17 pax came out to see what all the twitter chatter this week was about. Many were let down.
Mosey up to carmel road parking lot.
COP
20 IW – CAD
20 Mountain Climbers
5 Merkins – Cad
10 LBC’s – Cad
10 Merkins – Cad
20 Dolly’s – Cad
15 Merkins – Cad
30 Heels to Heaven – CAD
The Thing.
Suicides:
Rd 1 Merkins – 5, 10, 15
Rd 2 Jump Squats – 5, 10, 15
Rd 3 CDD – 5,10,15
Mosey to front of school
10 Derkins
20 Step ups
30 Dips
X2
Mosey to parking deck
11’s Jump Squats at the top and Merkins at the bottom.
Mary by Chelms until YHC got done – Shocking
Partner race
1 partner runs the stairs to the top and back down the ramps
2nd partner runs around the parking deck.
Winner 10 merkins – loser 10 Burpees
Flap Jack.
Mosey around the football field
COT
Moleskin of all
It all began on Monday when Chelms, apparently nervous that I wasn’t going to be there began his twitter campaign to make sure that I didn’t forget. Also he wanted to make sure we had a bunch of people out there to make me nervous. Jokes on you, clearly everyone has heard about my q’s so they all figured to go to a harder workout.
In all seriousness. Thanks for the opportunity to lead. I haven’t had a chance to get back to Centurion in a while and I forgot how much I like that AO.
There was a ton of mumblechatter mainly about my attire and also the bright white watch that I was wearing. Purple Haze had informed me earlier in the week about the rocks but that apparently has changed so the weinke had to be changed. He also was questioning my merkin call for 5 at the beginning. Sometimes patience is the best thing.
Frazier, Chelms, Runstopper and Kirk as well as the rest of the pax were smoking YHC on many of the excercises. Got a good dose of Humility that I needed today. It was great seeing everyone really pushing themselves out there and looking for a good friday workout to start the weekend off right.
The call for the partner race was a little one sided so I had to make sure that both groups had chance to do both sides of it. Audible for next time might have to be stop on level 3 or another variation.
Bartman thanks for making the trip out to Centurion while you were in town.
Annoucements:
Christianity Explore launching at Midwood Smokehouse in Plaza Midwood – Wednesday Lunchtime – Purple Haze and Simba are Q. Check Twitter and spread the word.
Tootie and M Tootie – Prayers for their baby in NICU.
Kilowatt delivered a healthy dose of pain via a healthier dose of levity… which is Kilowatt’s style!! Excellent job in leading!! It went something like this:
The Thang:
Disclaimer
Stretches – Center, right, left, crossover left, crossover right
Chinooks
Windmills
Mosey around the front of the church to get to the back of the church (i.e. the long way)
20 SSH
4 cards then Mosey (around front of school to back, around front of school to church lot Jack Webb without the knees, Indian run around back to back
Partner up…Anyone up for a card game??
Draw 4 cards
20 IW somewhere in the middle
Mosey (around the front of school to get to the back of the school (i.e. the long way, again)
Draw 4 cards then Mosey (around the front of school to get to the back of the church (i.e. the long way, again)
Draw 4 cards then Mosey with arm raises (took shortcut to get to the back of the school, finally)
People’s Chair
Mosey toward the ball field
Bear Crawl approx. 15 yds, then back
Mosey to the back of the school
Draw cards till the Q gets the card he wants.
Final card count – 2 Jacks, 3 Queens, 1 King, 3 Aces, 2 Jokers
Mosey to church sidewall
20 donkey kicks
COT
Moleskin:
Looking back, the workout must not have been too tough considering that the Pax had plenty of air for making fun of the Q’s inability to count or play cards. Will remember this next time.
Honored to have had Longshanks for his second post!!!
Pre-run grew by 100% up from 2 to 4!
Announcements:
Thunder Road Marathon – 11/14
Brew Ruck – See Geraldo for details.
Start preparing now for the Joe Davis Run in January (5k, 10k)
Ahhh… the temps will be in the “perfect zone” for running tomorrow… so once again, no excuses! Strange Brew has advertised a pre-run, so come early at 0500 to partake!
