Whiffed on the record button……
19 Pax made it out, and I would have loved to list you all, but unfortunately I didn’t realize you have to hit the record button to record something.
Disclaimer given. 1 FNG-Wildcat (Zach)
The Thang:
Mosey away from the cars to circle up as Pax was still trickling in.
-IW x20
-Low slow squat x15
-Mountain Climbers x20
-Merkins x15
Mosey to Soccer field, stopping twice for 5 burpees, 5 more burpees at the soccer field.
-Bear Crawl to mid-field
-Partner up- Partners run to opposite end lines do an exercise and run back to mid-field for 10 Hand slap Merkins with your partner. The 4 end line exercises were- Jump Squats x20, Merkins x20, Squats x20, & LBC x20
-All you got from mid-field to the end line
Hit the parking lot and do 5 burpees
Grab some wall for people’s chair.
-Arms out front, right leg out & down, left leg out & down
-Arm raises oyo x50
Mosey to the cafeteria, grab a partner
-Partner 1 does a called exercise; Partner 2 is the time running mid-way across the field and back.
-The exercises were Dips, Step-ups, & Squats
Find a place to spread out on your six
-Jack Webb Ab’s -1 Heels to Heaven & 4 LBC, 2 Heels to Heaven & 8 LBC….. And so on, all the way up to 10 & 40
Leisurely made our way to the launch lot for quick round or 5’s or an abbreviated 4 corners
– Each corner Merkins & LBC=17. Starting with 4 Merkins & 1 LBC, down to 1 Merkin & 4 LBC
Back to launch spot for Mary
-Russian Twist/American Hammer x20
-Flutters x20
-Rosalitas x20
-Bicycle x5
Drop the mic, that’s a wrap
Moleskin:
I don’t get out to Dromedary much, but a great AO. Great to see new faces (to me) and some veterans.
Welcome to FNG- Wildcat (Zach), brought out by Catamount
Quite a young crowd this morning to keep us going. Excellent work by all.
To the Site Q’s Bananas & Bratwurst I appreciate the opportunity to lead & thanks for coming out. Hahaha
Announcements:
-Memorial Day weekend – keep eye on newsletter and schedule for convergences. Day Zero will be converging on Saturday 5/28.
– F3 Dads camp in August filling up rapidly – sign-up if you have interest
– Golf sign-up opening soon
– Bratwurst has the next Black Diamond workout to be held in SOBland Thursday 5/12/2016 @ 5:15am at Community House Middle School
– RAGNAR Relay Trail Race: Union County PAX, get in touch with Dasher… A51/SOB/IL get in touch with JRR Tolkien to HC or be on the ‘maybe’ list, and be put on a team. First sets of teams will be formed Saturday May 14th. See A51 Weekly newsletter for links and details.
– Community service project at Presbyterian on Providence May 14th – preblast
Thank you to Old McDonald for taking us out.
Death Valley BB – more death than valley
Well it felt like death to me at least. 22 PAX were grabassing, smoking and joking and at 5:31, we launched.
Thang:
Warm up – SSH X 30, toe touchers X 30 seconds, merkins X 10, 6 inches X 20 seconds. Mosey.
Raintree hill halfpipe for 5 burpees (hilltop A), 5 burpees (valley), 10 diamond merkins (hilltop B). TR out front with a fatherly suggestion that we shouldn’t be playing in traffic. Omaha, Green, Omaha.
Raintree hill #2 (worse than #1) halfpipe for 7 burpees (hilltop A), 7 burpees (valley), 15 diamond merkins (hilltop B). Most everyone did 3 sets before some mary in the valley. Again, surprising amount of traffic but TR’s fatherly instinct never kicked in.
Valley to hilltop 1 (large hill) for 7s with jump squats and burpees. Mary to wait. Mosey back to HQ.
NM:
It seemed a lot better in my head but this was miserable. Large hills remind me of the BRR nastiness that is upon us. Summertime is here which means BRR prep is here. Hope everyone got their security deposit’s worth.
