Author Archive Rachel

Rocks. They’re Good For You

14 men came to Anvil this morning and got a full body workout in. Including some lifting in the form of rocks.

The Thang

Quick COP that included 15 x Merkins, 15 x Mountain Climbers, and 15 x Low Slow Squats. All in cadence. Followed by a Burp n Merk set to 5 OYO.

Mosey to the end of the parking lot near entrance 4. Instructions were given to run to each speed bump along the perimeter road. At each speed bump, stop and perform a Burp n Merk set up to 5. When finished at the last speed bump, turn around and do the same on the way back. Finishing where we started.

Mary while waiting on the six.

Mosey to the rock pile near the baseball field. Before choosing a rock, run to the playground, do 15 x Pullups, and run back.

Choose a rock suitable for lifting and running. Carry said rock to the light pole nearest the rock pile.

Round 1 of rock work consisted of 10 x Bicep Curls, 10 x Shoulder Presses, 10 x Triceps Extensions. Drop the rock. Run to the second light pole. Perform 10 x Jump Squats. Run back to your rock. That’s 1 round. Complete 5 total.

Mary while waiting for the six.

Before moving onto round 2 of rock work, run to the playground for 15 more Pullups.

Round 2 of rock work consisted of 10 x Thrusters, carry your rock to the first light pole, drop the rock and do 10 x Burpees jumping over the rock after each Burpee. After the Burpees are complete, pick the rock back up and run to the start. That’s 1 round. Complete 5 total.

Mary while waiting for the six.

Take the rocks back to the pile. Mosey back to the launch. Time is up. Actually a few seconds over.

Naked Moleskin

YHC posts many workouts that take place at Calvary Church so there have been some ideas for workouts floating around in YHC’s head for a while. Glad to get to use some of them this morning. That was fun. Hopefully everyone got something out of it. Thanks to Hannibal for the take out.

Announcements  

Area 51 Christmas Party is Friday 12/8 at Seaboard in Matthews.

A Few Hills and a Whole Lotta Sweat

14 Pax for today’s hilly, and unseasonably hot and humid version of Fast Twitch.

The Thang

Mosey from the launch over to Raintree. Continue running down Raintree Lane stopping at the top of the hill where 4 Mile Creek Road intersects to gather the six and explain what was to go down. Instructions for a suicide burpee ladder were given. Use the top of the hill as the starting point. Run down to Providence Colony Dr. Do 2 burpees. Run back up the hill to the start. Turn around. Run back to Providence Colony for 2 burpees then continue to Windbluff Dr. for 4 burpees, Turn around. Run back to the start, stopping at road one for 2 burpees then continue to the top. Repeat one more time heading to Smokerise stopping at the previous roads doing the requisite amount of burpees going out and coming back. The first finishers were rewarded with Mary, jump squats (good call LaRonda) and Merkins. Once we had almost everyone, head back toward the launch. Gather the remaining Pax along the way. Done.

Naked Moleskin

Good work today men. YHC would like to say that was fun, but it wasn’t. Thanks to LaRonda for the take out.

Announcements

10/21 – Southern Discomfort

10/27 – F3 Golf

 

More Raintree Fun

Twenty gathered this cool and unexpectedly misty morning at SCMS for another edition of Fast Twitch.  With BRR still far enough out, YHC decided to keep the hills coming. Here’s what we did.

The Thang

Quick disclaimer then mosey over to the intersection of Wind Bluff and Raintree via Woodfox and Rounding Run. Once there, select a partner, preferably of similar speed. Partner 1 runs down Wind Bluff to the third speed bump, turns around and heads back. Partner 2 runs down Raintree to the stop sign at Four Mile Creek, turns around and heads back. When the partners meet, 10 jump squats. Flap jack directions. Keep repeating this until 06:05. Head back to the launch the way we came, but make a pit stop at Rising Meadows. This is where the mumblechatter/refusnicking begins. Nothing too crazy with the workout though. Run forward up the hill to the first street light then turn around and run backward to the next street light. Easy jog down. Repeato one more time. Run back to the launch. Done.

