8 men wandered around the parking lot waiting for Scabby to park his van so that the Spring Break edition of #F3Anvil could begin.
The Thang
COP: IWs x 10 IC, MCs x 10 IC, Merkins x 10 IC, Low Slow Squat x 10 IC
Mosey to the base of the hill at the soccer fields for 11s: Jump Squats at the top, CDDs at the bottom.
Mosey to the hot box for 3 sets of left leg step ups x 10, right leg step ups x 10, dips x 10 and derkins x 10.
Walk around building a grab some wall for people’s chair with air presses x 20 IC, BTW for slow 10 count, people’s chair with air presses x 30 IC and BTW again for slow 10 count.
Mosey to rocks by softball field for Mermaid’s (not so) rapid fire rock set: Bicep Curls x 10, Tricep Extensions x 10, Presses x 10 then run to light post and back. Repeat with reps of 15. Repeat with reps of 20.
Mosey to curb of parking lot by pond for bear crawl to first line then sprint it out, backwards bear crawl to first line then backwards run, broad jump burpee to first line then sprint it out. Repeat. Then run quick suicide.
Mosey back to base for Mary with LBCs x 10 IC, Straight Leg Lifts x 10 IC, Right elbow to left knee x 10 IC, Flapjack x 10, Flutter kicks x 10 IC then Freddy Mercury x 20 IC
Moleskine
The workout this morning was classic Anvil. In other words, YHC had no creativity and went with what he knew…the hill, the hot box and the rocks.
We moseyed around the lot this morning waiting for someone to park his van. And we moseyed some more while he exited like an 85 year old man. Turns out it was Scabby…didn’t even know he had a vehicle…thought he ran everywhere.
Rachel did run in. After McGee busted his chops for missing Day Zero all the time and called him Raquel, Rachel made everything a competition.
Solid work by the Respects this morning…neither Van Pelt nor Snowflake operate like they are 50+. Had IH been there, I’d put the Anvil Respects up against anyone’s.
And Utah just keeps posting and getting faster and stronger. He’s even HC’d for BRR. Nice.
Thanks for the takeout McGee. And thanks to McGee and Lobstah Roll for the honor of leading.
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Lots of races coming up. Find one. Sign up. Do it.
17 men gathered at Calvary for #F3Anvil this morning.
The Thang
Short mosey across the parking lot for COP:
Mosey to bottom of North Face for walkthrough of circuit:
Repeat the circuit for 30-35 minutes.
Circle back up in lot for Mary:
Mosey to curb in lot for two sets of suicides.
Mosey back to base…COT, after Freddie Mercury x 25 IC.
Moleskine
I hate workouts that repeat the same circuit for a majority of the workout. It shows a total lack of creativity and planning from the Q and they hurt. It’s like running around a track for an hour. I know Ickey enjoyed this one just as much as that.
We covered anywhere from 3 to 4 miles this morning, depending how fast you ran each lap of the circuit. North Face is no joke…add the 10 burpees at the top and the heart rate doesn’t go down until its time to climb it again. I had never seen the concrete wall in the corner of the parking lot before…and it served us quite well for the dips and derkins.
Good to see several FastTwitchers. Also, great to see some guys I haven’t seen in a while…Brisket, Boutique and Grease Monkey. Always nice to have the old guys out. Definitely good to have our FNG, Radar (Ed C.), out this morning…keep posting, it gets easier…and t-claps on the #LarryBirdin’ and near #MerlotSpillage.
Thanks for the solid sendoff McGee.
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Udder firmly planted the shovel flag as 21 men gathered for a Leap Day edition of #F3BaseCamp.
The Thang
Mosey around the parking lot to pick up a few stragglers coming in late before circling up in the front parking lot for COP.
Mosey down Woodfox. Stop at Rounding Run for SSHs x 15 IC. Mosey to the bottom of the hill at Rising Meadow.
Some plank work while the six wrapped up the 7s. Mosey back towards the school but along the way we did a couple of AYG sprints between light posts. Back at the school, we lined up along in the parking lot at the basketball goals. We did some work there between goal #1 and goal #3.
Then a little more sprint work from 1st goal to last goal.
Mosey to the outhouse for some Semi-Gloss.
Lunge walk back to COT. American Hammer x 20 IC. Done.
Moleskine
Solid work this morning by a great group of men. Trust me, these guys are no BaseCampers. They are pros, right down to the mumblechatter. We were only about 20 yards down Woodfox and I was already being yelled at about this not being FastTwitch. I know…it’s just habit to take off into the Raintree darkness for some hill work on Rising Meadow. The 7s got the blood flowing.
Back at the school, figured I’d use the Leap Day theme to my advantage (and to the chagrin of the Pax) for some Broad Jump Burpees. Mall Cop was there so I was able to blame him. He introduced those to me on a cold, pouring rain morning a couple of years ago at The Rock. Hopefully the quads will feel that work later tonight or tomorrow.
Simba and Fireman Ed have a great site here…appreciate their giving me the keys this morning. Thanks to Insomniac for a solid sendoff into the day/week.