Thanks to Lil’ Mike for taking us out and for moving out to #SouthSide. One by one…
T-Claps to Spackler for wearing his Free Range shirt. Beginning to wonder if it’s ever washed. #Thooper
T-Claps to Kirk for offering painful suggestions for today’s suckfest and not posting. #HurtLegs
T-Claps to Starfish for participating. He was sold a bag of goods and accepted it rather cheerfully.
T-Claps to SemiGloss and company for letting me Q.
T-Claps to Fletch for staying on my heels all morning. Couldn’t shake him.
T-Claps for T-Claps.
Memorial Day Convergence 7AM at Symphony Park. Race at 7:45AM. Signups on the Interweb.
Commence Mumblechatter.
Fatties Gone Wild
This was a last minute Q for YHC, so did not have much time for originality but still found this one to be an ultimate beatdown a few weeks ago when Q’d by Sharknado. Writing this on a time crunch so no time for witty comments…sorry.
The THANG:
Grab your KB and head to the artificial turf for a one-sided pyramid or tower – still don’t know what to call it but this is how it went:
10 reps of each exercise
Round 1
- Squat Jacks
Round 2
- Squat Jacks
- 180 Jump Squat
Round 3
- Squat Jacks
- 180 Jump Squat
- Mountain Climber
Round 4
- Squat Jacks
- 180 Jump Squat
- Mountain Climber
- Plank Jacks
Round 5
- Squat Jacks
- 180 Jump Squat
- Mountain Climber
- Plank Jacks
- KB Overhead Shoulder Press w/ Lunge
Round 6
- Squat Jacks
- 180 Jump Squat
- Mountain Climber
- Plank Jacks
- KB Overhead Shoulder Press w/ Lunge
- Overhead Tricep Extension w/ KB
Round 7
- Squat Jacks
- 180 Jump Squat
- Mountain Climber
- Plank Jacks
- KB Overhead Shoulder Press w/ Lunge
- Overhead Tricep Extension w/ KB
- KB Swing
Round 8
- Squat Jacks
- 180 Jump Squat
- Mountain Climber
- Plank Jacks
- KB Overhead Shoulder Press w/ Lunge
- Overhead Tricep Extension w/ KB
- KB Swing
- Sit-Up and Sprint the field – down and back
Round 9
- Squat Jacks
- 180 Jump Squat
- Mountain Climber
- Plank Jacks
- KB Overhead Shoulder Press w/ Lunge
- Overhead Tricep Extension w/ KB
- KB Swing
- Sit-Up and Sprint the field – down and back
- Jumping Lunges
Round 10
- Squat Jacks
- 180 Jump Squat
- Mountain Climber
- Plank Jacks
- KB Overhead Shoulder Press w/ Lunge
- Overhead Tricep Extension w/ KB
- KB Swing
- Sit-Up and Sprint the field – down and back
- Jumping Lunges
- Plyo Push Ups – clap hands and feet leave the ground
Round 11
- Squat Jacks
- 180 Jump Squat
- Mountain Climber
- Plank Jacks
- KB Overhead Shoulder Press w/ Lunge
- Overhead Tricep Extension w/ KB
- KB Swing
- Sit-Up and Sprint the field – down and back
- Jumping Lunges
- Plyo Push Ups – clap hands and feet leave the ground
- Burpees
After that fun routine was over we mosey’d back over to the playground for some pull-ups
First, a little core pull-up – as many as you can do in a minute.
- Basically its one overhand pull-up and two leg crunches while hanging from the bar – never drop from the bar within the minute
- Then busted out some Merkins
Pull-O-Rama
- 1 Pull-Up the first minute then add a pull-up each minute – must complete in a minute as we added 1 pull-up each minute. For example: 1, the first minute, 2 the second minute and so on…we made it to 10, making it 55 total.
6 MInutes of Mary
- Frog crunch
- Bicycle
- V-ups
- Side Crunches – in cadence to 10 each side
- Russian Twist for a minute. Start with KB and drop KB when gets too heavy and finish the time with no KB.
Theater of War
At Rea’s Crest of Stone, 17 Wednesday warriors wandered weary-eyed to the long-handled “war hammer” area of operations, The Maul. Here’s what happened next in the theater of war:
Pre-KB
- a half dozen PAX engaged in some pre- main event kettle bell work and 2nd F.
WarmUp-orama
- STARTEX
- Mosey to the parking lot in front of the theater.
