Frozen Pea Pea
Five men took to the street for a triple-7 treat in the hills of RainTree.
The Thang:
Warm-up run out to ABC store at Arboretum
Brief COP with SSHs, Burpees oyo, diamonds (per PH request)
Mosey through Arbo to Providence and Windbluff to Shallowood
Sevens on the hill #1: Burpees at bottom, CCDs at top
Mosey down Windbluff to the hill at Raintree
Sevens on the hill #2: Diamonds at the bottom, burpees at the top
Mosey over to Rounding Run
Sevens on the hill #3: lunges at the bottom; wide-arm merkins at top
Mosey to Rising Meadow for a couple gassers
Indian run back to launch
Total mileage: 5.75
Moleskine:
- The pre-tweet about the triple-7 treat seemed to thin out the crowds, despite Thunder Road being over a week away. Where’s the regulars? Already tapering.
- Alf seemed to have the strongest lead out of the bunch today; seemed to help lounging 10 minutes in the john prior to launch to avoid a Splinter. #nohiding
- When asked about his 2-gallon capacity outerwear, Mr Brady provided the group with an earful about a marathon in Boston once where his lack of sufficient undergarments led to a ‘frostbitten pea pea’. talk about shrinkage – ouch!
- Haze did a good job egging on the Q today to get some extra diamonds and a special excursion up the WIndbluff hill, by request of course
- Gummy – great to see you back out there today; hope the foot gets better.
- As always, its an honor to lead the men of FT. T-claps to Gummy for bringing us out.
TL out.
Longest Twitch Ever
8 men eschewed the passing rain to experience what was the longest Fast Twitch ever (in time at least).
The Thang:
Warm-up in parking lot with mountian climbers, various lunges, SSHs.
Mosey down to Calvary lot via Davie Park and Rea, stopping for a few merkins along the way.
Partner Suicides: One partner runs the suicide, other does called exercise. Flapjack
- Merkins
- Squats
- Flutters
- Monkeyhumpers *crowdpleaser
- Dollies
- CDDs
- LBCs
- Diamond merkins
Mosey over to rear entrance with steep hill. 11s on hill; squats/burpees. Called early due to time.
Line up for indian run back to launch point.
Overtime: 1:10
Distance: 5.25
Moleskine:
- Great job seeing the die hard runners and runstopper out there despite the early rain
- Nice to see some of the swift/FT fence sitters joining FT for the final warmup before the convergence next week; glad to have Fraiser running for the FT team again
- Must have been a bit humid today, seeing Hairball wring out his shirt at the end and putting Mr.Brady’s waterfall to shame
- Cobains for the tardy return; a bit overzealous on the 11s; did someone poke the Q?
- Some regulars missing this week – hope to see you there next week for the time trial!
Announcements:
- Will be converging next week with Swift for the 1 mile time trial. See preblast at: http://f3nation.com/2014/10/09/preblast-1-mile-time-trial-and-other-fun/
Why I’m in F3
So I’ll admit it, I was a bit skeptical when I first joined F3. I was never quite the ‘sad clown’, but I was one of the guys who worked out at the YMCA every morning and occasionally participated in special event. This joker I knew in the neighborhood and from Y-Guides (whose F3 name is actually ‘Joker’) happened to approach me in the gym at the YMCA one day. He told me about the workouts and how fun it is to workout outside and that sometimes we even get to carry other sweaty men around in exercises called partner carries. I thought he was joking as usual, but he did emphasize that it really is a great group of guys and I should at least give it a try for a couple weeks at the original ‘Area 51’ workout.
That was back when we had only two workouts a week in the Charlotte South. At that time I was doing fine – beautiful wife, three boys, regular church-goer, good job, decent house… stereotypical of a nice suburban life in south Charlotte. At first, I wasn’t sure what to think of the workouts – sure they were exhausting at first and helped get me into shape. But as I started coming back, I started to realize I had been stuck in a rut. While I was comfortable in my life, I was coasting no clear goals, few real friends in the area, plateaued in my workouts at the YMCA, going through the motions at church, and in a good job, but had limited upward prospects.
Fast forward to today where F3 Charlotte South (Area 51) now has now 29 workouts a week and are expanding to 30 in a couple weeks. In this time, I’ve co-founded a workout, become a site Q, run two Blue Ridge Relays, a couple half marathons, some mud runs, several 5ks and 10ksand am now training for my first marathon. Over this time, I’ve become a real runner, become in the best physical shape I’ve ever been in my life, been laid off, found a new job, been promoted, had a fourth boy, become re-engaged at church and in my community and have clear goals for the future. At 42, I’m more energized today than I’ve ever been in my career. Has F3 had some influence on all of this? Absolutely. More importantly, what has happened recently is my realization of just how strong and important this brotherhood really is to my life– something I’ve apparently taken for granted and is beyond anything I really understood fully until a few weeks ago.
