Dips, derkins and merkins, with a little ring of fire!
Thrive 3/8/16
A little social pre-run of 1.5 miles with Glass joe
Disclaimer given
SSH x 20 — 5 Merkins OYO
IW x 20 — 5 Merkins OYO
LSS x 20 — 5 Merkins OYO
Merkin ring of fire
circle up facing each other , all PAX begin in plank position
each PAX does 5 merkins one at a time around the ring
Mosey to the benches
Split group in 2 –P1 sprint to end and back while p2 does
1-50 LSS
2-50 LBC
3-200 Jump Rope
3 more stations P1 sprint to end and back while p2 does
1-15 dips
2-15 merkins
3- 15 derkins
Peoples Chair
100 count air presses x 2 rinse and repeat
“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10 x 2 rinse and repeat
Plank walk around the community art
Clockwise and the counterclockwise
Mosey to the parking lot
Partner up –GRAB A LINE –Plank walk 3 lines
5 merkins, then walk to the next line
5 merkins, then walk to the next line
5 merkins, then walk to the next line
10 LBC then walk to the next line
10 LBC then walk to the next line
10 LBC then walk to the next line then recover
Mary to finish time out
Dying Cockroach x 15
Pretzel Crunch x 15
Rosalita x who knows? It was in Spanish.
Freddy Mercury bicycle x 26
Announcments:
Spring Mud Run coming up April 30th
A Night at the Knights
Kiawah Island full and Half marathon
Chime in with anything I am missing
Lamont took us out with some great words of wisdom and prayer
Moleskin:
Thank you Glass Joe for a a little social pre run to get the blood pumping. A had to ad-lib a few rounds today to fill the time as the PAX were faster than they used to be…which is a GOOD thing! Nice to Spielberg back again and looking strong. Lamont keeps pumping out the speed, can’t wait to see his first VQ coming up soon. Hairband, Shep and Turnpike and Hoodie I love to hear the feedback and chatter, hopefully you felt a good whole body burn and fatigue without too much of any one muscle group exhaustion.
Mixing to Chunder on the Ring
10 PAX ventured out into the Ballantyne Corporate Park to satisfy the weekly #needforspeed at Swift on Tuesday. Little did we know that an 11th was lurking in the shadows.
The THANG:
- 0500 – about 5 PAX hit the park for early warm-ups.
- 0515 – the rest of the crew gathered and left for the main event. Warm-up on a familiar Bagpipe / Stonehenge route by Loch Ness, around Lance the long way, split TIAA and BofA, feed the fish at the kiddy pond, and pop out from the narrow sidewalk at the Bull Ring. 1mile in the books.
- Warm-up drills and strides
- 2x1000m at Threshold Pace, 1min Rest after each – what’s Threshold Pace? READ THE PREBLAST
- 4x200m at Repetition Pace (a.k.a. 1 mile race pace), 200m jog recovery after each with some regrouping to pick up all of the PAX
- 2x1000m at Threshold Pace, 1min Rest after each
- 3 to 4x200m at Repetition Pace, 200m recovery after each. The last 200m was with the group headed back towards home along Brixham Hill Ave.
- Recover back to get home at 0514. Some PAX took it upon themselves to run extra credit to get to a magic 8.0miles. #notabaddayswork
Moleskin:
- New workout this time that will probably be a keeper. Good to mix up the relatively long (though could be made slightly longer by going for 1600m on the T-pace interval on 1min Rest) and the shortish 200m with 1mile race pace that we’re targeting. Almost backing off a little from last week, so it was easy to push the Threshold pace intervals a little too hard. These Middle-distance guys may have it too easy training for 1600m race if they never run an interval over 1000m. We’ll have to change that…
- Or at least we know that the “split-ring” from starting at the putting green, running towards Brixham Hill to the ring, around the full Bull Ring, and then back down to the putting green is a near perfect 1000m. No cones, no GPS watch necessary. That also means the stretch from the putting green to the ring is a 100m Drag Strip. Can’t wait to see that featured in some sort of contest.
