Bagpipe bursts a bag
29 Pipers crushed the parking deck at Bagpipe. 12 Swifters ran around the hood. Typical Tuesday morning at the SOB hideout.
Haggis posting for Chipotle
The Thang:
Run to parking deck for warm up: 20 Side Straddle Hops, 20 Imperial Walker, 20 Merkins
Run to top of the deck and partner up. One partner run to the bottom and back up while the other does an exercise. Exercises were something like this (sorry, I have probably missed a few).
Burpees, Merkins, Little Baby Crunch, Elbow Plank, Wall Squats, Regular Squats … plus a few more. Doesn’t sound like much, but everyone got their money’s worth with the running up and down. Chippy kept us honest with words of wisdom and encouragement (“get your belly off the ground”, etc,etc).
Run back to Vine for COT.
Moleskin:
41 combined pax is a record. Awesome push for the New Year!
Strong running by Cain and Mermaid racing up the deck – nice work.
Great to see Commish out for his third workout in as many days. Strong.
Some of the old timers (Mic Check, Market Timer), definitely getting a bit sloppy on the elbow plank. Mic Check would rather do the J Lo.
#F3Swift – Feel the Road
The 12 cool kids at Swift launched into the cool Gloom at 0515 on Tuesday morning. Here’s what went down.
The Thang:
- Warm-up 1.2mi with some high knees and butt kicks thrown in for good measure.
- Meandering through Ballantyne CC, complete 5 rounds of 2 minutes at “Hard” / I-pace (http://runsmartproject.com/calculator), 1 minute jog to the six, 1 minute Hard, 30 seconds jog to the six, 30 seconds Hard.
- Bonus “Hard” effort until you reach entrance of Ballantyne CC (another 1:40 to 2 min).
- Long recovery home of 1.6mi.
- Total miles between 5.8 and 6.9.
Moleskin:
- Longest swift ever! With the Six running forward the whole time and others regrouping as necessary, minimum distance covered was 5.8 (bonus credit to Rock Thrill, Stump Hugger, and Frasier for taking longer way back to COT). Others may have covered more miles because of regrouping. YHC totaled about 6.8 and missed some due to stopping watch (for the PAX to get some longer recoveries sometimes…).
- Record PAX? Not quite, 13 is the record, but 12 is pretty close. Not sure if that’s because of pre-Race week for Joe Davis Run or because Brisket only shows up when the temperature dips below the Freezing Point.
- Time-based intervals give a great workout to each of the PAX. While 5+ miles is a decent length for most PAX to run, we took over 60 minutes to get there. If you have been comfortably finishing a 1 hour Bootcamp (not dead at the end), then you can do a Swift workout. We could have cut the route shorter today, but the distance from leader to six was tight enough to push the envelope.
- I-pace / “Hard” / 2-mile race pace – here’s the video that explains how it maximizes “Aerobic Power” or VO2max. You may have seen Gatorade or other commercials that show runners with a funny mask and tube on – they are trying to measure their VO2max. Video link – http://youtu.be/7dQEwJhHWXk. Our workout today should have the PAX running at their MAX most of the time. We’ll eventually be lengthening these intervals, but there will be longer recovery between each, for example 4 min hard / 3 min recovery, 5 min hard / 4 min recovery.
- Up, down, and around. Get used to it. That’s what the Joe Davis Run is looking like. While the Ups and downs are not as extreme as the course today, you’ll need to be prepared to never feel like you are much in a rhythm with a lot of turns on the course.
- Kotters – Stump Hugger, Brisket, and Champagne were all back after a long Swift layoff.
- Cobains – YHC didn’t clearly communicate the cooldown route to Rock Thrill and Frasier (or they just wanted the extra credit). YHC found it hard to enunciate between “hump” for speedhump in the Ballantyne CC and “hup” or something like it that was an attempt to not wake the neighbors at the end of each interval. “Obstruction” became the word of choice so Honeybee and Soft Pretzel wouldn’t get confused again, but “obstruction” was found to take too much O2 from YHC’s VO2max – back to “hump” and “hup”. Will “ho” work?