- 20 SSH IC
- 15 Merkin IC
- 15 Imperial Walker IC
- 10 Low Slow Squat IC
The Thang
Act I: “No Cowboys, Just Indians”
- Indian Run (Noah’s Ark style, two by two) around the parking lot, behind the theatre to Rea Rd, down Rea Rd to the other side of the theatre and back to the theatre entrance.
- Indian Run (Standard Issue) around again.
NOTE: YHC thought the two line Indian Run would be good and could inspire some sprinting competition and esprit de corps, but then noticed that the line was mathematically half as long, so YHC called an audible and had PAX run forward, backward, forward. ProTip: stick with the regular Indian Run.
Act II: “Popcorn”
Count off PAX into 5 groups. Set up 5 stations that the PAX will rotate through. PAX at Stations 2 – 5 continue their exercises until the group at Station 1 is complete. Here are the stations:
– Station 1: Run a square (400m) karaoke right, sprint, karaoke left, sprint backward.
– Station 2: 10 Jump Lunge (each leg), 5 Carolina Dry Docks (repeat ↺)
– Station 3: 20 KB Swings, 5 KB Presses (each arm) (repeat ↺)
– Station 4: 10 Air Squats, 5 High Knee Jump Squats (repeat ↺)
– Station 5: 20 Mountain Climbers, Knee to opposite, 5 Hand Release Merkins (repeat ↺)
NOTE: In YHC’s rush to get this segment kicked off, the music selection was rushed for this segment. The PAX not only had to suffer through the exercises, but also through some B-track eclectic dance electronika music. **ProTip: blindly clicking a Spotify “workout” playlist while in the fog of Q my land you in a list called “ELECTROWorKOUT” (as YHC did). To be fair, it does have 872k followers and I did see some of the PAX heads bobbing. Philmont smelled popcorn.
Roughly 30 minutes of this; each group went through the all 5 stations 3-4 times.
Act III: “Something About Mary for 6 Minutes”
Tight circle, 3 minutes of Russian Twists, with 2 KBs being passed along the PAX.
Widen the circle, then:
– 25 Flutter IC
– 25 LBC IC
– 10 Heels-to-Heaven IC
– ENDEX
NOTE: YHC lost track of time on the Mary; hat-tip to the PAX for the heads up. ProTip: 2 bells is too few for a PAX circle of 17 Russian Twist, YHC should have brough the rest.
Moleskine
Good effort by all today. Mic Check’s karaokes are faster than an average man’s sprint; Loogie is clearly part kettlebell; he would say (in a Christopher Walken voice) “you know what this weinke needs? More Kettle Bell”; Outback’s “no man left behind” attitude on the square run for vocally acknowledged several times; MT was crushing the stations almost as much as he was leading the PAX in bashing the dance craze music; Philmont (who was abandoned by all other Group 4 cohorts save YHC) kept a solid effort throughout, and was heard begging for some theatre popcorn as the smell wafted through the parking lot several times; VanDamme responded well to the urging of the PAX and put together a great effort. Everyone pushed it hard, too many to name all. Thanks for putting up with YHC today, first Q at the Maul and first time attempting to engage in PAX crowd control; big numbers is a different ball game.
Announcements
- SOB and A51 converging at Providence Presbyterian Church on Saturday to work alongside Haggis on rebuilding an old dry stack stone church wall that has deteriorated over time. Preblast
- ToughMudder teams are forming for early November. See MT for details.
- Ragnar Trail Relay Race (Ann Springs Greenway). See JRR Tolkein for details.
- Cheddar joins Commish as co-siteQ for Maul. Way to step up Cheddar.
Thanks Squid for taking us out.
Argonaut Out.
Long on Speed, Short on Time
16 PAX planned to get after it on Rushmore Dr in the Ballantyne Corporate Park this morning in the final preparation until the 1 Mile Time Trial planned for 5/17 at Community House Middle School. The Planned workout was pretty big, we didn’t accomplish it in the 2 previous times either.