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18 track lovers were giddy over yesterday’s pre-blast and barely slept last night. It’s so easy to be overly enthusiastic about track day. Here’s how we spent our morning:
The Thang
We finished with 100m dashes every 50 seconds until time expired.
Moleskine
So much excitement was expressed on twitter and in the comments once yesterday’s pre-blast went live. I never knew that running around the oval behind SCMS could be so exciting. Add in some rain and slight chill in the air…you have yourself a wonderful morning. I didn’t hear much chatter this morning, except for the occasional “This is fun Haze” and “I love you Haze” as I encountered various guys during the laps.
Solid work by all the men this morning. Putting in the work on the track will make us faster on the streets. Or make us appreciate them more.
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Someone’s gotta do it…just didn’t think it would be me. But we are going down to track for FastTwitch tomorrow morning. Don’t make me do it alone.
The Main Plan:
The Finisher:
Had this planned for last time…but then Snowmageddon happened. A chance at redemption offered to me by the site Qs…this time, we beat it to the punch.
11 men gathered in the McAlpine parking lot…well about 8 or so did…then the last 3 came screeching in as we launched into the workout with a half lap around the track. Out the back gate we went and out to 51 for a pretty brisk 1.25 mile run to Carmel Commons, where the Colosseum awaited. The run was enough warmup…so no SSHs or IWs…does this even count as an official workout?
The Thang
Grab a lifting rock and mosey to the base of the largest Colosseum hill for 3 rounds of triple nickels:
Return your rock. Mosey up Carmel Commons to the apex at Carmel Commons and Bannington. Find a partner. One partner run down the Bannington hill, one partner run down the Carmel Commons hill…do called exercise at the bottom. Run back up and meet at the top for partner merkins. Flapjack. That’s one round.
Run the 1.25 miles back. Circle up for Mary on A51’s toughest parking lot.
Done. COT.
Moleskine
Day Zero is a whole other level of workout. And the pressure is great to have a plan that works these younger guys. The tag “High Intensity” on the calendar legit. I literally smoked myself badly this morning…even got an encouraging “If you can’t do it, don’t Q it” from Alf after I went to failure in the partner merkins. You only get better when you push yourself past your limits.
The Carmel Commons and Bannington hills are no joke, except to Frasier, maybe. But all the guys hit it hard this morning and hopefully got what they came for. We kept the heart rates up and logged about 4.25 miles.
Thanks for venturing down our way Spooky Jon. Admittedly right away that he was sent on mission to plug the 5 year anniversary party. Glad you could join us brother. Come back anytime.
Thanks to Hairball and Pro for the opportunity to lead. Thanks to the men for pushing me. Thanks to McGee for the solid takeout.
Announcements
7 men pushed aside common sense and posted this morning for the always high intensity #F3DayZero. The original plan to run off campus was scrapped. It’ll keep for another time. Instead, we stayed at base and chose some old school suck.
The Thang
Mosey down the to the proving ground for COP:
Mosey to the rock stone pile. Pick a good one. Back to the proving ground for some work.
The Beast – Run down and back, stopping at each trash can (6 stops) for 6 reps of called exercise for 6 rounds.
Two rounds of suicides, sans rock stone.
Rock Stone sprint grinders – Divide into two groups. Perform called exercise at each end. Guys alternating sprinting between ends while carrying the rock stone.
Return the rock stone. Back to the proving ground for some Mary.
Mosey back up to school from a few rounds of People’s Chair. Done. COT.
Moleskine
As YHC ran up to the school parking lot, Philmont was already there waiting, having moseyed from his house. He described its location as in back of the Touchstone center, made it sound like he lives in the Tuesday Morning stock room. Then Frasier arrived. He noted that there was some guy sliding around in the front parking lot. Yep, forgot to tell Icicle we parked on the side. Then Rachel came running in, another Touchstone neighborhood guy. Then up drives HighTide, in his Jeep…the old one, not the new one. Last to arrive was CrotchRocket, coming in with all the pomp and circumstance worthy of F3 royalty. Turns out he just moved South, settling somewhere close to TR’s house. Yeah, good luck with that.
Rachel and Frasier are skinny dudes. They stayed out front the whole time. Philmont noted that the skinny guys don’t even break the top layer of snow/ice. The rest of us, well we trudged along. On the far end of the proving ground, it was like running in that thick beach sand. HighTide reminisced about his summertime Speedo sprints on the island’s white sands. Icicle did not hold back on sprint grinders…the man was flat out totin’ the rock stone…did a Heisman pose each time before handing it off.
We tried coffeeteria…but Starbucks was closed. Weak.
Solid work men. Thanks for posting. It was an honor to lead.
Announcements
6 men gathered in the pouring rain for the #F3FastTwitch gift exchange. Having none of Turkey Leg’s stocking stuffers, we decided to run instead.
The Thang
The three-legged reindeer: Run to from base to intersection of Raintree Lane and 4Mile Creek (brief stop at gravel lot for 10 IWs). Just run the three legs until time runs out…meet back at the intersection at 0605.
Crippling indeed.
