Shock(er) and Awe(some)
It was Phoenix like really. Day Zero rose from the ashes once again. 14 (incl 1 FNG) suffered through one of the toughest workouts ever to be delivered in the entire whole wide world. Ever.
Spackler Q
Light jog around ‘track’
COP
20 SSH
20 CDD’s
20 IW
Grab a rock for a pyramid
Complete exercise, run 50 yards, do 10 merkins and run back
Exercises included 10 curls, 20 deep squats, 30 presses, 40 bent over rows, 50 calf raises
‘Cool’ Down Indian run around track
*20 burpees OYO
50 LBC, 40 PP, 30 Tricep Extensions, 20 Diamond merkins, 10 basketball court sprints
Radar Q
Mosey to Yellow Rose and partner up/split in 2 groups
Indian Run challenge around the shopping center with 10 burpees for each group at their 1st corner. All must finish together so you are only as fast as your slowest man.
The Q’s team won. Nuff said.
Keep same teams and line up for sprint work. While teammate sprints down the parking lot and back the rest of the team does some exercise. We did that for awhile.
Mosey back to lot.
Mary
No clue what it was but looked like a dying cock roach and flutters.
Moleskin
Welcome to FNG Piano Man. Good work out there. Today was a tough one.
Day Zero finally getting back to some good numbers. Glad to see the site Q’s finally getting control of the situation. #embarrassing
One would have thought the FNG made fun of Geraldo’s Mom’s meatballs or something. G man went borderline Guido on him during name-o-rama. “I said WHERE in Long Island?!”
Things got weird during the Indian Run around the shopping center when Team Awesome had to carry their FNG. Literally.
#Cotters to Purple Haze. Or was it? He looked just fine to me.
Joker has awful gas
We were treated to a fly by of a #ginger (Fireman Ed) chasing a shirtless man (Stone Cold) at the Yellow Rose.
Burpees weren’t planned today but The Mouth tried to lead a rebellion against the Q during the cool down Indian Run. We all got to watch him do 20 burpees as punishment. And he was still talking.
Announcements
None
Twin Peaks, Plus 1
Posted on behalf of Hairball
Despite speculation and swirling rumors that we may be spending a fair amount of time on Murderhorn, 21 pax beat the fartsack and attacked the peaks of Stonecrest under a nearly full moon. YHC was surprised and humbled to see such a large gathering of pax at the AO early, and eager this morning. Heard a few rumblings about thinking there was pre-KB at 0500 – regardless of the intent, it was great seeing a strong group ready to get after it. At about 0528, a jacked up black F150 came roaring into the lot. Now we could get started.
The Thang-
Warmup
-merkins x30
-slow low squat x20
-ski abs x15
Triple up
Mosey to Indigo Row for some partner work
-P1 – partner derkin with feet on shoulders of P2
-P2 – OH press with P1’s feet – alternate P1 derkin with P2 OH press
-P3 – sprint short loop around Indigo Row
*Let the record show your fearless site Q @Spackler got in some extra credit with a bonus lap #trueleader
SSH until the 6 (site Q) finishes
Mosey to Firebirds Hill for the Triple Nickel [Peak 1]
-top of hill: hand-release merkins x5
-bottom of hill: burpees x5
-repeato x5
LBCs OYO until the 6 finishes
Mosey to the back corner of Stonecrest to the hill behind target for more partner work [Peak 2]
-Starting positions: P1 – dead weight, P2 – partner drag, P3 – Sprints
Circuit 1: P2 partner drags P1 along stretch of speed bumps behind HT towards AO launch point whilst P3 sprints away from partners to top of hill and back to partners. Sprints get progressively longer as partners drag away from hill. Flapjack. P3 gets dragged, P2 sprints, P1 does the dragging.
Lots of mouth-breathing and borderline mutiny going on after 1-circuit. #Omaha
Circuit 2: P1 bear crawls, P2 lunge walk, P3 sprints up hill. Flapjack until pax reaches movie theater.
Bonus time leftover for an AYG trip down and up the Murderhorn [Bonus Peak].