It started when my mother was diagnosed with lung cancer back in March. She did well through the early stages of chemo but experienced challenges throughout the summer. I knew many of my closest F3 brothers were praying for her and my family. The prayers helped and she improved, but unfortunately she took a turn for the worse in late summer. When she passed in late August I knew my brothers were sending their prayers… what I didn’t know is how deep and broad the support was throughout Area 51.
We only had a week from when she passed until the Blue Ridge Relay, so I was just relieved to make it back in time to join the event and get my mind off the grief for a couple days. In the parking lot where we loaded up the vans, my team surprised me by revealing the sweatband bracelets that were made in her honor and memory. Not just for me… not just for our team… but all of the F3 Area 51 Blue Ridge Relay teams were wearing those for the race. On top of that, over $300 was raised as a donation to Coastal Hospice where she was cared for before she passed away. I was awestruck – many of these guys I barely knew had made significant contributions and were wearing a sweatband with my mother’s initials. My father and family were so touched by the gesture they were practically speechless. No one had ever done something like that for my family. My father compared it to football players or military who wear a special patch on their uniforms to honor a fallen or injured comrade. We all felt so humbled by this gesture we couldn’t even put it into words. The realization became crystal clear to me at that moment that I’m surrounded by unique brotherhood of faith and fellowship that will be there rain or shine.
Now I’ve been part of large companies, church organizations, clubs, and one of the biggest fraternities on campus but I’ve never felt the brotherhood as strong as I’ve felt with my fellow men of F3. It is true you get out of an organization what you put in, but I honestly feel like I’ve received more than I’ve given at this point. It is truly an honor to be a part an incredible organization that is having a measureable impact on the men, families, and communities within and beyond Charlotte. The amazing gesture offered with my mother’s passing has cemented my faith in this organization for life.
I am humbled. I am honored. I am a believer… I am 3rd.
TL
#BRR Ready
posted on behalf of Frasier
The deal:
The disclaimer was announced and everyone still decided to stay. The idea was to build some friendly competition between the Pax and especially the Pax doing the #BRR this upcoming weekend. There was no warm up just an announcement for the workout. The Pax was to run from South Charlotte Middle School to the intersection of Four Mile Creek. You were then supposed to do as many laps as you could going up and down Raintree Ln .3 mile each way from the speed bump at the bottom of Raintree to the top of Four Mile Creek. The goal was to be back in the parking lot by 6:10.
Moleskin:
It was a great effort out of everyone and especially Prohibition who evidentially got to the launch site a little late. He was able to track us down. Good job brother! Mr. Brady and Turkey Leg were pushing the pace and sticking together as teammates. It was good to see Turkey Leg back out there! Alf was not far behind and showed a lot of determination to take one more lap after the call to return home was made.
Blades of Glory, Good Hands and Geraldo worked well together and kept the motor running the whole time. Header and Fletch were both pushing one another and Header finished strong at the end. T claps for Purple Haze and Hairball running two miles to the launch site prior to the start. You are certainly #BRR ready.
Cheese Curd and TR continue to show off their prowess on the hills. They will be tough to keep up with this weekend. Glad TR is on #FreeRange.
I felt we got a good exposure to dodging cars running up and down the hill. There was plenty of opportunity to play real life Frogger.
I did not see some of the regulars out there today. They must be tapering for their long runs this upcoming weekend (Spackler). I am sure they will be ready to shine on Friday and Saturday!
Thanks for letting me lead this morning. It is always a pleasure and good luck to everyone running this weekend. Have fun and be safe.
Announcements: Contact Champagne or myself if you are interested in the afterschool tutoring program at Matthews Elementary that is set to start next month.
Hills and Thrills
Despite all the complaints in the pre-blast, we set a new record with 26 men opting to take on the hilly starfish.
The Thang:
- Brief COP in parking lot
- Warm-up run to RainTree, right, up to top of hill at intersection with 4mile creek
- This is the center of the 3-leg starfish, running to: (1) Providence Rd, (2) bottom of short hill on 4mi Creek, (3) bottom of hill on RainTree at first entrance to country club
- 10 hand-release merkins at each point; 5 burpees in middle of starfish
- Repeat starfish, leave in time to return by 6:15
Mileage: 5.5 – 6.3, depending on # of legs completed
Moleskine:
- Great crowd rolled in this morning despite the threatening pre-blast, felt like an army for Fast Twitch.
- Provided for some good 2nd F early on was short lived by the time we completed our warm-up run to the center of the starfish
- We ought to call TR the “Q Whisperer” for conveniently trying to dilute the workout where desired with “adjusted” instructions when he repeats for others. Good call though on the revised departure; may have never made it back if we left at 6:08.