All running levels are welcome to join us for the main event workout at 0515 that will go something like this:
1. Stretching and warm-up mile
2. Rd 1: 400 I-pace, followed by 200 recovery… x3, then final 400 I-pace and 400 recovery.
3. Rd 2: Rinse and Repeat
4. Rd 3: 800 I-pace, followed by 400 recovery… x2
We will have iPads at the 200 marks so you can try to maintain your I-pace for the 400’s and 800’s. I will explain/demonstrate in the morning, but this is an excellent approach as recommended by Strange Brew.
See you goats in the morning! Slim Fast
What a lovely morning for 19 healthy men and one with a bad disc to head into the gloom for a beat down. Bad disc man almost turned around and went home after a few steps out of his truck but he hung in there and finished the workout what a trooper.
The warm up
A jog around the parking lot with high knees and butt kickers
Circle up
20 X SSH
20 X IW
15 X slow squats
10 X slow count merkins form baby!
Mosey to the field next to the parking lot
20 yards bear crawl then 5 jump squats repeat three times
Then mosey to the football field all the way in back.
Suicides with exercises
Round 1
Start on the end line run to the 50 yard line then do 5 merkins, run back to the end line 10 merkins, run to opposite end line then 15 merkins, next run back to starting end line 20 merkins. Do Imperial walkers until everyone is done. Repeat with different exercises
Round 2 squats
Round 3 CDD
Round 4 LBC
Mosey to the center of the field and circle up
30 X LBC break
Then Jack Webb
1 merkin then 4 air presses up to 11 merkins 44 air presses
A real crowd pleaser, I heard a lot of “why don’t we do these every workout”, “these are so easy we really are just lifting our arms in the air with no weights”, to “man it makes it so much easier with this slow count”. Next time we will try to improve on the measly number that we accomplished.
20 LBC break
Mosey to the play ground
Partner up
Partner 1 runs around the school while partner 2 does regular and supine pull ups Until partner is back then flip flop
Round 2
Partner 1 runs while partner 2 does 10 squats 10 merkins then keeps repeating until partner 1 is back. then flip flop
Mosey to the wall for a little people’s chair with 50 air presses with no weights
Finished
Moleskin:
Great job today pax, I hope it was enough of a workout for you all coming from a base camp Q. A-Bomb thanks for being my partner. Stalker welcome to area 51 from metro, we are glad to have you. Well maybe not with that name. (keep doors locked). It was nice meeting a lot of you for the first time, if I messed up your name please correct in the comments. Thank you Puddin Pop and Good Hands for the honor of letting me Q this workout. Semi Gloss great job taking us out.
Remember cheating on form is the gateway cheating especially behind an elementary school, next you will be cheating when playing games, then at work, then in relationships. Don’t succumb to the gateway cheating with bad form.
Announcements:
Area 51 vs Metro Soccer game still a couple spots open contact Body Bag
New 3rd F starting Mondays at 6:30 Dunkin Donuts, I think Semi Gloss said it was called munchkins
There were options on the table today at Devil’s Turn. Option 1 was the standard track day format and Option 2 left 30 minutes earlier to add an additional 4 miles to the standard.
One person (Frasier) was crazy enough to join YHC for Option 2 at 4:45 am in the greenway parking lot and we set out for a 2 mile warmup, 3 x 1 mile T-pace intervals, 1 mile easy, 3 x 1 mile T-pace intervals, and 2 mile cool down back to the parking lot.
The 8 PAX who chose the more sensible option (although still quite aggressive) met at 5:15 for one hour of running excellence. The work consisted of 2 miles to track, laps at track to each person’s liking, and 2 miles back to the parking lot. This distance typically ranges between 4.5 and 7.5 miles.
Actually, upon leaving the parking lot, the PAX were 7. MistaFlex rolled in a bit late this morning after an early morning feeding session with the new 2.0. Luckily he forged ahead out to the track to meet the others and got in the work this morning.
The remaining 2 PAX (Mall Cop and Wolfman) to make a total of 12 for the day were observed turning off of Bevington Place onto Colburn headed TO the track at approximately 6:00 am. This means there is an apparent new (unsanctioned) start time at Devil’s Turn at around 5:48 am. We will count them in our numbers though.