The THANG:
- 0500 – come early for some extra easy running – seemed there were about 9 PAX out today with RockThrill, Tuck, Bunker, JRR Tolkien, Frasier, HoneyBee, Abacus, Wild Turkey, and Bratwurst. At least that seems mostly right…could have been less, could have been more. Objective #1 to lay out the cones every 100m. Objective #2 to return to the lot before 0515. Only 1 and 1/2 of the objective met, but we may have at least sighted the lot by 0515.
- 0515 – head out with the full group of PAX for a warm-up of easy running and dynamic drills. Head towards Rushmore Dr.
- 0529 – Start the main workout. Each interval has equal distance jog recovery.
- 600m at 1-mile Race Pace + 3 sec (i.e. if your 1-mile target is 6:00, then your 600m target is 2:15. Run this 600 at 2:18). Don’t make this too fast. PAX got in 2 of these.
- 400m at 1-mile Race Pace. PAX got in 3 of these.
- 300m at 1-mile Race Pace – 1 sec (i.e. if your 1-mile target is 6:00, then your 300m target is 1:08. Run this 300 at 1:07). Feel like you are pushing slightly. This round was run with recovery OYO, and perhaps only the Flyin’ Frasier got to 4 intervals. Most of the rest got 3.
- 200m at “F”-pace – your 800m race pace – or pretty much AYG. Most of the PAX got at least two. Frasier probably completed three, Tolkien decided to extend his recovery back to COT and get in at least 2 more, and HoneyBee probably followed him.
- 0617-0619 – File into COT just in time to have FNG Posh named and have JRR Tolkien take the PAX out.
- With no formal Count or Name-o-rama for the Swift PAX, YHC is going by memory on this one.
The MOLESKIN:
- Something about 1 week before a 1 mile time trial (and the 5x1000m Relay later in that week) already had Ringer and OneNiner tapering. We saw them getting some pre-running done out there, but my guess is that they are trying to be Clandestine and plot their Ultra Strategy for the Fast5.
- Something about 1 week before a 1 mile time trial had the rest of the PAX feeling frisky enough to not listen to many of Jack Daniels’s suggestions about how to run this workout 3 sec slow, then on pace, and only heard the push the last few and All You Got. That, or we have several sub 5 min 1600m runners ready to break that elusive old man barrier on 1 week from today!
- JRR Tolkien had some excuse about missing the MuthaShip yesterday because he couldn’t find the “right” partner on Match.F3Nation.com to do the workout with, so he was pushing everything extra hard today. However, we did have some celebrity couples – Wild-Tucky was seen side by side pushing each other in the darkness. SoftHops was reminiscing about days at Wake and getting in a little too much 2nd F. AbacuStump was putting his horse whispering skills from the farm to good use and prodding the Stallion to move really fast.
- Several strong individual performances did abound. Haggis didn’t have 100 miles in his legs from the weekend, so he felt like punishing them today as a reward. HoneyBee had beating his Father-in-Law in the Fast5 to think about. Bunker was doing his best Asafa Powell impression again – smooth dome and high stepping the 200s. Cheddar was relishing again that he’s not Mr. Jingles, even though he wants to be with those keys. Tootie and Frasier were both sensible. One is just getting back in to shape and he’s learning his upper limits again. The other one, he’s on Swift Custody this Tuesday, and he’s just plain fast. We worked it out so we’ll have Frasier again next week to rabbit the 1mile challenge. If YHC is going 5 single digits, Frasier is going 4 high digits. Watch out. We’ll see how many PAX follow him and flail off the pace.
- Another observation – shirtless was faster today – less drag – more cooling effect – if you run fast they look at your legs and not your barely hairy chest.
Announcements:
- Black Diamond workout this Thursday 5/12 at Community House Middle. YHC on Q. If you don’t workout in Union County and aren’t in the top teams at the Mud Run, you probably haven’t ever seen YHC do a merkin. You still may not see as much on Thursday, but come to gawk anyway. There’s a track, it will be used, but not in the ways that you think.
Fastest Swift backblast posting in a long time. The sun is still up…
SYITG,
Bratwurst
Bagpipe- To Hellas and Back
It was great to see such a strong showing at Bagpipe. I noticed that my Q announcement did not get re-tweeted by the SOB handle….so that may of had something to do with it.
Warmup
Indian Run up Ben Evers.
