Author Archive Turkey Leg

Frosty Friday with an Eye in the Sky

This quote says it all about today’s Kevlar:

“I was blown away!”
— Quote from Orange Whip after the workout

6 men were blessed with beautiful late spring chilly air, a tapering TL, and an eye in the sky

The Thang:

Mosey over to the lower school area for COP:

  • IW x 20
  • Squats x 10
  • Arm Rolls x 10
  • Merkins x 10
  • PP x 10
  • MC x 20
  • SSH x 20
  • Burpees x 5

Mosey out to ring road, run to east entrance, increasing burpees at each speed hump, 5 at end

Run to rockpile, grab rock, reconvene in middle of lacrosse field

Warmup: OH Press, curl, squat x10, x15, x20

Leave rocks in center

Starfish (3 rounds). Each round, do all four corners, returning to center after each corner

  • Corner 1:  20 jump squats
  • Corner 2:  20 diamond ‘mericans
  • Corner 3:  20 flutter kicks
  • Corner 4:  20 CDDs

Center for each round:

  1. 20 OH press
  2. 20 Curls
  3. 10 Squat Thrusters

Jack Webb up to 10

Return rocks to pile and return to launch

COT

Moleskinne:

  • Due to YHC’s commitment to KOH CSAUP this weekend, the pax got a break today (at least from the running).   Note: TL hasn’t Q’d a bootcamp since 2020, so there is that too.
  • Small group today, so no space to hide.  Pax got after it.  Jokingly declared a race for the ring road segment, but Tupperware took it to heart blowing past everyone from the start (even tried to cheat on the burpees to stay out in front)
  • Big League Chew tried to refusenik by grabbing an “invisible” rock?   He was eventually coaxed to going back to the pile, but due to the size, it didn’t seem to stop the rock shaming.  Maybe his beastly triceps are tired from the truckload of packages he is carrying around
  • Boomhauer Horsehead complained about some time waster starfish, but not sure if anyone understood between all the heavy breathing
  • Geraldo was clearly on a rucking recruiting mission #nosurprise and seemed to always be out front with the heaviest rock
  • We are technically in Area 51, so UFOs are to be expected, but we were greeted by an especially bright light in the sky this morning.  A trio of 3 light beams shot down from the dark sky, and seemed to traverse across the AO.  Lots of guesses as to it’s source: airplane, spooks, Elon Musk’s latest rocket, F3_Hoover in a hang glider with headlamps?  Regardless, it seem to freak everyone out like a solar eclipse does to rabid raccoons.  (Note: This may or may not have been what Orange Whip was referring to in the quote at the top)
  • Hat tip to Orange Whip for the takeout
  • Appreciate the opportunity for my semi-annual Q at #F3_Kevlar

Announcements:

  • Local F3 GrowRuck event being planned for August – talk to Geraldo, he’ll give you all the deets
  • WTF CSAUP event next weekend down south – could be Indian Land or Waxhaw – check Slack for details

 

 

Two Decks at the Same Time

6 men got their money’s worth with a double-decker at Cerberus on Friday.

The Thang:

  • Warm-up mosey over to the south parking deck up the ramps to the top.  COP:  IW, Merkins, SSH, MCs, etc.
  • 7s up and down the top ramp, merkins and squats
  • 5 8-point body-builders (8PBs)
  • Mosey down street to Porters, 20 dips
  • Mosey down to street, over to north deck, climb stairs to top.   5 Mike Tysons (MTs)
  • Mosey back to Porters, 20 derkins, partner up
  • Partner 1 to south deck climb stairs to top 5 8PBs; Partner 2 to north deck climb stairs to top, 5 MTs; return to Porters; 20 derkins; Swap
  • Partner 2 to south deck climb stairs to top 10 8PBs; Partner 2 to north deck climb stairs to top, 10 MTs; return to Porters, 20 derkins; Swap
  • Mary
  • Mosey to dual roundabouts; Partner 1 to south roundabout, bear crawl circle, return to middle; Partner 2 to north roundabout crab walk circle, return to middle; swap
  • AYG suicide; mosey back to start
  • COT

Mileage: 3.2mi

Moleskine:

  • Apparently PAX thought they would have a day off since Alf headed south for the weekend and tapped a substi-Q; no such luck
  • PAX didn’t take kindly to the suggestion of a 5-mile time trial; luckily Q had a backup bootcamp at the ready
  • I’ve done the north deck, I’ve done the south deck, but not sure I’ve ever done both in the same workout;  Thought it would be fun to try both in the same segment – seemed to work well, given all the sweating and lack of mumblechatter.
  • #crowdpleaser crawling around the roundabouts
  • Cerberus lived up to its name today:  nearly equal mix of Area 51, SOB and Waxhaw folks
  • Appreciate the opportunity to subsit-Q @Transporter @Swimmers @Alf

Short Course

10 men enjoyed the horsey half pipe today, using only half of the official course.

