Birds are chirpin’, Pax are on the ground, A beautiful day for a beatdown.
Posted on behalf of Splinter
5 Gents avoided the dreaded fartsack and hit the pavement of Rebel Yell. The goal was a total body beatdown focusing and chest, legs, and abs with some cardio work in there too. Hopefully YHC delivered.
Warm up run through parking lot
COP:
SSH x 25
IW x 20
Shoulder Circles x 25
The Thang:
Mosey to back of loading docks and gathered at first speed bump.
Speed Bump 1 – Hand Release Merkins x 25, Burpees x 2, jog to next speed bump
Speed Bump 2 – Deep Squats x 50, Burpees x 4, Bear crawl to next speed bump
Speed Bump 3 – Partner sit ups x 50 each, Burpees x 6, jog to next speed bump
Speed Bump 4 – Lunges x 100, Burpees x 8, job to next speed bump
Speed Bump 5 – Carolina Dry Docks x 50, Burpees x 10, jog to next speed bump
Speed Bump 6 – Partner Leg throws x 25, Burpees x 12, jog to stop sign at top of hill
Stop Sign – Mtn Climbers x 50 (audibled from 100 on the Weinke)
Jog to Parking Lot far side of movie theatre for Partner work
Round 1
Partner 1 – Semi Gloss (aka People’s Chair)
Partner 2 run lap around far side parking area
Flapjack
Round 2
Partner 1 – Merkins
Partner 2 run lap around far side parking area
Flapjack
Round 3
Partner 1 – Semi Gloss (aka People’s Chair)
Partner 2 run lap around far side parking area
COT:
Flutter x 25
Heels to Heaven x 21
Dolly x 25
Moleskin: YHC was thankful for the opportunity to Q Rebel Yell. Virgin Q had me slightly nervous and up last night practicing counting 1,2,3 while doing Mary. Thankfully the PAX was gracious and not too much trash talking the rookie took place, helped that the speed bump work was a Grinder. There was a bit of debate about the tempature. Some claimed 28 degrees, others 35. Either way it felt warm and we were serenaded by Birds chirping as we jogged through the parking lot. Long Distance did say, “In Venezuela no one would be jogging this early.” YHC thought he would never be jogging this early either brother. Some good conversation out there prior to the Speed bump work, made me reminisce about Brew Thrus in Cullowhee. Chipolte is right, we need to get those around here.
Bear Crawls after a leg routine are killer, YHC made the note to self and opted for jogging after the lunges instead of the planned Bear Crawl to the next speed bump on the Weinke. Long Distance was beasting some Merkins on the partner work.
Thanks to Purple Haze for the accountability on the the Weinke and good feedback. YHC original plan may have been too ambitious.
No thanks to the few who mentioned supporting YHC on virgin Q but either fartsacked or opted for HYDRA, those PAX know who they are.
In all seriousness, I am just thankful to be a part of a movement of men who push themselves and one another to become stronger in Heart, Mind, Body, Spirit.
Announcements:
Look for 3rd F opportunity during lunch starting in South Park on April 2nd location most likely Bojangles on Morrison next to Rooster’s. contact Hops if you are interested
Still need some people to sign up for final BRR team. Contact Baracus.
Explicit Nature
5 Pax endured a brutal KB beatdown delivered by Bulldog and a total of 12 Pax took on Murderhorn with Spack on Q.
The Thang
Jog to Jersey Mike’s for 30 turbo SSH in cadence then off we went to “Murderhorn” for the rest of the morning.
Murderhorn Shuffle
Perform exercise at top and run down to stopsign and return for more exercise.