I think that’s what it’s called. I can’t ever tell because half of the guys in SOB land are still trying to graduate from their first ESL course.
The Thang
Mosey over to the crater introduced to by Tuck during the brave a few weeks ago. I am unsure if it has a name, but I propose Hellas, after the Hellas Impact crater on Mars. Much like the crater and (mario’s weekends), there a multiple routes into some deep, deep holes.
The PAX ran down into the crater, completed 10 merkis and 20 squats at the bottom, and then ran up.
The group only completed two laps before we had to head back.
On the way back we completed squats, merkins, jump squats, and bomb jacks.
Moleskin
YHC misjudged the distance to the crater and as a result the workout ended with a fairly high mileage (~3.8). I am sorry to those that aren’t comfortable running that distance, but appreciate your putting up with it anyway.
I really was great to see such a strong turnout and meet an FNG. I am really looking forward to the spring and summer of 2016.
Thanks,
Pebbles.
Five Nasty Knolls
Despite numerous warnings, 23 pax still showed up to crank out 5 laps on the five Knolls.
The Thang:
Warm-up:
Run down to Davie, then to Rea, and then to Whitegate. Stop for 20 merkins oyo at each point. Run to rear of neighborhood.
Main Event:
At the the top of the Five Knolls mountain, 10 groiners oyo
Run down to the bottom, 20 merkins oyo
Run up to other side of Five Knolls. 10 squats oyo
Run back to bottom, 20 merkins oyo
Run up to top
repeat this “halfpipe track” 3-4 more times
#FastTwitch Special: Suicide run up the hill
Return:
Mosey back up the hill to front of neighborhood for some mary
Mosey back to Davie and regroup
AYG back to Strawberry
Mosey back to lot
Merkins: 200-220
Miles: 5.5 – 6.3
Moleskine:
- Fast Twitch wasn’t the first A51 workout to get a taste of Five Knolls, but we certainly wont be the last. I’d say we left a good mark and we’ll be back.
- So my co-Site Q Purple Haze double-booked today with both me and Utah. Apparently it was do to some sort of “clerical error”, but please don’t give him a hard time… he’s only a CPA, so this kind of sloppiness should be expected from time to time.
- Despite the unfortunate clerical error, the pain today was inevitable – the Knolls would have happened either way as Utah had the Knolls up his sleeve as well (though he promised to change that for next week… well see)
- The usual suspects out in front today, with Hairball and Gerber out to an early lead, with Alf and Margo close behind
- Rest of the pack looked strong, and I think virtually everyone got in 5 trips on the Five Knolls, with ~220 merkins for good measure
- Thought YHC may have had the last AYG segment, but ran out of gas with 50yds to go – Hairball took it with ease
- Hat tip to PH for the error-free take-out in COT
Announcements:
- Memorial Day weekend – keep eye on newsletter and schedule for convergences. Day Zero will be converging on Saturday 5/28.
- F3 Dads camp in August filling up rapidly – sign-up if you have interest
- F3 Dads workouts will be coming up in June
- Golf sign-up opening soon
…
Why? Part 2
Just a touch of rain on the cars this morning, but ground was pretty dry for the 10 of us that showed up at OPE. The two site Qs were so far ahead this morning, that we both wrote pre-blasts. Were it not for Twitter notifications, we’d have had dueling pre-blasts….but as I had the Q yesterday at DMZ and promised this to be part 2, I somehow won out. That, or Sundancer really didn’t like Bushwood’s parking lot shuffle, which is entirely possible as it included WW2 situps #pukedancer.
Anyway, we decided to forgo the 3-mile Murph (I still think of it sing-song to Gilligan’s Island theme song) and went with the classic Murph.
Run a mile. 100 pull-ups, 200 merkins, 300 squats. Run another mile.
Classic upper body beat down. Everyone finished early (Swiper in 36 minutes), so we had multiple minutes of Mary…in fact, we all kind of took turns with her right there on the baby track. It was something to behold.
Hammer and Sledge went full Elvis after the initial mile and left the building. I thought it had to be something Sundancer said, as is typically the case, but no…they Elvised. Not sure which, but I’d guess Sledge because he couldn’t drive himself. Note – there is a porta-jon on site at concessions.
