12 soon to be drenched in sweat PAX entered the gloom this morning for some humid good times. Here is what we did.
The Thang:
Warm up with a lap followed by 20 low, slow squats, 25 SSH, and… Jack Webb?!?!?! That’s right. Only went up to 5 and back down so perfect warm up.
Line up across parking lot. Lunge walk across with burpees mixed in on a JW style count. So 1 burpee, 4 lunges, 2 burpees, 8 lunges, etc. Stop for 30 flutter IC then repeato to get back.
Mosey to the bottom of the hill facing the school. 25 LBCs IC. Then a set of “11’s” with squats at the top, merkins at the bottom.
Mosey down to the track. Partner up. P1 runs a lap while P2 does 2 called exercises, alternating each in sets of 10. 1st set = CDD/jump squats, 2nd set = Dolly/Freddie Mercury, 3rd set = diamond merkins/monkey humpers. For the 4th, do as many merkins as you can while partner runs, hold plank if you need a rest in between.
Mosey back to base with stops for LBCs and merkins along the way.
Moleskin: Welcome back Chanel and many thanks for the “southern high school football coach” imitation of Protractor. I won’t try to explain. Stumphugger had an interesting post this morning… pre-run followed by 6 minutes of workout and then Peace Out! Whatever works man. I know I’m forgetting somebody in the PAX so my apologies in advance and please someone reply and correct me for my lack of diligence. Great to see everybody out pushing each other and always an honor to lead.
Announcements: Next three Saturdays have a lot to offer: 7/25 = Dredd and OBT at Stonehenge, 8/1 = Southern Discomfort at various Area 51 AOs, 8/8 = Gladiator Games at Indian Land.
Runners and those aspiring to be runners,
Come to Devil’s Turn to test your resolve on the hills of Piper Glen. We will meet in the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. We can answer any #efficiency related questions and then we will proceed into the 0.75 mile apartment loop warmup / 2nd F run. After turning south on Rea Rd. and reaching the full 1-mile warmup distance, the pace will be increased.
If you have experienced Devil’s Turn track week, you likely have a pace in mind which is the goal for this course. For the hills, Haggis has consulted his science books and sun dials and has pronounced the pace for the hill route should average 15 sec/mile slower. From personal experience, this is sporty, but now you too have a goal pace for this week.
For instance, if your average pace for track week is 8:00 min/mile. Your goal this week is 8:15 min/mile average. Note that this is “average.” Your pace up hills will naturally be slower and down will be faster. If you don’t meet the goal, no worries. There will be another chance in 3 weeks.
As in weeks past, there will be chalk arrows denoting 4 and 6 mile options. Wear blinking lights and headlamps if you desire to be safe. We will be on public neighborhood roads which are dark and on sidewalks that can jump up and mess you up (right Mall Cop and Stump Hugger?).
Note: There is also rumor of a mutiny afoot to head to different hills than Piper Glen. If the crowd rule wins, the path may change. In any case, there will be hills! The chalk is locked and loaded and works on any road. See you in the morn!
21 PAX left the comfort of the air conditioning at home to embrace the slight humidity at 90% today and Anvil. 1 FNG joined the party and was thoroughly disclaimed, along with the rest of the PAX. Off we went with the shovel flag waving.
Posted by Mermaid for Van Pelt
Thang
10 Burpee OYO
Mosey through a few of the lots of AO. Theme for the day was “Age Matters.” Glad to have a few more respect-level PAX join today.
COP
IW x 51 IC
Low Slow Squat x 19 IC (2.0 age)
SSH x 28 IC (age given by IH when asked)
Monkey Humpers x 15 IC (other 2.0 age)
Mosey over to the Avenue of Trees.
Mile of Pain
1/4 mile laps x 4 repetitions
First 3 laps with 5 pain stops: Merkin x 10/LBC x 10/Squat x 10/Burpee x 10/Heels to Heaven x 11 (51 total)
Final lap with no pain stops. Plank or Al Gore between reps.
Mosey to the pavilion (sweat box) and partner up.
Partner Stacks
Partners flapjack between run and called exercise to called total number. Run to light pole in near parking lot and back.
1: 68 Jump Up 2: 84 Dips 3: AMRAP Derkin (1 cycle)
Finish sweat box work with People’s Chair and 51 Air Press IC
Short mosey across thoroughfare to parking lot.