- In any case, pPax understood the need to head back and first train back appeared to take an early exit, departing the starfish around 5:55
- Last train left around 6:05 for a seemingly endless indian run that appeared to degrade by the time we arrived at Woodfox into an AYG back to the parking lot
- Welcome FNG Ponce – hope to see you out again soon!
- I’m inspired by the larger and larger crowds that seem to be converging on Fast Twitch, despite even the most threatening pre-blasts. Truly honored – hope it keeps up after the BRR. Lots of races this Fall!
- Thanks all for witnessing the ice bucket challenge – I highly recommend doing it this summer and not waiting until December. Seriously, its a great cause – and you are all now officially nominated to take the challenge and nominate others at your workouts.
Announcements:
- Convergence workout upcoming for those preparing for BRR; see weekly email
- Flex on Monday will have a “van recovery session” for those participating in BRR. Bring sticks, rollers, etc. Vaseline optional.
- F3 Greensboro launching in October
Hills and Thrills
Since we’re currently renovating the track over at Fast Twitch, we’ll be going off campus tomorrow for some hill work, starfish style. Here’s the plan:
- Brief COP in parking lot
- Warm-up run to RainTree, right, up to top of hill at intersection with 4mile creek
- This is the center of the 3-leg starfish, running to: (1) Providence Rd, (2) bottom of short hill on 4mi Creek, (3) bottom of hill on RainTree at first entrance to country club
- 10 hand-release merkins at each point; 5 burpees in middle of starfish
- Repeat until 6:08
Planning for something #CSAUP at the COT – need to be there!
BRR mix-up
Keeping faithful to their BRR training, 16 men of Fast Twitch mixed it up today with few hills and some distance.
The Thang
Warmup/COP:
- Lap around parking lot
- Lunge warm-up (various)
- SSH IC x20
Main event:
- Run out to RainTree, regroup for plankwork
- Down to bottom of Windbluff
- Sevens: Burpees at top, squats at bottom
- Run out to Providence, regroup for squats, etc.
- Run down Providence towards South Carolina
- Stop just short (back at RainTree)
- Indian run up raintree, back down Rounding Run to Woodfox
- Regroup, 20 merkins oyo
- AYG back to school
Total mileage: 5.9
Moleskine
- I think we’ve run this route sometime in the past, but apparently not all the pax appreciated the stroll down memory lane. Quoted from Gummy earlier today: “a brutal fast twitch… almost made it to Providence and 485“.
- Started out with a little something different with some lunge work in the quick COP;h/t to Uncle Leo for the moves from Matrix
- Lots of mumblechatter in the warm-up run out to RainTree, unfortunately was drowned-out by moans after the announcement of meeting at the bottom of Windbluff for some hill work
- Somehow Frasier jumped out in the lead and stayed out in front of the group the whole time. Fletch and 49er were right up there as well.
- Rest of the workout turned into a straight march for miles. Had another set of 7s planned for the hill at RainTree and Providence to balance, but called an audible with the IR to avoid the OT and kept it moving.
- Prohibition was keeping it strong until halfway through the IR and pulled back due to a calf… sorry we missed you – hope all is well.
- Missed last week’s Q, PH who apparently FNGed up at Mutha on Monday. Too much for the Haze? Hope to see you back soon.
- Always an honor to lead the men of Fast Twitch
Announcements
- Mudrun registration deadline 7/15. Register individually, then let Gummy know if you are on a team or free agent.
- Blue Ridge Relay shirts – orders due in by 8/2. See website for details.
- F3 Dads resumes this Saturday, 9am, Col. Francis Beatty Park, softball fields
Substitute Teachers
After falling victim to a devastating lacrosse injury late Monday evening, our Q took a day off while 9 men from Fast Twitch took it out to the street, led by a motley crew of subs.
The Thang:
Gummy: Full speed out to Rising Meadow. Ladder sprints on hill up to 7. Burpees at bottom, jumpsquats at top.
Splinter: Indian run out to RainTree. AYG sprint to 51. LBCs till all pax arrive. AYG to Serendipity, more LBCs till pax arrive. AYG to Strawberry, merkins till pax arrive.
Turkey Leg: Indian Run to Davie Park. Partner up. Partner A run around top lot to playground, 20x merkins, 20x jump-ups, 20x dips, run back to mid-point. Partner B run down to back lot and return to midpoint. Whoever arrives first LBCs till the other arrives. flapjack. repeato. flutter x42; walking lunges down to gate. Mosey up to playground for trail run back to launch point. Wall squats, arm lifts 42x; 10 burpees.