- Didn’t get the Matchy-matchy memo – apparently Wingman, HB, and SP all read the memo about Orangish / Red longsleeve top and black hat. A couple of times, they switched places to play tricks on the rest of the PAX.
- Dressed for 20F – Strange Brew said that -4C would have him don the long sleeves like this morning, but normally our ACTUAL 30F temps would only beg for shortsleeves. Conversion factor? Long Haul went the extra layer and put on the full highvis winter coat. Can’t wait to see what Thursday morning may bring with 10F / -12C. Wooly mammoth pants and furry eskimo hoods?
- If you are doing the Joe Davis Run, cruise in from here. Do a normal workout up through Thursday, but make Friday a very light or rest day. Save it for Saturday.
- Strava http://www.strava.com/activities/237475232 and Garmin http://connect.garmin.com/modern/activity/666743157 results from today.
Skunkworks – Suicides, KBs, Frosty Paws and ExLax
19 men including 2 FNGs got the blood pumping at Skunkworks.
Warmup
– Side straddle hop
– Imperial walker
– Merkins x10
– One legged squats w/ KB x10, flap jack x10, two legged squats w/ KB press x10
– Burpees x10
– Skull crushers x10, pullovers x10, tri presses x10
– Snatches x5 each arm
– Two handed swings x10, upright rows x10, lawnmowers x10 each arm
– Russian twists x10 each side, LBC w/ KB x10, Louganis w/ KB x10
– Mosey to lower lot
– Warm up lap around church w/o KB
Main Event
– Suicides to first curb, second curb, street, x10 of said exersice on each return
– #1: One legged squats w/ KB, flap jack, two legged squats w/ KB press x10 each side
– #2: Skull crushers, pullovers, tri presses
– #3: Two handed swings, upright rows, lawnmowers x10 each arm
– #4: Russian twists x10 each side, LBC w/ KB, Louganis w/ KB
– Lap around church w/ wall sits and wall jumps at end
– Back to flag w/ 10 burpees at half way point
My first time out since pre-Christmas…and it hurt. Nice work out there. Awesome moment to see Simba running the hill and he looks back to see if he went the wrong way. No sir, just crushing it. Well done, impressive transformation! You will be in the next rotation. Also, what’s up with TR’s refusenick on the running? Just swinging his double 100 lb KBs, hard to say too much to that…but this is not Meathead.
Two FNGs (Ex Lax and Frosty Paws), one Skunkworks FNG (Gum Nut) and one blast from the past (PBQ). Don’t let the weather or exhaustion scare you, keep after it. Great job by all, always an honor to lead.
Name change on Chuck from this am. He was gloveless on a cold morning swinging metal KBs and had his hands in the pockets, so of course he was named Pocket Pool. We’re changing that to Frosty Paws. ExLax is an ex-lacrosse player and current lacrosse coach, still TBD on his regularity.
– Harley
Area 51 AO Sampler
17 (incl 1 FNG) Early Birds left the comfort of their fartsacks for a brisk run down 51 with a few stops along the way. It was below freezing and 5:15am – it was time to start moving.
It went a little something like this…
Looked like a solid veteran crew this morning – Didn’t see any FNG’s – so a disclaimer was given and away we went.
Mosey from the Parking lot for a very brief warm up (Purple Haze and FNG Si came rolling in at this point in the darkness)
SSH x 25 IC
Run to Davie Park Play Ground at 10K pace(ish)
Complete 10 Pullups and 10 Hanging Knees to Elbows
Plankarama
Run to #TheRock AO via 51 to Rea Rd at 10K Pace(ish)
Complete 20 Dips and 20 Derkins at the covered benches
LBC’s while we wait
Run to #DayZero AO via 51 at 10k pace(ish)
Complete 30 StepUps and 30 Incline Merkins on the benches
Flutter off the curb while we wait
U Turn and head back to therock for 20 dips/20 derkins
Run the rest of the way straight to our Launch Point of South Charlotte Middle.
