Excited to lead my first “running” workout, I thought best to give the PAX some different options. At 0515, 19 men – many half-naked – were given a quick disclaimer (no warm-ups as the PAX pointed out) and we moseyed into Raintree at the Four Mile Creek intersection.
Still no warm-up there as we had already gotten in 3/4 mile. Instructions and run options were given and off went the PAX! Here were the options:
4 miler— South on Four Mile Creek, left on Fairway Ridge (1st time you come to it), right on Four Mile Creek, right on Whitehorn, end at intersection of Raintree Rd.
5 miler— Same as 4 mile course, but continue by turning left on Raintree Rd and going back to the intersection of Four Mile Creek, right on Four Mile Creek to bottom of hill at apartments, then back to intersection of Raintree Rd and Whitehorn.
6 miler— Same as 4 mile course, then continue by making a left on Raintree Rd., another left on Four Mile Creek (same as initial start), left on Whitehorn, then finish at intersection of Raintree Rd.
Upon completion of your chosen course, mosey back to launch via Raintree Rd and Providence Rd and complete the following exercises (time permitting):
5 sets of 10 x 20 x 30 — merkins, squats, LBCs.
Moeleskin:
Really fast group! YHC was hoping to keep some kind of pace with Purell by letting him blow by the first turn and then not tell him until he was at least 1/10 mile past it. Well, that lasted for 2/10 mile and then he aptly left us in the dust. BRR guys look strong and ready to take to the mountains! I can’t believe we didn’t hear a bunch of grumbling on Fairway Ridge — that incline just keeps going and going!
To not have been a “runner” for very long, Orange Whip is impressive out there. He’s going to be a nice addition to his BRR team. Mr. Brady was his usual self — leaving his pool of water at the end to signify that his work was done. Turkey Leg is getting back close to 100% – I know from experience as he also passed YHC! Was a pleasure meeting Astro, another sneaky fast runner.
One big challenge that I was not prepared for — how in the world do you recognize and take down the PAX’s names at the end? I was not ready for the massive 35-person circle with the group from Hawk’s Nest.
As site-Q for Skunkworks, it’s rare that I get over to Fast Twitch. However, I really enjoyed both the running and the group. Thank you to Purell for the opportunity to lead. I’ll definitely be back soon!
I was put in charge of the “hill” day for the latest installment of Swift. A mostly proper disclaimer was given since we had an FNG in the mix. Bunker, Tuck and Hairball were off holding hands at the bullring so we took off at 5:15 with instructions to meet at the Wells Fargo parking deck on N. Community House. Take the shorter version or the longer, scenic version.
Once everyone arrived we did some Brat style warm up things. Paper Jam did not participate in all of the hi-jinks. After some thorough warming up instructions were given that we would be running the deck. You were to run a climbing pace to the top, recover on the ramps down and run the flats at 5k pace all the way to the bottom. You were to leave the deck in time to get back by 6:15.
Moleskin: Pretty simple concept of running hard, recover, run hard for 100 meters and then do it all over again. The question was asked “what is climbing pace?” To be honest Woodson I am not sure. It is finding that point where your breathing is labored but you can keep going at that pace. It is meant to be hard and for those of us lucky enough to do the BRR it is required.
Everyone out there got in two rounds and some high achievers got in three rounds. The times going up were slightly faster than coming down which is a good sign that you were pushing hard on the up and doing good interval of recovering and sprinting on the down.
Thanks for Fire Hazard bringing out FNG Adios. I hope you keeping coming out to see us. It is always a great time, afterwards.
24 pax came out to partake in a 90’s rock party. The music was good, but the rocks sucked.
This was my first time Q’ing Dromedary and only my third time at this AO. Most of the workout was planned via googlemaps which made for some longer runs than I had expected.
