Base Twitch

Base Twitch

18 Pax averted their #FartSacks in order to #GetBetter, and here’s how it went down.

The Thang:

COP:

  • SSH x 20
  • Merkins x 10
  • Squats x 20
  • Diamond Merkins x 10
  • Windmills x 20
  • Wide Arm Merkins x 10
  • Burpees x 5 OYO

No, it’s not Fast Twitch

Mosey out of the sweet confines of SCMS and venture into the darkness of Rain Tree that is usually reserved for Tuesday residents of the AO, Fast Twitch, down Woodfox, hang a left and stop at Rising Meadow. Partner up for the following:

Partner 1 runs to the first street light, returns, then runs to the second street light and back, while Partner 2 performs called exercise AMRAP, then flapjack.

  • Round 1- Merkins
  • Round 2- LBC’s
  • Round 3- Wide Arm Merkins

Mosey over to Woodfox and head back to SCMS

People’s Chair

Head over to the school and grab some wall for 2 rounds of the People’s Chair (aka “The Semi-Gloss”) with arm raises x 50, as per Insomniac’s request.

Jack Webb

Always time for a visit from Runstopper’s pal Mr. Webb, up to 5.

Mary:

  • Flutters x 15
  • Rosalita x 15
  • LBC’s x 15
  • Dolly’s x 10

Moleskine:

  • Great work by the PAX, some #LarryBirds getting after it going up Rising Meadow, noticeably Big Tuna, and Fireman Ed. Big Tuna may need to make an appearance at Fast Twitch soon.
  • YHC wanted to get off the SCMS campus for a change and thought the Rising Meadow suicides, a Fast Twitch staple, might do the trick. Thanks to the PAX for indulging me.
  • Fireman Ed called for taking slow with Jack Webb, good suggestion, the PAX will thank you for it.
  • The Basecamp PAX may need to venture off campus more often as many started off running on the right side of the road, #StayOnTheLeft.
  • Thanks to Big Tuna for taking us out.
  • Thanks to Fireman Ed and Simba for the opportunity to lead and please sound off with any #MumbleChatter.

Announcements:

#Preblast – JoeDavisRun Prep 1/8

F3Swift will launch into an 8 week training program for the JoeDavisRun 5K/10K .  This week is Week 1.  There will be up to 3 workouts suggested for each week with a mix of R-pace, I-pace, and T-pace.  Full schedule will be published soon, but for tomorrow, the plan is:

  • 0500 – Extra time to warm-up with 1.0mile or so 2nd F pace
  • 0515 – Warm-up 10minutes 2ndF pace over to the Bridge on Ballantyne Corporate over Hwy 521.
  • 0525 – 5min of dynamic exercises.
  • 0530 – Begin the workout of:
    • 200m at R-pace, 200m Recovery
    • 200m at R-pace, 400m Recovery
    • 600m at R-pace, 600m Recovery
  • Continue rounds until 0605 before heading back to COT

The Return of The Worm

11 SOBs stepped out of their cars this morning for a pleasant surprise, the return of The Worm. The Worm is a long standing member of the PAX and an institution in Ballantyne workouts. Over a year ago, he suffered a knee injury and never fully recovered after his surgery. Last Friday he join the SOBs from a few drinks and we encouraged him to join us at Foxhole on today.

The air was cool and the pain was brought. Here’s what we did:

The Thang:

COP: IW X 20, Around the World X 10 each direction, Halo X 10 each direction, Diamond Merkins on bell X 10

KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings

Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets

Mosey over to the monkey bars and partner up;

Partner 1 – 10 pullups and 20 Merkins; Partner 2 – upright rows, flapjack

Partner 1 – 10 burpees and 20 Merkins; Partner 2 – clean and press (one side), flapjack

Partner 1 – 10 pullups and 20 Merkins; Partner 2 – clean and press (other side), flapjack

Partner 1 – 10 burpees and 20 Merkins; Partner 2 – tricep extesion, flapjack

Partner 1 – 10 hanging leg raises; Partner 2 –2 handed Swings, flapjack

Mosey over to the short wall

Place bell in lap for slow dips in cadence X 5; dips X 15 in fast cadence, Place bell in lap for slow dips in cadence X 5, dips X 15 in fast cadence

6MOM – PAX Choice

COT

Moleskin:

It was great hanging with the fellas in The Gloom. This is the start of my 4th week back in The Gloom since my injury and today’s workout reminded me that I have a very long way to go to get back to my normal self. I’m back on Q again tomorrow at Bagpipe.  Hopefully The Worm can make it there too.

