Author Archive Turkey Leg

777+5

Pulled out a classic weinke for the Area51 original AO

The Thang:

  • Warmup mosey around school to east lot
  • COP
    • 25 merkins IC
    • 20 SSH
    • 10 merkins IC
    • 20 IW
    • 5 merkins IC
  • Run to rockpile, grab rock, head to south lot
  • Triple Sevens
    • Sevens across lot:  Squat thrusters, burpees
      • Plank while waiting on six
      • Run Lap: west down Spring to Tilley Morris, north to McKee, back to school, back to south lot
      • Mary while waiting for six
    • Sevens across lot:  OH press, merkins
      • Plank while waiting on six
      • Run Lap: west down Spring to Tilley Morris, north to McKee, back to school, back to south lot
      • Mary while waiting for six
    • Sevens across lot:  tricept press, squat jumps
      • Plank while waiting on six
      • Run Lap: west down Spring to Knox, north to McKee, back to school, back to south lot
      • Mary while waiting for six
  • Flutter press IC x25
  • Return rocks to pile
  • Mosey back to launch
  • COT

Mileage: 5.3

 

Moleskine:

  • Apparently Area51 has become a “Just in Time” workout.  As Q, I thought I would get heckled for rolling in at 6:58, but lo and behold and empty parking lot.  Not to despair, a line of cars rolled in shortly thereafter.  As did the hecklers.
  • Lobster roll rolled in just a minute late (though not as late as O’Tannenbaum), strolling over to the pax after leisurely getting dressed.  Didn’t seem pleased to have a TL Q for the second time in a week.  Good to see you too!
  • It all turned out fine though, starting COP with 25 merkins IC that seemed to tire out poor old Lobster Roll.   Really?
  • Anyway, I wanted to get some distance in today, and considered a repeat of Joker’s favorite Robinson Run, but thought better of it after seeing Lobster Roll’s performance in COP – would be a shame to lose him at Home Depot.   Opted instead for a classic triple-7 with some laps thrown in to get more distance
  • Enjoyed catching-up with Joker on the lap runs.  Sounds like he is inching up toward the 1000lb club – ask him sometime
  • Appreciate the opportunity to Q – Thanks Abacus and Huggie Bear

 

Announcements:

None

 

Dumbocratic Monday

14 men waved off the cold and kept moving at The Matrix this morning, and endured just a tiny taste of the mutha

The Thang:

Warm-up:

  • 10 Burpees OYO  x2
  • Merkin Run:  Circle the perimeter of the AO, stopping for 20 merkins x6

Mosey to main school lot for instructions and partner-up for main event:

  • 10 dumbocrats, switch places, 10 more dumbocrats
  • 20 pull-ups total for each partner team
  • 20 burpees total for each partner team
  • Run:  Partner 1 – one lap around track; Partner 2 – one lap around islands in south lot
  • Flapjack.

Re-group; plank; 20 merkins OYO

Repeat main event; modify 5 dumbocrats on last round

Re-group; Mary

  • Flutters x20
  • V-Ups x12
  • LBCs x20
  • Plank; 20 merkins OYO

Run to rockpile, grab a rock, mosey down to field

P1 does called exercise while P2 runs to mid field and back; flapjack:

  • Overhead press
  • Squats
  • Curls
  • Merkins
  • Squat thrusters
  • LBCs

Return rocks to rockpile; run back to start

COT

Mileage: 3.1

Merkins: too many to count

 

Moleskine:

  • Full agenda, so no time for COP today, (and we needed to keep moving anyway due to the cold), so we encircled the entire AO stopping every couple hundred yards for 20 merkins OYO for good measure
  • While waiting for a few stragglers pre-launch, the initial group kept warm with a few burpees, and grabbed a few more on the way out
  • Taking a cue from #Fishwrap’s Mutha pre-blast, brought a taste of the ‘ship down to The Matrix.  While lacking a 12-story parking deck (or any elevation at all for that matter), the AO does provide plenty of space for Dumbocrats, so treated the pax with what became a sure #crowdpleaser
  • YHC bit off a bit more than he could with the volume, so modified slightly, lest be flattened by my jacked partner who nearly flattened me into the pavement.   Note to self:  choose partners more wisely in body-weight exercises
  • Bunch of fast guys out there today – Purell, Rachel, Orange Whip – maybe should have modified with some more sprinting work?
  • Nice job by all, especially keeping up with the never-ending merkins.
  • Always a pleasure to lead The Matrix – thanks for the opportunity Pop Tart and Squid
  • H/T to Smokey for the take-out today

