here’s the breakdown:

Burpees x 5

Lunges x 10 (each leg)

Imperial Walkers x 15

Merkins x 20

Plank Jacks x 25

Squats x 30

We did the routine together in the parking lot to familiarize everyone. Then we took it on the road. Head out of the parking lot and take a left. Run to the end of Elmstone to the cul-de-sac. Perform the BLIMPS there and then head back to the parking lot. Gather the six and do a little Mary. Repeat the previous set but this time take a right out of the parking lot to head to the top of the Murderhorn. At this point time was beginning to run low, so we headed back to the launch. Done. Most got over five miles and plenty of other exercises.

Naked Moleskin

Great work today men. That was fun. Great to see Chin Music at The Brave. Hopefully it was a good experience. Thanks Fire Hazard for the take out.


-F3 Dads tomorrow at 0900. Both locations. Ballantyne and Beatty Park.

-The Sandbox is in need of some more Pax for a project tomorrow. Check Slack for more information.

-Sign up for the American 4 miler. It’s on July 4th. It’s a good race and also the one year anniversary of Speed for Need.

-Sign up for the Isabella Santos run. It’s on 9/29. This supports kids with Cancer and takes place right in Ballantyne.

Fast Twitch goes Lakeside

12 men were there for the whole workout. 14 including the scheduled Q were there at the end. Unusual day, but in the end we still got miles and hills. Which is what we all wanted anyway.

The Thang

Mosey out of Latin taking a right on Raintree. Cross over Providence, then left down Providence. Stop at Lakeside Drive. COP of 15 SSH and 15 LSS in cadence. Instructions, run to the end of Lakeside Drive for 10 jump squats. Run back to the start for 10 Merkins. Repeat until 6:10. Head back to the launch at Latin. Done. Sounds easy enough. It was not.


As was mentioned earlier, today was a tad unusual. The scheduled Q Frasier was MIA. Not sure what happened. He was there toward the end of the workout though. Luckily, or maybe not so lucky for the pax, YHC had a workout in the chamber ready to go. And it just so happened that Frasier had sent out the message the day before to bring headlamps. They were needed as Lakeside has a couple of very dark spots.  There was another late entry, then exit, then entry. A pax named Toxic. YHC has never met him before. He saw us running and thought we were Hawks Nest. We welcomed him to join, but he was looking for the boot camp so we sent him to Latin. Apparently he couldn’t find them after some time so he came back and finished up with Fast Twitch.

Good work today everyone. Hopefully the impromptu Q still provided that which you were looking.


Friday 5/11 is FNG day at Cerberus. Bring a FNG or someone who hasn’t posted in a while.

Friday 5/11 is the beer mile. It will be at 6:30 at South Charlotte Middle School. Sounds fun to watch.

Saturday 5/26 is the annual Memorial Day convergence at Rock Zero. Led by Purple Haze, Prohibition, and YHC. It will be a great workout that will also incorporate the reading of citations for heroes killed during combat. That last part will help you get your mind right.

What the Heck is a Chiweenie?

10 men gathered this fine spring morning to get stronger. And talk a little about YHC’s choice of music and Chiweenies.

The Thang

Warm up consisted of:

-15 LSS in cadence followed by 10 one hand swings left, 10 one hand swings right, 10 two hand swings

-15 Plank Jacks in cadence followed by 10 one hand swings left, 10 one hand swings right, 10 two hand swings

-15 Peter Parkers in cadence followed by 10 one hand swings left, 10 one hand swings right, 10 two hand swings

-15 Merkins in cadence followed by 10 one hand swings left, 10 one hand swings right, 10 two hand swings

Main set went like this:

Each round would be a ladder starting at 1 and going to 10. The rounds would consist of a double arm/leg exercise followed by a single arm/leg exercise. We got through 4 rounds. Here they are.

-1 Merkin, 1 lawn mower right, 1 lawn mower left. 2 Merkins, 2 lawn mowers right, 2 lawn mowers left. Continue up the ladder to 10.

-1 Burpee bell swing, 1 Freddy Mercury 2 count. 2 Burpee bell swings, 2 Freddy Mercurys. Continue up the ladder to 10.

Carry your bell to the playground.

-1 Pull up, 1 shoulder press right, 1 shoulder press left. 2 Pull ups, 2 shoulder presses right, 2 shoulder presses left. Continue up the ladder to 10.

Carry your bell back to the parking lot.

