18 men signed up for another round with #F3FastTwitch.
The Thang
Little baby jog around the parking lot before taking Strawberry Lane out to 51. Right turn onto 51 with a brief stop at Serendipity for a plank and 10 merkins OYO. Mosey farther down 51, right turn onto Raintree Lane and then a left onto Willow Point. Gather in the parking lot for the Raintree soccer field for COP:
Mosey to the first street sign on Willow Point for instructions:
We did this 4 times. Then ran a suicide round to and from the street signs. Willow Point is about 1/4 mile in distance.
Back to parking lot for a little Mary: LBCs x 15 IC, Straight leg lifts x 15 IC
Then mosey across Willow Point to the little office building on Raintree Lane. Run up the stairs, across the top, down the stairs, merkins in the parking lot.
Start the run back to base. We stopped at the base of a few hills along the way for some AYG sprints to the top. Finished off with some people’s chair, with multiple 10 counts, much to Header’s chagrin.
COT
Moleskine
Holding true to a promise YHC made to himself a while back, we did not go down to the track for our sprint work. Instead, we chose the 1/4 mile stretch of Willow Point that runs behind the Arbo. At one point, Alf noted “that’s the back of the building where I go tan”, unless YHC heard it wrong. Some fast guys out there this morning. Swift has very little chance, unless Bratwurst calls for some sort of random drug testing leading up to the speed challenge.
Some guy walking along Willow Point literally jumped into the grass as we came barreling up behind him during the sprints. Sweet revenge for Soul Glow, who remains in therapy, still suffering the effects of the bunny suit man on BRR leg 10.
The suicide may have been the longest one of all time.
For some reason, been eyeing those steps of the little Raintree office park a little while now. Figured we’d try them out…a little reminiscent of the circuit work we sometimes do at Centurion. Sorry Pro, we did not do bunny hops up the steps…perhaps you can do that, if you ever Q FT…or show up again, for that matter.
A good group of guys continue to post at FT. Speed and endurance are growing. Strong on the merkins too…after all, someone’s got to carry the dry heaving Meatheads and the beautiful models out of those burning buildings.
Announcements
20 PAX for Bagpipe. Men rolling into the lot until the last minute. 15 Swift guys were already in the gloom. Forecast calling for chance of rain. YHC figured the PAX would enjoy some parking deck work.
Thang
Mosey from Vine over to the closest parking deck. Up to the top.
COP
SSH x 20 IC
IW x 15 IC
Merkin x 10 IC hold plank
Werkin x 10 IC hold plank
Pretty Boy Floyd Mayweather Alternating Rib Shots x 15 IC
Jump Squat x 15 IC
Mosey downstairs to basement level and back up to level 2
Triple Nickel
Run to top of one level on ramp/5 Jump Squat/Run back down/5 CDD/5 repetitions
A few guys did 6 reps to finish with the six: Dear Abby, Cane, Margo, YHC and a few others
Plank-o-rama to wait for six
Mary
All to 20 IC-hold at 6 inches after each: Flutter/Dolly/Heels to Heaven/6 inch hold/3-10 counts
Short Rest Sprints
Sprint up one level at a time. Short Rest. To top level (3 Sprints)
Plank-o-rama. 10 Clurpees OYO
Mosey back down to street level entrance. Squat Plank. 3-10 counts
Alternating Bear Crawl/Burpee Broad Jump
Start with Bear Crawl to first pillar. Switch to Burpee Broad Jump to 2nd pillar. Repeat to top of level.
Repeat Sprints to top of deck on short rest (4 sprints)
Plank-o-rama. Mosey back down to the street level entrance. Continue mosey to launch lot.
Merkin x 10 IC
Flutter x 15 IC
Merkin x 9 IC
Rosalita x 15 IC
Merkin x 10 IC
Heels to Heaven x 25 IC
COT
Moleskin
A lot of chatter pre-workout about how awesome the Mud Run was this past Saturday. The guys who participated had an awesome time and A51 had a strong showing. 55 PAX. A51 teams did very well. YHC gave a few plugs for the next Mud Run in October. Goal is 80 PAX. Strong crew out there today. Dear Abby ate a huge bowl of Wheaties and was ready to crush the deck work. Great group of guys today, as usual for the Bagpipe workout. Swift PAX joined us to finish up with merkins and Mary in the launch lot. 35 total between the 2 workouts. Great job men. Thanks to Stumphugger for taking us out this morning.