Announcements:

  • Sign-up to Q – let Pro have a break (though he didn’t let me have one today)

 

 

 

 

More Saving, More Doing monkeyhumpers

Ten men enjoyed the beautiful (November?) weather, and took a trip to the home improvement store today.

The Thang:

Warmup run around front of school to east lot.

COP:
20x SSH
21x Merkins
20x LSS
20x IWs
10x Burpees
10x Man-Maker Merkins (T push ups)

Mosey to east playground

5 pull-ups
5 burpees

Repeat above 3X

Mosey to south lot

Man-Maker Merkin Ladder:  line up at one end.  Run to other end, 10 man-maker merkins.  Return to other end, 9 man-maker merkins, etc. to 1
Plank-o-rama while waiting for others to finish

Start run to Promenade:  out back field, up Spring St, up Tilley Morris, down McKee, across Providence, left into Promenade, back to the front entrance of Home Depot
20 merkins OYO
20 monkey humpers OYO

Return via same route to Tilley Morris, stay on McKee to rockpile at school.  Grab a rock.
20 overhead press

Mosey to field, partner up for shuttle runs

Partner 1 runs with rock to mid-field, deposit rock on ground, return to base, Partner 2 then runs out to mid-field, retrieves rock, returns to base. Man at base does called exercise.  Repeat 2X for each round.  Change exercise each round:
Round 1: Merkins
Round 2: Jump squats
Round 3: Burpees
Round 4: Merkins (race)

20 overhead press, return rocks

Mosey back to main lot, 10 pull-ups, Mary: 20 jack-knife, 30 LBCs

Mileage 4.5

COT

Moleskine:

  • Perfect weather today for a classic bootcamp/run beatdown
  • You know its getting bad when we start sponsoring workouts at the local home improvement stores.  Next time we’ll take the workout inside.  Lots of heavy stuff to lift and carry around, plus we could use the carts and practice Speed4Need as a bonus.
  • Mea culpa on the epic Q fail, losing 3 pax (including a site Q)  en route to the hardware store.  Sorry men, somehow we lost you when we turned in the lot.  Glad we caught back up with you on McKee.
  • Lots of mumblechatter in COP, couldn’t seem to shake it, even with a few rounds of pull-ups and burpees.
  • Strong performance by all, laying out 4+ miles plus some classic bootcamp ladders and shuttles thrown in for good measure
  • Thanks to Huggie Bear for the opportunity to lead the Original #Area51 workout

Announcements:

F3 Area 51 Christmas Party, Dec 8, 7:30pm, Seaboard.  See pre-blast and sign-up.

 

 

Two Fiddy

Despite the well-publicized warning of hill repeats, a healthy quorum of 18 pax still enjoyed a hillful morning…

The Thang:

After a stiff warmup mile down to Rea/51, 20 merkins to start.

Run up Rea to entrance of Five Knolls, turn in and race to bottom

Pause for plank, mary, and MCs at bottom of main hill

  • 20 merkins at bottom, run to top – all the way to Macdera Glen
  • 19 merkins at top, run to bottom, 18 merkins, run to top

…continue…

  • 3 merkins at top, run to bottom, 2 merkins, run to top
  • 1 merkin at top

Mary while waiting for rest of pax to arrive

Mosey to front of Whitegate on 51.   Return to SCMS, with a few more merkins on the way back.

