The gauntlet was thrown down last week by me last week in the back blast about Gamecocks being quitters. Haze almost invoked his site Q amendment of taking the Q away from me. As luck had it he did not. The conversation did turn in the direction of which college would have the most representatives. I believe the Hokies edged out the Mighty Mountaineers but you can sound off in the back blast. I know we had four Mountaineers.
Disclaimer was given since we had an FNG in the group, my little brother and off we went into the dark. We did fellowship pace, although it is hard to tell who is running beside you because it is so dark, until we got to the intersection of rounding run and rounding run. There the Q got some grief about the “Swift” like warm up. I say if it works then everyone should be doing it. I would think that some of us, Haze, would appreciate warming up the calves.
After the warm up the Rounding Run time trail was set. Give it all you got for .8 of a mile. Remember your finishing position so you can be matched up for the next phase. This proved slightly difficult because some pax struggle with remembering their number and the corresponding number when there are twenty four guys. The darkness did not help either. Either way we got it figured out and the instructions were given.
Four rounds with partner one going in the opposite direction of partner two on Rounding Run. Once you meet you do the called exercise. Then you run in the same direction you came with the idea that the faster runner will get the challenge of the extra mileage. You meet back with your partner at the intersection of Rounding Run and Rounding Run. There you do five merkins and then set out for the next round.
Round one five 180 degree jump squats.
Round two five sit ups while partner holds plank on feet.
Round three five partner merkins.
Round four five burpees.
Mary is started while waiting on the six or a car that may or may not be coming down the road. LBC and Freddie Mercury was called.
Mosey to the intersection of Woodfox and Rounding Run for some suicides. Run from Rounding Run down Woodfox using the first three light post as your turn around. Wait for the bus to pull through as the six returns.
Now running down Woodfox you alternate between light post doing mosey then AYG between each light post until you hit Strawberry Ln. Wait on the six and then head over to the parking lot of the AO for gasers.
I think we did ten AYG about 100 meters a piece.
Done! Minimal complaining.
Moleskin: I have not had the opportunity to post at #F3FastTwitch in a while since my wife is working some Tuesdays now. It is great to see how many guys are coming out each week. Hopefully some of the new pax will be willing to lead soon. Basically you just run around for an hour. It is not that hard.
My bad on not being detailed enough on the first round about running back the way you came. Those that did not do that should apologize to their partner.
Joker is always pushing it out there. The usual crew up front today. It is exciting to see how fast so many pax has gotten faster over the past year. Not nearly as many pax holding their knees after rounds.
It is great seeing Utah continuing to come out to one of the hardest workouts in the region. It is a great testament to the guys that got your come out and keep encouraging one another.
Chelms was up to his usual false starts. It is always fun to see how he can cut corners. #creative
Personally speaking it was great having my brother post for the first time, Niles. He said he was sore but really loved it. Might even get him out to the Maul tomorrow.
Thanks for the opportunity to lead as usual TL and PH.
Everyone enjoy their day.
Announcements: Haze and Simba are starting a group to explore and learn about what it means to be a Christian. 12:00 Midwoods BBQ in Midwood. Hit up Haze or Simba if you are interested.
Mudrun link for payment for the buses is up and needs to be paid pronto.
Twas brisk this morning. Here is what we did:
Partner up (similar weight distribution)
Run to HT. STOP at the entrance and do 5 dumbocrats each
Continue running to colony and take a right onto Colony.
Stop at the next three (3) entrances to the shopping center with 5 dumbocrats each.
At the last entrance (far entrance to doctor office) turn in and run to parking lot for:
-10 Burpees each
-Wheelbarrow across doc office parking lot.
