4 gloomsdayers meandered into a square of PAX at the “retreat for the mildly obese and rarely active” known as FatCamp. Note: the attendees were neither inactive nor obese. Here’s what happened next:
Each PAX does the called exercise for 2 minutes, as many reps with great form, pausing at rep inflection points, breaking as necessary. Focus here is on slow, full range of motion, reps.
Exercises:
Mosey Lap around the Parking Lot
30-15 Timed HITT
YHC queued the music and the tabata style timer, then perform the segment exercise together at high intensity and speed for 30 seconds, followed by 15 seconds of recovery and prep for next station. Segments were as follows:
After each 4.5 minute cycle; run a lap around the parking lot and return and prep for the next round. Rotate the PAX through this for 4 cycles.
After the last cycles, change the segments to the following for one more time through:
NOTE: each segment was performed at greatest possible speed, to EARN the 15 seconds rest.
YHC tried made the most of some logistical headwinds and low turnout this
morning. The site Q was MIA, only 3 PAX (besides YHC) and none of them brought
KBs, Haggis had “leg-day-off”… in short, the wienke was in peril. Improvise,
adapt and overcome as my buddies in the core would say, and indeed we did. Everyone
pushed really hard out there, especially during the High Intensity Intervals (HIIT),
we had the music crankin’ which is a great way to draw out the intensity.
Uncle Phil was at blurry speed with the mountain climbers and kept pace the entire time
despite it being only his 4th post. He comes out when ever I ask, no headlock needed.
Haggis crushed the pull-ups (both kinds) and likely had a very, very high push-up count
today due to some of the no-leg modifications. Always a pleasure to post with Haggis;
he brings no complaints, just hard work.
Bounty Hunter, who I haven’t seen in a while, pushed the pace during the HIIT.
Despite his admission of consistent fart sacking over the last two weeks, he
dominated the intervals, and went unbroken several times on the Jump Ups. He was
seen bobbing to the music during the rest periods and was clearly in the zone.
Leading a smaller group was a lot of fun today, though YHC was hoping to see some
more of you SOB regulars out there. A few of you mentioned you’d be at YHC’s next Q, after
missing VQ. Since you missed 2Q (#blackdiamondtaper ?), I’ll expect to see you at
3Q in a few weeks.
Argonaut Out.
In typical fashion of all my Q’s it was rainy and wet this morning. Hairband was right is his comment saying that I am better at predicting the weather then the weather people are. In over 20 Q’s it has only not rained 3 times. So hey if you want it to rain just ask me to Q and more times then not I will make it rain!
Enough of weather and rain now time for the pain!
Hairband Mile
COP:
SSH X 30
IW X 30
Enough warm up time for main event
Bearmuda Triangle:
Idea is as follows:
Place 3 markers roughly 30 yards apart in shape of a triangle. Start with 1 Burpee at the first marker then bear crawl to the second marker and perform 2 Burpees, bear crawl to the third marker and perform 3 Burpees, then bear crawl back to the first marker. Rinse and repeat x3.
Let’s mosey for some station work
Round 1
Dips X 25
LBC’S X 25
Derkins X 25
Freddy Mercury X 25
Run to carolina courts and back.
Round 2
Dips X 20
LBC’S X 20
CDD X 20
Freddy Mercury X 20
Run to Carolina courts and back
Wall of Fire
Pax sits in the people chair while other members of the PAX performs called exercise
Round 1
20 LBC’S
Round 2 with arm straight out
10 Merkins
10 LBC’S
Round 3 with air presses
10 Merkins
10 LBC’S
1 MOM
Flutter X 20
Done!
Thanks to Hairband for taking us out!
Kotters to Tonawanda. Great to see you back out on the gloom with is Hope to see you out there more.
Great job today by all PAX and thank you for letting me bring new workouts to our area.
Comment below if I missed anything
Warm Up – 30 Merkins on your own
9 Exercise Set performed 4 times
One arm swing (30 seconds left + 30 seconds right)
The high pull (30 seconds left + 30 seconds right)
The clean (30 seconds left + 30 seconds right)
The snatch (30 seconds left + 30 seconds right)
The reverse lunge (30 seconds left + 30 seconds right)
The military press (30 seconds left + 30 seconds right)
The two hand swing (1 minute)
Merkins (1 minute)
Sprint 1 lap around track (finish within 1 minute)
No rest between sets, get straight to work
20 burpees on your own
30 Two handed presses
20 Two handed swings
Quite the crowd turned out for the rainy morning it was supposed to be, but the rain only sprinkled and held off. The weinke was harder than I expected, and if you were doing all the work and using the weight you should be, it was simply brutal…there was no where to hide! There were no rest periods planned and I was searching for one and needed it. I could tell it was doing the job when people were slow to pick up the bell once the round started or if they put it down between exercises trying to grab a breath. There was some chatter at certain points that I could not hear due to the music being behind me and my ears not being able to hear anything over my heartbeat, but definitely some good laughs while suffering together, the hallmark of the lads of Area51. Great job to all, and glad TR is back and feeling settled in to his old role!