Circle up for 2 minutes of Mary with LBCs x 25 and the Dolly x 25
total mileage 5.5miles
Moleskin:
This was my first post at FastTwitch in quite a while and my first F3 Post since the Christmas Eve convergence where I caught some kind of respiratory virus that got the best of me for two weeks. That being said – it was a great pleasure to be back at FastTwitch and to see so many of this group that have become noticeably faster over the past few weeks. Too many to name, but these guys are getting after it on Tuesday mornings.
Weather was a little on the cool side, but nothing like the polar vortex of last year, so We warmed up quickly and tried to keep it moving the full hour. Noticeably missing from the Davie Park Plankarama was SlimFast who had apparently spotted an FNG in the lineup (who I thought was Dora in the dimly lit parking lot) w/out gloves and took it upon himself to run back to his car and get an extra pair for FNG Si. With the rest of the pax on their way to TheRock, I set out to meet SlimFast and run w/him back to the next stopping point. We high tailed it to the covered benches and joined the pax. Huge thanks to SlimFast who volunteered to run with FNG Si for the remainder of this mornings workout. With a distance of 5.5Miles and some body weight exercises sprinkled in, seemed like mission was accomplished. The Pax were running hard today as many are gearing up to their 5k 10k or double down at the Joe Davis Run this weekend. Based on today’s efforts, area51 will be very well represented.
Looking forward to posting at FastTwitch more frequently in 2015.
Announcements:
Unbroken Movie has been cancelled due to attendance – those that signed up will be reimbursed through paypal – (if you would like to donate your payment to the Joe Davis Run – email purple haze)
Joe Davis Run – Saturday – sing up now! You can all run the 5K and most can run the 10K (or both!)
Joe Davis Coffeteria – donate online to support the F3 coffeteria or bring cash to the event.
-Fletch
Welcome to ’15
Can this really be the first Saturday of the New Year? Balmy weather greeted 8 Pax at WHS for the following:
SSH x 15
Merkins x 15
Squat x 15
Mountain Climbers x 15
LBC x 15
Mosey to front wall of school for People’s Chair
Lunge Walk length of side wall towards back.
More People’s Chair in back.
Mosey to bridge for Sevens
1 Squat near side, run across bridge, 6 Burpees far side. Run back.
2 Squat near side, 5 Burpees far side. Etc
Mosey to concession stand for pusharama
Merkins x 15, Box Jumps x 15
Diamonds x 15, Box Jumps x 15
Derkins x 15, Box Jumps x 15
Wide Arm x 15, Box Jumps x 15
Mosey to field
Plank Circle Chase; 8 players = Tight Turns
Bear Crawl 15 yards, 15 Merkins
Lunge Walk 15 yards, 15 Merkins
Backwards Bear Crawl 15 yards, 15 Merkins
Backwards Lunge Walk 15 yards, 15 Merkins
Out the back gate to Middle School porch
Mid-Workout midsection (all to 15 In Cadence)
Knee Ups, LBC, Bicycle, LBC, Heels to Heaven
Back to track, run lap w 15 Squats each corner
Back to concession for brief incline merkins/Step Ups x 15
Mosey towards bridge
Indian Run/Inchworm/Merkin Thingy
All Pax plank head-to-toe in line towards bridge.
Start Merkins, Last man taps next guy, runs to front, rejoins Merkins. Next guy does one more Merkin, taps next Pax, runs to front.
So on until we all get across bridge. Turned out to be somewhere around 60 Merkins per man – Nice Work!!
Lunge Walk up towards school, mosey, Lunge Walk, mosey Backwards Lunge Walk, etc to front of school.
More Mary in front to close out the hour.
Moleskin
We welcomed 2015 with a nice total body burn. YHC is a fan of pusharama if you didn’t notice. Final civilian count around 225 Merkins if anyone is keeping track.
Great to have Hot Tub and Calzone in the UC; Bratwurst and Dasher keep pushing the pace; saves me from having to keep up with the beast Ice9- Great efforts by all !!