-At end of lot, do 25 monkey humpers
-Run to fountain for 25 dips, 25 derkins, and 25 jump-ups (don’t fall in)
-Run to HT, Partner carry from HT to 5/3 bank
-At 5/3 bank, 25 WWII sit-ups each (partner 1 planking on partner 2 feet)
-Run from 5/3 bank all way back to start and repeat
Moleskin:
Every group got in 3 full circuits with the lead groups pushing 4. We got in:
-20 dumbocrats
-30 to 40 burpees
-75 to 100 monkey humpers #SwiperFavorite
-75 to 100 derkins
-75 to 100 dips
-75 to 100 jump-ups
-75 to 100 WWII sit-ups
-100 yards of wheel barrow/each
-100 yards of partner carry/each
-2.7 miles of running
This was fun. I still think 5 circuits is doable though. Swiper and Kirk decided to take the long way back to start after round 1 for some extra dumbocrats, #GoodListeners, otherwise they might have gotten 5 in.
It was nice to do a workout in a fully lighted area. Also, didn’t realize until now, but there is a Doc Brown clock at HT #1.21Gigawatts! (https://www.youtube.com/watch?v=I5cYgRnfFDA).
Voodoo is getting faster and we all see it. Really disappointed Sundancer did not merlot. I thought I might have had him with the full sit-ups. Next time.
The water looked cold in the fountain. Glad no one fell in. Although, Kirk almost took a shot to the face when the fountain came on at 6:09.
Full sit-ups hurt. I thought my partner Daisy was going to merlot during the first set but thankfully he was just clearly his throat. Speaking of Daisy, he was pushing hard out there.
I am officially putting an APB out for Brushback. We miss you #HeartHandSymbol.
Geraldo and A-bomb were FNG’s to SOFAWIB. Welcome! You guys were crushing it.
Announcements:
Voodoo has the Q at The Charge tomorrow.
Save the date for the A51 Christmas party at Sardis Country Club on 12/12.
3rdF Rally Point is every Monday at 6:30 at Dunkin Donuts at Rea and Colony.
What: “Thrive” bootcamp
When: Tuesday 10/20/15
Where: Chestnut Square Park
320 Chestnut Pkwy
Indian Trail, NC 28079
https://goo.gl/maps/TQQFP1FGosq
6 beasts pushed their way through my festival of pain in this sports themed workout!
COP disclaimer given
SSH x 20
Mt Climbers x 20
Hillbillies x 20
Mekin suicide reverse ladder
20 @ 1st tree
15 @ 2nd tree
10 @ 3rd tree
5 @ 4th tree
………Mosey to center of the sports complex
Station #1 Bleacher Brigade
Dips x 25
Derkins x 25 on the basketballs or handles
Low squats x 25
CDD x 25
Station #2 Basketball Burpees with Tennis Ball touches
Burpees with a basketball x 10
Tennis Ball touches x 40 (20 each hand)
Station #3 Balls of your feet!
Jump rope x 100
Over Head kettle bell press x 25
Station #4 Step up or Chin up
Step ups x 20 each leg or 10 chin ups
Station #5 Bowling Ball Bear Crawl
P1 vs P2 —Bear Crawl up and back pushing the bowling ball
Station #6 You bought the Cheap seats!
P1 vs P2— Climb/jump to your seat in the nose bleed section X 30 step ups x 3 rounds
Station #7 Quick-Sand- trap
P1 vs P2—Grab 1 golf ball out of the bucket and run to the next sand volleyball court
and drop it on the ground or in the bucket if it started on the ground x 10
Plank around the Roses– clockwise and repeat counter clockwise
Hands of Time 10X each of 3 rounds—remaining time
——COT and Name-o-rama
I had the pleasure of taking us out in prayer!
Yes, this is late. My apologies.
Here is what we are doing:
Partner up (similar weight distribution)
Run to HT. STOP at the entrance and do 5 dumbocrats each
Continue running to colony and take a right onto Colony.
Stop at the next three (3) entrances to the shopping center with 5 dumbocrats each.
At the last entrance (far entrance to doctor office) turn in and run to parking lot for:
-10 Burpees each
-Wheelbarrow across doc office parking lot.
-At end of lot, do 25 monkey humpers
-Run to fountain for 25 dips, 25 derkins, and 25 jump-ups (don’t fall in)
-Run to HT, Partner carry from HT to 5/3 bank
-At 5/3 bank, 25 WWII sit-ups each (partner 1 planking on partner 2 feet)
-Run from 5/3 bank all way back to start and repeat
Goal is 5 full circuits. Stop at 6:10 and meet at round about for an AYG 1/2 mile sprint back to OP.