WARM UP
Disclaimer given as a few pax rolled in on two wheels. Mosey up the hill towards the school and circle up for:
THE THANG
Beat the Q to the rocks with burpees on the line. I ended up beating 4 (by my count) so after getting a lifting rock we did 4 burpees on your own. Quick audible by Goodfella to go to upper parking lot to spare us a car scramble. Rock Exercises:
Partner Up. Partner 1 does inch worms (no push up) towards the Globe. Partner 2 runs to the globe and back. (Again, Q fail here as the globe was a lot farther than I had imagined). I attempted to modify by placing the speaker on the sidewalk but had Q fail number 2 when I ran back to my partner which was out of range of the speaker. Some very confused pax returned asking where the speaker was they were modifying to. My bad. After everyone got 2 rounds in, I audibled due to time and we mosey’ed past the globe for the next round of work.
Arrows were 5 jump squats. Crosswalks or speedbumps were 10 Merkins. Continue around the snake parking lot to middle school entrance. Dancing bear attempted to skip some merkins. I called him out (Bread Bowl would be proud). Another pax asked if it was double (20) merkins at the crosswalk/speed bump combo. Normally when I Q and get asked these questions I am a real dick and tell them to do the harder of the two….in this case I didn’t know the guy well so I was nice and told him only 10. As usual, Dasher was leading the charge and I and several Pax were struggling to stay within ear shot. I had everyone behind me modify to catch up then did a time check and realized we needed to speed up. I had everyone meet at the middle school just in time to watch Dasher and Nutter Butter finish. Nice work Gentleman. Next time I Q I will make sure to bring a 50 pound ruck sack to handicap you.
Goodfella lead us to the buses were we played a quick game of would you rather (insert your favorite inappropriate f3 joke here). Would you rather:
Surprisingly more people chose burpees. I would have though it would be the other way around…..or perhaps this AO just pushes hard and doesn’t take the easy way out. My partner shop dawg gagged on some diesel fumes, but other than that…no casualties.
Quick time check and it was time to go. Another beat the Q with burpees on the line. Rockwell attempted to channel foundation and hold me back but it was a weak attempt. Perhaps he felt how sweaty my shirt was and wised up. By my count I beat 7……7 burpees on your own. I heard a lot (I mean a lot) of groans at this point….I wonder why….Oh yeah!!!! 3/4 the group just finished doing a load of burpees….whoops.
2 minutes left for marry. Posse let us in dead cockroaches (I think he likes that exercise because it resembles his rivals Stadium – gamecocks). Jinles lead us in protractor…..and we’re done.
MOLE SKIN
ANNOUNCEMENTS
21 PAX gathered on this perfectly fine morning at the Vine for a Cheddar/Cooter combo Q (sounds like something you would order at Arby’s). YHC rolled in about 3 minutes before launch time to find Cheddar visibly worried that he would be flying solo for this one. All is good. Cheddar got us started off with a reasonable disclaimer and off we went.
Cheddar moseyed us over to a far and distant parking lot for some COP:
Windmills X 10
Mountain Climbers X 10
SSH X 10
Then like a flash, Cheddar was off again heading towards the bridge for some hill work (yikes). We stopped at the bottom of the hill for a brief demo by Cheddar of what would ensue. Kirby acted like he didn’t hear anything Cheddar said (blah, blah, blah), but it didn’t work. 5 burpees waited on us at station 1, 5 bomb jacks (WHAT THE WHAT??!!) at station 2 and then finally when we reached the bridge 5 jump squats at station 3. Repito por favor but this time with 10 at each station. Cheddar wrapped up his half by having us all do “Bear Walks” (you won’t find that one in the Exicon) and merkins at each parking lot line all. the. way. to. the. light. post. (felt like a long way). With that, Cheddar signed off and YHC signed on. Thank you, Cheddar.
Mosey to the pond and over to one of the big buildings for:
20 step ups (10 each leg)
20 derkins (those hurt)
Run to the picnic tables for 20 dips and then on to the next big building for some flutter and LBCs.