Parking Lot Sprints
WWII Sit Up x 10/Sprint 50 yards/10 Jump Squat/Sprint Back x 3 reps
Merkins for WWII Sit Up for rep 2.
Mary
Freddie Mercury x 20 IC
Rosalita x 20 IC
Russian Twist x 20 IC
James Brown (Get on Up!) x 5
AYG to launch lot.
COT
Moleskin
Humidity made it a bit steamy, especially in the sweat box
Boutique is fast out of the gate
Crabcake planks like no other
Great to have brothers from the Dash, Starfish and Butter, post in Area 51
1 FNG, Colby, F3 Tank. Big dude. Welcome
Thanks for showing up for the VQ. Glad to have a day job.
Thanks to Baywatch for taking us out.
Enjoyed being with the PAX. Quite an honor.
19 Pax went out for a impromptu q from YHC.
Thang,
Mosey around the track
COP
20 Mountain climbers……I mean Imperial walkers – CAD
20 Mountain climbers CAD
10 Merkins – CAD
20 SSH – CAD
Run to the track.
Partner up race around the track.
Winner – 10 merkins
Loser – 10 Burpees
x2
Mosey to the parking lot.
Block work.
Partner 1 runs to ball fields
20 Dips, 10 derkins, 20 Supine pull ups
Partner 2 Curls.
Rinse and repeat X 4 – Block work was 1. Curls, 2. Should presses (thanks Stonecold) 3. Tricep extensions. 4. Skull crusher to overhead press.
Plank
Partner Sit ups.
1st partner does as many sit ups in 1 minute that he can. Partner 2 planks.
Flap Jack.
COT
Moleskin
I wasn’t getting any feedback from Brew so I thought that the q might fall to me because my co-site q Stagecoach is on vacation #convenient. While I was running down to the track I was thinking about what I was going to do. With BRR training and everyone trying to rest up on Wednesday I didn’t listen.
Running around the track there was a ton of chatter about the sprinklers. Didn’t realize that we had those out there, also doesn’t seem that they should have been on….apparently all night.
Was trying to feel the groove with the COP but called the wrong exercise. Half the guys listened to my words and half watched me. Don’t know who I respect more #doasIdonotasIsay.
Partner work was a little off, I wasn’t exactly halfway on the track so one of the partners got a little messed up on the track work.
Block work was a good one, might have been a little off on the timing but it seemed to smoke pretty much everyone so that works.
Announcements.
Southern Discomfort – Sign up. August 1st. It will be fun but will also suck.
This Saturday at Stonehenge – OBT and Dredd are on Q out there and will be at Coffeteria afterwards.
Also this Saturday BUGEATER is back. He will be at Day Zero which is promising to be an interesting one.
12 men found the corner of the liquor store this morning. Being that it was 0530, the store wasn’t open yet, so this is what we did:
Warmup
COP
Partner up based on like-sized bell. CMIYC (10 merkin chaser) to first exit from parking lot, up to Hwy 51, down Hwy 51 to soccer field, across field and down the mini-hill. Plankorama until the 6 is in.
Partner hill work: P1 runs hill and performs exercise at top, P2 stays at bottom of hill to perform KB exercise. Flapjack and repeato as necessary to complete called number of KB reps:
Mosey to center of soccer field, face goal (line-up abreast), form into teams of three.
Mosey back to start.
COT
Moleskine
Mic Check the ultimate SOB Q took the varsity group while Mr. Bean was handed the Elite squad, you decide who had it tougher, according to Mermaid the Elite squad clocked 2.77 miles today with (225 Merkins), Varsity (165 Merkins).
Team 1 = The Varsity Squad (Mic Check)
Mosey down the stairs, back up three times, then over to the base of the hill by the pond.
Mosey on home
Team 2 = The Elite Squad (Mr. Bean)
Jog to top of the deck for the following suicides of pain, there are 12 concrete piers 15 feet apart.
(Mic Check) Strong work today by Cane, Bucky, Soft Pretzel and Fire Hazard. Vineyard and JR pushed themselves hard to keep up with an intense workout. Proud of them.
(Mr. Bean) Strong work today by Mermaid as usual, Abacus, Mighty, Rump Roast, Hops, Morning After, everyone really went after it today good to see Paper Jam getting stronger, keep it up brother the hard work is showing. Welcome FNG Matt Rushing (Ankle Biter), always a pleasure to lead.
