8 runners, 6 of them wearing their A51 High Vis, showed up at #F3FastTwitch. At 0515, we got right to work.
The Thang
Run with zeal down Strawberry to the Rosecliff entrance. Circle up for some quiet cadence SSHs x 20 & IWs x 20. Run with purpose down to the bottom of the hill on Coburn. Line up for some Mtn Climbers x 20 IC. Run for fun to the stop sign at the beginning of Bevington. Q instructions for a sort of beast on Bevington: 5 speed bumps along the 3/4 mile long road…stop at each one plus at the end for 6 reps of called exercise.
Start the run back to base. Stop at bottom of hill on Coburn. AYG to the stop sign at the top. Mosey back to the Rosecliff entrance. Line up for Indian Run back to SCMS. Done…a total of 6.14 miles.
COT
Moleskine
With the BRR and MudRun behind us, the #runners showed up at #F3FastTwitch today. And with our pencil arms and concave chests, there was nothing holding us back…so we went fast wherever we went.
Leaving from SCMS, it’s hard to avoid hills and we had to navigate a few along the way…but we got over to Bevington and spent some quality time on the 3/4 mile stretch from Coburn to Rea. It was nice to run on something relatively flat (that was not a track). Still, it seemed hard and either the distance between speed bumps got longer with each round or we just got slower.
After our first round of coming back up Bevington, we did some LBCs in the street as some giggling tomatoes ran by. We passed them during our CDDs round…their headlamps spotlighting our #runner butts in the air. More giggling from the girls…and @SpacklerF3.
A solid effort by all this morning, getting after it for 6.14 miles. Great takeout by honorary chaplain @SpacklerF3. @TurkeyLegF3, thanks for the opportunity to lead.
Announcements
A51 tutoring. Get up with Champagne or Frasier.
Be on the lookout for announcements for Tuesday track day – 10/25 @ 0515. Location TBD.
13 men showed up for a manic Monday at #F3BaseCamp. The goal was to stay on the move. Think we did that.
The Thang
Little baby jog for one lap around parking lot. Lap #2 we threw in some high knees, butt kicks and carioca right & left.
Mosey to the front parking lot for COP:
Run from SCMS to grassy knoll on side of 51:
Mosey back to the front of the school for some push-o-rama:
Mosey down to home plate on the baseball field for some speed work:
Mosey out to CF for Mary:
Time for a couple of foul pole to foul pole AYGs.
COT
Moleskine
Great group of men at #F3BaseCamp who pushed themselves hard throughout the workout. Everyone moved with a sense of purpose and made quick work of the hill on 51. Without question everyone out there this morning is ready for a regular intensity workout. #PrimeTime
Thanks for the opportunity to lead.
Announcements
See Champagne for Area51 tutoring opportunity.
(Posted on behalf of Boomer Sooner & Hairball)
6 (+ one 2.0) of South Charlotte’s finest beat the fartsack and ventured out into the soup this morning. Boomers Sooner took the reigns on his VQ. Here’s what went down.
The Thang:
Boomer Sooner Q:
1/2 lap around track
High knee/Butt kick/Carioca
SSH x20 (IC)
Bear crawl
Sprint
Lunge soccer field
Mosey to playground
Pull-ups x 10
Merkins x 15
Squats x 20
Repeato
Run to Yellow Rose parking lot
Merkin walks along parking stripe to left
Pain stations:
Jump ups x10, Run to median
Burpees x5, Run to median
Squats x15
Repeato
Merkin walks along parking stripe to right, per Radar’s request
Mary
LBC x20 (IC)
Russian twists 30 OYO
Mosey back to school for Hairball Q
Mosey to the track for the Beast.
-Molotov Merkins (quick steal from Metro Gaunlet BB – crowd pleaser)
-CDD
-Diamond merkins
-Squats
-Jump lunges
-Burpees
Mary-laps
Pax work the Mary circuit whilst one runs a lap. Upon completion of the lap, choose an exercise
Dolly (YHC), Fred merc’s (Radar), J-Lo (Frasier), Parker Peter (YHC), LBC (Prohibition), Flutter a.k.a. “Scissors” (Teddy)
Wall-o-Rama for some peoples’ chair
COT
NMM:
It was a soggy morning in the gloom. Potentially some residual BRR hangovers (or real ones) left the numbers scarce. Boomer Sooner on his VQ led the pax like a vet and wasn’t rattled by mumblechatter from the usual suspects. Molotov merkins were a hit and will likely rear their ugly head again soon.
It was a pleasure leading the pax this morning. T-claps to Radar for the send-off.
Announcements:
Tutoring opportunity at Matthews Elementary 3:15-4:15 every other week. Contact Frasier or Champagne for details.
