Big crowd this week with 25 at Fast Twitch for a festival of miles, hills, and merkins
The Thang:
Warmup mosey down Strawberry to Rosecliff for COP:
Continue warmup run down to bottom of Coburn
Merkin ladder: 1 merkin at bottom of hill. run to top of hill, 1 merkin. run back to bottom.
Repeat up to 10
Continue run up to Bevington. 20 merkins oyo. Run down bevington stopping at every speed hump for 5 merkins. Alternate between wide-arm and diamonds
Run back up Bevington to Coburn. 20 merkins oyo
Run out to 51. 20 merkins oyo; mary while waiting
Run up to Davie Park; 20 merkins while waiting.
AYG run back up to Strawberry; loop back for 6.
Mosey back to start point.
Mileage: 6.5
Moleskine:
Announcements:
Joker is still in need of two more volunteers to help with a workout at Alexander Youth Network this Saturday from 4-5PM. If you are interested, or have questions about it, email him directly at shawn.heath@duke-energy.com
Race Saturday morning, for Brain Cancer Research Marshal Park. 8am; http://events.braintumor.org/charlotte-brain-tumor-race/
20 paxs came out for an Epic Q
COP
25 IW – CAD
10 Merkins – CAD
25 Mountain climbers CAD
Something else I can’t remember
The Thing
Mosey/Run to Rain Tree Entrance
Plankorama
Mosey over to the two story shopping center for the BLIMPS
2 groups.
1. Burpees 5
2. Lunges 10
3. Imperial Walkers 15
4. Merkins 20
5. Plank Jack 25
6. Squats 30
Running between each set. Then in reverse back down to Burpee
Run back way to AO.
25 Merkins at first street
20 Squats at the second street
AYG back to the AO
Peoples chair with 100 presses
MAry
Bunch of stuff
COT
Moleskin
YHC was a little nervouse because I had a client dinner on Tuesday and wasn’t sure how it was going to go. We always go either to Davie or some sort of cinderblock thing when I lead. This time I decided to mix it up. That sure blew up in my face. You have to have thick skin if you q at Death Valley, tons of chatter about the length of my shirt and several other words.
Decided to try the blimps out because it wa a good workout that happened at another site. My instruction was a little off and could have been better but I was trying to speak over Busch and Spackler discussing which hair products they use.
Was glad to see the rest of the pax really pushing hard and trying. Thanks for bearing with me. I like to try new things.
2-FNG’s, Disclaimer given:
COP -Squats x20
-SSH x25
-IW x20
-Merkins x15
-Mountain Climbers x20
Mosey, Stop 5 Burpees on your own, continue mosey to the far Football Field
Field work: sprint 20 yards/Merkins x10, all the way to the other end zone
: sprint 20 yards/Jump Squats x 10, all the way to the other end zone
: sprint 20 yards/LBC x 20, all the way to the other end zone
Sprint to Mid-Field for Jack Webb Ab’s- 1 Heels to Heaven/4 LBC……all the way to 10 H2H/40 LBC
Mosey, Grab some Curb and a little room for Wheel of Merkin- 5 Merkins in each rotation for a total of 20
Picnic table outside of Cafeteria for some Partner work: Partner 1 runs to the far end of the Football Field and back, partner 2 does an exercise, then flap jack. 3 rounds consisted of Dips, Step ups, and Incline Merkins
Make our way to the large Parking lot, created 2 single file lines, 1 partner in each for some good old fashion sprints. Partner 1 runs and planks at the Launch spot, partner 2 does Squats while they wait.
Circle up for some Mary- Dollies x20, Russian Twist x20, Rosalita x20, Flutter x20, 5 Burpees on your own to finish it off.
Moleskin:
-Great to see 2 new brothers out today -Pommel Horse (Robby), & Doc McStuffins (Marcus)
-Little bit of mumble chatter during the Jack Webb Ab’s- if you need someone to talk to Bananas love mumble chatter and Crab Cake is always great for a comment or two.
-Great group of 12 out there today
-Keep Stump Hugger and his family in your thoughts as his family is dealing with the loss of his Step-dad
-Appreciate Big Tuna for taking us out
-Thank you for the opportunity to Q
Announcement:
-Mud Run Bus sign up is coming soon. Talk to Mermaid with any questions.
-If anyone is going to Stonehenge on Saturday, please bring a case of water, there is a crew heading down to Columbia at 7:15 after the workout to give assistance. Sounds like a good Clown Car Parade is heading down if you want to join.
The kids showed up at 0515 (well most of them anyway), wanting to grow up to be healthy mountain goats we set off for the thang:
1 mile warm up (to the gravel road and back) to the parking lot
Dynamic stretching (toes/heal walks, A skip, high knees, butt kickers) with increasing speed jog outs after each one.
To the track for an overly lengthy Q explanation of:
400M at your I pace (should 1 mile time plus 20-30 sec or so) followed by a 100M recovery (at whatever pace is needed) x as many as you can do in 25 min
YHC got the sense this was pushing people when 20 min in many pax asked how many more times we were going to go around, also means the pax were pushing hard.