Moleskinny-
Lots of hard work being done out there and not a lot of mumblechatter. With the BRR and mudrun in the rearview mirror, mileage was not the priority today. Several pax had their smokeboots on during the triple nickel. The hill behind Firebirds, while not the biggest in A51, I dare say is top 3 in steepness.
As usual, partner OH press/derkins were a crowd pleaser. Fortunately, all groups followed directions and were facing away from one another during the movements.
YHC felt a mutiny rising on the partner drags and opted for the audible to bear crawls. Its never too early to train for #mudrun2015
Rebel Yell just wouldn’t be Rebel Yell without a small sampling of the Murderhorn. Several pax thought they got lucky and we’d run out of time. Lucky for them we had just enough time for an AYG sprint down and back.
Great seeing Nature Boy EH a FNG, Meatloaf, after his first F3 post yesterday at Anvil. Welcome gents.
It’s always a pleasure to lead such a strong group of men. Solid work out there this morning. T-claps to Spackler our interim site chaplain. Haze- he would have made you proud.
Announcements-
- 3rd F workout today Bojangles in SouthPark @ 12 noon. Check out the weekly schedule for other 3rd F workouts – there are 5 in Area 51
- Turkey Leg needs some help moving tomorrow (Friday) between 1-5pm. Beverages will be an incentive.
- Temperatures are starting to cool off. Keep posting during the cold months. You’ll feel better for it and keep all the hard work you’ve put in over the summer rolling into next year.
Borrowed Gifts
VSF was planted and 21 pax took to the hills of #F3RebelYell in search of oxygen and borrowed gifts.
The Thang
Mosey around parking lot
30 ssh
Partner up preferrably with someone you didn’t know #2ndF
Mosey across Elm to #Murderhorns M – She Loop.
Round 1: Partners go opposite directions around She Loop and complete 10 hand slap merkins when you meet up then finish loop
Round 2: Same thing, opposite directions and 20 hand release
Next, we moseyed down #Murderhorn down to the base of the bridge to pick out a borrowed gift (large rock) from that fine neighborhood. One rock per team.
Starting at the base of #Murderhorn:
Round 1 – Partner 1 – run to light post and back while Partner 2 curls the rock – do 100 total combined
Round 2 – Same thing but overhead press x 200
Scoop the rocks and mosey up #murderhorn
10 merkins at 1st lamp
30 CDD’s at 2nd lamp
50 Bear Squats at 3rd
Mosey back to parking lot and drop the borrowed gifts behind the dumpsters
Line up on the end of the hill and complete 5 switchbacks, up and down the hill until you get to the other end.
Circle up for Mary
30 LBC (IC)
25 Russian Twist (IC)
15 Slow Flutter (IC)
20 Rosalita (IC)
20 Dolly (IC)
COT
Moleskin
Nice work out there today fellas. Great to be back to the site after a long sabbatical due to BRR training. Felt since YHC was on Q we’d go do something boring again on #Murderhorn. It worked. Again. Thanks to Strawberry for scouting out the borrowed gifts a few weeks ago. Nice little compliment there. And Hops, yes we will put them back eventually and I’ve only got one thing to say to you. You shut your mouth when you are talking to me. Great to have you out there. Love all the new faces we are seeing out at #F3RebelYell. I will get your faces and names right eventually. Maybe. Bunch of strong effort out there today. TL makes #Murderhorn look easy, as does Splinter, Haze, Hairball and Boomer. Y’all make it look effortless and it isn’t. For the record and just to get it out there now to Boomer and Hairball, what I lack in speed I will make up for in creativity, skill and expertise on Saturday #wilyvet.
As always, humbled and honored to lead when I do get the chance. For those of you that have been coming to #F3RY for awhile, don’t be shocked when you get the tap on the shoulder to Q. It is a very rewarding experience.
Thank you to Haze, our #sitechaplain for taking us out in a strong prayer.
Announcements
Check website for weekend AO’s. Think most are taking place at Calvary because of the mud run.
Mudrun participants – meet at South Charlotte Middle School no later than 5:15am on Saturday.