COT

Mileage: 6.2

Merkins: 250 (if you did them all)

Moleskine:

  • Returning to classic Fast Twitch style this week, with roughly even mix of flat running, hills, and body weight exercises, namely merkins
  • A few men made it all the way through the sequence – Bout Time, Rachel, maybe another?   YHC was ready to call it a little early to allow time for return, but was egged on by Alf, so eventually got them all in
  • It looked like the rest came close, getting 18-19 laps each – nice push up the hills
  • Due to the delay in posting this backblast, YHC can attest that the pain from this one stuck around a couple days
  • Thoroughly enjoy Qing FastTwitch.  HT to Purple Haze and Rachel for the opportunity to lead

Announcement:

  • Sign-up for F3Golf

Rock-n-Run

A small but highly dedicated crowd of Kevlar regulars showed up for a post-BRR shake-out…

 

The Thang:

Setup tires on field – one for each pax  (for warm-up and decoy purposes only)

 

Mosey to main lot for COP:

  • SSHx20
  • Merkinsx20
  • MCx20
  • Slow Squatsx20
  • IWx20
  • All above interspersed with 5 burpees OYO

 

Run down through campus to ring road, out to back entrance, over to John St., up to 51, back to top road and rock pile

 

Grab a lifting rock

 

Mosey down to front of church.  Partner exercises. One partner to top of hill 5x burpees and return. Other partner does called exercise, flapjack

  • Overhead press
  • Squat
  • Thruster
  • Good mornings

One round involved mary and a suicide.

 

Mosey to side of church and up to field.  Partner exercises again.  Partner one does exercises while partner two runs perimeter of field.  Exercises included:

  • Overhead press x20
  • Tricept press x20
  • Curls x20
  • Lateral raise x20

 

Flapjack, repeat with different exercises

  • Flutter press x20
  • Squat x20
  • Curls x20

 

Mosey back to rockpile, return rocks

 

Plank.  Sprint to front entrance of school.

 

Return tires to storage – one for each pax

 

COT

 

Mileage: 2.9

 

Moleskine:

  • With legs (mostly) recovered from #BlueRidgeRelay, it was time to stretch them a (little bit) more, while generously interspersing some rock and tire work – at least that was the plan
  • Really did have something up my sleeve for the tires.  Sadly, the running took a bit longer than expectation, so the tires ended up being little more than a decoy.    Such a shame as they were counted perfectly.
  • Pax (mostly) did a great job selecting a lifting rock – I know I was sore after that one.
  • However, we weren’t without some vocal complaining about the volume of lifting.   I’ve observed that the degree of complaining during rock exercises is strangely inversely proportional to the size of the rock chosen.  But we won’t mention Pop Tart by name.  Just an observation.
  • Hat tip to Spackler for the take-out.  Prayers for all those impacted by the hurricanes.
  • It’s been a while since I’ve Q’d Kevlar – appreciate the opportunity Fault Line and Orange Whip.

 

Announcements:

  • Sign-up for F3Golf

 

Changing of the Guard

After four years of leading South Charlotte’s premier running/bootcamp workout, it is now time to hand over the reins to fresh (and faster) leadership to take it in new and tougher directions.   Our resident weasel-shaker, Purple Haze, the one who secretly runs the show behind the scenes, has been the co-Q for over half this time and deserves a lot more credit than I for holding the place together.  As a tribute to his exemplary administrative skills, I used one of his favorite (but painful) weinke’s as a swan song today:

The Thang:

  • Run out to Rising Meadow, start with brief COP SSHx20
  • Mosey to top of hill to start the loop
    • Start with 10 deep squats
    • Run out to bottom of Windbluff at speed bump
    • 10 deep squats
    • Return to top of Rising Meadow
    • Repeato 5-6x
  • With 10 mins left.  AYG sprint to end of Rising Meadow and back to bottom.
  • Return to start
  • COT

Mileage: 6-7

Mokeskine:

  • Painful as many of us remember.  Lots of missing shirts by the 2nd lap. At least we had a little cool drizzle to help this time
  • As appropriate, our new Site Q, Rachel up in front, along with Hairball, with Alf and Mr. Brady not too far behind
  • Mostly regulars out there today, but apparently this workout was too tough for some?  Lots of whining for the final AYG up Rising Meadow.  Atypical for Fast Twitch, especially so close to prime running season.  I doubt Rachel will be so easy on that in the future.
  • Rachel clearly made the cut (in terms of speed), and I suspect is unlikely to be challenged anytime soon.  Looking for big (and fast) things out of Rachel and it will be good to have some fresh leadership to take the workout to the next level.  Best of luck Rachel!
  • It’s truly been an honor and pleasure leading this fine workout for the past four years.  And despite all the umbrage I give PH, he is truly the one who keeps it all together and running smoothly on the back-end.  Gotta hand it to the weasel shaker.
  • Thank you all for making Fast Twitch what is today.  Of course, I’ll still be a regular in the Q rotation.  See you out in the gloom soon!