Mileage: 5.2
COT
Moleskine:
- We learned about the missing Q about 2 minutes prior to launch. Gummy, who has an aversion to track work, made sure to take over and lead the pack in exactly the opposite direction of the track – good move, though splinter almost brought us back to the school at which point we would have needed to run some 1600s.
- Good news is that despite any planning at all, we ended up with a fairly typical Fast Twitch workout – good mix of bootcamp and running.
- Glad to see Gummy and Splinter stepping up as 1st time Qs for FT. We’ll get you guys into the official rotation. (though after the impromptu blitz today, not sure if we really need planned Qs)
- Missed ya today Chelms – get better soon!
Eat your Merlot
The Thang:
Warm up: Mosey one lap around the parking lot. Do plyometrics to the first goalpost then jog to the next goal post. Turn around and repeat: High knees, Butt kicks, Frankensteins, 50%, 75%, 100%.
The event: run one mile at your 5K pace down woodfox to the last entrance of Raintree country club. Run back to the last man and run back to the finish point as a group.
Mosey to the bottom of Raintree Ln. Run .3 miles and 62 feet up in elevation at one mile pace. Run back to the last man and run back to the top of the hill as a group.
Walk down to the bottom of Four Mile Creek Rd. Break up into two waves of eight. AYG to the top of the hill. Walk back down and repeat.
Indian run as two groups back down to the bottom of the hill on Raintree Ln. Repeat distance at one mile pace to the top.
Walk down to the bottom of Four Mile Creek Rd. AYG again.
Indian run down in two groups to the bottom of the hill on Raintree Ln.
Run back to the corner of Strawberry Hill and Woodfox (1 mile) at 5K pace. No man left behind.
Say goodbye to Wolfman and run down to the track for sprints.
Break up into groups of three: 100m relays although as Haze pointed out we may have only been doing 90m of relays. Partner one runs 100m to partner two who runs back to partner three. You continue doing this six times.
Mosey up the parking lot for a one lap warm down.
Moleskin:
Despite the humidity the Pax stepped up the challenge. There were a lot of great efforts out there today. The Muthership must have been too much for Spakler because he fartsacked. I hope that is not a precursor to the BRR teammate. It was great seeing many teammates and competitors out this morning that are participating in the BRR.
Haze looked particularly fast and Mr. Brady was either nipping at his heels or leading. Strong effort. Mall cop must not have heard the part about we are doing 100m until the end of the workout becasue he was flying on the first round. For some reason he visited the infield for brief internal talk about if he should or should not show us his dinner and Merlot from last night. Luckily for us he handled it well.
Great encouragement by everyone and it was a pleasure leading the Pax.
Announcements:
F3 festival this upcoming Saturday. Ride for the kids with Farside at 9:00 on Saturday at Francis Beatty Park. Sign up for #Impact to volunteer some time over the summer for a good cause. Congrats to Area 51 for helping Billingsville win $10,000 last weekend.
I believe that is all.
posted on behalf of Frasier
Just let your Sooooouuuul Gloooooo!
Thirteen runners took to the streets of Raintree and SCMS track for a good old fashioned cardio workout at Fast Twtich.
COP
SSH 20
IW 15
The Thang
Jog off campus to Rising Meadow for hill work. Divide into two groups with Group 2 starting once Group 1 reaches the midpoint of each run.
– 75% effort run up hill, job back
– 75% effort run up hill, jog back
– All you got up hill, jog back
– Karaoke R up hill, job back- Karaoke L up hill, jog back
– Backwards run up hill, jog back
– All you got up hill, jog back
– All you got up hill, jog back
– Group 1: Suicide (First light post, back, brick mailbox, back, second light post, back), Group 2: Deep squats
– FlapjackIndian run back to SCMS, down to track
1600M run, 400M jog
1200M run, 400M jog
800M run, 400M jog
400M run, 400M jog
Mosey back to parking lot LBC x 25 (IC)Merkins x 20 (IC)
Moleskin
Great effort by everyone today. We covered 6.11 miles between the hill work and track. Not a lot of frills – this was designed to be a pretty straight forward, albeit hard, running workout. Happy birthday to Stage Coach, who conveniently/strategically didn’t make the announcement until 6:14. Otherwise, I’m sure we could’ve done 41 of something. Special thanks to Mr. Brady for the sendoff. Please keep Chelms’ brother and family in your thoughts and prayers as he continues to fight brain cancer and prepares for tomorrow’s return trip to Duke for evaluation.It was a pleasure leading this group – Thanks, TL for the opportunity!
Announcements
June 5: New Thursday night run option starting at the ABC store in Arboretum.
June 14: F# Olympics, Pool Party, Farside’s ride with the kidsJune 21: Start of F# Dads (pushed back one week due to June 14 schedule)
posted on behalf of Soul Glo