The Thang

Launch, sprint to the bottom of Blue Ridge.

Warmup, 10 SSH. Ladder on first hill, merkins at bottom, burpees at top. 2,4,6,8,10 reps per round.

Mosey up to top of Blue Ridge to middle of “half pipe” and partner up for the main event.

Partner one goes right to bottom of largest hill, 2 burpees

Partner two goes left to Wilby and down to Sardis, two burpees

Both return and do hand-slap merkins when they meet.

Switch and repeat. Start with 10 hand slap merkins, and go up by two to 20 and then return back down to 10 for 11 rounds.

Return to flagpole at 6:10. Mosey back to start.

COT

Total mileage ~6.25mi

Moleskine:

  • Decided to keep it short today, just using the back side of the course in a half pipe style format.
  • Overall strong crowd, eager to get onto the main event. I think some missed part of the instructions and did extra burpees. That’s ok since they made up for those who did no burpees (HH). It all evens out at the end
  • Good mix of A51 and Metro – strong crowd. Tweetsie and Jello looking strong, keeping up with the fast guys.
  • Stinger looking strong (though a bit winded at the halfway point)
  • Thanks for the opportunity to Q Horsehead – always a pleasure to grab the horse by the reins – even if I feel like puking afterwards

Out.

note: missed a couple: Taps, Chechel?

Squatdocked

15 min wrapped up the week with a grand tour of Waverly, full of squat docks and other shenanigans

The Thang:

Mosey to top of main parking deck. COP:

  • SSH x20
  • Merkins x20
  • IW x15
  • CCD x20
  • MC x20
  • Prisoner Squats x15
  • “Squat Docks” – 10 OYO
  • 5 burpees OYO

Mosey to other side. Partner up. One partner down north stairwell, other down south stairwell. Meet in middle of lower floor for hand slap merkins. Return back to top for squat docks. Three rounds:

  • Round 1, 5 reps, down to level 3
  • Round 2, 10 reps, down to level 2
  • Round 3, 15 reps, down to ground level

Mosey across shopping center, past Whole Foods, to north lot. Suicides, 4 stops, each parking line. Round two: suicides with 5 merkins at each line

Mosey around to east side through neighborhood, stopping for dips at wall along the way. Arrive at traffic circle. Plank position with hands on curb. Merkin walk, on count, around the circle.

Mosey down road to mid-point between two circles. Partner again. Partners run in opposite directions, around circle, return back, meetup for 10 handslap merkins. Repeat switching directions.

Mosey back toward start, stopping at wall for jump-ups, derkins, and donkey kicks. Return to start. COT

Mileage: 3.1

Moleskine:

  • Good crowd today, despite the twitter warning about bringing the smokeboots. YHC delivered as promised
  • Also tried to mix it up and get more leg exercises in since YHC’s upper was smoked from yesterday’s Meathead. A try at “squat docks” seemed to do the trick – even without the spandex. #crowdpleaser
  • According to Alf, we didn’t quite make it completely around the circle – apparently only 350 degrees, coming up 10 degrees short of a full circle. Kudos to those who stayed on the whole round – definiely burning about 3/4 of the way through
  • All in all, it was a beautiful morning. Sadly few of these are left with the heat rapidly approaching… going to become an ungodly sweatbox in that garage in July. Maybe time to venture away from the garage in the coming months? Or maybe not?
  • Appreciate the opportunity to Q – great site and lots of possibilities – also great to see a solid mix of folks from Area 51, SOB, and Union County.

Announcements: F3 Dads starting in a couple weeks. Memorial day convergence planned. See Slack for details.

Kick in the Gutt

Seven men today for a crowd today at the Original Area 51 workout.

The Thang:

Mosey around front to northeast lot and circle up for COP:

  • Merkins x15
  • SSH x20
  • 5 burpees OYO
  • Hot lap around track
  • Wide arm merkins x10
  • MC x20
  • Peter Parker x10
  • 5 burpees OYO
  • Hot lap around track
  • Diamonds x10
  • Squats x20
  • etc

Mosey around track down McKee to Glenmore. Short lap around neighborhood loop.

Partners run loop in opposite directions. When they meet 5 handslap merkins, keep running to start, repeat 5 handslap merkins. Repeat 3 times, increasing merkins to 10,15,20 on subsequent laps. Switch directions on each lap. Mary while waiting for partners to arrive.

Mosey to fountain. 20 dips OYO, 20 DIPS OYO

Mosey to Fred Gutt for the punch in the gut: Suicide Ladder. Ladder stopping at each street for squats, 5x, 10x, 15x, 20x.