Announcements:

Christmas Party – 12/12

F3 Football Game – Thanksgiving Day

Joe Davis Run – Sign-up or Donate.

 

Family Feud Avoided

Six men showed up (Iron Horse and Semi Gloss squealing tires in the parking lot to make it almost on time) for YHC’s first Q at Day Zero.   Luckily for me, Abacus stepped in and saved me from double booking at The Rock and Day Zero due to equipment malfunction (no way it was user error).   Perfect morning to mix it up.

The Thang:

Jog around soccer fields before COP at basketball court:

SSHx20, Explosive merkins X10, jumping lunges X15, mountain climbers X15

Mosey thru the woods to shopping center for a three sets of four corners on roads around the shopping center. Ten of called exercise at each corner

  • Round 1 – Squats
  • Round 2 – Explosive merkins
  • Round 3 – Jumping lunges

Mosey back to front of school for three rounds of dips, step ups, decline merkins (10, 15, 20).  Over to wall for some balls to the wall merkins.  Audible after 1 round due to complaints.

Run around school to the rock pile and grab a lifting rock.

  • Three sets of exercises with sprint out to soccer nets (close, medium and far) in between sets –  10 curls, 10 push presses, 10 lateral extensions
  • Three sets of goblet squats (10, 15, 20) with called exercise in between.  Round 1 – bear crawl, Round 2 – Wheel barrow, Round 3 – broad jumps
  • Repeat first set with curls, push presses, and lateral extensions with sprints in between

Jog around soccer field back to b-ball court for some mary (flutter, dolly, other stuff).   Jog to wall nearby for jump up ladder.   Jump on top of wall and do jump squats (1 to 10).  Jog back around the field and stop briefly for 10 pull ups.  Finish at basketball court with jumping lunges and ski jumps before calling it a day.

Naked Moleskin:

Thanks to Abacus for stepping in after my agent double booked me.   Luckily the two PAX didn’t cross paths and there was no family feud. Pretty sure Day Zero was way harder.

Small but talkative group this am.  YHC thinks we mixed it pretty well as I’m feeling it today.   Mix of old and new as we had three Respects and three Hates.  Pretty sure Respects won.

Announcements:

Christmas party in early December.  Sign up on web site.

1/1/16 anniversary workout at Freedom Park.

Joe Davis run on 1/9.  Let’s get a big turn-out.

Early March F3 Nation gathering at Philmont.   Check the web site for details.

One word vocabulary – REPEATO!

Posted on behalf of Sony.

A crowd of 9 men showed up for a frigid beatdown to see what YHC’s VQ would look like. Shovel flag was planted, disclaimer was given, and the ground was still covered in frost. Not getting any warmer so off we go:

The Thang
Warm up lap around the small track with some High Knees, Butt Kickers, Karaoke, before circling up.
30x SSH
10x Low Slow Merkin (LSM)
25x Imperial Walker
10x LSM
20x Low Slow Squat
10x LSM
20x Mountain Climbers

Mosey over to the playground for the first set of circuits
10x Pullups / Supines
20x Monkey Humpers
15x Carolina Dry Docks

REPEATO!

Mosey over to the concessions stand
10x Step ups/per leg
20x Dips
10x Derkins

REPEATO!

10x Lunge/per leg
20x Dips
10x Incline Merkins

REPEATO!

Mosey over to the practice field and partner up for some centuries
Partner 1 does the exercise, partner 2 runs the practice field (70 yard field), flapjack until the combined reps are completed
100 Merkins
200 Squats
300 LBCs

Then a visit from everyone’s favorite cousin, Mr. Jack Webb!
Went up to 7’s before YHC realized that the frozen tundra was a bit… cold on the knees, and ran the count back down.

Then a little mosey over to the wall for the People’s Chair.
25x Air presses…. with what was left after Mr. Webb

REPEATO!

By special request, BTTW for a 10 count….

REPEATO!

Mosey back to the lot for some Mary
25x Flutter
25x LBC
15x Dolly
25x Freddie Mercury
20x Russian Twist

Count, Name-o-rama, BOM, and we’re out!

Moleskine:
Moderate does not mean easy, and YHC found a new level of respect for the QIC of the workout after his VQ here. Good work by everyone, and many thanks for coming out to the VQ, first of what will probably be many, in whatever region YHC happens to be in that week.