10 burpees / 20 hand release merkins / 30 squat / 40 Monkey Humpers / 50 CCD
For all intensive purposes, we repeated the routine one time – 16 trips x .2 miles
3.2 miles – All hill no flat spots
Mosey to movie theatre for “The Semi Gloss” with a bunny hop twist
20 J Lo’s OYO
Moleskin
As you can see from the text message picture, Bulldog wanted to add in some cardio to his KB routine if it was OK with YHC for what he had planned for the main event. More cardio? Perfect. It was shaping up to be a tough morning. Based off the low amount of chatter – it was. I would say this was ‘impromtu’ but in reality YHC knew there needed to be more running than normal since his weigh in is tomorrow morning for the F3 Weight Loss Challenge. Is there any hope to win? Nope. Just wanted to bring all of you into my misery. Murderhorn brought the perfect pain. Sorry guys. Wasn’t going to tweet that one. Nice little rest as you jog down though. Going up was a different story – 8 different times. Well, 6 times for Frehley’s as he wanted to focus on his abdominals up top for a few minutes. That’s his story and he is sticking to it. T-claps to Bulldog and Spinner as they were out front most of the time. When YHC called repeato on the shuffle, pretty sure “Bollocks” was heard from the bullish Brit. Had to google that one. Didn’t have to google, “I hate you” which seemed to be the only thing coming out of Semi Gloss’ filthy mouth all morning. Speaking of filthy mouth, the KB iPod playlist was….in a word…explicit. Honestly, had no idea there was that much ‘explicitness’ on there. 50 cent don’t care if it’s your birthday. He will find you in that club. And curse. A lot. Sorry TR! Noted, and revised this afternoon for Kevlar in the morning.
Thanks for coming out gents. Always a pleasure.
Announcements
3rd F – New book called Limitless Life beginning tomorrow at Chic Filet Arbo 0630.
Check the site for info on F3 Mentors. Sign up.
Wait, Wait Wait….Merkins THEN The Mountain?
4 KB’ers began their swinging metal routine when 10 minutes later out of the darkness arrives the Rebel Yell Q-of-the-day, Semi Gloss, who claims he was on a mission to find ‘rocks’ for the work out. Be honest with yourself, the only rocks you saw this morning were the ones you left behind Carmike Cinemas via “The Semi Gloss”. No wonder we kept in front of the theatre all work out. 12 pax in total endured what Semi Gloss brought to the table…which included lots of running and suck. – Spack
The Thang.
Mosey over to parking lot
COP
30 X SSH – Cadence
20 X Mountain Climber – Cadence
20 X Slow squat – Cadence
15 Burpess OYO
Mosey to back of shopping center.
Run to each speed bump. 15 Merkins
Plank o rama
Indian Run the whole way back to the movie theatre from the other side. (yep, we know why – Spack)
Mosey to lot in front of movie theatre.
Partner work – one person runs to the hydrant while the other person does Merkins, switch other person runs. Goal is 100 total for the team.
AUDIBLE – Run to sign while other person does LBC’s 250 this time.
Mosey to Mt Kilimanjaro – Tiger Rag ladder – 11 squats at the top 1 merkin (variation inclined merkin) at the bottom.
Protractor work while everyone recovers
Complete with a few minutes of Mary.
5 Cherry Bombs OYO
20 X Rosalita’s – Cad.
Protractor work
10 Burpees OYO
Moleskin.
YHC was running late to the Pre KB workout. It was noted that Bulldog found this unacceptable. Was doing research on the workout to make sure it lived up the infamous hat. The workout began easy enough with some various amounts of Mumble chatter. Mostly from Spackler who didn’t appreciate YHC’s form. To be fair I was up studying all night to make sure I had the cadence down. Lots of talk surrounding the 15 Burpees and questioning the Q’s decisions. Had bulldog give me a 10 count which further added to the unacceptable items I had done before. There was almost an audible called during the Merkin-fest on the speed bumps but we persevered #stickwithwhatyouknow. The indian run had me back in the good graces with the men again and it allowed for a little muble chatter. Called the Audible on the partner work but not before TR asking for more LBC’s. Saw the higher hill and decided to make a change mid-way through. Was again called out about the Jacobs ladder but we pushed through anyways. Even though Radar was not there the Cherry Bombs went off anyway. Multiple question from the PAX’s forced YHC to demonstrate several times.
Announcements
3rd F – Finishing up book “fight”. Next book is Limitless Life Chick Fil A – Arbo. Bulldog QIC. Stand after centurion – Panera – QIC Purple Haze
Mud Run Time Trial – Outland location on Saturday, Feb 15th
And The River Card is……..
9 faithful for a @Bananas led KB smoke out at 0500 followed by our 0530 reservation for 27 for a brutal game of cards at #F3Kevlar.
The Thang
Partner up, grab a tire and rally up at the far west entrance to CDS.