- Though not next week, that will be 400m intervals at R-pace on 1minute rest. Going to be fun to see who is the most consistent and doesn’t start off too fast.
- This week, the pack of OneNiner, Bunker, Gumbo, and CableGuy was quite impressive. Never trailing each other by more than a few yards, and CableGuy had definitely come a long way to hanging with those guys. Of course, OneNiner is going to show off the speed on the 200s, but it was Bunker that was most surprising pushing it to the limit on the short stuff.
- WingMan is sneaky and climbing up the ranks on several of his own Strava segments. Not a bad day putting in some 2nd fastest PRs and best estimated efforts.
- WildTurkey is stealthy and staying off of the Strava stuff for now. No one needs to see his training, or they may start asking for urine samples. Big gains and continually grinding out there.
- It may take a while for him to get comfortable, working out the kinks, but once StumpHugger gets going, he is showing us that his mile time is dropping fast. Can’t wait to see what he can do in April, but of course we’ll have to warm up for 45 minutes to make sure he’s ready…and not wearing his chuck taylors.
- Haggis drug HoneyBee and YHC around the ring today. There is still no “backoff” in this PAX, and telling him such only makes him raise the middle finger (figuratively of course) a little higher. Most notably was the 3rd 1000m when Haggis still thought we were on mile pace, YHC was trying to lamaze breathe and got so flummoxed that chunder almost spilled (dry chunders certainly a few times), but HoneyBee still stayed right in Haggis’s shadow. These boys are supposed to be Distance runners. Where is this speed coming from? #askSharapova
- The 11th PAX was RockThrill. Confused by the warm-up that snaked through the BCP, he never found us on the BullRing. However, since he ran at least 0.25mi with the PAX back to the lot, he’s on the roll call for today. #notahounddog
Until next time,
Bratwurst
Didn’t seem like a first time Q
Backblast posted on behalf of Blazing Saddles
No FNG’s or Site FNG’s – Thorough Disclaimer was given (Pax were also disclaimed that today would be the VQ for Blazing Saddles)
Warm up- 20 SSH IC, 15 Merkins IC, 20 IW IC and 20 Swings OYO
Moved down to lower parking lot:
Partnered up:
Round 1: Partner 1 did Burpees while partner 2 fireman carried both kettle bells up and down stairwell- Flapjack
Round 2: Partner 1 did Merkins while partner 2 fireman carried both kettle bells up and down stairwell- Flapjack
Round 3: Partner 1 did LBC’s while partner 2 fireman carried both kettle bells up and down stairwell- Flapjack
Round 4: Partner 1 did Low Slow Squats while partner 2 fireman carried both kettle bells up and down stairwell- Flapjack
Round 5: Partner 1 did Flutters while partner 2 fireman carried both kettle bells up and down stairwell- Flapjack
Moved to upper parking lot
Round 1: Partner 1 did Swings while partner 2 ran full lap around parking lot- Flapjack
Round 2: Partner 1 did Clean and Press while partner 2 ran full lap around parking lot- Flapjack
Round 3: Partner 1 did Lawnmowers while partner 2 ran full lap around parking lot- Flapjack
Round 4: Partner 1 did T-Bag Squats while partner 2 ran full lap around parking lot- Flapjack
Round 5: Partner 1 did Curls while partner 2 ran full lap around parking lot- Flapjack
Time ran out and everyone returned to close it out in the parking lot. – Bulldog Thanks for Taking us out!
Moleskin posted by Fletch.
The VQ made his first time look easy this morning. He came with a plan and executed it seamlessly with a veteran group in attendance. Cadence count was no issue and he somehow remained focused during the awkward comments during the initial COT. I think half the pax were former Futballers trying to distance themselves from their soccer-arm past. Must be working, they were crushing it out there. Lots of running during the Upper parking lot round which was a challenge following the farmer carry stair climbing segment.
Q doesn’t stand for Quit, Radar.
Posted on behalf of Radar:
7 of Area 51s finest avoided the Geriatric Q down the road and put in some real work
The Thang
Q pairs everyone up and hands out sands bags.