This should be fun.
The Thang:
Run to the darkest, coldest, wettest corner of the AO just to get the PAX thinking and to do a little recon on the conditions on this side of the AO.
Some butt kickers, high knees, shuffle and backward run right back to the cars
COP (IC):
SSHx20
IWx20
Squatsx20
Mtn Climberx20
Find teams of 4 (or 5) for some dueling loop Mud Run training
TM1: Run “small” loop around soccer fields
TM2: Merkins
TM3: Run “long” loop around school
TM4: Lunges
TM 1,2,4 were supposed to bear crawl when they reconvened waiting for TM3, but more on that later
Rotate until everyone takes each station 2x
Mary (IC)
LBCx20
Flutterx20
HTHx20
Freddie Mercuryx20
Mosey to the wall (near playground)
Peoples’ Chair with 50 arm raises – 3x through
Some butt kickers, high knees, shuffle and backward run in the front lot then AYG right back to the cars
Announcements – read the weekly email and Twitter
NM:
1) Unknown before the workout we celebrated 2 trips around the sun today (Salt Lick and YHC) with our double loop duel. Same birthday and year. In a group of 13 the odds of 2 people having the same birthday are about 22% (https://en.wikipedia.org/wiki/Birthday_problem). I’ll leave it to someone better at math than I to say what the odds of sharing birthday and year look like.
2) You can workout in an AO for years and still learn something. I always assumed that the park loop was shorter than the school loop at MRES – today we proved 8x that they are basically the same length. The benefit to the PAX was that we avoided the bear crawls in the wet, nearly frosted over grass
3) Always an honor to lead
Preblast for Fast Twitch
Meet up at SCMS with a departure time of 5:15am! Warm up run to the start of the Rounding Run Loop. Quick stretching before the main event.
First lap is a time trail around Rounding Run. Remember your finishing order because it will determine how you are teamed up. First pax will be paired with the six, second with the second to last and so on. We will count off before we run so you can remember who your partner is after you cross.
After the time trail the event starts. Partner one starts off in the opposite direction of partner two. Stop when you meet in the middle for the called exercise. You will do another exercise at the beginning of the loop so a total of two exercises per round. You keep running until 6:10 when you return back to the AO. Always do hand release merkins at the start of the Rounding Run Loop intersection x 5.
First round is partner derkins x 5.
Second round partner sit ups while the other partner planks. Hand slap each time the partner does a sit up x 10. Try to alternate your leg off the ground for the partner in the plank.
Third round partner double burpee hand slap x 5.
Fourth round 180 degree jump squats x 5.
Repeat the cycle until time is up.
That is all.
#F3Swift will launch at 0515 on Tuesday starting a new round of Speed Training. Come at 0500 to warm up for a while longer.
The THANG:
Announcements:
17 Ballantyne Suburbanites went into Saturday morning weak and soft; 17 heartbreakers and lifetakers came out of the woods ready to eat concertina wire and piss napalm. Woe is anyone who cuts in front of us in the line at Starbucks!
This is what we did:
Mosey to lot next to Hotel. ‘Good morning’ was ridiculed as too soft so YHC did his best drill sergeant impression until Fireman Ed reminded me that not everyone works out at 6am on Saturday. In a lowered voice; we called out cadence:
Warm Up:
– SSH x 25
– IW x 25
– Mtn. Climbers x 25
Get in teams of 4 – acknowledge that Cadre: Big Tuna was the inspiration and idea behind most of this. I am just here to look good and ride his coattails. …And follow him as I don’t know the way.
Mosey around Lock Ness:
– 20 Dips and mosey to grassy area
– 2 lines for over/under – twice through to make sure we are all now nice and wet and cold.
Mosey to small obstacle course:
– climb through low and high parallel bars.
Mosey up and around and up a hill. Cross over road to lower Lock Ness – climb over ~5 ft wall.
Mosey up Ballantyne Corp. Place over Hwy 521 bridge.
– Slalom trees all the way to Aloft.