From there we ran pretty fast to the rock pile (watch out for snakes) to grab some lifting rocks. Now this is where the story takes a turn for the worst. YHC was day dreaming when he told the PAX that we’d do 10 curls, 10 overhead presses, and 10 tricep extensions with our heavy rocks in civilian count followed by repeated sets of 8, 6, 4, and 2. The PAX got a little bonus workout when we started in military count instead. Thank you, Madame Tussauds for bringing this to light. There may or may not have been some other mishaps as we wrapped up the rock work, but we don’t need to go there do we? Rocks back where they belong and off we went for some more fun.
Over the bridge and through the woods to the big parking lot for some partner work and 3 corners (demo was provided as Mic Check reminded us to not look up – good idea):
Corner 1: P1 planks while P2 does 10 derkins; Switch;
Corner 2: P1 planks while P2 does 10 old school sit ups; Switch
Corner 3: Same as Corner 1
Corner 4: Didn’t happen because time was short so we ran back to the launch for some brief Mary before we called it.
Announcements:
Frazier reminded us about the Crane Relay.
Soft Pretzel told us about the Sandbox prom event on 8/31 for sick kids who will have tuxedos and limos for the night to help forget about their troubles. They need PAX to sign up for security. It may or may not involve security shirts. See Slack channel for more details and to sign up.
Fire Hazard reminded us of the Isabella Santos run on 9/29. It’s the only Speed for Need event in our backyard this year and the PAX should come out and support even if you don’t run in the race. Thin Mint stressed that there will be a lot of good free food at the event.
Atlas announced the upcoming 4 year Indian Land anniversary coming up on Saturday 8/25 at Indian Land Elementary School start time is 6 am. So come on out and help celebrate 4 years down in Indian Land.
Paper Jam asked for volunteers to participate in the Hope Challenge. 10 seconds of awkward silence would be the price to pay if there are no takers. Thank you Delta for sharing your story and spreading the gift of hope.
YHC took us out.
On behalf of Cheddar and myself, it was a pleasure to lead you men today. There was a lot of hard work put in and I hope we can do it all again real soon. A special shout out to Benny for coming back strong after his accident. My man broke all 3 bones in his leg and is back in the gloom. You’re a beast.
22 PAX showed up to Watchtower for BreadBowl’s VQ. The question was how much running or rolling can a Bread Bowl do in 45 minutes and was his actual F3 name Red Bull? This VQ was a special since Bread Bowl is 11 years old and has wanted to Q for the past month. In life, a true leader is someone who can turn around and see others following. Follow if you dare!
LET’s MOSEY:
COP
The Thang
COT
I thought the work out was going to be hard for the guys. I mainly surprised them with my running but I said get ready for a rude awakening. I think everybody was surprised how fast I did my curls. I like hearing the banter about Zinfandel thinking I would be kind to my fellow Clydesdale. Thank you for the opportunity to run Q for a great group of men as an 11 year old .Welcome Tony Passavanti- Wedding Singer and Don Hayes- Chicken Little to the Pax.
Announcements
11 men thought they escaped all that Monday running tomfoolery by going to the Matrix instead. They were fooled anyway.
The Thang
Warm-up run around school property to south lot for COP:
Run to rockpile to grab a good rock, avoiding snakes where possible
Mosey to lot in front of school
Se7ens:
Mosey to wall for 50 arm raises, 10 donkey kicks
Mosey to track: 5 laps with merkins in each corner. Downward ladder: 5 on first lap, 4 on second, etc.
Mosey back to front lot to retrieve rocks, and carry back to rockpile
Line up on field for sprint to finish
Mileage: 3.0
COT
Moleskine and Announcements:
10 were on-time. 1 came in on two wheels. 11 total showed up for this week’s episode of Base Camp, which featured the return of site-Q Benny from the 180-day Disabled List. Thankfully, F3 runs on guaranteed contracts, so his compensation as site Q was paid in full. Overly-CYA disclaimer was given, and we were off.