Mosey down to the basketball court
- 25 SSH
- 15 Imperial Walkers
- Mosey over to the shopping center lot
- Catch me if you can around the block. (.6 miles) x 3 non stop with sand bags.
- Burpees
- Diamond Merkins
- Can’t Remember
- Catch me if you can through the neighborhood to a hill. (Wide arm merkins)
- Hill work with some partner sevens
- Bottom of the hill P1 does Sand bag squats and P2 does jump squats. Rotate
- Top of the hill P1 does over press with sand bag and p2 does Carolina Dry Docks
- Catch me if you can the long way back (Sister May Catherine)
- Stop half way and do some work
o 25 hand slap merkins
o P1 – 25 over head press with bag P2- 25 Air presses (Rotate)
- Continue catch me if you can back to the cars.
- Drop bags and do 100 overhead air presses and 100 Carolina Dry Docks
Pro Takes over
- Mosey to pull station
o 10 Pull Ups
o 20 Dips
o 30 Supine’s
- Mosey to front of the school
o 20 jump ups
o 20 derkins
o Elbow plank leg lifts x 10
o 20 jump ups
o 20 derkins
o Suicides
- Mary
o Flutter x 25
o Rosalita x 25
o Freddie Mercury x 25
Molskin
Strong group out there. I paired up the fast guys and gave them the heaviest bags. They complained the whole time. It was the only way the rest of us could keep up though. We covered some ground and nothing is easy with a 35 lb sand bag on your back. Not to mention the 50 lb bags the fast guys had to carry. McGee and TL stayed out front. Teddy and Buttermaker were not far behind. I did see Teddy throw Butter some dirty looks. I can only assume it was because they were not moving as quickly that he is accustomed to. YHC had to bail early so he could get home and get his three kids to the soccer fields by 0830. Pro had more than enough notice that I was leaving early. So really no excuse for his Q. Great to lead the best site in F3 nation.
And apparently Radar is only good for a 45 minute workout. That is all.
Fast Break
18 men took a break from the long mileage FT workouts of late for some old-school “Classic” Fast Twitch this morning…
The Thang:
- Depart promptly from SCMS at 5:15
- Warmup run to ABC Store at Arbo
- COP then break into 3-man groups for grinders
- Merkins/Burpees
- Squats/MHs
- Diamonds/Dollies
- Mosey up past HT to Walmart right thru alley past concrete blocks to Willow Point; 10 merkins at each speedbump
- Run to studio building at corner of Willow Point and Raintree; stop at Horse Chestnut for merkins
- Partner up: P1 runs long suicide: speedbump, Horse Chestnut, end of road; P2 does exercise, then lap up the stairs (10 merkins, 10 squats, 10 flutters); continue until relieved by P1; flapjack
- At 6:05, re-group for mary, followed by IR back to school
- Mary back at school: Louganis x15, FM x25
Mileage: 4.1 – 5.4, depending on how many suicides completed.
Moleskine:
- Due to YHC’s nagging knee injury, we went old-school today for the lower mileage option in classic Fast Twitch style, and filled the time with extra exercises; even had time for mary at the end
- Somehow the preblast resulted in an email explosion that included photos of Keisha and a shaved chihuahua… if you weren’t on that, be thankful.
- Great to see all the regulars out there today, and a few faces who have been in/out over the past several weeks.
- As usual, we had the speed burners out in front – Mr. Brady, Gerber, About Time, Alf, Hairball. Although the rest of us we’rent far behind. Tight bunch today.
- Welcome Witch Doctor – first time poster at FT. Even though you claim not to be a runner, you sure seem to be up front today. Hope to see you back soon. I see more mileage in your future.
- Thanks for the great take-out from Chelms
- Always a pleasure to get back to my roots with the clan at Fast Twitch
Announcements:
- Sign-up to Q Fast Twitch – contact Purple Haze
PreBlast #3: SOB CSAUP – Balrog – March 12th 2016
This is the final #preblast for Balrog 2016, the SOB region’s (Ballantyne / Indian Land) first #CSAUP event. It’s time to get UP. Wake up, step up and SIGN UP and then get fired up, spun up, warmed up, pumped up, worked up, stirred up, keyed up, charged up, #alltheups.