-1 Flutter press, 1 forward lunge right, 1 forward lunge left. 2 Flutter presses, 2 forward lunges right, 2 forward lunges left. Continue up the ladder to 10.

A little Mary was thrown in as well along with a few swings and Merkins at the end. Done.


Great work today. Hopefully everyone got a little something out of it. Now about the Chiweenies. YHC had never heard of this particular designer dog combo before, but apparently it’s a thing. Google it. Bulldog has one. Seems like Chin Music has one as well. Bulldog’s Chiweenie is named Yoda. Apparently Yoda is set up to have a very good weekend with it being Star Wars day on Friday, and to celebrate its Mexican heritage, Cinco de Mayo on Saturday. Oh to be a dog in a first world country. YHC’s musical choice was not what many were expecting.  Maybe a bit of a surprise there. Let’s just say it’s a little on the heavy side. You’re welcome.

Thanks Header for the take out.


Next Friday 5/11 Cerberus is having a FNG day. Also next Friday 5/11 at 6:30 is the beer mile.



Counting Down = Mind Blown

12 men gathered this morning to get a little better. Here’s what went down.

The Thang

YHC’s usual brief disclaimer given. Then off we went out of Latin. Left on Raintree. Left on Whitethorn. Run to the end of Whitethorn where it meets Four Mile Creek at the blinky red light. Circle up for a very quick COP consisting of 10 LSS in cadence. That was it. We had already ran over a mile so that was deemed to be sufficient. Everyone find a partner. There was an even number today so this worked out well. Partner 1 runs down Whitethorn then left on Raintree. Partner 2 runs down Four Mile Creek then right on Raintree. When you meet your partner, do 20 jump squats. You each turn around and run back the way you came. When you meet again, do 20 more jump squats. Now flap jack directions and repeat. Gather up where this all started and then head back toward the launch.  Stopped about 2/3 of the way back at a light pole. We would finish up Whitethorn by alternating sprints and recovery between light poles. There were still a few minutes left so that meant there was time for a couple of more sprints. Sprint one was up Raintree to Holly Hill Farm. Easy back to Whitethorn. Last sprint was down Raintree to Providence. Head back to launch. Done.


Once again, great work men. Way to get after it. It was fun leading today. About the title, YHC decided to change up the cadence count on some flutters at the end. Just for fun. So instead of inflecting on the final rep, there was a count down. Subsequently minds were blown. Everyone seemed to know what it meant though. So hey, a little something different.

To Get to LC of Course

9 pax came out to get their weekend started the right way. We indeed found out the answer to why did the pax cross the road. Here’s what we did.

The Thang

Mosey around the perimeter of the Calvary parking lot eventually making our way to the rock pile near 51. Grab a lifting rock and circle up for COP. It went like this:

-10 SSH in cadence, 15 rock curls OYO, 5 Burpees OYO

-10 IW in cadence, 15 triceps extensions OYO, 5 Burpees OYO

-10 Merkins in cadence, 15 flutter presses OYO, 5 Burpees OYO

-10 LSS in cadence, 15 Thrusters OYO, 5 Burpees OYO

Return the rocks back to the pile. Mosey across 51 and enter into the Whitegate neighborhood. Stop at the Calley Glenn and Five Knolls intersection. Next set was to run down Five Knolls making 3 stops on the way out (Macdara Glenn, bottom of LC, Whisperwood) and 3 stops on the way back (bottom of LC, Macdara Glenn, Calley Glenn) doing called exercise at each stop. We did 2 rounds. The first was 10 jump squats at each stop. The second round was 5 Burpees. Mosey a little closer to LC stopping at the man hole cover at the top. There are 6 man hole covers on the slope of the LC. We would run down to the bottom and then do called exercise at each cover on the way back up. We did 3 rounds. Round 1 was 10 mountain climbers. Round 2 was 10 plank jacks. Round 3 was 5 monkey humpers. Gather everyone up and head back to the rock pile where we started. Grab a lifting rock. 10 Thrusters, drop the rock, run around the trees in the field and back. Repeat but with 10 Rockies. Return the rocks. Head to the launch. Done.


Great work today men. That was fun. Welcome to FNG Tek who Flipper brought out. He’s an IT guy and hates Virginia Tech (he went to Virginia) so the name seems fitting.


The beer mile is on 5/11 at 6:30. Location is TBD. Talk to Gummy or Hoover for details.