Announcements:

  • F3 SPEED FOR NEED Charity for Team Hoyt Blade 2 Running; Goal to raise $30,000 for running wheelchairs… already raised over $22,000.  Please donate and/or volunteer to this noble cause. https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative
  • Multiple Memorial Day weekend convergences. Please see website, twitter, and slack for details
  • Timed mile at Mountain Goat Friday
  • With running season upon us, spread the word and bring out FNGs
  • Haze/Rachel will be working on filling the schedule – keep an eye on an updated and extended schedule in the near future.

Froggy Style

Twenty men joined hopped out to a quick start at this week’s Matrix

The Thang

Mosey to East lot for COP:

  • Merkins x20
  • PP x20
  • MC x20
  • 5 burpees OYO
  • SSH x20
  • 5 burpees OYO
  • IW x20

Run down McKee road to the rockpile.  One rock per pair of partners.

Mosey to playground

Partner A: Run to median island and back
Partner B: Called exercise: 50 pull-ups, 100 squats
Partner A&B rotate on run until total # of reps are complete.

Mosey to back lot

Similar partner exercises as above with:

  • Overhead press x50
  • Squat x100
  • Merkin x150
  • Break:  partner “Leap Frog” races. Last pair does 5 burpees. Out and back.
  • Flutter press x200
  • Lunges x100

Mosey to return rocks and then back to start for Mary

  • H2H x20
  • Rosalita x20
  • Bicycle x20
  • Protractor

COT

Moleskine:

  • Big crowd today at the Matrix, and got off easy with just over 2mi.  The original plan called for twice that but the pax lucked out as YHC pulled an ankle the day prior.
  • Another good sweatfest with all the humidity left over from last nights drenching.  Almost needed a paddle at COT
  • Good to see some fresh faces out there today.  No FNGs, but a few new guys who have joined recently – welcome and glad to see you coming out regularly
  • Nice to see Little Mike (former Metro) joining in out the south action
  • Thanks to Squid, site chaplain for the inspiring take-out as usual.
  • Thanks Pop Tart for the opportunity.  Always a pleasure to Q the closest AO to my house… (though apparently I’m not as close as Cold Cuts, Picasso and a few others who walked in)

Announcements:

  • Wednesday FNG day at the Maul, 5:30 Stonecrest
  • Wednesday Death Valley and Anvil converging at Anvil.  Stinger will be doing a testimony immediately after the workout at Calvary (6:20-6:50).  Coffee will be served.
  • Saturday convergence Rock Zero, Calvary 7am
  • Monday Matrix will convergence at Basecamp
  • Monday, Metro Convergence at Symphony Park with 5K
  • See Pop Tart to get on the Q list if you haven’t already done so

Climbing the Pyramid

10 men and 2 turkeys climbed the pyramid at Friday’s Mountain Goat

The Thang:

Warm-up:  Mile run down Strawberry and Rosecliff to Browne’s Pond.  U-turn, stop on way back at Strawberry and Rosecliff for COP:  IWx15, Squatsx15, RDsx15;  Return to school, mosey down to track.

Partner up for CMIYC. 5 squats. continue for two laps.

Mary while waiting on the six

Main Event:  Interval Pyramid.  Run the following at mile pace:  400m, 800m, 1200m, 1600m, 1200m, 800m, 400m.  In between each run, recovery jog/walk for 400m.

After YHC completed the 1600m, we hit the time limit, finished our last lap, and returned to the parking lot for mary:  flutters x20, bicycle x20.