A half mile cooldown run followed by elbow planks with a few (10 total) merkins mixed in to do active recovery from the plank
Up to the newly named (but NOT newly christened) “Semi-Gloss Palace” for a 2.5 min wall sit with a 10 sec recovery for a final 45 sec wall sit (yeah, that felt good after running, not).
NMM:
Turkey Leg was burning it up out there as usual, although YHC does have a simple physics question for those more engineering oriented pax, how can someone who doesn’t even weigh 130 lbs have such a loud foot strike? Anyway, always great to have TL out as he is always pushing guys!
A couple of pax commented on how did TR get so fast, good question we can let him answer below.
Freedom was hard at work out there with the after comment of this seems to be working, yes it does, like the rest of F3, it’s what you put into it and you’ve been killing it out there.
Nice to have Icicle and Horsehead out at site FNG’s, this workout starts at 0515.
Buttermaker was keeping pretty close to the front (far enough in front of YHC that I couldn’t keep track anyway).
Booyah was consistent and claimed to be having fun until the calf acted up, stretch and roll, stretch and roll my friend.
Stump Hugger was pushing the F3 Gear in a good way but not as hard as he was pushing it on the track, way to get at it.
The Mouth rolled up and caught the pax after the turn at the gravel lot but that was about all that was heard out of him today (unusually quiet).
Huggy Bear on two days running in a row and still going strong.
Announcements:
Pax leaving from Stonehenge at 0700 on Sat to help with clean up in Columbia.
Joe Davis Run Jan 9, watch for the pre-blast.
Follow Slim Fast (and Prohibition) on their marathon on Sunday at:
chicagomarathon.com and apparently there is also an app for that, Slim Fast’s bib number is 631, if someone finds out the bib number for Prohibition please post in the comments
26 were present to see Header plant the shovel flag on a nice, cool morning at Charlotte Christian. Actually 1 of those guys just came to watch me do burpees at the end of the workout, but he and the other 25 guys were going to get their money’s worth this morning as we started our workout.
We began with a nice mosey back to the football field with a tour of the bleacher steps along the way.
COP
Mosey over to Grandma as we have neglected her for a couple weeks.
Elevens on Grandma Mtn
Plankorama as pax finishes up.
Partner up for some work on the track
Do a little Mary as we wait for the six (LBCs, Dolly). Recovery and mosey to the playground
Head back for COT – AYG for the last 100-150 yds
Done
NMS:
Announcements:
21 Pax (including FNG – Coyote Ugly) enjoyed a cool Thursday with my brick collection. Maybe one day I’ll take them out of my truck and spare the pax a day of coupons; but not today.
The Thang:
Mosey to lot in front of Smoke – Circle and disclaimer:
– SSH x 20
– 5 Burpees OYO
– Heels to Heaven x 20
– 5 Burpees OYO
– Imperial Walkers x 20
– 5 Burpees OYO
– Dolly (hands behind head) x 20
– 5 Burpees OYO
Mosey back to Truck for a brick paver per person
Mosey to front of Theatre
– Lung walk with passing brick between legs each step. If you drop the brick – all pax do 5 burpees.
– 5 rounds of burpee penalties later we planked until the 6 arrived.
Mosey to side of Smoke
– Merkin ladder small lot from 15 down to 1. But we had to audible to end at 5 because I was afraid that I wouldn’t make it. I believe all pax were thankful.
Mosey to theatre for people’s chair
– Raise and hold bricks for 10 count
– 25 count air presses
– Hold bricks for 10 count
– Raise right leg – 25 count air presses
– Hold bricks for 10 count
– Raise left leg – 25 count air presses
– Hold bricks for 10 count
– 50 count air presses
Mosey to hill for 4 stop suicides with brick in hand – Rinse and repeat.
Return bricks and Mary:
– All 20 count: LBC, Freddy Mercury, Rosalita, Flutter, Russian twist, Protractor
Time
Moleskin:
– I really enjoyed leading you men today. I have continued to miss more workouts than posts so it was great to be out there. F3 is truly more than just a workout; the fellowship and brotherhood are something special. We are typically not a mubble chatter group on Thursdays, but we all enjoy each other tremendously – probably why we’re averaging great numbers on a week end and week out basis. Good to see some newer faces – we’ll get you guys leading before you know it. The upcoming Q schedule has some great upcoming leads – can’t wait to see what’s in store. Thank you for letting me take us out and pray for our F3 brothers in Columbia, and anyone who needs a helping hand.
Annoucements:
– Trip down after workouts to help Columbia brothers who had major damage. If you cannot make it, please donate to the gofundme site. Go to website for link.
A beautiful morning to swing our bells. We had a record 24 PAX show up strong.