Please keep Destiny in your prayers, he is a great warrior and example of a man battling his way and never giving up!
Welcome to FNG – RW (Russell Wilson)
Even though the PreBlast was light on specifics, 13 PAX (more PAX than Bagpipe even though they had a rain cover that could have been utilized, and WAS utilized – so what if many of them did the MudRun over the weekend – Bunker and Tuck posted to Swift!) launched from the Vine American kitchen at 0515 for the weekly Speed fest known as #F3Swift.
The THANG:
The Moleskin:
Announcements:
SYITG,
Bratwurst
Preemptive apologies for the uninspired backblast. WordPress got me down.
Anyway, four of us in the rain…go time.
Run left out of OP onto Rea for +/- 1 mile to Providence Lane West.
This is a roughly 1/2 mile long stretch with great elevation changes and five side streets.
At each side street on the way to Lancer, do the following: 20 merkins, 20 knee ups, 20 squats
At Lancer, turn around for pure run back to Rea Rd. That’s one. Repeat until 6:05ish and run back to OP.
COT with encouraging takeout by Booyah.
Some went a couple minutes into OT, but everyone finished two complete sets with mileage of +/- 4.35 depending on the watch. Throw in 200 merkins, 200 knee ups, and 200 squats…and that makes for a nice little 45 minute workout. Good work today, gents!
I’ll admit to cursing myself, and later Alf, for choosing The Smokey for today after DMZ yesterday. Way too similar. That was not a good decision. I was definitely not attacking the hills today. Cold Cuts pulled away on the final mile, which coincidentally was all uphill to OP.
Good to have Curd and Booyah today. Do not cross Curd. Dude can hold a grudge. Not sure he’ll ever forgive Haze for moving the AO to South Carolina. Booyah wore the “cool” trucker hat. Yep. It’s all in the interpretation.
That’s all.
– Kirk
“If you’re flammable and you have legs, you are never blocking a fire exit.” – Mitch Hedburg
5 men showed up to #F3fatcamp on this lovely Wednesday morning to discover that Pandora had forgotten to fill her box. Also Note: JRR Tolkien was not present.
The Thang:
Start out with a lap around the school, followed by a quick warm up of 10 Merkins IC, and 5 diamond merkins IC. Now, we’re warm! Head over the the pull-up bars. 5 pull ups, rest, repeat. 5 negative pull-ups (1 count up, 3 counts to come down), repeat. Finish up with 5 regular pull-ups. Head to the swings. 5 X 4 in-and-outs with feet in the swing, 1 merkin (thats one). 10 Dips IC, 20 LBC, 10 Dips (up in 2, down for 4). That’s enough for this playground.
Stop by to pick up the sandbag, the lone coupon from “Pandora’s Box”, and head to the other playground. 4 PAX could get under the awkward-monkey-bar-half-octopus-thing and perform 3 sets of 25, no 15 rows (pull chest up to bar, extend back down) while the 5th did rows with the sandbag. Super set with 10 diamond merkins, 10 wide arm, 10 marine. Head over to the section with the benches for some people’s chair with a press, followed by 30 hip slappers, 20 heels to heaven and 15 derkins. That’s enough.
On the way down to the field, stop for lunge walk to the end of the sidewalk, then bear craw to the cross walk, then dragon walk to the gate. Continue to field.
At the field, we did a lot of mary. Leg raises, bent leg raises, flutter, dolly, haggis form plank for 2 minutes. Then the PAX went around the circle and called out a exercise: 6 inch plank with alternating leg raises (5 each leg, raise to regular plank, down. 4 each leg, up. Etc…), Arm tuck merkins (right arm reaches under left, back to plank, merkin. Left arm, repeat), .YHC takes back over with table-top crunch and box cutters (flap jack). There were some others, but they have slipped the mind.
Head back to playground. Complete 2X5 sets of negative pull-ups, followed by a last set of 5 regular pull-ups. Last exercise: pike raises on the swingsets. COT.
Naked Moleskin:
This backblast took FOREVER, as YHC is in the midst of finals, the audit, sale of subsidiary, blah blah blah. Thanks to the PAX for coming out and putting up with YHC throwing together a workout, as YHC was unaware he had the Q until about 2030 Tuesday evening, after a variety of deep-fried foods for chow.
There were multiple requests from the PAX to stay light on the legs, which YHC was absolutely down with. The tweet went out Tuesday night to bring #allthethangs, and one sandbag was the #onlythang that made it out. However, the PAX made the most of it, and pushed hard all morning.