Announcements;
Joe Davis Run 1/9/2016 – Sign Up
F3 Area 51 Winter Gear in the shop this week, go get you some!
Christmas Party, find the details in the weekly email
Next Saturday, 11/21 Ascent will converge at Olympus – Elizabeth Lane Elementary.

No Burpees, No Problem

10 men showed up at Calvary Church for another weekly edition of The Rock.  With Chelms having double booked Qs for this Saturday, YHC stepped in to take the Q here while the old man took the reins down at Day Zero.  Had 10 of us at The Rock and only 6 up the road.  Enough said.

Welcomed 2 FNGs as we gathered around the VSF and the proper F3 disclaimer was given before we headed out on our tour of the grounds.  Started off with a nice easy run through the vast parking lots, while mixing in some high knees and butt kickers, before circling up in the parking lot back near Entrance 4 for the COP:

  • SSH x 25 IC
  • IW x 25 IC
  • Squat x 20 IC
  • MC x 20 IC
  • Merkins x 15 IC

Made our way over to the top of Entrance 4 where we would begin the serious work.  For those of you who have visited Calvary for The Rock or Anvil, you are familiar with the nice hill at Entrance 4.  Instructions were given for 11s here, with Prisoner Squats at the bottom and LBCs at the top.  Thanks to Gummy, co-site Q, for the reminder to watch for cars entering and exiting at Entrance 4 while we were making our way up and down the hill.  Had a few brief interludes as several congregation members/volunteers made their way in and out of the church grounds.

Once we completed the 11s, the leaders assumed the Plank position until the 6 finished.  Didn’t have to wait long as we had a strong group this morning.  Quick series of RHH, RLH, LHH, LLH & 6 inches before we headed just up the driveway to find a nice lifting rock.  Headed over to the parking lot with our rocks and lined up for a little arm and shoulders work:

  • Curls x 15 IC
  • Rock Presses x 15 IC
  • Goblet Squats x 15 IC
  • Set the rock down and run down to the island and back
  • Rinse & repeat x 2  (10 reps IC/2 down and backs Rd 2, 5 reps IC/3 down and backs Rd 3)

Return the rocks to their resting place and time to continue our tour of the AO.  Calvary grounds offer a lot of terrain to cover with a nice variety of options.  We headed across the parking lot towards the Church and then down to the base of North Face.  With my normal Saturday post being Area 51 at McKee Rd Elementary, wanted to make sure we hit NF this weekend while I was visiting.  PAX lined up along the base of NF and instructions were provided as follows:

  • 15 Jump squats
  • Climb North Face
  • 15 CDD at the top
  • Run up around the trees and back around to the base of North Face
  • Plank and wait for the 6
  • Rinse & Repeat x 2 w/ Plank at the top after Rd 3 of the CDD

Once everyone completed Rd 3, we made our way over to the Hot Box near the soccer fields.  With the church getting set for another Saturday of soccer games, the PAX were excited to find a nice selection of snacks set out on a table near the concession stands.  No time to enjoy though as we had work to do.  Time for a little circuit work with a nice little run after each round.  Completed the following:

  • 15 Jump Ups/Step Ups
  • 15 Dips
  • 15 Decline Merkins
  • Run out to home plate and back
  • Rinse & repeat x 2 w/ People’s Chair mixed in after each Rd for good measure

Few minutes left, so we headed back to launch point for some Mary:

  • Dolly x 20 IC, hold’em 6 in
  • Flutter x 20 IC, hold’em 6 in
  • Back Scratcher x 20 IC
  • Russian Twist x 20 IC

COP

NMM:

  • Found out on Friday morning at Centurion that Chelms was double booked to Q on Sat at The Rock and Day Zero.  With their Hatfield and McCoy feud, no chance they were going to converge so Chelms recruited YHC to take the lead at The Rock.  Thanks for having me and letting me Q.  It is always an honor and a privilege.
  • Welcome to our 2 FNGs, Sergio (John L.) and The Bus (Brian K.).  Both handled yourself well for your first workout with F3.  Sergio joins our ever expanding list of pastors in Metro/Area 51.  He is a missionary minister headed to Spain in a few months.  The Bus, a Penn St grad and Pittsburgh fan, is an attorney here in Charlotte.  Welcome and we look forward to seeing you out at other workouts in the region.
  • Strong work from Dead Lift this morning.  Seemed to always be near the front and pushing it hard.
  • Gummy had a old leg injury flare up on Wednesday.  Gave it a go at the start on the runs, but ended up substituting extra exercise reps while the PAX were running or climbing North Face.  Good example of modifying when necessary.  Found alternates for staying engaged in the workout.  Apologize sort of for the running, but only following instructions of 2.5-3.0 miles for a normal Rock workout.  Looks like we clocked between 2.7 and 3 miles this a.m.  My Runtastic App had us at 2.0 miles before my phone battery died (possibly due to cooler weather) and Shock & Awe clocked us at 2.7-2.8 miles on his Garmin.