Naked Moleskin

Good work today men. Running these hills is not the most pleasant experience, but it surely has to help with BRR. The weather was very much welcomed this morning. It is just a tease, but at least we are that much closer to fall. Thanks Purple Haze for the take out.

Announcements

-F3 Golf coming up on October 27th. Check out the website f3golf.com

-I’ll Push You is partnering with Speed for Need. Please have a look at the website  https://www.illpushyou.com/ and watch the movie trailer. The movie is coming out on Nov. 2nd. It will be shown in select theatres in our area for one night only. The tickets are limited so get them now.

Horsey is Almost Over

14 Pax came for the penultimate edition of this year’s Horsey McHorse Arse. Between the hills, the heat, and the stench, YHC hopes everyone got something they were looking for.

The Thang

Easy run down Old Bell, left on Blue Ridge, left on Mountainview. Continue down to where Wilby meet Sardis. Hold up for the six. Give instructions for the remainder of the workout. Real simple here. Run up Wilby. Stay right at the fork to continue on Mountainview. Turn right on Old Bell. Go all the way to the end of the cul-de-sac. Turn around. Go back the way you came. Do as many rounds as possible. Meet at the flagpole at 6:10 for the pledge. Head back to the launch.

Naked Moleskin

YHC will keep this simple like the workout. Horsey sucks. A lot. But where’s the witty BB? Does it really matter? Eclipse watching has burned everyone’s retinas so no one can read this anyway.

Announcements

Check out F3 Golf at F3golf.com. It’s taking place Oct. 27th

Gift to Give Campaign. This benefits F3 expansion. Consider giving this month to maximize your contribution due to matching.

 

Lost Shoes, Lost Benny, Pop Tart had to poo.

19 ish pax came for a very mild temperature run through a quasi new area of Raintree.

Here is what was accomplished.

Run down 51 into Raintree Ln.

15 IW CAD

Circuit running down Willow Point drive – back out down Smokerise and back to Willow point – do until 6:05 and then run through Raintree back to the launch.

10 Merkins – CAD

The skin of mole – Naked of course

I had the q on my calendar and keep thinking and pushing off what I was going to do mainly because as Hannibal put it “my mind got the best of me” and both IT bands were killing me so I wanted to come up with something that would be for all endurance levels and also so I wouldn’t have to keep up with TL, Orange whip, Alf, VP, Margo, Double E,….etc…you get the idea.

Haze was questioning my q from the very start and I feel like he was ready to lead when I didn’t show up. Hopper kept him company when they passed me and made me feel good.  Van Pelt was crushing it as usually and making me feel like less of a man.  Retread continues to get faster and faster everytime we run together.  Good push.  Runstopper had the tights on today, just going to leave that right there.  Horsehead was out today making it happen, he is back from his slip’n’slide injury (praying for you), Ironsides was pushing it hard up the hills, strong work brother.  Utah was not giving up as well.

One Eye fortunately kept me company with his healed up broken toe. Glad to have you back out.  Benny wherever you are we miss you.  Glad that Retread reached out.  I blame Haze for that one.

Now for Pop Tart – He showed up with no shoes on and had to run home to get them. There was a ton of comments of how we all would have just stayed home.  PT wasn’t having any of that so he came back out and I told him where we would be.  We ran together on one lap and then all of the sudden he looks at me and says “do you think walmart is open 24 hours”, since I am a man of class I knew they were and he was off.  That was the last we saw of Pop Tart, he mumbled something about all you can eat at ribs at sonnys barbeque.

Announcements:

Speed for need – charlotte marathon relay – Trying to get a team from FT and Swift to join. Alf mentioned it so just send him emails as often as you can.

Fun Times on Camilla

11 men gathered at Carmel Park on this shockingly cool summer morning to put in some work and get the week started right.

The Thang

Circle up in the parking lot. COP consisted of SSH x 15, Merkins x 10, MC x 10, and Low Slow Squats x 15 all IC. Mosey across Carmel and then down Camilla. At the stop sign at the bottom of the hill on Camilla near the school, stop and give instructions. Time for a nine stop suicide going up and down Camilla. Run to the first drive way. Do 5 Merkins. Run back to the start. Do 5 Squats. Run to the second drive way etc. etc. Do this for all the drive ways going all the way to the 9th one. Finish up at the bottom. Mary while waiting for the six. Next, mosey over to the rock pile behind the school. Find a rock. 10 Curls/10 Shoulder Presses/10 Tri Extensions. Drop the rock. Run to the furthest basketball goal. Do 10 jump squats. Run back to your rock. Complete this 5 times. Time was almost up so return the rocks to the pile and head back to the launch. Done.

Naked Moleskin

Nice work today by all. There were some good efforts being put in. The description of the workout may not sound like much, but we covered some ground. That suicide turned out to be really long. Most everyone got over 4 miles total. We came awfully close to the pay for play folks. Hopefully we didn’t scare them and One Eye won’t get a nastygram. Thanks for lending YHC the keys this morning One Eye. It was fun.

Banned from Substi-Qing?

15 PAX gathered at SCMS in some crazy humidity for a bit of running and exercises.  Here’s what we did.

The Thang 

Run up Strawberry to 51. Turn left on 51 and head to Rae. Plank at the corner of 51 and Rae to wait for the six. Take a right on Rae. Head to entrance of 5 Knolls. Plank to wait on the six at the entrance. Head down 5 Knolls to the bottom of LC. Plank again to gather the PAX and give instructions. Run up LC then continue on to the end of 5 Knolls. Do 15 Merkins. Turn around. Run back to the bottom of LC. Do 15 Squats. Run to the other end of 5 Knolls (the entrance) and do 15 LBCs. Run back to the bottom of LC. Do 15 Squats. That was 1 lap. The idea was to get 2 laps. Modify if not able to get the 2 full laps. Meet at the top of LC at 6:05. Run through the neighborhood to get to 51. Head back to the launch.

Naked Moleskin

Nice work today men. Maybe not a terribly creative Substi-Q, but YHC believes effective. The conditions and the course were not easy today. Good to see everyone pushing. YHC literally laughed out load at the groaning that began when turning into 5 Knolls. It was short lived though. It sucks, but it’s good for us.

Announcements

-Death Valley and Anvil are converging tomorrow at that the Anvil AO (Calvary Church.) There will be coffee after and a talk featuring Dredd.

-Kevlar will be converging at/with Joust Friday.

-It’s that time again. Please be on the look out for Fast Twitch Q scheduling.

 

And So It Begins

17 of Area 51’s finest posted for YHC’s first official workout as Fast Twitch site Q. A short disclaimer was given at 0514 then off we went promptly at 0515.

The Thang 

Mosey down Woodfox, left onto Rounding Run and then left on Raintree. Stop at Willow Point. When we had everyone, find a partner, preferably with similar speed. Catch Me If You Can along Raintree stopping at Providence. Whenever caught, perform 5 Merkins. Hold up at Providence. Run back for the six if you were there early. We had to get back so…repeato. CMIYC back to Willow Point. This time doing 5 jump squats when caught. When the six came in, a little plank work. Run over to the top of Windbluff. Instructions were given for a run down Windbluff to Shallowood. Once at Shallowood, perform 10 Jump Squats then run back to the start for 10 Merkins. Mosey back toward the launch stopping at the bottom of Rising Meadow. Since Turkey Leg got such a tremendous amount of…we’ll call it feedback last week with this YHC decided it should definitely be included today. AYG to the end of Rising Meadows and back. It does suck after all the previous running, but that is why we do it. It’s not supposed to be easy. Mosey back to the launch for Name-o-rama and COT.

Naked Moleskin

Strong work out there today men. YHC saw some hard efforts being laid down. It sucks sometimes, but that is how we get better. It is inspiring for YHC to see men push themselves to the limit. YHC is thankful for F3 and this group of men so that we can not only make ourselves better, but each other as well.

Announcements

-Area 51 shirt preorder is going on. Be sure to check it out and order you A51 gear.

https://f3.mudgear.com/products/f3-area-51-reflective-shirt-pre-order

https://f3.mudgear.com/products/f3c-a51

-F3 SFN has a Corporate Sponsor that will match the next $2k. If you haven’t donated yet, this would be a great time. Anything and everything helps.

https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative

-Horsey McHorse Arse starts next Monday 6/5.

-Ghost Runner (Stink n Drink) begins this Thursday 6/1 at 1930.

 

 

 

Hiding In Plain Gloom

Ten real men showed up to The Brave for some hard work this morning.

The Thang

Mosey from the launch over to the parking lot in front of the building next to Loch Ness for COP.

Merkins x 10 (IC)

Mountain Climbers x 10 (IC)

Peter Parker x 10 (IC)

Low Slow Squats x 10 (IC)

Kraken Burpees x 5 (OYO)

Short mosey around the building to the back side near Loch Ness. Here, instructions were given for what was about to occur. YHC had a route laid out with 6 pain stations along the way. Station one was right there at the start. Use the wall to do Dips x 10 and Derkins x 10. Run to the next building that had a wall next to it and do Jump Ups x 10 and Mike Tysons x 10. Run to station 3 which was the rock pile at the entrance to the fitness trail on the right. Do Curls x 10, Shoulder Presses x 10, and Tricep Extensions x 10. Drop the rock and run down the left side of the fitness trail. Station 4 was Pull-ups x 10. Station 5 was the exit of the fitness trail. Perform Jump Squats x 10. The last station was at the top of Ballantyne Corporate Place. There we did Burpees x 10. Finish the round by running the same route all the way back to the start. We did the first round together so the PAX could get the idea. The remaining rounds were done at whatever speed you could muster. The thought was to get in 4 additional rounds, but that may have been a bit optimistic on YHC’s part. Meet back at the starting point at 6:10. Mosey back to the launch. There were a couple of minutes remaining so those we used to do Plank work. Done.

Naked Moleskin

Apparently The Brave regulars didn’t know there was a rock pile right there at the entrance to the fitness trail. And these rocks were nice ones. Smooth. I will blame it on the gloom. YHC has to admit to doing some reconnaissance of the AO during the day. #LightHelps

Good work out there today men. Thanks for letting me lead.

Announcements

YHC screwed up the recording so these were missed. This is what YHC remembers. Basically be on the look out for a lot of Memorial Day happenings. Convergences etc. There is a beer run tomorrow.  And definitely be sure to check out the F3 Speed for Need initiative.

 

That Summertime Feeling…In April

Twelve men gathered on this July…I mean April warm humid morning to put in some work. Here’s what we did.

The Thang

Circle up at launch point for COP. Merkins x 10, Mountain Climbers x 10, Low Slow Squats x 15, Diamond Merkins x 10, Plank Jacks x 10. All done IC. Finished COP with the Burp n Merk going up to 10.

Mosey over to the big rock near entrance 4. Instruction were given for the circuit that was to follow. There would be 5 pain stations along the outer road of Calvary. Station 1 was 10 Burpees at the starting point. Run to Station 2, the rock pile near the baseball field. Find a rock and do 10 reps each of Curls, Shoulder Presses, and Tricep Extensions. Run to station 3, the play ground. Burp Ups x 10. Run to station 4, the hut near the soccer fields. Perform 10 each of Dips, Derkins, and Step Ups. Run to station 5, the end of the road near HWY 51. Do 10 LBCs. Then run all the way back to the start. We did the first round together so the PAX could get the idea. We then did the whole circuit 4 more times OYO. Those who finished first did some Mary while waiting on the six. When the six came in, mosey to the cars for a couple of more minutes of Mary. Done.

Moleskin

Nice work out there today men. Good effort by all. Hopefully everyone got something out of it. It’s a privelage to lead. Thanks to Flipper for giving me the keys.