Catch Me If You Can – partner 1 runs with tire /partner 2 – 15 CDD’s then catch partner 1 – Flapjack
All Pax meet at base of hill
Card Game From H$LL
Q pulls a card and pax perform exercises depending on suit
Hearts – Burpees
Diamonds – Dips on tires (1:1, 2:2, 3:3….etc)
Clubs – Partner bear crawl with tire #crowdpleaser
Spades – Merkins (1:1, 2:2, 3:3… etc) #crowdpleaser
Joker – Partner 1 run with tire up and around hill while Partner 2 performs CDD’s – flapjack
I think I got this right as to order:
8 partner bear crawls w tire
5 burpees
13 burpees
Joker – tire run/CDD
9 merkins
6 partner bear crawl w tire
11 dips
8 burpees
Joker – tire run/CDD
9 dips
5 dips
10 merkins
6 burpees
3 dips
Mosey back to parking lot
Moleskin
It was an honor to lead such a great group of brothers. Strong group to boot. YHC has to give all the credit however to @Gunny for the idea. He brought out this workout a few weeks ago to DMZ and it royally sucked. Ever since, YHC knew he wanted to bring it out and what a better time than his debut Q at #F3Kevlar. Hope it sucked for you as much as it did for me. YHC underestimated the strength of this group as we got through 13 cards. And yes, the cards were shuffled but the first 6-7 were conveniently placed by YHC.
First, one difference between DMZ and Kevlar is the size of the hill. No comparison as Kevlar wins hands down. Realized that on about bear crawl #3. #Feba. Second, YHC decided to use tires for the bear crawls vs your ordinary bear crawl. I think it worked pretty well but don’t get me wrong, it sucks just as bad without the tire. The merkins were tough. Good thing nobody was watching form out there. Not a lie when I say it went through my head during the merkins that if you can’t Q it, don’t do it. Probably what got me past #9 and #10. Tiger Rag does owe us about 30 merkins but that is partially YHC’s fault as I guess I didn’t fully explain the sequence well enough. Will split them with you sir.
I’m sure there was chatter but it was tough for YHC to pick up any of it given how far spread apart we all were and the fact that o2 felt as it was in limited supply. If you have something, please post it so we can all get a good chuckle. Much needed after this mornings shenanigans.
#Tclaps to the 9 faithful who showed up for the KB smoke out at 0500. As Bulldog said, “You wake up early to post for a regular 0530 workout only to show up and get made fun of….”. Been there, done that.
Thank you Strike Out for taking us out in prayer.
Announcements
No changes for MLK Day – all normal workouts remain as planned
Email Baracas if you want to sign up for BRR. Tiger Rag goes on the record saying it is the most fun you will have in F3..ever.
New Face(s) But Same Ole’ Suck
9 Faithful inclusive of 1 site FNG powered through what Spackler had to offer at #F3FastTwitch.
The Thang
Indian Run from SCM to Davey Park (~ 1 mile). Warm up. 30 min of activity. Indian Run back to SCM.
Warm up
SSH x 30
Squat x 30
Mosey to hill for burpee/jump squat ladder x 11.
Plank
Mosey to playground, partner up:
Partner 1 perform called exercise while Partner 2 runs down to gate and back (~ 300 yards x 6 = 1,800 yards – a little over 1 mile) – flapjack
Exercises performed – Wide Arm Merkin, Step Ups, Merkin, Monkey Humpers x 2, JLo
Indian Run back to SCM.
Dolly x 25 (cadence)
Total Mileage – Let’s go with ~ 3 miles
Moleskin
About the same ole’ crew this morning for The Twitch until site FNG, Hannibal, pulls up followed by the infamous Hops. Hops isn’t a site FNG but can certainly count on one hand as to how many times he has posted at Fast Twitch. Great to have you both. Hannibal, hope you enjoyed it and hope you come back out.
T-claps to Chelms for taking the War Daddy superlative from Purple Haze this week. He was pretty giddy about that……Other than that, not a lot of chatter today, not that there really ever is because of the O2 deprivation.