Welcome back Joker after seemingly many years away from DT. It did not seem to be cold enough for the signature wooly vest though. Come back in a month or two to show it off. Butter Maker has also been away from DT for a while. Welcome back brother.
Also, welcome to Ironsides who is a regular at Fast Twitch, but was his first time out to DT. It was good to see a new face and we hope to run again with you next week.
Unfortunately, all the separate groups and the dark nature of the track made it hard to recognize and socialize this AM. Hopefully everyone had a running buddy and had some fun out there. My running buddy ran me into the ground (and smiled while doing it) but you’re supposed to run with people faster than you right? (I hear that’s how you get faster)
The Drubbing:
Warm up:
15 SSH for giggles from Brown
20 Swings
20 Merkins
40 Swings
40 Merkins
20 Two Handed Push Presses
20 Merkins
30 Two Handed Push Presses
30 Merkins
Sufferfest:
5 Clean and Press each hand
5 Clean and Press and 5 Snatch
5 C and P, 5 Snatch, 5 High Pull each arm
5 C and P, 5 Snatch, 5 High Pull each arm, 10 Bent-over Row, 5 Single Arm Swings
20 t-bag squats
10 C and P each hand
10 C and P, 10 Snatch
10 C and P, 10 Snatch, 10 High Pulls
10 C and P, 10 Snatch, 10 High Pulls 10 Bent-over Row, 10 Single-arm Swings
30 t-bag squats
15 C and P each hand, 15 Snatch, 15 High Pull, 15 Bent-over Row to 20 2-Handed Press
40 t-bag squats
It was a great morning as usual with the Men of Meathead (you guys should put out a calendar with that name for charity)! Always a great crew that is willing to do some serious work. Some weren’t very excited with just where the warm up was heading, but the real pain came once we hit the set of 10s.
The point of today was to isolate single arm movements (Bananas wrecked us with doubles at Skunworks on Tuesday) and use your heaviest bell for as long as possible and then to drop down to a lighter weight to finish whatever reps you had left for strength gains and endurance/muscle fatigue to failure. Everyone pushed hard…I think…I was in my own paincave and it was hard to see what everyone else was doing. There was almost zero chatter except when Icicle abruptly called it quits and left halfway through the workout. Not sure if he had to go somewhere, the workout was terrible, or the Q was terrible…but he was there early for Meatrunner and I’m sure Fletch, TL, and the rest of the men did a number on him on the run. Double your…1 1/2 your pleasure!
Please sign up for the Joe Davis run to support Rockthrill’s family. The race is run in honor of his brother who lost his life and all funds go to the substance abuse center that helps those struggling with addictions.
Thanks for the send off Bananas!
No signs of a prerun or any attempt besides YHC knew it was run heavy and hinted in the pretweet the plan for the day. But the PAX ignored the warning and posted regardless.
Short mosey over toward the world for the COP
COP
SSH X 50 IC
Slow Prisoner Squats X 10
Main Event
Around The World In 80 Burpees
The entrance to the middle school I noticed this structure begging to be worked into a Q. I am sure there are some who would want to climb it or crawl inside (save that one for Ice9) the plan was simple 5 Burpees at the 4 points around the world then run out to said lamp post knock out 25 little baby crunches. Repeat 4 times. Random planks led by Transporter.
Round 2 run around the world 4 times then back to said lamp post – then 3 laps – 2 laps – 1 lap. Throwing in mix back of planks, CDD’s, hand release merkins. Not to mention a whole gaggle of 10 counts. Yes, we were getting gassed!
Split group into 2 teams a fast team and a team not as fast as the fast team. “Slow” team Indian Run – “Fast” team Cowboy Run. Simple! make the faster guys work harder and the slower guys keep time.
Break up teams for a 10 pax Indian Run back to launch getting in one full rotation. Then AYG to cars and leader starts Mary. Dolly, Russian Twist, Oblique Crunches, etc. Done!