Announcements
Swift Mile Time trial. Open to all. Fast Twitch will converge for a bit of competition. Community House MS. See weekly email, Twitter, or website for more info from Bratwurst.
2nd F. New group to meet at Einstein Bagel 4/28. Book is True Measure of a Man.
F3 Golf. 4/30. Sign up if you can make it.
THE THANG
COP
A mosey off to the north side of the school (or is that south), to circle up for a little warm-up and a lot of stretching… what the he**? Yes, stretching, which gives me an opportunity to name something… so, anyways, here goes.
THE RUN (for real tho’)
And off to the park we headed… stopping half way for a little, actually a lot, of PLANKORAMA
Then a sprint
THE PLAY (for play play)
Quick circuit time at the playground
WE’RE COMING HOME
Indian Run toward home base, with half way being the target…
At the halfway point, PLANKORAMA!
Run the rest of the way in, circling back to ensure we arrive as a group
MARY Led by the Udder himself…
COT
Announcements including : F3 A51 Golf, BRR starting up, etc…
Basecamp seeking Q’s http://bit.ly/F3BasecampQ
Prayers By Insomniac
AND WE OUT!
Swift will launch at 0515 on Tuesday morning from the Vine restaurant at the Ballantyne AO. It’s that Spring time year again, post Mud Run and in the lull before the BRR. It’s time to test the fitness level. Bring your smokeboots and a stopwatch.
We’re pointing towards a 1 Mile Time Trial next week on 4/21 at Community House Middle School. To prep for that, we’ll focus on 1 mile race pace (a.k.a. R-pace) this week. Come prepared knowing a goal for a 1 mile race pace. This calculator may help if you’ve done any recent races – http://runsmartproject.com/calculator. If you did the 1 Mile Time Trial with us last year (which will be exactly 6 months ago next week), here are those results – http://f3nation.com/2014/10/21/fasttwitch-clips-swifts-wings-all-pax-better-for-it/ .
Weather was perfect, disclaimer was issued, and the protocol for waiting on cars streaming in late was confirmed: ‘Run away.’
15 Pax headed for a warm-up lap of McKee Road Elementary.
The thang:
Lap of MRE, stopping 3X for 20 Merkins each.
Circle Up, IC:
20 Merkins.
30 SSH
30 Imperial Walkers
The Flutter – @30
30 LBC
Head for the blocks, pair up, line up on the sidewalk for some running and block hefting.
P1 – to the pole and back, while P2 does the called exercises – flip flop:
Merkins
Squats
Curls
Tricep extensions
Military Presses
Plank it up and gather for a run over to the wall:
Plank cycle, hands up, hands back.
20 Merkins IC
Peoples Chair, shoulder presses @50 IC – left leg up, right leg up –
Back to the blocks
Plank cycle, hands up, hands back, 6″, while we assemble
P1 – to the pole and back, while P2 does the called exercises – flip flop:
Merkins
Curls
Military Presses
Cinder Block Burpees
Plank it up while we finish up, blocks go back, and jail-break it to the parking lot.
Much fun was had by all, even Franks. A winky-free Q and 14 PAX welcomed FNG Cletis – you can recognize him by his striking resemblance to Tackleberry, a close second place for his F3 name. Say hello when you get the chance.
The SF was planted, and 18 men set out for another painful trek through the DMZ….Bushwood, due to the long drive to the AO, joined us a couple minutes later.
The Thang:
Run to Carmel MS for COP:
SSH x 25 IC
Slow Squat x 20 IC
MC x 25 IC
Flutter x 20 IC
Jog to south entrance to school off Camilla
Instructions given for the mile run down Camilla to Morrowick – 5 Burpees & 13 Squats at each speed bump (6 or 7 of those).