Dodging and Weaving
27 pax, most of which have been suckered into this #BRR thing, showed up for a bit of running on this cool, crisp August morning.
The Thang
No warm up. Run to Windbluff Drive.
Triple Nickel on Windbluff – merkins at top, squats at bottom
Mosey to Rounding Run – partner up
Partner A goes one way on Rounding Run while Partner B goes the opposite – when you meet complete 10 squats – complete another 10 squats when you meet back after completing the circle. Then go opposite ways and repeat until 6:05.
Total Mileage ~ 6 miles
Moleskin
I love short backblasts, which is typically the case at Fast Twitch. Short backblasts do not reflect an easy work out though. I think we all got our fill this morning….well wait, 26 of us did. Bugeater’s alarm must have failed him again as he showed AFTER the Triple Nickel. We could all tell he was really pushing himself on his ‘run’ to come find us. He definitely looked a little startled as 26 horses came barreling down Rounding Run, blinking lights and all. But he did make it for the Rounding Run circuit which was delightful….and dark. Good Lord it was dark. Luckily some of us responsible folk had on our blinkers and lights. Looked like a damn circus out there. Funny how I came to find out there were RFYL folks on that loop as well. I saw a tiny figure coming at me and thought to myself that it had to be Purple Haze or BOG and decided to wait until we were about to pass to yell out a “Blaaaahaa UGhhhhhh, I’m so tired!” I scared the crap out of that RFYL girl. Poor thing was probably looking over her shoulder the rest of the morning. Oh, Jesus Gandarillas aka Snowbird, our FNG today. What did you do to Madison to get the invite to FT as your 1st post?! Good work brother. Keep coming on out. Lastly, to any of you reading this that weren’t there today or weren’t paying attention, Cheesecurd will be coming out with a new Stretching With Moon Shoes On (parking lot edition) mens running calendar. #thankyouRadar
Announcements
Let Baracas know if you want to be an alternate or driver for the fast approaching BRR. Certainly to be some good 2nd F.
Go online to sign up for Church On The Street. Need to fill the last few months of the year. See Radar with questions.
Hence The Name
6. Yep, that was the number. You heard it right. 6 of the toughest, manliest and mouthiest pax took to the streets for some Day Zero. One of those workouts where on imaginary paper, it didn’t look so bad. But it sucked. Bad at times. We are all tougher for attending DZ this morning.
The Thang
Radar leads us to center of soccer fields for a quick warm up.
SSH x 20
Mt Climbers x 20
Something else
Indian Run the Bevington loop – fast pace. If you get left behind, you will catch up when we stop to do exercises. Very Radar-esque.
Alternating partner merkins 1-10 at Greenway stop
Alternating partner slow squats 1-10 at some street
Alternating partner CDD’s 1-10 at start of Bevington loop
Repeat but with:
Alt partner walking merkins 1-5 at Greenway stop
Finish Indian Run to some street.
Spackler’s turn – Mosey to Touchstone Rose parking lot
Starfish – 4 corners perform exercise x 20 with 5 hand release merkins at the center
Round 1 – Bear Squats, Sister Mary Catherine’s, Squats with Radar’s fun bags, Squat Jacks
Round 2 – Old Man Sit Ups, Dolly holding bag above chest, Rosalita, Freddy Mercury
Done
Moleskin
Another great day at DZ. Probably could have marketed it a bit better but seeing as Alf only got 9 at his ‘workout’ after spending ALL DAY on Twitter yesterday, we were very content with just 6. Haze did try to market it as some kind of show of entertainment between Radar and I sharing Q. Something about ‘spillage’. He was correct about the spillage. Although it wasn’t merlot. Simply constant ramblings from no other, The Mouth. Hence the name. Bunch of ‘That’s What She Said’ dropped out there even when I’m not sure it made sense. Pretty sure The Mouth was also posting at DZ to see what he is up against for the BRR, Radar and his form in particular. It got a little weird seeing him stare at Radar’s calves. Don’t mess with Free Range pal. We are out to hurt everyone emotionally. On another note, not sure what YHC has been eating lately but it was fed like a hot pocket to a few of you during the Starfish. Get you some. #urwelcome Last but not least, Strange Brew decided after a few years it was finally time to cheat on The Rock. Good for you sir. Branch out. Spread your love. I condone cheating every now and again #mudrun. Hope you enjoyed it.