13 pax showed up to work at #F3DayZero.
The Thang
Run 1/2 lap around the track of the McAlpine Proving Grounds then onto the field for COP:
4 cones set up for some four corners:
Mosey to the side field for Gut Busters:
Mosey to the front of the school:
Mosey back to the field for some Mary:
Two lines for some passing drills:
Drops meant 10 Merkins…we did more Merkins than we’re proud of.
COT
Moleskine
YHC had some Saturday morning fun planned for the start of college football…but first some conditioning needed to be done. Cocky set the tone early sprinting to the front of the pack on the opening lap. Started with a little four corners, which didn’t look like much with the cones only 10 yards apart, but we got the heart rate up and some sweat going early.
Pax did some solid work on the Gut Busters. Ran hard on the Sprints. Again, Cocky and Chipper bringing some 2.0 energy to the Pax. Cocky, much like his Dad, even trash talked YHC one time on the sprint.
Not sure how the other Pax felt…but the pushes and pulls hurt YHC badly.
Radar finished us out a few weeks ago with some passing drills. It was fun. Figured we’d do it again. Some solid efforts out there this morning:
Announcements
Labor Day convergence at #F3DMZ 0700. Coffeeteria to follow at Panera Arbo
#F3Foxhole on normal Monday schedule
Check the weekly email for workout schedules this coming Friday and Saturday.
The shovel flag was firmly planted by Escargot as the Pax gathered for another episode of #F3Centurion. There seemed to be no hangover from last week’s visit from the Nan’tan himself, as the everyone appeared eager to work. So, after delivering the disclaimer, we got right to it.
The Thang
SSHs x 10 IC
Run from the launch point at CCHS to The Colosseum across 51 just off Carmel Commons…it’s about a mile run. Along the way:
Enter The Colosseum and grab a respectable rock and circle up:
Mosey to the big hill in The Colosseum for Mermaid’s Triple Nickel:
Back to the rocks:
Mosey to a little shorter hill for Triple 3s:
Back to the rocks and line up along another hill of the Colosseum:
Return rocks and start our run back. Stop just across 51.
Keep running back. Stop at McMahon for SSHs x 20 IC while we wait for the six.
Run to the bus parking lot for Mary:
Mosey back to base. COT
Moleskine
Bucking YHC’s trend to just go over and run the heck out of Palatine Hill for 45 minutes, we ventured to another area across 51…a drainage area in the Carmel Commons surrounded by hills and with access to rocks. Ever since @Jamboree found it weeks ago, YHC’s wanted to go back. Today was the day. YHC dubbed it The Colosseum. No one died there this morning.
It was only a little soggy in The Colosseum but it added to the humidity. Plus there was very little air stirring. So after the mile run over and starting in on the leg work, the sweat was pouring pretty heavily. There were groans when YHC called for #MonkeyHumpers. Relax men…it was dark and we were down in a hole…no one saw. Just us guys. It’s called #bonding.
YHC had no idea how the Triple 3s might work or feel. YHC didn’t like it…but will certainly do it again. After the shoulder work with the rocks, failure on the backwards bear crawl up the hill came quickly.
@Semi-Gloss was a #hero this morning…clearing a huge spider web away for us on the last hill so we could run up it. As legend would have it, the spider was so big it blocked the light from the adjacent parking lot.
YHC caught some flack on the Merkins…as apparently it was heard that we were doing 10. YHC went to 15 each time. Don’t remember saying 10. But, as @BoomerSooner points out each time he runs past me, YHC is an old man. #HateHates
Chelms was quiet today. Either he was hurting or is just mellowing as he gets older. He did give us a solid takeout in the BOM to send us out into our day.
7 men showed up for #F3DayZero. 7 men got what they came for.
The Thang
Purple Haze Q
Run to the Yellow Rose parking lot for COP:
Partner up and run streets around shopping center in opposite directions. Meet at the back for called exercise. Keep running in same direction. Meet back at the beginning. Flapjack & run opposite direction from first time. Called exercises:
Mosey to hill on Carswell for Mermaid’s Triple Nickel. 5 reps of exercise at bottom, 5 reps of exercise at top, 5 times up. Exercises:
Mighty Mite Q
Mosey back to the school and grab two rocks to use in exercises. Line up in a zoo line and perform animal crawls (~ 25 yards) and called exercises (at each end). Rotate through until you’ve completed all of them.
Mosey to the toughest parking lot in A51 for some aquarium work, Jack Webb style:
Done. COT.