The Moleskine:
As the PAX gathered it’s a known fact that some newer PAX tweet and twitter the fact that they don’t get twitter. Whateves….then it was said that the F3 lexicon language was too tough to follow . Once we took off toward the middle school I heard some mumble chatter about hoping we were not running the whole 45 min. YHC is here to please that method of thinking out loud. Nutter Butter took us out with a fine prayer. This AO is as unique as those who step up and Q. Please sign up this link www.signupgenius.com/Dromedary or contact Bratwurst or Bananas Today was a privilege to lead this group of fine men, Aye!
Posted on behalf of Winterplace, with some minor edits via Baracus
<insert awesome picture of Motown legends “The Commodores” here>
7 Commodores Pax emerged from the fartsack for some track and field work with bricks (i.e., cinder blocks) on this misty morning. Lucky for the pax, these were the last pavers on the shelf at Home Depot and were on sale for a value price of $1.42 each. The pax would get their money’s worth and then some.
The Thang:
Mosey to parking circle for lunges, shuffles, butt kicks, high knees, and crab walks to warm up.
Track Work:
400 meter Indian run with 15-20lb cinder block.
COP:
25 side straddle hops, 15 merkins, and 15 flutters.
More Track Work:
10 burpees, 15 hand-release merkins, 25 mountain climbers and 400 meter run. Rinse and repeat.
People’s chair with 20 air presses.
By that time, the Pax had caught their collective breath and were ready for more work with the cinder blocks.
The Pax partnered up. Partner 1 ran the length of the field and back with the cinder block while Partner 2 completed the called exercise. Then flap jack. The Pax completed 3 grueling rounds of running the field with the cinder block with corresponding jump squats, flutters, and mountain climbers.
The Pax caught their breath again with a series of planks and then proceeded back to the field for 50 yards of wheel barrels, 50 yards of burpee broad jumps, 50 yards of wheel barrels, 50 yards of walking lunges, 25 yards of bear crawls, 25 yards of crab walks, and 50 yards of broad jumps.
Running short on time, the Pax returned to home base for COT.
Moleskin:
The Thang
Mosey to the center of the HT parking lot for warm-up
· Side Straddle Hop X 20
· Merkin X10
· Imperial Walker X10
· Diamond Merkin X10
· Slow Squat X10
· Wide Arm Merkin X10
Short mosey to the movie theatre parking lot. Chose 3 points with varying lengths with the longest being approximately 50 yards apart. First point – Burpees X5, run to
second point – Jump squat X10, run to third point – MerkinX15. Repeat 5X.
Longer mosey to the fountain for an eleven – Incline merkin X1/Dips X10.
Mosey to wall next to Wendie’s.
· First 90 degrees
o right leg high
o left leg high
o air press X 50
o Recover
· Second 90 degree
o right leg high
o left leg high
o air press X 50
Mosey to hill for a triple nickel: 5 jump lunges (each leg) at the bottom, run to top, 5 merkins. Repeat 5X
Mosey to parking lot for some Mary.
· Dolly X20
· LBC X20
· Freddie Mercury X20
Moleskin: Great effort by all the PAX. Thanks for letting me Q today. Special thanks to Runstopper for the help and support.
Announcements: Simba and Purple Haze creating new 3rd F exploring Christianity. More information to come.
Due to YHC being fully involved in marathon training at this point, the plans are dictating a very solitary existence. However, in the off chance someone else out there wants to join in the pain that is a Jack Daniels training plan, an alternative is being offered this week. Accept at your peril.
Option 1: Standard Devil’s Turn track week. Meet at 5:15 am, warmup run out to track, run around track as many times as tickles your fancy, return to greenway parking lot for COT around 6:10 – 6:15 am. (since YHC will be doing Option 2, there will need to be a Q to start things and possibly for COT – step up if you so desire)
Option 2: Meet at 4:45 am in greenway parking lot (std location) for the following workout.
– 2 miles warmup (all the way to track)
– 3 x 1 miles at Threshold Pace with 1 min rest
– 1 mile Easy Pace
– 3 x 1 miles at Threashold Pace with 1 min rest
– 2 miles cooldown (all the way back to parking lot)
If you do not want the full 11 miles, but still want some of the pain. Join in whenever you get to the track.
Go to http://runsmartproject.com/calculator to find your Threshold Pace in preparation for tomorrow.
See you at the track one way or another!