COT

Mileage: 4-6mi

Moleskine:

  • Obviously the Q bit off more than he could chew on this one.  Wrote up the main event first, and then recognized we would need a good warm-up in advance.  While helpful, the warm-up only allowed us to get halfway through the pyramid.
  • Despite the over-estimation, it seemed that nobody was disappointed and all got their money’s worth at the goat last week.
  • Did the pairing up for CMIYC to align speeds up front.  Goal was to have a few groups of folks at various speeds running together during the pyramid.  Seemed to work well (mostly).
  • Overall great effort by everyone out there
  • Thanks to Retread and Slim Fast for the opportunity to Q Mountain Goat.  Always a great time.

Announcements:

Special shout-out to all the folks running the Smoky Mountain Relay – looked like challenging and painful event.  T-claps!

 

Loopy loop

14 Fast Twitchers ran the (mostly flat) loop this week…

The Thang

Warmup run:  Long way to Rising Meadow (via 51 and Raintree)

Triple nickel up hill to lightpost:  Romanian Deadlifts and Squats

Mosey over to the Rounding Run loop:  4 rounds:

  1. CMIYC, 10 merkins
  2. Partner runs opposite directions; 10 Partner Merkins, return, squats
  3. Partner runs opposite directions; 20 Partner Merkins, return, jump squats
  4. CMIYC, 5 squats

Mary interspersed throughout

Mosey back to Strawberry down to 2nd speedbump; Mary; AYG Sprint back to school

Mileage: 6.0

COT

Moleskine:

  • Apparently warm-up run got progressively faster as we went along – thought you wouldn’t notice, but got called on it anyway.  It’s good for you
  • Avoided the hills today (mostly) as YHC is starting taper for Corporate Cup (lucky you).  Mixing in fast paced drills with “mary-breaks” was perfect for this week.
  • Rachel, now a FT regular and consistently taking the lead.  I think I caught him once on the CMIYC, and was left in the dust. Why is it that F3 guys with girl names tend to be the fastest?  Still a mystery to me.
  • Interesting to see folks recovering from injuries (Brady, Tolkien) out here today.   Tolkien said he was trying to avoid sprints at Swift. Not sure if this was much easier?   Looks like you guys have recovered well so far.  Nice to see you out.
  • Appreciate the thoughtful take-out Mr. Brady
  • Always a pleasure to lead this beat-down.  Let me know if you’d like to take a crack at it.

Announcements:  None

Rock ‘n’ Run

21 men eschewed the fartsack and were the better for it at F3 Kevlar this morning.

The Thang:

Warm-up run halfway around the church to the back lot.  Stop for COP
SSH x20
20 merkins OYO
IW x20
19 merkins OYO
MC x20
18 merkins OYO
… cut short by request for more running from Gummy

Continue around back to Covenant Church lane, out to John St, up to 51, and back in to campus

Stop at rock pile, partner up, grab a rock. Mosey over to bottom of hill

Count exercises with partner.  Partner 1 runs up to top of hill and back while Partner 2 does called exercise.  Swap and continue until total reps completed.

  1. Overhead press x100
  2. Good mornings x100
  3. Curls x100
  4. Squat x100
  5. Flutter press x100
  6. Alt lunges x50

Mosey over to front of church

Partner 1 runs suicide in parking lot up to hill.  Partner 2 runs around church with rock.  Flapjack.

Mosey back to rock pile to return rocks

AYG back to entrance.  Circle up 20 dollies; 20 LBCs

Mileage: 2.8

COT

Moleskine:

  • Lots of mumblechatter in COP this morning.
  • Heard some rumblings of complaints.  Some guys initially disappointed by the lack of running. Little did they know that YHC dontated blood earlier this week so the running was not at full capacity.  Nonetheless, Gummy was granted his wish with a run circling the campus.  Anyway, if you want running, come to FT next week – I’ll be sure you get your fill there!
  • Bit of a dangerous run in the pitch blackness on the backside where we ran between 51 and the graveyard… someday we’re going to lose someone back there. Note to site Qs:  Could use some more lighting.  Luckily I had Joker out in front of me to clear any obstacles.
  • Hat tip to Squid, resident chaplain, for the take-out (consistent as usual)
  • Always a pleasure to lead Kevlar – thanks for the opportunity @FaultLine and @OrangeWhip

 

 

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