Announcements:

  • Area 51 X-mas party scheduled for 12/12/15 at Sardis Swim & Racquet Clubhouse.  See weekly e-mail for Pre-blast.
  • Joe Davis Run scheduled for 01/09/16 in Fort Mill.  5K & 10K options.  Link to sign-up can be found here:    http://joedavisrun.racesonline.com/register  Indicate F3 as the team when you register.

 

Sausage Saturday

It began with a be-Yoda’d Runstopper in a GR2 and ended with goat selfies. And fifteen men and 4 men-to-be found themselves in the middle.

A notional warm up followed an implied disclaimer and we got to work on stations.

STATION 1;  Chest to chest partner carry with Body Bag.

STATION 2:  Sled bear crawl

STATION 3:  Prowler

STATION 4:  KB Farmer carry

  • Three/Four man teams rotate through stations.
  • Keep busy with KB, Blocks and other stuff while waiting for equipment
  • Run a mile
  • Another rotation
  • Run another mile

COT

MOLESKINE

  • Outland is not as far out as they lead you to believe. You make that drive on a weeknight and it’s 45 minutes.  On a Saturday morning, though, it’s only about 15ish.  And this is how we came to fine 3 grown men sitting in the parking lot at 6:35.
  • You get from a station workout what you put in, especially when waiting for the equipment. If I don’t get a gnarly pump from a station workout, that’s usually on me.
  • The out and back miles were painful.  I mistimed the rotations so we were shortchanged the remaining planned mile.
  • Strong work by EE, Glass Joe and Kiefer.  They logged 5 before the workout and a couple of more frisky miles during.
  • T-Claps to the recent FNG Kiefer (4th workout), who has signed up for a marathon this summer and is off to a strong start on the training.
  • Nice to have Good Luck join us from Asheville. He was especially strong on the Prowler, despite the leggings.
  • Speaking of, to no one’s surprise, except maybe Selfie the Goat, Runstopper wore bright yellow tights (with shorts, thankfully).
  • Though he looks much stronger than he actually is (his words), he flexed his iron colon and downed not one but two Egg White Delights at McDougals.
  • After the Egg White Delights, conversation naturally, if not inevitably, drifted to the Squatty Potty.  Treat yourself to the Amazon comments.
  • I can’t say if it was the spray-painted SATURDAY SAUSAGE sign that compelled me to turn around or the goat chained to a pole.  Either way, it was the perfect end to a great morning. Stay tuned for Hops’ review of the sausage….

Thanks for the invite to Outland.

Mixed Up Speed

Tuesday at 0515 saw men from the Ballantyne area make a serious effort to mix up their speed a bit.  Here’s what we did at F3-Swift.

The Thang:

  • Early crew at 0500 got in some miles
  • Picked up the PAX at 0515 for some extended warm-up down to Rushmore Dr. Dynamic warm-up done.
  • 4x200m at R-pace (1mile Race Pace) w/ 200m jog recovery – all along Rushmore Dr. with cones marking 200m
  • Mosey over to the Bull Ring for the next section
  • The plan next was for 3x3minute at I-pace with 2minute recovery, but YHC watch confusion led to us do 3min, 2:30min, 3:30min, 3:00min.  Yes, you got more intervals than we should have.  Thank me later.
  • Mosey back over to Rushmore Dr for closing 400m at R-pace.
  • Head back to the vine at 2nd F pace for COT

Moleskin:

  • Great seeing Swift continue to go with FNGs from Bagpipe cross-overs (Tuck) and imports from elsewhere in Area51 (Joker).  Perhaps the stigma of running will continue to change as the PAX get questionable instruction from YHC, but have the encouragement and challenge of other PAX to do it with.
  • Knowing the 200m are right in the Joker wheelhouse, not surprising to have him lead the PAX.
  • OneNiner continues to close the gap to the leaders and was impressive on the 3min intervals.
  • HoneyBee was cruising in prep for the Thunder Road 26.2 (in which he ran a super-fast 3:10 marathon by the way).
  • Chipotle is showing huge progress.  Hope that he and others come out to the Joe Davis Run for a true test of fitness in January.
  • Unfortunately, this was more than a few days ago, and the memory is fading.  YHC thinks that there is probably a New Years Resolution at the top of the list…