PS
Radar doesn’t tell anyone but shows up early to supposedly run a few miles before posting. The ole’ ‘wait for guys to show up and then roll around in the dew behind a bush’ technique. Well done sir. Well done.
Announcements
Some BRR teams need drivers. Team Free Range has a driver but is currently accepting applications for the following positions:
Calf/Hammy Massage Therapists
Grape Feeding Therapists
Foot Bath Therapists
Gold Bond Spray Application Therapists (specifically for the grundle region)
Rebel Yell Introduces The Murderhorn Challenge
13 pax were feeling lucky this morning, ready to forever cement their F3 handle in the record books for the 1st ever #Murderhorn Challenge. It was very apparent from the beginning that not many read the pre-blast after YHC gave updated instructions. Those shallow, empty stares were priceless.
The Thang
#Murderhorn – a lot of #Murderhorn with 20 hand release merkins at the bottom and 10 regular merkins at the top. Repeat until 6:10ish. That was it. Easy, right?
Moleskin
Loved the effort out there this morning guys. Thank you for participating. What is not to love about a work out with almost zero mumble chatter? #potkettleblack YHC wasn’t sure how many would show especially if you read the pre blast. 13 was a solid number. Again great effort! Some commentary below and feel free to add:
Congrats to Turkey Leg for absolutely smoking the field and crowning himself as the Murderhorn Challenge Champion. Unofficial results had TL completing 10.5 laps. And that was his 1st time ever on Murderhorn. Which was probably a blessing.
Great work by Heartbreaker today. It wasn’t long ago brother that you would pull a Spackler special and #refusnik the Murderhorn. You trudged on today. Strong effort.
Notables include Boomer Sooner (eh hum .Mud Run teammate) and Purple Haze. You guys weren’t far behind TL.
Radar never likes to lose. Claimed he was going to try and win this thing last night as long as Frasier didn’t show up. Frasier didn’t show. What happened?? #bourbon
20 hand release never hurt so good.
Thank you Semi Gloss. For keeping your shirt on.
The next challenge will take place in the near future. And it will depart at 5:15 for a full HOUR of #Murderhorn. Not kidding. #yourwelcome
Great send off by our #sitechaplain Purple Haze. Thank you brother.
Rebel Yell Pre Blast – Bringing Mutha-esque to Area 51
Bringing a Muthaship-esque workout to South Charlotte (Stonecrest Shopping Center). Before any of you Metro F3’ers get your panties in a tizzy – #Muthaship is Muthaship and it cannot be replicated. YHC gets it. YHC has been a few times and it is humbling to say the least. But it wouldn’t be much fun if we didn’t try to emulate it a bit at one of our tougher Thursday sites. No, we don’t have a 12 story parking garage. But we have #Murderhorn. It can, and will, suck to the same degree. #Meatheads need not apply. This one will NOT be for you. Go to Elizabeth Lane. You’ve been warned.
Now, this WILL be great for those participating in the #BRR AND the #10Kmerkin challenge. But don’t limit yourselves PAX. You will leave Rebel Yell a stronger and better person for it.
The Thang will be:
Meet in the normal parking lot to the right side of cinemas at 5:29 sharp.
AYG from the lot down the shopping center (stay in the parking lot) down around the backside of Target, Harris Teeter etc. Stay behind the cinemas and make a left when you get to the back entrance. Cross Elm and down #Murderhorn to the stop sign at the bottom of #Murderhorn.
Bottom stop sign – 20 hand release merkins
AYG up #Murderhorn to the stop sign before the median.
At stop sign atop #Murderhorn complete 10 regular merkins.
Back down #Murderhorn and repeat until 6:10.
At 6:10 AYG back across Elm and behind shopping center and finish back at lot.A record will be set with #Murderhorn seeing that it has never been done before. How many times can you climb it? Climb it 11 times and you will have completed your #10merkin challenge daily allotment of merkins.