Announcements:
Saturday July 25th OBT & Dredd on Q at Stonehenge 6am The Vine (Come and support)
Southern Discomfort Saturday August 1st 14, 10 and 6 miles options
Gladiator Games Indian Land (See Pebbles for Details)
Nice take out from Mic Check a pleasure to lead with you brother.
Nineteen of F3’s toughest hombres gathered in the early gloom for their weekly dose of Fast Twitch pain. TR had the music going and RS took his shirt off before we started – beating Hairball by 15 minutes.
The Thang:
COP – SSHX15, 5 churpees, Jumping LungesX15, 5 churpees
One warm up lap and head out. 5 churpees at each street light on Woodfox before heading over to Rising Meadow for churpee/jumping lunge suicides. Run to 1st street lamp, 5 churpees, back to bottom for 10 jumping lunges, up to 2nd street lamp for 5 churpees, back to bottom for 10 jumping lunges, etc (hit 5 street lamps I think).
Mosey up to Raintree Lane and then run all the way to Providence Road – turn around once the rabbits pass you and gather at playground parking lot to wait for the 6. Run back up Raintree Lane to Windbluff and down to speed bump at bottom – Fletch led Six MofM till the 6 arrived.
Modified Jacobs Ladder – up to top and 1 churpee, back to bottom, up to top and 2 churpees, final lap and finish with 3 churpees (should have done 2 more rounds but Q was spent).
Mosey back to the school and finish with some plank work and merkins – Spackler started counting with 1 minute to spare but no one complained about being cheated out of the last minute.
Naked Moleskin:
We got a little stretched out this morning on the long run to Providence (You versus you on that one) but good mental training for BRR (dark and alone for a few miles). Hairball asked for 6 miles and we came close at 5.3 but YHC likes short bursts with exercises (I know – they call that boot camp) so I tried to keep everyone happy (fail).
The usuals were out front (Mr. Brady, Bout Time, TL, Fletch) and a few stayed pretty close (Hairball, Prohibition, Alf). The churpees got the best of me toward the end and called off the Jacobs ladder early – should have gone two more rounds but was afraid I would have to walk back if I did.
TR goes by the book – Fast Twitch says running workout on the web site so TR sticks to the schedule (avoided most if not all churpees and other exercises that did not involve running).
Great effort by all.
Announcement – Sign up for Southern Discomfort so the Q’s know how much hydration needs to be provided and also buddy up and form some car pools between end point and Cenutrion or the Vine (depending on your starting location).
As always, an honor and privilege to lead such a great group.
5 PAX today at SOFA WiB
The Thang:
Run the mile to HT for warm up.
Partner wheelbarrow from the corner hydrant to the gravel lot.
Run the gravel path to the playground and perform 10 chin-ups. If you are short on the chin-ups, complete the remaining 10 with hanging knees to elbows, and add 5 for good measure. Complete 20 merkins and 30 (60 total) Russian Twists.
Run to the track (Bull Ring) to complete the Bull on Parade. Sprint with your partner on the straight a-ways and burpee long jump the corners.
Repeat the pain station circuit around the school until time was called and run the mile back to HT.
COT
Moleskine:
I think this backblast or workout could also be called “The Stink-Eye.” I got a number of them this morning from the PAX. Rightly so as that was a tough way to make a downpainment on the day.
Kirk asked me if I would Q last Tuesday after the COT. In a moment of clarity I had most of this one planned by the time our clown car was out of the parking lot. I made a couple of modifications while putting it together on paper in an effort to keep the heart rate in a relative aerobic level, but I’m not sure I achieved that. As Brush Back aptly stated this morning in the COT, “you’re kind of on your own to find a way to keep your heart rate down at the SOFA WiB.” Aye, brother. What was your first mile time again? 6:12? Sundancer, Bel-Aire and I sprinted the first mile at 7:17 and were still the 6 with Kirk and you leading the parade. Well done.
The first two circuits (wheel barrow and playground), following the 1 mile warm up were pretty tame for F3 standards, but once we hit the Bulls on Parade the workout reached a level of FEBA that I’ve not had in a while. Partner Sprints and burpee long jumps seemed to bring about the stink-eyes and BS calls. I was honored that I saw a couple of Hands-to-Knees exercises being performed voluntarily by the PAX. I applaud the extra credit.