Moleskine
Some fast, young guys out at DayZero this morning…with Teddy, Boomer Sooner and Mighty Mite Larry Birdin’ on the runs and the Triple Nickel. The trip around the shopping center seems uphill both ways. And the Carswell hill will sneak up on you if you run it enough times.
MM’s zoo day was pure misery. Everything hurts during all the crawls…shoulders, legs, core. Add in the exercises on each end of it and that leads to absolute smokedom. What the Pax lacked in coordination for some of the backwards crawls, we made up for in determination…and the backwards scorpion walk has been added to the list of my least favorite things to do.
Not a lot of mumblechatter this morning…just hard work. And Runstopper only attempted to Q-Jack once.
Announcements
MudRun
BRR
Contact @Champagne for tuturing.
I guess there’s no room in Spackler’s truck for the #F3RebelYell shovel flag…so the VSF was planted and, after the disclaimer and a motivational speech reminiscent of Knute Rockne, 12 men launched in the gloom.
The Thang
Short jog to an open area in the parking lot for COP:
Run from the parking lot across Elm to the Rosebriar Circle. Find a partner.
Run to the top of the Murderhorn for the Beast. 3 light poles. Stop at each one for 6 reps of called exercise. Run to the bottom. Then start back up the hill, stop at the 3 light poles for 6 reps of the exercise. Wait at the top. Do this 6 times. Called exercises:
We did LBCs, Dollies, etc while waiting at the top for the Pax to gather.
Mosey back to base. COT.
Moleskine
Solid group of men that post each week at #F3RebelYell. It’s always a pleasure to work out with them and an honor to lead them. Thanks for the opportunity men.
Not a lot of chatter out there this morning, as everyone beared down on the running. Even the Rosebriar Circle has some hill work and it sucks more one way than it does the other, which is why we flapjacked with our partners…give everyone a chance to feel the pain.
Boomer Sooner called me out, saying I tweeted no 10 counts. That’s true…but I don’t think a 10 count while holding a Mission Impossible quite counts as a 10 count.
Murderhorn is a nasty hill that conveniently has 3 light posts between the top and the bottom…perfect for The Beast. It took a great effort by all for us to finish it in the time allotted. O2 deprivation all around after the burpees on the uphill climb at the end. A nice way to finish.
So, the non-BRR pax got some running and some bootcamp. And the BRR guys got some hill work. But unlike the guys at DevilsTurn, we also got ripped this morning…so we’ll be garnering all the attention of the ladies’ teams this year. Sorry Tiger Rag.
Announcements
MudRun – sign up. If you can run Murderhorn and do the Beast for 45 minutes, you can do the MudRun. Plus, the 2ndF is off the charts.
The shovel flag was planted as 12 men anticipated and contemplated going another round with #F3DayZero. The brothers-in-law Soul Glo and Radar were on Q.
The Thang
Soul Glo Q
Warmup run around the McAlpine track and gather on the basketball court for COP
Mosey to the field for a merkin ladder with sprints
Mosey to the playground equipment and partner up
Mosey to the rock pile and grab a respectable rock with your partner
Radar Q
Mosey to Radar’s car and grab 2 sandbags. Mosey back to the field and form two lines for relay races
Line up across from Partner for some human blocking sled pushes
Line up head to toe. Pax hold 6 inches or elbow plank. Man on the end Plank Walks over the Pax. Then next man goes as soon as he’s passed over. Radar called this the Tunnel of Hate.
Then on our sixes for some Mary: LBCs and P90x crossover situps
Then back to our two lines. Line 1 throws passes. Line 2 runs a post pattern.
Mosey back to the parking lot. COT.
Moleskine
With the brothers-in-law leaving for a week long in-law vacation right after DZ, there was a question of whether they’d deliver some pain or if they’d already have pictures of High Lifes and mojitos dancing in their heads. It was a little of both today. Some hard work. And some fun.
Soul Glo started out with a full Alabama Slamma in mind but audibled to stop after 11, wanting to get some pull-ups and bicep curls into the routine. Think he plans on looking ripped at the beach next week.
Radar was his usual creative self with the human blocking sleds and the Tunnel of Hate. No doubt the Tunnel of Hate was hurtful and he stuck Soul Glo with having to go the length of the Pax line back to back as we reversed the line to move back.
The post patterns were fun…but not good. We did a lot of burpees. A wet football and the lack of attendance at a quarterback camp had most of the Pax looking like Jimmy Clausen out there…a lot of underthrown wounded ducks.
Thanks for leading today Soul Glo. Radar, thanks for the opportunity to write another BB for you.
Announcements
16 men tuned in for another episode of the best worst hour of the week…#F3FastTwitch. Here’s what went down this morning:
The Thang
Disclaimer about YHC not being a pro. Motivational speech about pushing yourself on the runs. Both were beautiful moments filled with great emotion.