Runstopper was waiting in the parking lot when we finished the initial mile. This was a wheelhouse workout for him, too. Reminded me of Nibs (underrated pull-ups for the big man, despite what Cougar says) and Monkey Feet #Namaste, who both crush this type of workout.
With the tunes out, and a lot of upper body work to do, everyone got into their own little pain caves, which was only broken up by momentary hilarity. I can’t, and won’t, regurgitate all of it, but it was a good time. Lot of 2nd F out there today.
I seriously thought Nuke was showing off and doing one handed pull-ups for a minute, which he quickly denied. Just a really close grip, as in hands almost overlapping. High Tide was appreciative this was the 2-mile version, and somehow, he managed to continue with pull-ups while laughing. I could not. No idea who called for 10 Burpees at the end of Mary #refusenik. Xs and Os was fun. A little harder to hold the X today after leg day at DMZ.
Enjoyed it today, gents. We’ll be back out next week.
Announcements:
Swiper has the Q at Death Valley tomorrow. He likened it to Armageddon, dogs and cats living together, and “yeah, all that shit”. So, should be a happy Hump Day!
F3 Dad’s Camp – sign up now or get left out. Awesome time!
The Nancy Kerrigan
Had to switch up with Turnpike last week but I’ve planned to have this one for a few weeks. #makeThrivesuckagain I detest burpees so why not do a bunch of them. Seems legit. Let’s go
The Thang
Mosey to side road
SSH IC x20
IW IC x20
LBCs IC x20 (Thanks to Hairband for joining us here – a 222 burpee penalty to come)
Run down the road and at each island, do burpees OYO x10. 4 islands = 40 burpees
Plank at stop sign or stand and recover. Whatev.
Mosey to hill.
11s with burpees on top and burpees on bottom. 10 rounds with 11 combined burpees = 110 burpees. 150 total.
Recovery run around park
To the side building
TPC w/ APs x25
Burpees x5 OYO – 155
TPC w/APs x50
Burpees x5 OYO – 160
TPC w/APs x75
Burpees x5 OYO – 165
TPC w/APs x100
Burpees x5 OYO – 170
TPC w/APs x125
Burpees x10 OYO – 180
TPC w/APs x150
Burpees x10 OYO – 190
Burpees x10 OYO – 200
Mosey back to cars
Burpees x5 OYO – 205
Flutters IC x15
Burpees x5 OYO – 210
Dolly IC x20
Burpees x5 OYO – 215
Rosalita En Espanol IC x20
Burpees x7 OYO – 222
DONE!
COT
Grateful to see The Count back and still praying for your Mom and care decisions that must be made with her
Prayer for the F3 brother who lost his daughter.
YHC took us out
Moleskine
– Be honest! You never expected 222 burpees this morning. Honestly, I was hopeful to get to 200 so we overachieved. #recordsetting
– Lamont/Happy/Nomad were killing the hill work
– Hoodie/Shepherd were keeping count for each other I believe. #teamwork
– Great to have The Count back. Not sure he was quite as thankful to be back
– Hairband texted me that he slept terribly, was going to be late and didn’t have much in the tank. Then he cranked out 222 burpees. #strongerthanyouthink
– Hairband/Nomad ended the Flutters early with their mockery of my squeaky cadence. More burpees.
– Was struggling where to end #burpeefest when Lamont goes, we might as well get to 222. Yes, that does seem right.
– So named Nancy Kerrigan as there were a couple of ‘Why! Why! Whhhyyyyy!’ moments from the PAX. https://www.youtube.com/watch?v=NjUQMs0kVEI
– Turnpike aimed for 100 burpees. We aim much higher now. Can we get to 300 one day…..?
– Some PAX claiming 10 more than what Q had. Q keeps count and Q delivers.
Thanks for letting me lead.
Glass Joe
Why
Lone Survivor was on FX last week. It’s entering Shawshank territory for me. If it’s on, I’m probably going to watch it, and that made it pretty easy to plan for this week. Good info here (feel free to point and laugh at Crossfitters being slow):
http://boxlifemagazine.com/murph-why-we-do-it/
We’ll obviously finish in less than 45 minutes and first to finish will lead Mary (etc.) until all are in.