The Thang:
Mosey to David Park. En route, do 5 merkins at first street light along 51, 5 squats at the second, and alternate each streetlight down to the Park. When everyone arrives, turn right at the fork in the road toward the lesser-used part of David Park, heading toward the dog park. On the way down, 3 burpees and 8 merkins at each of the 7 street lights down to the back parking lot.
After a little Mary in the parking lot to rest the chesticles (Dolly, Rosalita, LBC’s), we proceeded with a little Paula Abdul along the parking spots. Bear crawl 2 parking lines, do a merkin. Back up one line, and repeat. There was about 20 lines, so we got the blood moving. More Mary to rest before we begin the long slog back to launch. 3 dry docks and 8 monkey humpers at each street light on the way back. Mary to wait for the six. Stopped for Mary a few more times on the mosey back to launch. Rolled in about two minutes early, so we ended with one minute of People’s Chair and one minute of plank. Done-ski.
Announcements:
Dredd is Qing Cerberus on Friday 8/17
Beer Run on Saturday, 8/18
Crane Relays on 10/26 – sign up in the next two weeks
A51 vs. SOB paintball match on 9/15
Kotters to Benny as he’s back at it. Good to see him back out in the gloom. His return brought out Mr. Brady, who didn’t remember how to do a merkin or burpee. If you missed it (as most of you did), I think Brady is next scheduled for a boot camp in 2026. YHC is glad he was around to explain the difference between a street light and stop light (Q fail).
Semi-gloss also made it out and was looking strong. Always great to have Strange Brew join us, as well.
Thumper was near the front, as usual. He’s got his VQ at Base Camp next week, so hopefully we can get a good crowd and heckle him properly.
Great work this morning by everyone. Probably wasn’t as “moderate” as Base camp is supposed to be, but it was a strong group and everyone got ‘er done.
13 pax showed up to celebrate YHC’s birthday. Cake, ice cream, and candles were nowhere to be found. Here’s what the pax received as party favors:
The Thang:
Mosey west on Ardrey Kell to Blakeney Professional Dr. Turn into the office park for a quick COP. ISW x 10 IC, PP Merkins X 10 IC, Windmill x 12 IC. Mosey over to the fountain area and partner up for Burpee Partner Hell. It’s a horrible name, I know, but it hasn’t been properly named as far as I know. P1 starts doing one burpee in each parking spot along the line. P2 runs to the end of the line, turns around and relieves P1 when they meet up. Flapjack. Continue until you reach the end of the line. Line of parking spots was about 150 spots, 1/3 of a mile long. Comments heard included “that’s a lot of burpees” (Ocho Cinco), “Goonie’s officially gone crazy (Cheddar), and multiple pax had different versions of “Goonie, you suck” and “F$#! You, Goonie.” All were relevant and deserved.
After that tomfoolery, we headed back across Ardrey Kell to some coupons that were strategically placed behind the Old Navy. Each pax grabs a brick paver.
Round 1: 5 reps of curls, overhead presses, tri extensions, and bent-over rows. Run with the paver to the corner of the complex, behind the large shopping strip.
Round 2: 10 reps of each. Run to the end of the Target building. A few rounds of Mary with the paver held above us.
Round 3: 15 reps. Run back to the corner.
Round 4: 20 reps. Run back to behind Old Navy.
Round 5: 25 reps. Grab all coupons and start heading back to launch. Arrive at 7:30. Done.
Skinny:
Thanks to Bucky and Fredo for the marketing. Great group of pax showed up and got after it. The burpee thing sucked. Plain and simple. The legs were feeling it a good deal the next day. Pax don’t show up for an easy workout, though. When you’re Qing, make sure you bring it.
Ocho Cinco, Teddy, and Bucky were flying the whole time. Mighty Mite was right behind them, aided by some questionable form. Real strong work by everyone grinding out a bear of a workout.
The coffeeteria was second to none. That always gets YHC through the tough Saturday workouts.
Announcements:
Beer run on 8/18
Crane Relays on 10/26
Dredd is Qing Cerberus on 8/17
A51 vs. SOB Paintball on 9/15