This should warm things up – 10 KB Swings, 5 Merkins, 20 KB Swings, 10 Merkins, 30 KB Swings, 15 Merkins, 40 KB Swings, 20 Merkins, 50 KB Swings, 25 Merkins.
Workout:
3 Rounds, 10 Reps each
Recover with 10 Burpees then:
3 Rounds, 10 Reps each
Cooldown: 50 KB Swings, 25 Merkins, 40 KB Swings, 20 Merkins, 30 KB Swings, 15 Merkins, 20 KB Swings, 10 Merkins, 10 KB Swings, 5 Merkins
Finish Strong with your choice of 30 Burpees or your age in Burpees.
For those who weren’t counting, that was 300 KB Swings and 150 Merkins.
Strong work!
Posted on behalf of Happy.
As the ROCKY Theme begins to play from my phone it is time to begin!
THE THANG:
COP with Disclaimer given-
Centipede run (follow the leader) action up and down the stairs at the town hall as we mosey towards the benches behind the school .
Rd 1: 10 Merkins/15 Dips/20 Step Ups
Rd 2: 10 Wide Grip Merkins/15 Dips/20 Step Ups
Rd 3: 10 Diamond Merkins/15 Dips/20 Step Ups
Plank for 6’s
Indian run back to church parking lot –2 lines
Line up on parking space lines, one pax/line on your six
1 partner standing awkwardly above their head
Throw downs x 10 w/ walking the plank (5 Rounds)
Partner 1 roll over and walk the plank to next line to the left
Partner 2 low side shuffle squats to the next line to the left
Partner swap and repeat back to the right (5 rounds)
Plank for 6’s
…10 count from PAX….
7’s Merkin/LBC ladder (6 merkins–1 LBC)
Gather at end of the parking lot
6 merkins- 1 lbc’s run to the top
5 merkins=2 lbc’s run to the bottom
4-3,3-4,2-5,6-1 and done
Mosey to the other parking lot for “Hands of Time”
PAX –heads towards the center feet out in a large COP
All PAX start at 10 degrees off the ground
1st PAX at 12 noon raises to 90 degrees and around the clock each PAX raises to 90 degrees until the circle is complete then drop legs to 10 degrees and continue to hold until we round the clock 4 revolutions
Recover …10 count from PAX….
Peoples Chair against the wall
PAX line up shoulder to shoulder arms out
Bear crawl down the line while PAX hold the arms up high
Finish with 50 count air presses
COP for some Round Robin Mary with 5 PAX calling out Mary in cadence
Freddie Mercury, Rosalita, Flutter LBC and 1 more that I cannot remember
Line up for an AYG sprint according to the # of trains that passed during the post. Oddly –only 1 was heard today. Sprint to the stop sign and back 1 time. As a little Linkin Park (IN THE END) spewed from my phone I knew it was time to call it DONE!
If it didn’t hurt it didn’t work!
MOLESKIN:
Overall a total body, increase your heart rate, keep on moving morning.
As I pulled into the parking lot at 5:11am and did not see any pax I began to worry. Slowly people started trickling in to the point where we has six. I guess the hill route scared everyone away!
Instructions were given as we ran our customary one mile warm up. We passed the same silver Toyota tundra in the apartment complex that we pass every time we do this route. That guy is punctual. As we rounded onto Bevington we picked up The Mouth. Some pax though they saw another strangler but there eyes must have deceived them because it was just a tomato.
Final instructions were given to go at your own pace at the one mile mark and off Haggis went. Everyone was to be back by 6:10am and the goal was to not get lost. Mission accomplished.
Moleskin:
We had a good group of guys out there. Devils Turn is unique especially on hill day since it is easy to get spread out. Haggis had the good idea or bad idea of doubling back at certain stop signs. This work out well as real time instructions could be given about what direction to go since there was no handy chalk. To be honest it was so dark out there the chalk would have been hard to see. Honey Bee is going to have to evolve his method.
Huggie Bear and O’Tannenbaum did not get lost since they were more of the rookies of the route. Both got over four and a half miles.
Cheddar, Mr. Bean and The Mouth set there own pace running together till towards the end. Cheddar and Mr. Bean are part of the new ultra team for the Palmetto 200. Congrats boys on joining in on the fun. It will be nice to have some familiar faces out there.
Haggis set out at a blistering pace this morning. He also ended in a blistering pace. Once again he proves that if you voice your goals it becomes easier to accomplish because others around you push you to hit the mark.
Great job everyone and for those that missed it shame on you. If you want to perform better in the mud runs or any other silly event we do you need to learn to run faster. Devils Turn is a great test.
For those of you doing Thunder Road or Kiawah this is a good way to test your pace and push yourself each week.
Announcements:
Keep Long Haul in your prayers today and over the course of the next serveral weeks as he undergoes shoulder surgery today.
@Area51 is organizing a crew to go down to Cola this Saturday after #F3Stonehenge. See Alf or Haggis about the details. Lets give help when help is needed. One day we may need the same.
That is all. Have a great day!