Resolution Monday
14 PAX gathered at The Matrix to get a little stronger on the first Monday of the New Year. We were under a full moon and finally no rain in the forecast for a change. The clock struck 0530 and we were off.
Mosey around the school and out to front parking lot for COP
SSH x 51 IC
IW x 20 IC
Low Slow Squat x 20 IC
Low Slow Merkins x 20 IC
Flutter x 25 IC
Mosey over to the wall and Partner up.
P1 – 25 Jump Squats, P2 – People’s Chair
Flapjack then repeat with 30 Jump Squats
P1 – 30 Derkins, P2 – Balls to the Wall
Flapjack then repeat
Mosey around track and line up at light post
P1 Lunge Walk to first light post and run back. P2 does LBC’s. Flapjack
P1 Wheelbarrow to 1st light post, P2 Wheelbarrow to 2nd light post, run back and 10 partner handslap merkins
P1 Lunge Walk to first light post, run to 2nd post and back. P2 does Dollies. Flapjack.
P1 Wheelbarrow to 1st light post, P2 Wheelbarrow to 2nd light post, run back and 10 partner handslap merkins
Run around school and up to playground.
P1 does 10 pull-ups, P2 20 CDD’s. Flapjack then repeat
P1 does 15 hanging knee raises, P2 does 15 burpees. Flapjack then repeat
Plank-o-rama
Run to back parking lot for Mary.
CCV Left side x 10 IC
CCF Right side x 11 IC
Rosalita x 20 IC and immediately into Protractor rotation
Backscratcher x 15 IC
Russian Twist x 15 IC
Jailbreak back to cars.
Moleskin:
The dry weather was a nice change but its bringing with it the colder temps. A few grumbles as we crossed the open field in the first mosey which was severely water logged. With all the lights up and running on the back side of McKee Rd Elementary some of the biggest water hazards were at least sort of visible. Earlier Dredd noted in his #DRP “Today may be your day to inspire your Brother, just as tomorrow may be his day to inspire you.” So with that in mind Partner work was on the docket and all were pushed. Young Love drew the short straw and had to try and keep up with Lobster Roll, tough sledding but chasing a Brother makes you stronger. A great core of steady Matrix regulars today with O’Tannenbaum showing up 4 minutes early and Floor Slapper 2 minutes early, I don’t think they knew what to do with all the extra time so they proceeded with some awkward stretches prior to the start. Franks and Back Office have been working themselves into “regular” status as well and Huggy Bear getting stronger and coming more often. Thanks to Young Love for the closing prayer and inspiration. Always a privilege to lead such a fine group.
Announcements:
Joe Davis Run – Saturday – sing up now! You can all run the 5K and most can run the 10K (or both!)
Joe Davis Coffeteria – donate online to support the F3 coffeteria or bring cash to the event.
Unbroken moving Saturday night – sign up now as attendance is low.
Matrix Q’s – looking to fill out the 2015 docket. Contact Uncle Leo or Alf to get in on it.
-Alf
New year, same great pain
12 men started the year off right with a little work at the Foxhole. Here’s what we did…..
The Thang:
Mosey to the lower Parking lot.
COP:
SSH X 25
IW X 20
Merkin X 15
Mountain Climbers X 15
Mosey to the soccer field.
Circle up:
KB Ladder – 1 Hand Release Burpees, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Plank when finished.
Remain circled up for the following circuit:
Cleans X 15 each hand OYO
Merkins X 15 IC
KB Press X 15 each hand OYO
Merkins X 10 IC
2 handed swings X 30 OYO
Merkins X 10 IC
Goblet Squats X 20 OYO
LBCs with KB X 15 IC
Tricep Extensions X 30 OYO
LBCs with KB X 15 IC
6MOM PAX choice
COT
Moleskin:
It was YHC’s first post of the New Year and I planned on making it a good one. The KB ladder is one of my favorite KB workouts. You feel like you’ve accomplished something with you get through the 5th set, until you realize you’re not even near half way done. Mic Check suggested that I call and audible half way through, but I wasn’t backing down. It hurts…. a great kind of hurt.