Key info:
- Bring your shovel flags! I repeat. Bring your shovel flags!
- Water will be provided at each workout (excluding the 1st one at The Cave) by the workout Q’s. If you are a Q, that’s you!
- Fuel/food will not be provided, so bring your own. Remember this could be up to a 4-hour event. You don’t want to crash halfway through.
- You might want to bring a change of clothes so we don’t stink up Duckworth’s more than we have to.
- For those running the full course (11+ mi option):
- Park at the end of the course (top of Ballantyne Village parking deck) and clowncar to your starting destination (The Cave: 2567 Lengers Way, Fort Mill). Let’s plan on meeting at the top of Ballantyne Village parking deck at 6:05AM sharp.
- For those starting at Elon Park ES (7+ mi option):
- We should be arriving at Elon sometime around 7:25 (rough estimate) so you might want to clowncar from BV parking deck at around 7:00.
For those starting at Blakeney (5+ mi option):
- We will get to Blakeney at around 8:10 (very rough estimate) so you might want to clowncar from BV parking deck at around 7:45. We’ll meet you at the main fountain/playground area.
- If you haven’t already, please think about ordering one of the awesome shirts that Wingman designed. There are 6 shirt options and orders will be taken through March 10th. We need a few more to complete the order:
-TUCK
———————————————————
Original #preblast:
F3 Nation’s newly self declared region, SOB, is celebrating it’s launch by hosting a CSAUP event, affectionately called Balrog, on Saturday, March 12th. For the uninitiated, The SOB region is a partnership between the Ballantyne and Indian Land area AO’s.
Balrog (pictured below) is a type of beastie from J.R.R. Tolkien’s Lord of the Rings saga. They are big, ferocious and cannot readily be vanquished. Only would-be heroes with a certain swagger dare take them on (that’s us). Nailed it.
We will run through five SOB AO’s (holding shovel flags and other coupons), stopping at each for a 20-minute pain station and competition. The goal is to keep the PAX together as much as possible. There will be 3 mileage options: 11+, 7+ and 5+ miles. Note that the mileage estimates do not include the pain stations/competitions.
- The Sword (full 11+ mi course) – starts at The Cave AO (parking deck at 2567 Lenger’s Way, Fort Mill) @ 6:30AM SHARP
- The Axe (7+ mi option) – starts at Foxhole AO (Elon Park Elementary School) @ ~7:25AM (be early)
- The Bow (5+ mi option) – starts at da Vinci AO (Blakeney Shopping Center) @ ~8:10AM (be early)
After passing through the above 3 AO’s, the course weaves through the Stonecrest Shopping Center AO (home of The Maul and Rebel Yell) before finishing at the Ballantyne Corporate Park AO (home of Bagpipe, Swift, The Brave and Stonehenge).
Note that we are not finishing at the starting location. Therefore, park at the ending location (top of the Ballantyne Village parking deck) and clowncar to your starting location (depends on which option you pick). Give yourself enough lead time so that you get to your starting site on time. As the date approaches YHC will send out a list of who has signed up for which option to aid in the clowncar organization process.
Speaking of which, sign up for Balrog here. Did you sign up yet? C’mon man.
The event will conclude at ~10:30AM. We will then get our 2nd F on at Duckworth’s Grill & Taphouse in Ballantyne, which opens at 11AM.
We will have water stations throughout the course. You are encouraged to bring your own water and fuel, as we’ll be getting after it for up to 4 hours.
Workout Q’s will be the site Q’s of the various AO’s we are passing through. If that is you, YHC will be reaching out to you soon!
Why would I do this?
First of all, because you can. If you attend F3 workouts, you can do this. We are going to stay together and you can and will finish. Plus, you have options!
When people bring this up in conversation for years to come do you want to be filled with feelings of regret OR flooded with meaningful memories?
Do you want to sleep in OR strengthen your body, mind and bond w/ your F3 brothers?
Do you want to go through the motions at your favorite Saturday workout OR do something bold and new (and CSAUP)?