Moleskine
In my car at 0510, no one else in the parking lot, a driving rain beating down on the roof of my sporty Corolla, I was praying. First for the rain to stop…then for no one else to show. Neither request was answered, as a few cars pulled in. Instead, it was #ISI. It’s why we do what we do. *Teardrop*
Mermaid exited his Jeep wearing a tailored, slim fit trash bag. That was his weather gear. Had to be no more than the 4 gallon size…it was form fitting…even cut into a stylish V-neck. And apparently he totally insulted Utah, giving A51’s goalie no credit for his svelteness, by offering him a lawn and leaf size bag to protect him from the rain…told him black was slimming. Utah declined, opting for a store bought rain parka instead.
The three legs we ran this morning were brutal, made even more treacherous with the threat of hydroplaning. There was speed to burn out there. Turkey Leg knocked out 8.6. Fault Line got 8 probably. Mermaid, Utah and YHC tallied 7.5, especially after some extra credit miles to track down a wandering Fault Line on 4Mile Creek. Alf totaled about 6.5…but a least two of those were at an all out sprint pace back to the facilities at base…then he really worked those Fast Twitch muscles with a 5 to 7 minutes #hovercraft as he jettisoned wasteful cargo.
Announcements
Merry Christmas!
TL on Q next Tuesday.
The shovel flag was planted in the soft earth of South Charlotte Middle School. The men of #FastTwitch gathered in the parking lot, awaiting the Best Worst Hour in Area51, and barely avoiding certain death at the hands of Prohibtion’s out of control Expedition.
The Thang
13 of us took off into the dark morning, heading out Strawberry to 51. Hanging a right onto 51, we ran towards Raintree Lane. Lex Luthor was to my left, dressed like it was 27* instead of 47*, looking like Rocky from one of his epic Rocky IV runs in the Russian mountains, hoodie pulled up and all.
After hanging a right onto Raintree Lane, then a left onto Willow Point Drive, we settled into the Raintree soccer field parking lot for COP, that was really all C, very little P.
Mosey onto Willow Point for an explanation of the Beast. Everyone claimed to know how to do the Beast…but round 1 was a disaster. Perhaps a Q fail…but most likely a lack of attention to detail from the Pax. Still, we did the six rounds, with 3 stops coming and going at each side street sign along the quarter mile long Willow Point Drive, which runs behind the Arbo, among the slums of South Charlotte, per @GummyF3. I guess everyone is beneath you when your team is #1.
From Willow Point, we turned left on Raintree Lane, then right on Rounding Run, headed for base. But first a stop at Rising Meadow for some 3 man team hill sprint grinders. This was fun.
From there, we broke tradition…no Indian Run back…just a go at your own pace until we arrived back at the school for COT.
Moleskine
Prohibition almost killed 3 pax with his wreckless driving in the parking lot. Why do guys with big trucks/SUVs think they need to back into every pace? At least he spared us and wasn’t blaring Air Supply’s greatest hits this time.
A lot of complaints about showing up for a running workout and getting a bootcamp. Not so much a bootcamp…but more a track tempo workout in disguise. #NoTrackTuesday is trending so I had to think of another way to get the work in. All in all, we covered 5.25 miles at a pretty legit pace for most of it.
Soul Glow’s burpee form was awful…almost Chelms-like. But at least he attempted them, after refusniking everything else in the Beast, except the squats round, as he did squats every round.
It is scary at the dead end of the road, right there behind the Arbo Walmart.
Announcements
4 absolute lunatics posted for #F3BaseCamp this morning.
The Thang
Mosey from SCMS down 51 to the office/retail building in Raintree. Stop in front of the dry cleaners for COP (which was more of a line underneath the cover):
Stair circuit…run up the left side stairs, across the top, down the right side stairs, the stop in front of dry cleaners for called exercise.
Time for some Mary.
Mosey back to base via Rounding Run and Woodfox.
COT
Moleskine
When you have the Q on a morning like this one, two thoughts run through your head…1) I hope someone else shows up so this workout isn’t a bust and 2) I hope no one else shows up so I don’t have to do this workout. I pulled up to see one car in the parking lot…site Q Fireman Ed. While we discussed breakfast plans, Gooney pulls in, then Smash. Well, guess we’re on.
My plan was to keep us dry during most of the workout. Problem was, we had to run about 8/10ths of a mile to get there. Still, it was nice to do the stair circuit completely out of the elements. I don’t think that makes us soft…just smart.
Maybe a little more running than usual for BaseCamp…but I’m trying to get back into running shape…so thanks for obliging. Fireman Ed mainly skipped and danced in the rain anyway, all jazzed up from his Tigers being No. 1. It’ll be sad when the Cocks crush his dreams later this month at Willy B…but at least he’ll get his BCS playoff ticket deposit back. Gooney did solid work on the stairs in spite of an MCL sprain, which he probably sustained during a Brian Kelly like tirade over some alleged poor officiating call during this weekend’s ND game. Smash also did solid work and didn’t seem slowed at all, despite being all decked out in his North Face pants and jacket rain gear.
A pleasure to Q this morning…thanks for the opportunity Fireman Ed and Simba.
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