General has been killing it recently (maybe not just recently?). He’s out every morning, pushing everyone to get better (especially YHC).
Haggis was recovering from his 5000000 mile run over the weekend, but still was hammering everyone into the ground. After a few seconds he learned the dragon walk form, and is officially the best at that too. As always, the Haggis plank is brutal.
Frehley’s Comet continues to impress me with his ability to kick ass at everything. There’s always a lot of jabs at age (yea, he’s old enough to be my dad), but there’s no debate in his ability to lead and push the PAX every morning. Respect has two meanings with this #HIM.
Cable guy. Dude is just mad crazy. In the terms of he’s sneaky (no crap talk) and an absolute BEAST. YHC took notice when he failed at the plank, looked over, and CG was absolutely KILLING IT, not a single shake. Fast, strong, BEAST.
Again, apologies for the delay in the BB. It was pleasure to lead, and look forward to the next go-around.
Aye!
-Mario
16 men remembered the announcement from last week, checked twitter, or got a text about the location change for today’s session of Fast Twitch and showed up despite the described forecast of 95% rain and an hour of hill work. We launched from the parking lot of Jay M Robinson athletic fields and headed into the south side of Raintree for a #BRRgutcheck.
1 mile warmup mosey:
Partner Up – Similar Speed would be beneficial
**Rainbow Forest Dr. is right at 1/2 mile in length from cul-de-sac to cul-de-sac**
Head back to parking lot
Moleskin:
YHC wasn’t sure how many would show up this morning with 3 things going against it: 1) location change, 2) weatherman calling for 95% chance of rain, and 3) a preblast stating it was going to be running for almost an hour on one street back and forth. I was pleasantly surprised to see 16 of Area 51’s finest show up. Also special shout out to Wild Turkey for joining us! He figured since he lived so close and wanted to get in some miles he’d join us. FYI: You can get to South Charlotte Middle without leaving the neighborhood. You should join us every Tuesday.
Started out a little bumpy this morning with a very dark parking lot and difficult parking. Two guys really seemed to have trouble parking and had a battle of wills about who was taking which spot. Once we launched down the dark sidewalk, we quickly found several not-so shallow puddles. Thankfully nobody lost a shoe today. After lots of mumble chatter during the warm up mosey about how steep these flat streets we were running on, we arrived at Rainbow Forest – a hidden street tucked in the backside of Raintree that I stumbled upon a ways back. Always thought it would be great for FT, but it would take too long to get there from SCMS that we’d be like Clark Griswold at the Grand Canyon. (“Ok, let’s go!”).
Rainbow Forest is a half-mile long gradual/rolling climb topped up with a short, but very steep hill. It was split amongst on which was tougher: the steep hill at the top or the gradual false-top hill at the bottom. My opinion, the gradual one at the bottom sucked the life out of me, but I was able to regain enough to take on the steep one. Talk amongst yourselves.
The usuals were killing it out there today: Mr. Brady, Gerber, Alf, Hairball were leading the pack. After that the group kinda got split up and I couldn’t really point out who was doing what. Van Pelt towards the end just kept doing the short, steep hill over and over. We had a majority of the group hit the big hill one last time together while we waited for the rest of the group to get back from the lower cul-de-sac. All in all, I was really impressed how well everyone was running out there. I don’t feel nearly in good BRR form, but I think a majority of you have a good head start on training season.
Maybe we can hit the Rainbow Forest one more time before BRR to see how we improved. Most everyone got in 5 1/2 to 6+ miles today. See how much more we can get next time.
Thanks to Turkey Leg and Purple Haze for letting me lead today and to allow me to change to location. Always a pleasure to lead a fine group. Thanks to Chelms for the takeout.
Announcements:
Posted by Simba on behalf of BTizzle
—-
Like the 11th floor roof access of 525 N Tryon, someone left the door open at Base Camp this morning and in walked YHC for his VQ. 18 men didn’t know what they were in for (well 1 did I suppose) when they arrived at SCMS sporting tightened braces, dried Clearasil on their faces, and a note in their pocket for the hot popular girl asking her to the Spring Fling #CheckYesOrNo. Oh we worked out.
The Thang:
Perfunctory laps around parking lot,lap 1 high knees, lap 2 butt kickers (picked up Wolfman), lap 3 karaoke x2.
Circle up for COP. With a proper disclaimer, SSH x20, Merkins x10, IW x20.
After instructions OYO pace run to Davie Park, stop at every street lamp for 5 burpees on 51, Mary waiting on six.
Playground circuit work: (10 dips, 15 regular or supine pull-ups, 20 low slow squats, 15 CDDs, 1 lap around parking lot, Mary) x3. Donkey XC (10 donkey kicks, 1 lap around parking lot) x 2. OYO pace run to Strawberry Lane,
Mary waiting on six. AYG to SCMS parking lot. Mary to close it out – 20 LBCs, 20 Freddie Mercury.
Moleskin:
The Worm Was Gotten
It was my VQ so had to get there early right? Arrived to find #CreepyWhiteJetta hanging out in the SCMS parking lot, car running and middle aged man inside. Called 911 to report possible pred and had to cancel when I recognized Ralphie, in the #CreepyWhiteJetta. Seriously though, great job Ralphie – you got after it despite a bum knee; thanks for coming out and supporting me in my VQ.
Feels LIke The First Time
YHC’s VQ was a shout-out to my first F3 workout. It was also at BC and we did a modified murph at Davie Park in heavy rain. I wore a full body rainsuit with hiking boots #Truth. I’m pretty sure Ralphie was wearing Merrill’s today.
How Many Street Lamps Could There Be
Google Maps Street View pictures could be a little less grainy #JustSayin. Audibled to every other street lamp after the 1,000th burpee. Doc(k) would be proud.
What Did You Say Simba
Every time Simba spoke I swore I could see the lion’s mouth on his t-shirt moving #HappyBirthday.
I Have A Short What
You can thank Geraldo for the donkey kick send off from Davie Park. That was not in the plan but after saying I had a #ShortWeinke something had to be done. We agreed to meet in the parking deck after work to settle it once and for all.
Geraldo with an announcement about F3 Dads this summer and Simba said there’ll be a special announcement next week for Base Camp, don’t miss it. Thanks for sending us out Smokey with an awesome prayer; great way to start the day.
From Simba: BB posted the day of…
We’re are launching at a different location tomorrow to take on a new hill in early preparation for the 2016 BRR. It will be basic. It will be repetitive. It will suck. This is meant to be a #gutcheck to find out where you stand in your BRR training. It’s early, so we will probably all be terrible. But hopefully in a couple months we can try this again and see some serious improvements.
Launch from the Jay M Robinson Middle School Athletic Fields Parking Lot at 0515. **NOTE: This is not the regular middle school parking lot. This is the smaller athletic fields parking lot on Ballantyne Commons.** See twitter for map. @ProhibitionF3 #plug
1 mile warmup mosey:
Partner Up – Similar Speed would be beneficial
**Rainbow Forest Dr. is right at 1/2 mile in length from cul-de-sac to cul-de-sac**
Head back to parking lot.
As stated, it is 1 mile from Rainbow Forest to/from the parking lot, so give yourself time to get back.
So Bushwood bamboozled me into Qing at DMZ. Somehow I agreed having only been to the AO once, like 2 years ago, on a convergence. Apparently 18 other men came to watch to see if I could get them out and back in the gloom with a decent workout in between. Bushwood however was a no show, with an excuse of an early flight (after he posted at HHM) #Afraid. Mental note – never sit next to Bushwood on a plane. He smells after a workout.
Proper-ish disclaimer.
Roaming COP – Head down Camilla with SSH at Thornridge intersection. Down Thornridge with lunges at Broad Hollow. Down Broad Hollow with Mountain Climbers at Kimblwyck. To the top of Kimblwyck.
The Thang:
Start at top of Hartmill with 20 Merkins and 20 Full sit-ups.
Ran down to bottom for 19 Merknis and 19 Full sit-ups.
Run back up for 18 of each.
Repeat until 1 Merkin and 1 sit-up.
Head back to launch with stops for 10 burpees, 25 Merkins, and 25 Jump Squats along the way.
Mary-ish
25 wide arm merkins, freddy mercury, flutters, 10 diamons, 15 regular merkins, plank-o-rama to kill time.
Done.
Moleskine:
The way back and planks was a bit of a time kill. I had plans for more down by the school but didn’t think we could make it there and back in time and frankly I didn’t know where the rest of the good stuff was at DMZ so you got stuck with Mary/Plank time kill.
If you were looking to start the May – 10K Merkin challenge then you are welcome: 285 merkins if you did them all. My tailbone very much disagrees with doing 210 full sit-ups on pavement. Gonna feel that for the next few days.
A couple of guys out in front most of the morning, but I not knowing all of these regulars well, I might get it wrong. I was certain Fraiser was in front – by a wide margin. I also think One-Eye, Pothole, Kirk and Agony were pushing strong up front. Spackler, Bounce and Semi spent most of the morning discussing funny t-shirts to order instead of working. Good to see Bugeater and Runstopper – its been a while but always great to have you.
Thanks to Checkpoint for the sendoff
-Alf
Announcements – Mud Run – next year
Also – I rushed through this so grammar, spelling, and sentence flow may be a mess. See Gummy for an edited version.