The KB, merkin, LBC circuit was meant to repeatedly pound your upper body alternating between KB moves and merkins/LBCs. I don’t think I could have done any more merkins after that.
Shout out to Mic Check for introducing Foxhole to a new Mary exercise (apparently introduced to him by Strange Brew) the elbow plank while all the PAX counted down from 10. It was painful and way to long.
Announcements:
Tuesday 1/6 last day to sign up for the movie
Pick your 4 man mud run team.
Chippy is Qing bagpipe on Tuesday.
Winding and grinding at the DMZ
31 of South Charlotte and Metro’s finest posted at the first DMZ of 2015 today, ready to hit the ground running in a new year. After acknowledging we had 2 FNGs a brief disclaimer was given and we were off.
The Thang:
Fast mosey to Carmel Middle to circle up for some COP
SSH x25 IC
MC x20 IC
IW x25 IC
PP x 20 IC
Partner up into groups of 3 for some rock work grinders – 2 lifting rocks per group of 3. Each tripod worked together to complete the given number of exercises.
Round 1: curls x200, tricep extensions x200. P1 started with curls, P2 triceps, P3 ran to relieve P2. Flapjack until exercises complete.
Plank-o-rama til the 6 finishes
Round 2: overhead press x200, teabag squats x150
More plank-o-rama
Deposit rocks and mosey to the track. Choose your own adventure clearing the fence – some pax used the functional gate, others preserved their fresh white Nikes and opted for the up-and over approach.
CMIYC partner carries
Lap 1: P1 run carry P2, P3 hand-release merkins x10, flapjack
LBC OYO til the 6 arrives
Lap 2: repeato with squats x10
Mosey to the hill bedise CMS for some Triple nickel hillwork: merkins at the top, squats at the bottom
Mary:
Flutter x20
Dolly x25
Mosey back to the park with some obligatory burpees (x10 OYO) at the speed bump
Plank up for a jailbreak to Carmel Rd.
Moleskinny:
-It was an honor leading the pax (for real) this week at DMZ. Enjoyed a rare morning without rain.
-Welcome FNGs Tenderfoot and Mallory – strong work out there
-There was some debate amont the pax about the naming origin of Spackler’s Hill. McGee was amped to meet “the” Spackler this morning. #celebrity? or #oxymoron? @F3Metro: need some clarity on the origin here.
-The group partner carrying Parliament’s 2.0 smoked the pax. Next time how about partner carrying a partner carrying the 2.0?
-Lots of mumblechatter about the F3 ski trip. Hope you’re heading west – NC “slopes” look a bit brown
-A rogue cyclist attempted to “race” the pax on the jailbreak run. Nice try pal. Little did he/she know several pax wore their smokeboots this morning.
-TClaps to Hops for taking us out.
Announcements:
-Joe Davis Run 5K/10K/Both options – January 10, 2015. This is an incredible event put on by Rock Thrill from Area 51/Fort Mill, and his family to honor his brother and benefit Keystone, York County’s local authority on substance abuse and addiction. More info here: http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/.
YHC heard there are bragging rights on the line as well. Which region will post the fastest team?
#F3Swift Preblast – JoeDavisRun – Final Week
Swift will launch from the Vine Restaurant on Tuesday at 0515 for the last speedwork before the Joe Davis Run 5K/10K. Since there is still plenty of time before the race, don’t expect a “taper” this week. We’ll be doing something new and venturing out into the neighborhoods for our interval work. Be sure to get there before 0515 or catch up and try to find us on this course: http://www.strava.com/routes/1296732
Know your Interval / “I” / 2 mile race pace from the following calculator: http://runsmartproject.com/calculator
“Why are you so sweaty?”** Wiggler– 5:30 am Tuesday
Dale Doback: Why are you so sweaty?
Brennan Huff: I was [running the Wiggler]
Will be tough to break a sweat tomorrow. But we’re gonna try! Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – step brother pace…
** Step Brothers