Mosey back past school to rockpile. Pickup rocks and mosey to Cold Cut’s house. Groups of 3. One at each end doing rock exercises, one always running. OH presses, tricept presses, squats, curls, flutter presses, etc.

Mosey back to rockpile to deposit rocks. Mosey back to start for COT.

Mileage: 4.2

Moleskine:

  • Got the late email from Abacus officially announcing my Q around 10pm, so this one was put together in a bit of a hurry
  • Despite that announcement, somehow we got a good crowd out this morning (though I think some were regretting it later)
  • We had the usual standbys with O’Tannenbaum and Beaver, but also nice to see some of the old regulars making it back out – Levi, Floor Slapper, McGee, Cold Cuts. Kotters!
  • When down to the wire, a TL Q is generally going to resemble Fast Twitch more than Rock Zero, so we got the mileage in today. Also tried to keep us off the fields due to all the rain yesterday. You’re welcome.
  • Tried repeat the suicide ladder with burpees but was unanimously voted down by winded pax – maybe next time?
  • Thanks to O’Tannenbaum for the take-out
  • Always a pleasure to Q the original Area 51 (even at the last minute)

Announcements:

Time Laps 24 Hour Relay race next weekend. F3 team looking for folks – contact TL if interested

Time Laps 24 Hour Relay Race

Fair weather fun

17 men, including 1 FNG, enjoyed a taste of early spring at #F3Kevlar this week

The Thang:

After some obligatory disclaimers, we headed down to the main lot for COP:

  • 20 SSH IC
  • Welcome Fletch (LIFO)
  • 5 Burpees OYO
  • 15 Merkins IC
  • 5 Burpees OYO
  • 10 Wide merkins IC
  • 5 Burpees OYO
  • 10 diamonds IC
  • 5 Burpees OYO
  • 20 IW IC
  • 5 Burpees OYO

Mosey down to SW entrance. Run up ring road for suicides x2 (5,10,15 merkins on first, 5/10/15 squats on second)

Run up ring road to east entrance, stopping for 5 merkins at each light

Mosey over to main lot and hill. Ladder up hill to 10 merkins.

Mosey to rockpile, pickup rock, mosey to field

Grinders on the field. Round one OH Press/Curls; Round two Squats/GMs

Return rocks. Sprint AYG back to start.

Total mileage: ~2.8mi

Moleskine:

  • Over 60 degrees in Feburary? Surprised to see so many people still wearing shirts! Not surprised to see Squid wearing at least 3 layers including tights and a heavy hat.
  • I enjoy Qing in the fair weather – sure beats some of the sleet and pouring rain we had late last year. Maybe I’ll make that a condition of my future Qs?
  • Due to some urging by one of the site Qs who will go nameless, Turkey Leg kept the mileage moderate and stayed on campus this week. While we were a little short on the typical mileage, we were definitely not short on pain
  • Had a good mix of running, body weight, and rocks today. I couldn’t decide what to do, so just made a medley of pain.
  • Good to see the gang out there today – its been a while since I’ve even been to Kevlar. I’m in the midst of marathon training so haven’t been to my regular workouts in a while, so it was nice to Q a boot camp. Unfortunately, this didn’t take the place of a 1/8/1 tempo I had scheduled for Friday, so that had to occur post-workout, turning the legs to jelly.
  • Welcome FNG Red Soup
  • Nice take out (as always) by Squid
  • Thanks to Fault Line and Orange whip for the opportunity to lead #F3Kevlar. Looking forward to coming out more often after the race.

Springtime at Sparta

Nine men stretched their legs at an early Spring version of Sparta, covering plenty of ground

The Thang:

We ran about 6 miles around Matthews.

Route included the Kevlar AO on the north, a nearly complete tour of John St., a complete run of the greenway, and a small stretch of downtown Matthews for good measure.

But that’s not all… To be sure, we had ~20 stops for merkins along the way, including 20 merkins at the first, 19 merkins at the second, etc. Total 210

Moleskine:

  • What happened to the Polar Vortex? Did the Groundhog see his shadow? Regardless, we made great use of this weather to max out the miles for the Sparta “moderate” running workout
  • Good news for those doing the challenge in February. According to Gypsy this “running” workout fulfilled the merkin quota for the day. Bonus!
  • Great mix of guys out there today at all levels. While we got stretched out at times, the loop-backs for the six and the merkin stations kept the group together and enabled paces as varied as 7:30 to 9:30. Something for everyone – the hidden gem in Matthews.
  • Really enjoyed the weather and 2nd F. Thanks to Gypsy and Madison for the opportunity to lead Sparta this week – looking forward to hitting this one more often.

Hat-tip to SwissMiss handled the COT.

Our Lady, Full of Grace

Seven Pax including 1 FNG came out for some grace on a chilly Saturday

The Thang:

Warmup lap

COP: Merkins, SSHs, IWs etc.