Announcements:

  • 3rd F Timekeeper that follows Swift/Bagpipe continues with “You Never Marry the Right Person” next week.  Should be interesting…
  • JoeDavisRun – 1/9/2016 – 5K or 10K – https://joedavisrun.racesonline.com/

Ring of Fire, baby

Many of the Commitment faithful are running the Spartan Beast this morning, so I figured it might be a small turnout. Not so much.  13 steely faces stared back at me in the gloom, unflinching against the cold.  Time to get to work.

Warm Up

  • SSH
  • Mountain-climbers
  • Mosey to the track, stopping for punctuated planking

Main Event

  • Ring of Fire. Do a lap at a hot pace. At the finish, do 10 reps each of a leg, chest, and then abdominal exercise.  We did a bunch of these, stopping when the pax seemed ready to revolt, or just leave.
  • Walking Merkins. Bear crawl with each step followed by a merkin.
  • Burn it Out. Dips, then knee-ups on the wall.  Starting at 20 reps each, then 15, then 5, then 10.
  • Burpees in cadence. No description necessary.
  • Can’t remember whether we did something else here.

End Game

  • Mosey to the side-wall, punctuated by planking.
  • People’s chair, with some legs up and some air presses
  • Partner carry to the front lot
  • SSH, mountain climbers, plank jacks, ab work

COT.  Great take out by Snowflake.

Moleskin

  • I love these men. What is better than getting up before the sun rises and giving it your all? I am very blessed.
  • Snowflake.  How can I say enough about my friend, and our leader? The man is 54, many marathons under his belt, completely jacked, near the front always, and yet always thinking about others, rather than himself.  He is a beast with all three Fs.
  • Short circuit looking fast out there today. One of the things interesting about F3 is being able to see a man hitting his stride. Not many arcs have been steeper than Short circuit’s lately — he is posting, and it shows.  Pretty soon, he will be catching Bratwurst, who is my own personal hero.
  • T-ball, Posse, Cheddar, and Popeye all have that look in their eyes — they can see the gains from this work, and have no quit in them. I brought it today nearly as hard as I would in metro, and they were still smiling by the end.
  • Camacho and Frak were killing the dips, and showing strength.  I stayed away from the rocks today to ensure they would not make me feel puny.
  • Miagi, McStuffins, and Silicon are absolute beasts.  Look for them to join the Q line-up soon.
  • And how about Howie?  There is zero chance I would be out here at his age.  Zero. Mad respect.  Will be awesome to see him grow: expecting great things.

An absolute pleasure to be with you all this morning.

Mountain Goat Interval Ladders

15 Goats awoke from their toasty lairs to engage in some interval training at F3 Mountain Goat.  While mountain goats don’t normally need ladders, the head goat, YHC, felt like some ladders would do us good!  After a heartfelt disclaimer… Off we went to the track for a simple but effective workout.

The Thang

  1. Warm-up mile followed by dynamic stretching.
  2. At I-pace (as I THINK it, not as I SAY it)
    1. 200m, followed by 200m recovery
    2. 400m, followed by 200m recovery
    3. 600m, followed by 200m recovery
    4. 800m, followed by 200m+ recovery
  3. The front did slow recovery until the 6 finished
  4. Do the ladder in reverse, starting with 800, 600, 400, 200 with 200m recovery in between
  5. Return to parking lot for quick stretching, then DONE!

We completed between 5-6 miles depending on the extra recovery distance and some extra credit.

Moleskine

Absolutely great job by everyone today!  2.25 miles at I-pace.  What I continue to notice is how evenly everyone seems to be running.  We used two devices today that, while not in sync, as I was reminded by several goats on several occasions, did provide us the ability to hit target paces.  Sensei and I were pretty close on most of our segments!

I’m going to keep comments lite so I can get this out!

Announcements

  1.  Turkey Bowl… See Pre-Blast for sign-ups.
  2. Christmas Party Dec 12… Also see pre-blast for sign-ups.
  3. joe Davis Run Jan 9… If you haven’t signed up, I’ll do it for you.

Brat took us out in prayer.

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