Cheers –
Yours truly – Spackler
Welcome Back Partay
18 pax including 2 FNG’s attended Spackler’s Welcome Back to Merica Partay. YHC provided beverages and lots of fun was had by all.
The Thang
Mosey to other side of lot for COP
SSH x 25
10 burpees OYO
CDD’s x 25
8 burpees OYO
IW x 25
Mosey across Elm St to the field of trees – partner up
Partner 1 runs down to tree line (~200 yards there and back) while partner 2 does merkins – flapjack until 200 cumulative completed
Repeat with Flutter as exercise – audible halfway through because of Radar
Mosey to bottom of Murderhorn
AYG to the top and plank. Back down to bottom
AYG to 1st lightpost – backwards to 2nd lightpost – forward to 3rd – backwards to finish
Mosey back to parking lot and line up at bottom of hill for 5×5’s
5 diamonds at top of hill / 5 jump squats at bottom – repeat 5 times
Circle up – Six min of Mary
Dolly
Backscratcher
LBC
Rosalita
Ye Ole Moleskine
Not a better way to jump right back into reality after a long trip overseas then to shake off the cob webs with Q 3 days after return. Appreciate you all dealing with the rustiness. And by rustiness I mean the rusty, crusty sounds that continue to be released by Radar time and time again. You probably have a rusty stain in your shorts, pal. Speaking of pal, welcome back to RY Bulldog. I should have kept you on MH all morning just to hear you say bullocks. Bullocks. Rubbish. As always, MH is part of this Q’s routine. Why not? It’s hard. It sucks. It makes you better. Deal with it. Mighty Mite loves MH. He was a bit overly excited this morning and gave it a little much on the 1st run. #numbhands #numbfeet. T claps to Housekeeping for EH’ing 2 FNG’s today – Open Goal and Fluffa. Great work by you two guys. As I type this, Purple Haze is probably curled up in a fetal position listening to the Crying Game looking at his grass stained new white shoes. But he sure can lead a good prayer at the end of a workout. Thank you site chaplain.
Announcements
4th of July Convergence tomorrow at Calvary Church – 7am
No F3 Dads this weekend
Sign up for the Mudrun
Days were confused
30 pax left the nice cool comfort of their fartsacks to enter the thick moist humid blanket mother nature prepared for them at #F3DeathValley.
The Thang
No COP but there was short disclaimer
Off to Davey Park at a pretty good clip
Partner Up – 3 rounds
Partner 1 runs down to gate and back while Partner 2 performs exercise – flapjack
Exercises included:
Round 1: Merkins, Pull Ups, CDD’s
Plank (left, right etc)
Round 2: Squat Switch Jump, Jump Squats, Calf Raises
Plank (bows, 6 inches, bows, 6 inches
Round 3: Dolly, J Lo, MTJ
Mosey to entrance gate for 3 rounds of AYG sprints up to top of hill
Mosey home
Estimated mileage – 2.7
Moleskin
Congrats to Slimfast on his 1 year anniversary – you have made some huge strides my friend
It was quite moist today and everyone that wore gloves could feel it…..and smell it.
YHC was accused of getting his days mixed up by the site Q – this is #DV – we don’t run like they do at #FastTwitch – today they kinda did
DK didn’t see the twitter message to #keepurshirtson. Its unspeakable really..
TR and Haze should never give YHC crap about refusnik #professionalrefusniks
Add Semi Gloss to that list above as well. He was busy being in awe of the speed he was seeing up at FIA #gladurshirtstayedon
Bananas must have known YHC was on at #DV – #unexcusedabsence #notarunner
Hard to believe that was Frasier’s 1st time to #DV. Right up his alley (today)
Strong effort by all. T claps to Haze and Rock Thrill for running in and out of #DV – they logged 7+ miles this morning #strong
Thank you Semi Gloss for taking us out in prayer
Announcements
F3 Dads this weekend – 9am – bring kids of all ages –
Kevlar and Skunk will be off site next week. Keep a watch on Twitter for more details