Run west on McKee to South Hall neighborhood; snake through to Lady Grace, stopping for several pain stations along the way

Sevens w/merkins and squats between speed bumps on hill

Continue on to Providence Spring Elementary; 10 dips, 20 step-ups

Return back to Providence, south to apartment complex. Run around perimeter, stopping for merkins at each speed bump. Exit at McKee, return to base.

COT

Moleskine

  • Due to the cold temps this morning, figured it would be a good idea to keep us moving, and we did just that – for 4.8 miles
  • Somehow Joker (LIFO) picked up on the pre-email and followed some breadcrumbs to find us in South Hall
  • You are now all officially blessed and full of grace. Our Lady took care of us this morning, as she always does.
  • First time to Providence Spring Elementary. Lots of opportunity on that campus – I think we will be back.
  • Welcome FNG “Honey Do”! Hope to see you back out again soon.
  • Enjoyed the opportunity to Q – thanks Abacus

Flying High

16 Pax including 1 FNG escaped the rain and burned off their Halloween candy in style this morning

The Thang

Warmup pace for 1/2 mile to rear side of church for COT:

  • IW IC x20
  • SSH IC x20
  • Lunges IC x10
  • MC IC x20
  • Star Jumps IC x10
  • All above alternating w/5 burpees

Continue run around back of church, out to John, down 51 to Reid Hall

Se7ens on Reid Hall hill, Monkey Humpers at bottom, Star Jumps at top

Cut back across 51 towards rock pile.  Pickup running rock.

Mosey around to area directly behind church.  Partner up.  With partner, alternate rock exercise, while other partner runs around church, flapjack:

  • OH press with rock; partner runs with rock
  • Burpees, partner runs w/o rock

Rock work, in cadence:  Overhead press x25, tricept press x20;

Mosey to return rock. Plank abreast.

Sprint back to start.

COT

Mileage: 3.3

Moleskine and announcements:

  • Great showing post-Halloween by a solid group of men despite the high-mileage twitter warning
  • Had a few more Halloween tricks up the sleeve for COP, but could tell the PAX may need a bit extra time, so saving those for another day.  We needed the time anyway to ensure everyone got their fill on the Se7ens
  • Hopefully the neighbor in Reid Hall appreciated the display of 15 middle-aged men performing monkey humpers together on her street at 5:45 am.  Nothing odd about that?   Hopefully we won’t get banned.  Maybe merkins would have been a better choice.  #crowdpleaser
  • Welcome FNG Exit Row.   Long story regarding Orange Whip and Mile High HCing him on an airplane together.  Trust me, you don’t want the details.
  • Great take-out from Orange Whip
  • Appreciate the opportunity to lead #F3Kevlar
  • Announcement:  Vagabond next Saturday 11/10, 6:30am, 13mi, 6 AOs, refreshements at end.  Start/finish Hickory Tavern, Providence Rd. See preblast for details and shirt orders

DV or FT?

9 men showed up for what they thought was Death Valley, but actually a classic Fast Twitch in disguise

The Thang:

Jog around lot to front for brief COP:

  • 5 Burpees OYO
  • 15 IW IC
  • 15 SSH (xtra extension)
  • 10 merkins

Warmup run to Rising Meadow for sevens:  Burpees at top, Merkins at bottom.

Mosey to Rounding Run loop, partner up.

Partner one goes CW, partner two goes CCW, 20 hand-slap merkins when you meet.  Reverse and return. 20 hand-slap merkins back at start

Again, but partner one goes CCW, Partner two goes CW, 10 hand-slap merkins when you meet.  Reverse and return. 10 hand-slap merkins back at start

Mosey back to WoodFox; indian run back to school

Mileage: 4.0

COT

Moleskine and Announcements:

  • Gotta appreciate the cool weather this morning – preview of Fall?   Finally a break from the heat
  • Full disclosure: In classic bait and switch format, YHC revived a shortened version of an old Fast Twitch workout when it was previously stationed at this AO;  Threw in enough burpees and merkins to call it a bootcamp, but with a more than respectable 4.0 total mileage.
  • To be fair, the pre-tweet was pretty clear on the format, but apparently many pax did not see the tweet.  Is anyone on Twitter anymore?
  • Tried to keep it moderate on the pace so at least one would stay up front with me – thanks Smokey!
  • Unfortunately it didn’t seem like all the pax were so pleased with the format – sorry Fireman Ed.  Feel free to pile up the weights on me next time you Q.
  • Great to see 49er back out again – Kotters my friend
  • Thanks for the takeout from Smokey!
  • Annoucements:
    • Speed for Need looking for support on upcoming races; contact Gypsy
    • This weekend’s SFN race has Bout Time’s son and daughter as Track Commanders – need pax to help push  Romare Bearden Park 0930 Sat

 

 

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