YHC wanted to deliver something a little different, probably selfishly, bc he committed to a 5.5 mile run this past Sunday and wouldn’t have done so had he remembered this upcoming Q. Also, sometimes you gotta have some exercise reps built in to even out the ache later in the day. That’s the story and I will stick to it. As always, the Monkey Humper and JLo took home top prize for the most awkward #crowdpleaser. Unanimous winner of suck for YHC goes to the burpee ladder, specifically the jump squats. They were worse than the burpees themselves.
Prayers to Turkey Leg – get better soon. Please tell us you dropped a KB on your toes?
Thank you Hops for taking us out in prayer
Announcements
Email Baracas if you are interested in participating in the BRR
New Site Brings New Life to Rebel Yell
The VSF was planted and like the Phoenix rising from the ashes Rebel Yell was reborn, full of new life, as 17 Faithful thawed out at it’s new urban location – Stonecrest.
The Thang
Frasier came screaming in at the last possible moment and caught up to the pax on our leisurely meander past the cinema to the parking lot behind Jersey Mike’s for a little warm up.
COP
SSH x 40 (last 10 fast)
Slow Squat x 30
Rock hoppers x 20
Tighten up the circle for a little Ring of Fire with Up Downs – pigskin style. Down when you heard the whistle. #crowdpleaser
Mosey towards speed bumps
Karoake Right/Left, High Knees, Butt Kicks, backwards run – about 200 yards worth.
Mosey up Grandfather Mtn’s nephew across Elm Ln to Ballantyne Trace.
Split into 3 groups – group 1 at top of street; group 3 at bottom; group 2 runs down to replace 3, 3 runs up to replace 1 etc….(audible had to be called – more in moleskin)
1st round
Top: Merkins
Bottom: CDD’s
2nd round
Top: Mtn Climbers
Bottom: Hand release Merkins
Mosey back to Stonecrest for a some ‘Semi Gloss’ behind the movie theatre.
90 secs then 10 merkins
60 secs then 20 CDD’s – another audible thanks to Radar
Mosey back to parking lot for some Hill Mary
Group 1 bear crawls up hill and back down while group 2 does The Dolly – flapjack
Group 1 dragon crawls up and down while group 2 does the Rosalita – flapjack
Group 1 dragon crawls up and down while group 2 does The J Lo – flapjack
Group 1 crab walks up and down while group 2 does burpees – flapjack
Moleskin
No WhiskeyDicking around this morning for the 2nd week of ‘Re-Rebel Yell’. Matter of fact, I think we may have broken a record for Rebel Yell counts. Part of the reason why we changed locations. Glad to see that decision is bringing more PAX out on Thursdays. Keep it coming.
YHC had more plans with that whistle today besides the Ring of Fire Up Downs but plans change, like they always do. Figured it would come in handy during ROF as when mumble chatter was heard the whistle was blown. There were quite a few whistles but surely not too many.
To think that YHC had Ballantyne Trace figured out would be a misconception. An audible had to be called right away for a shorter run distance to help out with the chest and shoulder domination that was taking place. Sorry for the confusion but hopefully you got something from it.
Glad to see Radar was able to whine his way into posting today. Next time, do what I do. Tell, don’t ask. Recipe for a successful marriage. And that’ll be $150. Had his flatulence not choked YHC during the ‘Semi Gloss’ there would have been round 3.
Speaking of Semi Gloss, a bonus to all of us during this Arctic Vortex has been his inability to go all Chippendale on us. Thank you Mother Nature.
Appreciate Semi Gloss taking us out in prayer.
As always, twas an honor to lead this morning.
Announcements
Don’t forget to sign up if you want to attend the Lone Survivor this Friday at Cinebarre. Limited space available. Cash only. Check website. 2nd F to take place in the lobby at Cinebarre (they have a full bar) starting at 7 or at The Lodge starting at or around the same time. Also bring a few extra dollars if you participated in the Joe Davis Run and forgot to donate for the bagels and coffee.
BRR interest email went out last night. Email Baracas at andersbt@icloud.com if you are interested in joining a team this year.
All Area 51 locations will be doing ‘The Murph’ this Saturday. And no, this wasn’t a former F3’er who passed away rucking the 485 loop in sub 0 temps. Check the website for more details as a convergence will be starting at #F3TheRock at 7am.
Rebel Ammo – Fun Bags.
9 pax and a few fun bags cut through motha deep freeze at Rebel Yell. She was stifling indeed.