Plankorama at Camilla/Morrowick – Q’d by Kirk, who got a little confused between Southern Gentleman & Yankee Aggressor.
Jog to corner of Colony/Morrowick.
Dancing Chilcutt x 13 IC
Partner up for the following:
24 Street Lights on the mile stretch of Colony between Morrowick & Carmel.
Partner 1 runs to 1st light, 5 H-R Merkins, plank until Partner 2 runs past to 2nd light and starts his 5 H-R Merkins, Partner 1 runs to 3rd light, and so on, and so on. Should have been 60 H-R merkins for everyone along with the uphill mile run.
Agony & Silent Bob Q’d some Mary while waiting on the six.
Jog to CAC lot for some more Mary.
High Slow Flutter x 13 IC
Makthar N’Djaiye x 13 IC
Knee Up x 13 IC
Cumberland County Viaduct x 13R IC & x 13L IC
6 Count Burpee x 13 IC #noflyingsquirrels
COT
Ye Olde Moleskine:
Solid group of pax this morning. Kirk, Agony, Bushwood & One Eye led the charge down Camilla. Glad you caught up with us Bushwood.
T-claps to the pax posting after the MudRun on Saturday – Baracus, Hopper, Dear Abby, Bushwood. Am I missing any others?
Good bit of mumblechatter, but methinks the pax got their money’s worth. We covered about 2.5 miles. Someone who had a Garmin or some such may have a more accurate distance. Didn’t plan on calling any burpees, but yet we did 40-50 along with 60 H-R Merkins, & just shy of 100 Squats. I even caught some grief for calling Flutters twice.
Agony ditched the camo pants in favor of camo shorts & claimed he can still camouflage his #refusenik ways.
Special welcome to site FNG’s La-Z-Boy & Fraggle – come back soon gents.
I always say it yet it always bears repeating — it’s a privilege to lead the pax.
Thanks to Skywalker for a great prayer to take us out into the new week.
Please remember Chelms’/Abacus’ brother Bill in your prayers – healing, mercy & peace.
Pray for Zip-a-dee’s continued healing and for M. Ice 9’s continued healing.
Also, my mom would have turned 74 today. She died nearly 20 years ago. Please pray for my brother who is still angry that the Lord called her home at the time of His choosing rather than ours. Pray for his salvation. Selfishly, I want all my earthly family to be reunited one day.
“Let us then with confidence draw near to the throne of grace, that we may receive mercy and find grace to help in time of need.” Hebrews 4:16
Announcements:
Re-launch of F3 in Buckhead this Saturday at Chastain Park Q’d by Agony #oldstompinggrounds & Snowflake. EH your Atlanta pals.
F3Golf – Thursday, April 30th to benefit F3 Leap. Please sign up.
Voodoo’s your pain administrator next week at #F3DMZ.
We started as ten eager to take on the Friday fun with frisbees in hand and somehow by the end we were 11.
The Thang:
Mosey around track- karaoke, backwards, etc.
SSH x 25
Hill Billy x 25
Merkins x 20
Low slow Squat x 20
Partner up: PT #1 Lap, PT #2 Stairs flap jack x 3
Plankarama
To G-ma Mountain: Up n Down combined 100 pullups, and 100 merkins with Partner
Mary: LBCs, Dolly, Flutter, Heels to Heaven with protractor (Double E special)
Frisbee Fun Time: Frisbee hairburner relay- 10 yd and back, 20 yd and back, 15 yd and back, 10 yd and back.
100 yard dash- AYG
Jailbreak home
COT
Naked Moleskine:
Double Ds and Double E posted for the first time together….looking for a Double F and Double G ??
Mr. Brady somehow someway, appears out of nowhere at the end. Pehaps he was in stealth mode the whole time.
Freedom EH’d his “funky bass player” now known as Downtown. This 26 yr old (hate, hate) was very strong on the pull-ups and 100 yd dash as the end. Perhaps can give Joke and Lobsta Roll a run for the title soon. Hope to see you back out in the gloom, Downtown.
Prohibition and YHC had to take it somewhat easy with the Marine Corp Mudrun staring at us on Sat.