Run from SCMS to the stop sign at the end of Woodfox. Circle up for SSHs x 20 IC.
Left onto Rounding Run, across Raintree Ln to the stop sign at Windbluff. Circle up for IWs x 20 IC.
Run down Windbluff, stopping under street lamp along the way. Circle up for Mtn Climbers x 20 IC.
Run to the top of Shallowood. Divide into teams of 3 for hill grinders. One teammate at bottom doing merkins. One teammate at top doing deep squats. One teammate running the hill hard in between. Keep rotating through until the Q grows weary. Shallowood was our warmup hill.
Run back up Windbluff to the speed bump at the bottom of the hill. Grab some plank work with a couple 10 second Mission Impossibles while the Pax gathered. More hill grinders with your teammates on Windbluff. CDDs at the bottom. Flutter kicks at the top. Windbluff is much longer…and steeper.
Gather at the top of Windbluff for a run back down Rounding Run, stopping at Rising Meadow. From light post to light post, we did 5 AYG hill sprints with moseys back down. One of 5 was backwards.
Line up at the bottom in two columns for a double Indian Run back to base. Jailbreak at the end. COT. Solid takeout by Hops.
Moleskine
With Chelms on his 15th vacation of the summer, TL asked YHC after Muthaship yesterday if YHC wanted to Q FastTwitch this morning. Turns out he was joking…but, either because of lack of good judgment, serious O2 deprivation or being a Q tramp, YHC said yes.
YHC has become a fan of the simple and of repeating the simple. And so we just did the hill grinders and sprints for the duration. The goal was not so much mileage as it was to push hard on each run, especially the uphills, to work the legs and get the heart going. Think we accomplished that. and ended up with 4+ miles. Got all swole too with the merkins and CDDs. #NoMorePencilArms, #NoMoreConcaveChests. Don’t think the boys at Skunk want to take on any of us right now.
Remember Pax, Alf was responsible for the one backwards uphill sprint…you know, the one that lit the quads afire. Hops didn’t mind though…turns out he runs faster backwards than forwards. #wheelhouse
Some different faces out there this morning…good to have you all out to the FT. Special welcome to Starfish for making it one of his stops on his summer tour. Lots of Larry Birds on the sprints.
Always a pleasure to lead a group of great men like yourselves. TL, thanks for the opportunity, even if you didn’t mean it.
Btw, confirmed that a two column Indian Run is termed DoubleApplesauce. #Lexicon
Announcements
With the shovel flag still tucked away in Radar’s garage, 15 men gathered in the parking lot of the McAlpine Elementary, eagerly awaiting another dose of #F3DayZero. Today’s workout plan was pretty simple: Run and do stuff.
The Thang
Radar Q
Run to the Yellow Rose parking lot for COP:
Partner up based on similar speed. Form two lines (partners in opposite lines) and go in opposite directions for an Indian run race around the block (0.6 miles).
Mosey to the bottom of Baybrook Lane. Find your partner.
AYG from the bottom of Baybrook to the shopping center entrance. Do some plank work with a couple of sets of 10 civilian merkins on the Q’s cadence.
Haze’s Q
One line for Indian run up to 51 and then up 51. Stop at Carswell for some plank work and Mission Impossible with double 10 counts. Mosey from Carswell up 51 to the hill between Carswell and Elm. On your six for 20 IC flutter kicks while the Pax gathered.
Mosey back to the benches in front of the school. Find your partner.
Group mosey lap around parking lot. Jailbreak to COT.
Moleskine
In Army basic training, Day Zero is the worst day. And even though Radar lined us up for the Indian Run races similar to the attached video, today wasn’t quite that…but it was tough. Hard running for the duration. High heart rate exercises in between the running. Limits were found and pushed through.
Radar put his hands behind his head and called for high knees in the COP. It was like Imperial Walkers on speed. We looked ridiculous. Not sure why we had our hands behind our head…but we all shamelessly followed our Q.
Indian run races around the block, where it seems every part of it is uphill, was a smoker. Made us do the fastest Indian Run most of us have ever done…twice. Pretty sure that one will be back. At least there were no sandbags.
Been eyeing the hill on 51 between Elm and Carswell but, for fear of imminent death on 51, didn’t try it until today. That’s why we did the bear crawls and walking down…too much speed at the bottom could cause a wandering into traffic. During the hill work, a shirtless Webster did a drive by in the family SUV…threw Radar off his game, as he busted it right on his six. We were all embarrassed for him.
A solid group of men today, including a couple of site FNGs. Radar and YHC appreciate the opportunity to lead.
Announcements