Do you want to drink 2nd F through a firehose?
Do you want to be a badass? Just asking.
Also, and YHC can’t stress this enough, it’s free.
So, sign up already. Let’s face it. All of your friends are doing it, so it must be cool. And if you don’t, well they will probably mercilessly shame you for life. So there’s that. Here’s that link again, in case you missed it: FREE THINGS ARE GOOD
Help us make SOB’s first CSAUP a runaway success. All you have to do is show up.
-TUCK
Misery Loves Company Part Deux
12 of Area 51’s strongest and fastest and Sundancer (#obligatorySundancerinsult) posted at Old Providence Elementary this morning for a little workout we like to call SOFAWIB.
The Thang: Per the preblast here. Thanks to Semi-Gloss for the takeout.
Moleskine:
YHC had considered bringing out the kettlebells this morning, but Loogie put a four corners smack down on me at Foxhole yesterday, so the idea of swinging a bell was not appealing. Instead, YHC decided to bring back this beauty. I can’t speak for the rest of the pax, but YHC struggled through it. I was dreading the closing mile while running the opening mile, which is never a good sign.
Despite the preblast, which included old school sit-ups with partner planks, Kirk decided to show up in his infamous tights/no shorts outfit made famous in a previous SOFAWIB backblast. I think Cheese Curd is still in the shower, trying to wash that image out of his eyes. #thecryinggame
The VT this morning goes to Swiper and One Eye (of course), although there were many teams moving at a strong pace, particularly the aforementioned Cheese Curd/Kirk combo. YHC was Brushback’s partner, slowing him down and making sure he didn’t burn through any muscle tissue by running too fast. #fleshanchor
Semi-Gloss and Geraldo were neck and neck with us. Semi managed to pass me on the closing mile despite the fact that he was carrying what sounded like approximately $3.20 in nickels and dimes for use in the OP vending machine for his post-workout snack. #exactchange
Sound off below with any additional observations, constructive criticism (to be ignored), mumblechatter, etc.
Thanks to Sundancer and Kirk for giving YHC the opportunity to lead today and for spearheading the launch of a great workout. Week after week, it offers a solid beatdown with a great group of regulars (and some irregulars) that aren’t afraid to bring the mumblechatter. Strong 1st and 2nd F.
Announcements:
- Sign up for the Balrog, the SOB region’s first CSAUP. It starts this Saturday (3/12) at 6:30 at The Cave AO (parking deck at 2567 Lenger’s Way, Fort Mill). There are ~5, ~7 and ~11 mile options and a cool t-shirt designed by Wingman (get your orders in by 3/10!). See the preblast here.
- Spring Mud Run on April 30 in Gaston, SC. The F3 preblast is here and the Area 51 preblast is here. Sign ups are due by 3/18. Sign up as an individual, then let your regional Q know your team.
- Red Light and Blue benefiting Charlotte Bridge Home takes place on May 14th. I couldn’t find a link, but hit up Dora, Geraldo or another one of the Spearhead guys for more details if interested.
- Swiper gave a passionate yet impartial announcement regarding our F3 brother George Bell’s (Scrappy) candidacy for judge. If you want a yard sign, just stop by Swiper’s house and steal one of his 40 or so. Regardless of who you plan to vote for, you should get educated and vote. This is an easy way to have an impact in your community.
It was a Wojo kind of day…
Grateful to have 2 FNG’s, Smores and Frisbee. Welcome to the nation.
Warm up: 20 side straddle hops, 15 squats, 10 merkins, 10 lbc’s
Colonel Troutman: partner up: 1st partner runs 20 yards for 5 pull-ups, 2nd does 10 merkins to plank, then switch; 5 sets each
1/3 mile run
2 sets – lunge walk/jog for 30 yards each
5 minutes of mary: 15 lvc’s, 20 flutter kicks, 15 rosalitas, 10 russian twists, 15 WWI sit ups, 10 dying cockroaches
1/3 mile run
3 sets of:
10 merkins, 10 side straddle hop, reverse bear crawl, hill sprint
1/3 mile run
Dan Taylor: 1:4 ratio of 4 lunges to 1 full squat… UP to 32 lunges/8lunges
1/3 mile run to COT
Back in the Base Camp Again (AKA The Winwood Special)
The title of this back blast is intended to be sung to the tune of Steve Winwood’s greatest hit “back in the high life again.” Make your day better by clicking on that link, then sit back and sing along.