The Thang
Time to move out earlier than 5:30….again, waiting around when it is 22 degrees is for the birds.. So we ran 10 feet…10 burps OYO. Then stopped at every other streetlight for 10 diamonds x 3. Ran around back of school to the black top.
Circle up
SSH x 10 – 5 burps
IW x 20 – 5 burps
You warm yet? Not my problem.
Mosey to the cool side of the lunch room for circuit work
CDD x 30
Dips x 20
Decline Merkins x 10
Rinse and repeat
Mosey back to the blacktop for some fun bag shuffle (not the ones you were thinking about Callaway)
Get up in teams of 3 – 2 pax stand 75 yards apart and perform called out exercise while the 3rd team member runs with a 35lb fun bag and hands off to other team member to run back to beginning – you get it. More running than YHC had planned but care factor was low.
Exercises included: merkins, slow squat, arm raises, jump knee tucks, dolly
Indian run around perimeter of Polo Ridge fields – leader carries 35lb fun bag **Approx 3/4 mile**
Next we performed 5 rounds of the “The Semi Gloss” with 50 LBC’s in between each minute of burn
Mosey back to pick up remaining fun bags and back to lot for mary
Dolly x 40 in cadence
Rosalita x 30 in cadence
Moleskin
Always a pleasure leading RY. Great having FNG’s (site) Bulldog, Callaway and Joker join us. Hope you enjoyed yourselves. YHC probably should have established a penalty for dropping a fun bag during the shuffle as Bulldog fumbled one early in the game.. Stick to futbol #benched. Then again, a penalty should have also been thrown for that pebble thrower you released during Mary “wipethyself. T claps to Long Distance. Love this guy – 10…pain…9….pain…8….pain… – you had to be there. #imnotdoingthat He will be leading us soon – minus fun bags. T claps to Radar for letting RY use his fun bags. Take that where you wish. Boom.
Announcements
Same ones. Each day. You already know them. If not, read a previous backblast.
The Semi-Gloss
Area 51’s finest ‘converged’ upon the dark, cold and unkept (ehum) site we all know as #F3DeathValley. Just breaking records here weekly with the domination put forth. YHC’s phone had some recording issues but I managed to get 11 PAX. If you were there, you know it…..and so do your legs.
The Thang
When it is sub 26 degrees, waiting around for PAX to arrive turns seconds into minutes. Must have been even more brutal for Semi Gloss on that metal commode #hovercraft. So we headed off earlier than 5:30 this morning for a quick little jog around the track. Threw in a few butt kicks, side shuffles etc.
Circle Up
SSH x 8 then 5 burps
SSH x 11 then 5 burps
IW x 10 then 5 burps
We are warm – mosey to bleachers by the diamond and partner up
Partner 1 perform called out exercise while Partner 2 runs back up to the frozen commode and around the outer perimeter of the baseball diamond and back to Partner 1 then flapjack
Exercises included Dips, Squats, Step Ups, Supine Pull Ups and LBC
Mosey to the hill for 11’s (crowd pleaser) – Diamonds and Jump Squats
Mosey to the frozen commode building for what we now call People’s Chair but have effectively renamed this exercise ‘The Semi Gloss’.
3 rounds of ‘The Semi Gloss’ with CDD’s (30,20,10)
Circle up for 1 minute abs (YHC likes his beer gut) – 36 Dolly in cadence
Moleskin
Strong effort by all the PAX today. YHC wanted to keep things moving and I think we accomplished that……. Speaking of ‘moving’, we are convinced Semi Gloss pulled a #hovercraft this morning in an effort to keep his cheeks from sticking to the commode. Being that we basically had convergence numbers at #F3DeathValley this morning, we held a vote and it was unanimous that ‘People’s Chair’ is now effectively referred to as ‘The Semi Gloss’. Thank you Purple Haze for motioning this to council. Semi Gloss is a machine that just continues to generate fame. T-claps to SaltLick, Uncle Leo and Header – not shocking, but all 3 put all out effort this morning and were the leaders in the clubhouse in each exercise. Hey Header – Stagecoach has committed to mowing that hill so next time you can lap us 3 times #domination. Thank you Sussudio for taking us out in prayer. Sussudio may have the best name in F3. Always humbling to lead and always a pleasure doing so with such fine men.