Frisbees from the dollar store tend to heat up on the turf…had to bring out the fun for Friday.
Solid take-out by The Horsehead, Thanks HH!
Six PAX decided against going to the beach or Disney World, and posted through some rain drops for the weekly edition of KB pain known as Skunkworks.
Where we were originally five, Scratch-n-Win missed his turn in, whipped a Uee (sp?), and joined us to make an even six.
Disclaimer given, we’re off.
Mosey to field in front of school for Warmup SSH x 31 IC (oops) IW x 30 IC Merkin x 15 oyo
2 handed swing x 20
Wide arm Merkin x 15 oyo
High Pull x 10 (R) 10 (L)
Diamond Merkin x 15 oyo
Halo x 10 (R) 10 (L)
Dive bomber Merkin x 15 oyo
Two groups of three for the Main Event
Partner 1 does called exercise in warmup field Partner 2 does called exercise at bottom of steps of upper parking lot
Partner 3 runs in between as timer (+/- 150 yards)
Round 1 – 2 handed swings (field); Goblet/T-bag squats (parking lot)
Round 2 – Alternating shoulder press R/L (f); Louganis (pl)
Round 3 – Lawn mowers R/L (f); Romanian dead lifts/Good mornings (pl)
Round 4 – Flutter press (f); Snatch R/L (pl)
Circle up for seven mins o’ Mary:
LBC x 30 IC
Mason/Russian Twist w/KB x 15 IC
Fluttah x 20 IC
Protractor (Pax call angles; anywhere from 5 – 180 degrees)
1 minute plank
Done
COT
BOM
Moleskine
Spring break and/or the rain kept many of the SW regulars in the fartsack this morning. Whitesnake came out for his first installment of Skunk, nice to have you out and hope to see you again soon, brother. Funny thing about that is, Drop Thrill EH’d him to Skunk, and my man didn’t even show. DT, watch out, Whitesnake said he’s got something coming for you that David Coverdale would be proud of.
Two groups of three provided a good outlet for mumble chatter with the person you were always stationed with, good 1st F and 2nd F as well. Everyone pushing out there as per the usual.
Les Mis, thanks for taking us out in prayer.
Harley, thanks as always for the chance to lead THE SkunkWorks.
Announcements
Sign up for Golf
Good luck to all in Mud Run this weekend
Posted on behalf of Puddin’ Pop
9 men gathered in the gloom for a slightly different than usual rendition of our weekly tradition. Quick disclaimer and forecast of the workout was given and into the gloom we began.
COP
Run 1.6 miles to flyby/convergence with #F3DeathValley. Stopping along the way for various pain stations to allow the PAX to regroup.
Converge with #F3DeathValley (see their backblast for what we did there:http://f3nation.com/2015/04/08/blocks-prodigals-fly-bys-and-hi-jacks/ )
Run 1.6 miles back to #F3Anvil
Quick COT
Moleskine
– Mid-day Tuesday I received word that our brother Zipadee was going to make a surprise appearance at Death Valley, and in fact it was requested that we make the trek on over in honor of his road to recovery. I immediately knew we had to do it. For those who don’t know, Zip has been one for the PAX for longer than most of the guys in Area51 – he started F3 when it was a metro thing, and has been a constant figure in Area51 for the 2.5 years I’ve been a part of this thing. Recently, he had some medical/physical issues, and has been the subject of much prayer and the recipient of much PAX attention, encouragement and support. Knowing just a little of what he’s been through, it was tremendously encouraging to see our old friend return to the gloom and resume some of his old hijinx. To put it bluntly, I missed him and I wanted to see him. So, we did. Most of the time, the workout is the focus of our weekly/daily meetings. This day, we were reminded that there is a little more to this whole adventure than just the physical exercise. As we journey through life, God has put us in each other’s life to be, among other things, an encouragement to one another #ISI. Most of the time, life is more about others than about ourselves #Iam3rd. That’s at least part of the reason I as Q of this workout wanted it to be more than just a workout today. Don’t worry, back to business as usual next week.
With many of our brothers off to put their mark on the 2015 Spring Mud Run, The Rock, Day Zero, