Posted on behalf of Utah:
21 of Area 51’s finest arrived for YHC’s V-Q. Being in the Clydesdale category, I felt the need to run and share the experience of carrying extra weight with the group but let’s not spoil the surprise ending.
Warm up-
After weak attempt of disclaimer and inaccurate directions were given(clearly demonstrating my leadership skills) we did a mile warm up mosey to Rea Rd and Hwy 51. Continue to our new favorite hill, Five Knolls.
The thang-
Partner up, size/speed does not matter(story of my life). Partner one runs the two mile Five Knoll route and partner two runs the almost two mile Rea Rd to Colony and back route. Meet partner and flapjack.
The usual suspects were burning up the hills. Strong work.
A round of Mary at the entrance of Five knolls waiting for the six(YHC).
Mosey back to Cary Ridge while avoiding two cars cresting the hill. Q fail, safety first always use cross-walks. I attribute the excitement to the final surprise waiting for us. Could it be burpees, indian run or all you got? Not on my watch brothers. Get in groups of five and let’s play everyone’s favorite game- carry the cinder block back to the launch!
The look on Hairball was priceless. I heard him say “sweet, cinder blocks!”. I know what to get him for Christmas.
At that point YHC grabbed a block and ran figuring anarchy could erupt at any moment.
Tough way to finish but great teamwork was on display.
Moleskin-
The entire group worked hard today so not a whole lot of mumble chatter. Although I thought I kept hearing someone say “best Fast Twitch ever”.
Make sure to thank Cane for talking me out of the original plan-cinder block carry from Five Knolls back to launch.
They say you never forget your first Q. My legs and shoulder will happily forget this one.
Thank you for the opportunity to lead a great group of men.
Announcements
Day Zero convergence Saturday the 28th 7:00a.m.
Fast Twitch 3 year anniversary next Tuesday
3 members of the Pax fell for my “possibly donuts” trap and instead were presented with “possibly worse” in the form of a 3 mile Murph.
The Thang: Cannon Call
Run to Randwick (cannon entrance) and back for time (1.4 mi round trip).
Do 1/2 of a Murph (50 pullups/100 merkins/150 squats)
Run back to the cannon and back for time.
Do 2/2 of a Murph
If finished before the bell rings, start again.
NMM
Rolled in on two wheels just in time. Almost took out the horde of roving waifs known more commonly as FastTwitch as they were running to Locust. Consider that a warning shot brothers, stay south of 51.
Unless your BMI is lower than the interest rate, mileage goes up means reps are going down. I didn’t finish, but it looked like everyone else was well within range.
Still made time for Xs and Os as a tribute to my wounded site Q. Get better soon, Kirk.
Low numbers, low chatter, lots of fellowship, support, and hard work. Misery loves company, and you guys are the best.
Announcements
The #MetroRunClub syndrome is spreading south. Expect nothing but hills and running until sometime in October.
Thank you for the takeout, Hammer.
And thank you all for making SOFAWIB your choice for possibly donuts every Tuesday.
YHC is at the helm of the SOFAWIB tomorrow.
Maybe we’ll do another Murph. Or maybe some hill work. Or maybe we’ll just get donuts.
Post and help me decide.
SOFAWIB – 0530, Olde Providence Elementary.
It’s late in the day and I need to get this off my to do list. Here it is.
14 PAX showed up for The Matrix. Some were hoping for ladies just like Area 51 on Saturday. Others were not. We effectively kept them away the entire workout.
The Thang:
Mosey around front of school and circle up for COP: IW, SSH, Peter Parker, Low Slow Squat, Merkins, & Elbow Planks
Mosey around the back of the school and to the front playground: 3 sets of 5x pull-ups, 10x knee ups, 15x merkins feet on low rail, 15x merkins feet on high rail.
Some planking
Mosey to front of school: 3 sets of 15x 1 legged squats (each leg), peoples chair, lunge walk to curb.
Mosey to back of school: 3 sets of 15x raised feet CDD, 15x dips, 15x Donkey Kicks over on school wall.
Some planking.
Mosey to front of school and partner up: P1 Runs to cones and back while P2 does exercise. Flap Jack. Exercises were 200x Flutter, 200x Dolly, LBC until times up.
Done.
Thanks to Squid for the take out.
Moleskine:
Quiet group today so not much to craft here. I could make up the entire thing, which has been done in the past, but nothing coming to mind today.
Apparently 2 F3 Guys from Metro brought there wives/GF’s/Mistress/Sister’s to Area 51 on Saturday and made for a pretty awkward workout. Pop Tart said he hasn’t worked so hard before at an F3 workout to make sure he didn’t get lapped by either of them. He thought Alfette may be coming today and apparently forgot that Alf’s girlfriend was Rhonda.
Announcements:
Matrix converges with Metro at South Park in 2 weeks for Memorial Day.
Sign up to Q the Matrix.
Posted on behalf of Marge:
On an unusually brisk morning in south Charlotte, 20 men came out to SCMS to start their week off right at Base Camp.
Here’s what we did:
Circle up, disclaimer
• Obligatory run around light posts and down to track. Half way around then to the center of the football field for COP
• 20 SSH
• 20 IW
• 10 LSS
4 Corners – Run around the track and stop at each corner to do called exercise
• Corner #1: 5 Merkins
• Corner #2: 5 Squats
• Corner #3: 10 LBCs
Pyramid on big baseball field
• Do exercise then run from Centerfield to 3rd base to Home Plate to 1st Base then back to Center field
• 5 burpees
• 5 burpees, 10 merkins
• 5 burpees, 10 merkins, 15 LBCs
• 5 burpees, 10 merkins, 15 LBCs, 20 CDDs, 25 jump squats
• 5 burpees, 10 merkins, 15 LBCs
• 5 burpees, 10 merkins
• 5 burpees
Walls sits x 2
Jack Webb – up to 7 then down to one (counting by 2 on the way down)
Mary
• Rosalita
• Dolly
Great job out there by all this morning. I Q’d this workout at Hydra (with only a few modifications) a few months ago and it was intense. I knew the Base Camp crew could handle it and you didn’t disappoint. The track work at the beginning served as a good warmup for the Pyramid. I debated having a 4th lap in there but, after conferring with new Co-Site Q and all-around awesome dude Goonie, decided it was better to leave time at the end for Jack Webb. Strawberry, Floorslapper and Thin Mint were crushing the Pyramid (I’m sure I missed a couple of others… I’m sorry). Heartbreaker’s form was impecabble (I think he said “it really hurts when you use good form”). Goonie made sure my squat form was better after a lackluster showing a couple weeks ago. Thanks, man. I don’t know what any of us would do without you – you’re a true inspiration. Thanks to Fireman Ed for helping me with my Jack Webb cadence. I think we changed speeds on the arm raises about 5 times and I clearly had a Q-fail when counting the pushups.
It was an honor to Q Base Camp where there is a good mix of really strong regulars and new faces. As Simba noted, I was supposed to stop the workout at 6 am so that all Pax could send off outgoing Co-Site Q Fireman Ed with a 1-minute speech about the great work he’s done as Site Q but I had to lengthen the workout when no one could come up with anything. All kidding aside, great work at Base Camp, Fireman Ed. You’ve been a constant at Base Camp for as long as I’ve been a regular there and the success of this site has a lot to do with your leadership. Excited for the start of the Simba/Goonie era.
Announcements:
Joe Davis run next January. Signups soon (Novemberish)
Sometimes Q’ing is fun but sometimes its a bit difficult. You are excited to Q but at the same time, you know what lies ahead so your excitement is muffled by what you have in store for everyone. This morning was exactly that. After the least enthusiastic “Ok, well Let’s go” in the history of F3, we set off for new territory.
Headed to Sharonview Rd. by way of the neighborhood with stops for 20 merkins and 20 squats.
Right onto Sharonview and Left onto Sutton Springs Rd. Run to the dead end. 20 merkins.
Partner circuit on Delpond Lane:
–1 runs right to end, 20 merkins. 2 runs left to end, 10 burpees.
–5 Hand clap merkins when you meet (add 5 each time you meet until you hit 20)
–Do 2 complete cycles
–Lots O Mary (over/under, flutter, LBCs, Freddy Mercury)
Run back out to Sharonview. Left on Sharonview and Right on to Rock Creek Dr. and stop alllllllll the way at the bottom.
–AYG to top, 5 jump squats
–AYG to top, 15 jump squats
–AYG to top, 25 jump squats
–Backwards run to top
Run back up Sharonview to neighborhood (Flutters while waiting)
–Do 10 diamonds at each turn (4 total) on the way back to Carmel Park
3.7 miles (or 5.95 kilometers)
Mary out the ying yang
Moleskin (Moleskines are not actually made of mole skin, so why are they called Moleskines?)
We have never ventured to Delpond or Rock Creek at DMZ before and it was worth it. The neighborhood off Sutton Springs Delpond is a bit of a hidden gem. Halfpipes, hills, lighted streets, lots of dead ends and cul-de-SACS. Plenty of options to hit it hard (TWSS). Rock Creek is one serious hill. I think its the steepest hill in the DMZ range.
Agony was excited to hit some new turf. He kept complaining “I’ve already been here”, but then quickly shut it when we pulled into Sutton Springs. He also is our integrity police. You go ahead and tell everyone they didn’t run “all” the way to the top on Rock Creek. Thank you for pointing out all of our sins Pastor Man.
Kirk was found stumbling up on Sharonview. He ran in from his house. T-claps. Got in 8.5 miles today according to Strava. He held back most of the workout until the first AYG up Rock Creek and then exploded to the top. Then he died again.
Rock makes some of the weirdest sounds when he does burpees. Kind of sounds like an air brake on a truck. I didn’t really know what to make of it or how to handle it.
Pothole has 2 holes in his shoes where the big toes are. Might want to invest in some new shoes. Or maybe get your abnormally large big toe shaved down a little. Talk to Kirk as he recently discovered some missing funds.
We had an FNG this morning, Derek. He would see us working out on his way to work and thought he would give it a try. I have no idea who would see us at 5:30am and think “that seems like fun and a good idea”, but Derek did. So, he gets the name Stalker. He posted at a tough workout and killed it. He’ll be back. Mostly b/c we bonded over Vanderbilt.
Good to have a fellow Tarheel in the group in Champs. Come back any time. I know it was good to have you b/c Agony’s jealousy of all things Heels was super high this morning.
Takeout by Hops(TM)
Announcements
Ragnar is 10/7-10/8
The Goat in Metro is 6/4(??)
Bonus points to the first person who can identify the band in the title (no googling).
For anyone working out on Tuesday, we have put together an opportunity to set a bar for yourself with Spring/Summer Training. Come out to Community House Middle School on Tuesday morning at 0515 for a 1 Mile Time Trial. We’ll start with plenty of warm-up (though you can also come out at 0500 for easy running). Then, You vs. the clock for 4 laps of the track. Afterwards, some more work to be done, it’ll just be more fun.
Park on the North side of the school in the large Bus Lot.
There will be time to make it back to Ballantyne Corp Park for #F3-Timekeeper at 0630.
PAX of 19 had a Monday Morning good ole beat down.
Warm-Up
SSH x 29 IC
Merkin x 14 IC
MTC x 19 IC
Plank Jack x 17 IC
IPW x 21 IC
I had to keep everyone guessing.
The Thang
I think everyone was thinking we were going to run a lot today. That is what I have done the last couple Q’s.
Mosey to the back of the school for a nice starter circuit.
100 Derkins
50 Side step-ups (L)
50 Side step-up (R)
100 LBC
100 Squats
100 Dips for extra Credit
Mosey around the bus lot heading towards the track.
Stop for some quick Mary while we wait for the six
V-Up IC
American Hammer IC
Flutter IC
Mosey to a new spot on the backside to the track for Looped Hill runs around the trees.
Lap one run the hills with Bear Crawl at the top
Lap two run the hills with Lunge Walk at the top
Lap three run the hills with Crab Walk at the top
Lap four run the hills with Frog Jump at the top
If our legs weren’t feeling it enough we had seven’s next. I am glad it wasn’t a big hill.
Burpees at the top
Jump Squats at the bottom
Start moseying back with stops along the way to do the following:
Burpees
MTC
Plank Jacks(I think)
The last 100 yards was a jail break back to the AO.
Just enough time for 20 Flutters IC
Moleskin
We continue to have a solid turnout on Monday mornings. I am glad these men like to get there week started off on the right foot. Hats off to a couple guys (Bottle Cap, Hollywood, Heisman) that really pushed the pax today. I don’t know Hollywood that well yet but will need to spend sometime there. He will be a good one to lead in the future. Bottle Cap has been pushing himself hard to lead the PAX in a lot of the running and exercises. I also had a chance to workout next to Dirty Bird during the circuit, he was giving it everything thing he had. Nice work! Doc was complaining about his wrist hurting from doing “something” this weekend. He got it an X-ray done at the Vets office. He may not be human after all. Short Circuit thank you for continuing to spread the work of F3. There where no 2.0 this morning. Must be getting the extra rest for EOG’s. Till next time.
Thank you Shop Dog for taking us out this morning.
I was running a tad behind so the “2 minutes!” warning came out the window of my car as I came
rolling in… Anyways, I collected my thoughts in time and it was a nice cool morning for some work.
Head to North West Stonehenge for COP
5 burpees OYO
SSH x 20
4 burpees OYO
Peter Parker Merkin x 10
3 burpees OYO
Squats x 10
2 burpees OYO
Mountain Climbers x 15
1 burpee OYO
Cross 521 and head towards Premier Deck, lunge walk 20 yds along the way
At Lodge mini hill;
Set of 11s with squats at the top and merkins at the bottom
At Premier Deck;
Series of burpees, ramps and jumps squats on each level
2 burpees, run up ramp, 10 jump squats
4 burpees, run up ramp, 8 jump squats
6 burpees, run up ramp, 6 jump squats
8 burpees, run up ramp, 4 jump squats
10 burpees, no ramp since we are on top level, 2 jump squats
Helipad;
Bear crawl across, 10 wide arm merkins, bear crawl back
Broad jumps across, 10 diamond merkins, broad jump back
Backwards lunge walk across, 10 Carolina dry docks, backward lunge back
Flutter, Dolly, LBC, Rosalita, Russian Twist, Freddie Mercury = all x 15
Over to Aloft Hill, slalom up and down through trees
Over 521 bridge to Loch Ness field;
Team 1 runs lap, stops at wall #2 for 10 jump ups, back to field while
Team 2 does 10 derkins, 10 dips, 10 squats on repeat
Flapjack
Back to home;
5 of each – burpees, wide arm, regular, diamond, squats
2 mins left so Outback suggests planking until time called.
COT
Moleskin
Good weather and small group = good times. With the 5k race going on, we had limited use of
the Corporate Park but made good use of the deck.
Tolkien was going to double down but miscalculated that it would mean leaving the 2.0s solo for
3 hours so he showed up at 6:59am as we wrapped up, ready for the 5k. He hammered out a 19:00 time
and 3rd in age group.
Announcements
Um, today was the wall build, 5k, and food drive but those are all over so…. Ragnar??? IDK