Announcements
- Get signed up for Mud Run – today is last day
- Rock Thrill’s brothers 5K 4th Jan
- Dec 7th Christmas party
- Young Life 5K on charlotte motor speedway and church service afterwards
He missed it – And we ran.
9 pax endured another smoke boot filled workout but there was a hitch. A field goal contest was thrown into the mix. Wait, we run regardless of whether we make it or not? This is #F3FastTwitch.
The Thang
Warm up – 1 mile jog (7:20 pace)
SSH x 15
IW x 15
Mosey back to track
In groups of 2 – 100 yard sprints on track – rest 30 seconds X 12
Field Goal Challenge
Most pax got an attempt to try and make a 24 yard FG from the left hash mark.
Made FG – 120 yard gasser x 2 followed by 50 LBC
Missed FG – sprint 800 meters (2x around track – this got modified to 1x)
We were 1-8 from 24. #chokers
Moleskin
Great job by all the pax today. QIC decided to take a page out of Sprague’s book with the 100 yard sprints following warm up. You are welcome. #gassed
Read about the FG idea in a Joust backblast a few weeks back and thought it definitely needed to come back out. Why only a 24 yard field goal you say? Let’s just say the Mizzou kicker would like another shot as well after hitting the left upright for a choke on Sat night in front of his home crowd. Will also say that YHC thought it would be easy. What did he do? Off the left upright. So the laps began pretty quickly and often – we had to modify down to 1 lap due to time constraints (that is my excuse and I am sticking to it). YHC wasn’t the only one with a poor effort on the FG attempt and it was abundantly clear we were all a little rusty. However, t-claps to Frasier for placing one right down the gut. Never thought we’d be so excited for 120 yard gassers.
Total mileage – 4 miles
Always enjoy the feeling following a good Fast Twitch work out.
Announcements
11/10 – Panther’s Football Party at Fox and Hound – Sign up on Evite
12/7 – Holiday Party
1/4/14 – Convergence and 5k Run.
7 Pax braved the sub 32 degree temps at #F3DayZero and probably wished they hadn’t…..not only because the workout was treacherous but also because of the visual nightmares they will have this evening from the #greenmorph.
The Thang
Radar emerged from the back of McAlpine Elementary School ready to roll in his green suit with paparazzi snapping pics everywhere. “You can’t see me,” he says. “Let’s roll”. Well wait…now arrives Semi Gloss sliding into the parking lot with just enough time to rip off (literally) his pre 1989 sweat suit and now we are off.
Medium pace jog from McAlpine past the Touchstone Rose.
Indian Run – none of this slow mosey BS – roughly 1.5 miles?
11’s
Run up to the light post – 10 diamond merkins / down to the bottom – 1 squat jump (9:2, 8:3 etc)
Plank work
With the hill located right next to Radar’s house, there conveniently lies a (60-70 lb) punching bag leaning up against the mailbox.
All pax jog with one carrying the bag –
Every 30 seconds – stop and do called exercise x 20 (merkins, CDD etc)
For every car that passed by – 10 burpees which added up to a lot and Q had to rethink strategy because the lack of O2 deprivation was becoming paramount.
Continue to parking lot – one pax ran around the parking lot with the bag while the others – bear crawled backwards – stop – 20 CDD – Sprints. Switch to new pax and more running and fun.
Head back to the filed at DZ, circle up – everyone do squats and one person cage match with the bag for 1 minute. Apparently this is the new MARY for Day Zero.
Moleskin:
Well, lets just say that the green jump suit that Q was sporting elicited a wide away of comments from the Pax and continued throughout the workout. There was mention of shorts or a cup for the Q if this suit continues to make a presence. The Semi-gloss slide in at the last possible minute to join received multiple reprimands (thank God he wasn’t wearing boy shorts). The jog was long and painful and the hill sucked…especially if you were running behind or running towards Q. T-Claps to Haze for making it out after just getting over the flu..sniff sniff. dammit.. Jamboree thanks for making us feel less like men because of the double post that you did today….and your 47….CRAP. Small group today, the cold is starting to make more fart sacks out there. Bring it!!!
Announcements:
You know if you know.