Mosey up and around to arrive back at Ballantyne Commons Parkway. Attack the sleeping wimps that live in Ballantyne Country Club – off Lederer Drive. Cross over Community House to have fun in the woods.
Run/walk/survive the trial through the woods that will be future retail before anyone can blink. This part is fun – dark and spooky.
Hightail it back to The Vine as there is no time left. Partner carry part of the way.
Moleskin:
– As mentioned above – Big Tuna should take all the credit for this successful jaunt through the woods.
– 4.5 miles covered today at a high pace. Only ran over 5 minutes! You are all welcome.
– Tclaps for Peddles for keeping up and pushing hard. This was a hard workout and he kicked butt.
– Great to see Mic Check. Ole Dirty SOB’s will mollywhop your old team Dirty SOB’s in your honor. Yes that is a word, and yes that will happen. MT will be there taking pictures for all to see.
– Tclaps for Wingman for showing us all the ‘trail’ through the nice acreage of woods in development central. Enjoy it while it lasts as I expect to see it developed before too long.
– Is Run Stopper even human? Humans get tired; not sure Run Stopper does.
– Thank you for letting me lead. Special thanks for Tuna’s directional prowess and great ideas.
Announcements:
– Next week is the Mud Run. The Pax who are running know that already.
– B-Vo (John Cash) is a vet, MBA, and marketing professional. DM me for his contact information if anyone knows of companies that might have an opportunity for this top notch marketing professional.
– Purple Haze and Simba are starting a new bible study group around Wednesday lunch time. DM them for details.
Skip: “You guys. You [wiggle] the ball around the infield. You [wiggle] your way down to first. You [wiggle] in and out of the dugout. You know what that makes you? Larry!”
Larry: “[Wiggers]!”
Skip: “[Wiggers]!”
Be a Wiggler! 5:45 am Tuesday – corner of Foxcroft and Rothwood – AAA pace…
** Bull Durham
VSF planted. 13 Saturday fartsack forsakers including 1 FNG set out for an assault on The Rock.
The Thang:
Jog to far lot nearest 51 for COP
IW x 25 IC
H-R Merkin x 15 IC
Low Slow Squat x 25 IC
6-count burpee x 13 IC
Jog to top of NorthFace (NF) where The Rock pax was joined by Dory and the Day Zero (aka the DayZ’s).
Partner up.
Partner 1 runs around pine trees down the hill and up NF. Partner 2 does burpees. Flapjack.
Jog to pavilion near soccer fields.
People’s Chair w/overhead press x 25 IC.
Hand the Q off to Dory. Don’t really remember what he Q’d; may want to check the Day Zero backblast. He handed the Q back to YHC at the top of NF with about 15 minutes to go, and Dory and the DayZ’s headed back to McAlpine Elem.
The Rock pax jogged to the rocks near the ballfield for the following with a rock, rotating the rock one pax to the right for each called exercise.
Overhead press x 15 IC
Goodmorning x 15 IC
Tricep extension x 15 IC
One-legged squat x 8 IC right & x 8 IC left
Mosey to launch lot for 6 MoM
Freddy Mercury x 20 IC
Makthar Ndjiaye x 13 IC
LBC x 25 IC
Knee-up x 8 IC
6-count burpee x 10 IC
COT
Ye Olde Moleskine:
Great work by the Rock pax this morning; and was great to have Dory and the DZ pax join us as well. They covered a lot ground apparently this morning. YHC eschewed the “no burpee” dictate from Gummy & Hopper….tis a silly rule as it’s one of the very best exercises there is. We may have covered 3 miles..no idea as YHC did not wear a Garmin or somesuch.
The pax had a decidedly South African feel to it as our FNG and 2 others originally from Johannesburg joined us this morning. Welcome to Safelite. Hope you’ll keep coming out. It gets easier, but hopefully never easy.
Dory was Q’ing his first workout….probably not a great idea to Q your first workout with Radar in the pax #ruthless #relentless
Good to see Jamboree back out and posting regularly.
Thanks to Iron Horse for taking us out in prayer.
A privilege to Q again at The Rock, A51’s finest AO. Sorry the backblast was late. Gummy heckled me to write it….site Q on his game!
See you fellas soon in the gloom.