Special thanks to Bel-Aire who caught the plane from the U.K. to Charlotte late last night and posted with us. A very Special thanks to Sundancer who honored me with my first Merlot Spillage as a Q. The closing mile to the HT followed our last set of sprints and burpee broad jumps and his body needed to jettison some extra weight just as he launched into the mile. #you’redoingitright
Thanks for the opportunity to Q, Kirk.
(Since this is posted on TalkBox’s behalf, I feel the need to add that the laps were horrible, complete and utter BS. I may have let him know that in a less than genteel manner. Brushback may have PR the opening mile. Same for Sundancer. All were moving quickly. Small but tough group today for a difficult workout. Well done, TalkBox.)
Announcements:
Haywoodstock/24 Hours of Booty – Coming up Friday 7.24
Address is 1645 Queens Road West. Find a spot to park on some neighboring streets and walk over. Bring your M’s and 2.0s for music by the Thompson Brother’s Band (bluegrass), BBQ, keg refreshments and your wallet. The F3F needs you.
Edited to add link: FREE BEER
TalkBox
5 Pax plus 3 in spirits didn’t let an all night bender at PNC Pavilion keep us from sharpening themselves with paver bricks and a concert worth of running.
Here’s what we did – the Thang:
Strawberry Q
Mosey to Basketball Court
SSH x 20
IW x 20
Split up – one Pax in each corner:
1st corner – brick/merkin agility ladder
2nd corner – diamond merkins w/bricks
3rd corner – Flutter press with brick
4th corner – dying cockroach with brick
Rinse and repeat.
Teddy Q
3 sets of suicides on the basketball court to warm up
frontwards
backwards
side to side
Mosey to the hill for some hill work
5 sets of backwards up the hill turn and run 20 yards for 5 burpees.
Repeat 5 times
Mosey to the front of the school
7’s – 6 jump ups / 1 merkin
Strawberry Q
Mosey down to truck…basketball court to collect bricks
Back to side of school for peoples chair: Arms out front with bricks; air raises x 20; right leg up and air raises; left leg up and air raises.
Partner up for brick wheelbarrows – Start at one end of the school (side) traverse to other end. Flapjack and back. Frazier for lunge walk / brick.
Brick Shot (brick version of snapshot) – Squat and shot put brick. Broad jump; then lunge walk. up and back between trashcans.
Teddy’s Q
Track work – 2 times around
1st loop- Indian run around the track.
2nd loop – Mosey to each corner; 5 burpees (20 total)
Ab work:
Dolly x 10
Flutter x 10
Freddy Mercury x 10
Crunch x 10
LBC x 10
JLo x 10
1 minute plank
10 merkins
Moleskin:
– Great work by all Pax; but special shout out to the 3 that pulled the all night rave at PNC. Bananas gets a pass this time.
– For the hard chargers; YHC and Teddy thought that breaking the workout up in 15 min. intervals for strength and cardio would be well received.
– Small but great group today…including our dear S. Charlotte leader who actually did most of the exercises so we must have had a good mix.
– Good to see Frazier mending well. Glad the bricks didn’t cause a setback or there would be some angry BRR runners at YHC.
– Teddy’s free agency ended with a sweetheart deal from S. Charlotte’s BRR all stars. Terms not disclosed by press time.
– Had a lot of fun splitting Q; and leading this AO. Thanks for TR for the great sendoff.
Annoucements:
– BUGVERGENCE!!!!!! If you’re in town you cannot miss this. It’s going to be much better than Dirt Bunkley or whoever was playing Friday night at PNC.
Warm up run
· 2 laps around the building – stopping for merkins – 5,10,15,20 and back down to 5
COP
20 SSH
20 IW
20 small/large arm circles
20 MC
20 LSS
Partner run/exercise
Partner 1 run through school parking lot, partner 2 does called exercise until partner returns
Round 1
· Front Pull-ups
· Squats
· Diamond merkin
Round 2
· Chin -ups
· LBC’s
· Flutters
20 Crunchy frog
Round 3
· Wide front Pull-ups
· Carolina dry docks
· Wide merkins
We finished out with some sprint/walk lunge across the parking lot
Posted on behalf of Franks