This morning Geraldo was scheduled to Q, and he had declared this “The Winwood Special” TM (Don’t even think about stealing this you Sofa-Wib guys). The plan was for everyone to come dressed as good ole Steve. Although we weren’t sure where he was going with this most guys showed up in rented Winwood Wigs. Gooney, however, went all out. He was in Wig, shades and had and an electric guitar with a mini amp that he played throughout the workout.
As the time neared Geraldo, aka the Big Steve, was no-where to be found…so being an always ready site Q I called foreverone to follow me. And just like that 12 men with the breeze rustling our flowing Winwood-like locks, departed from the launch point and made a right onto Strawberry lane.
Once departed we noticed Insomniac roll into the lot late so we looped back not wanting him to miss out on “The Finer Things.” After picking him up we warmed up with 15 LSS IC, and 15 IW’s.
With Insom in tow we headed back down strawberry to the speed bump. Then we partnered up and I pointed out a street light which would be the destination of each round.
- Round 1: Run with your partner to the street light while singing “Higher Love” do 10 merkins, back to the speed bump, plank
- Round 2: Partner 1 run, 20 merkins, partner 2 LBC’s flapjack.
- Round 3: Partner 1 run, 30 merkins, partner 2 LBC’s??? flapjack.
- Round 4: Partner 1 run, 40 merkins, partner 2 Squats flapjack.
Back to Launch, flutter as we wait for the 6, then down to the bleachers for circuit work.
- Round 1: 10 dips, 10 Derkins, 10 Supine, Run up and around the path… beware of the fallen tree, likely knocked down by a rowdy pack of oddly dressed boys… recovery led by Marge
- Round 2: 10 dips, 10 Derkins, 10 Supine, Run up and around the path…recovery led by Gooney
- Round 3: 20 dips, 20 Derkins, 20 Supine, Run up and around the path…Circle back for the 6 and head over to the track.
2×100 yard AYG sprints inspired by coaching my son in his first season of flag football…Focus…Finish…
Mosey up to the bathrooms. Peoples chair, drop it low.
Finish with 10 burpees back in the parking lot.
The Steve Molewood:
- Gooney and Marge were up front most of the morning
- Fridge was nursing a bad calf, but was still crushing it
- Big Mike and Adobe were the tallest duo, the fact that they are fast too doesn’t seem fair
- Big Top’s falsetto is hard to beat #Sugar #KidsBop
- This workout much like this BB was random and mostly made up on the spot, but I think it got the job done…just “Roll with it baby“
Announcements:
Little Mike told about a great event coming up on Memorial Day which offers the chance for a triple down (workout, 5k and go the extra mile) all designed to support and thank those who have served our country in the armed forces. More details to come.
Thankful to lead the strong men of Base Camp. There is a core of solid guys that make this a great site! Thanks for coming out.
Thought to consider this week:
“The Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Mark 10:45
SOFAWIB Preblast: More Misery
YHC is back in town and eager to lead SOFAWIB in the morning. We’ll be running a workout YHC devised (plagiarized) in early December. Hopefully we’ve all forgotten how bad it was.
Partner up based on speed and size.
Run the Summerlin mile: Right on Rea out of the parking lot, then take the first left on to Summerlin Place. Make a right on Windyrush Road and continue on to Chadwyck Farms Drive. When you hit Rea, make another right to head back to the parking lot.
At the baby track by the starting lot:
- 10 V-ups each
- 10 dumbocrats each
- 10 jump squats each
At the buddy bench playground
- 5 burpee pull-ups each
- 20 old school sit-ups with other partner planking on feet. Flapjack.
At the concession stand
- 20 derkins each
- 20 bench squats each
- 20 dips each
Head back to the baby track to start over.
Repeato until 6:06 and then repeat the opening mile.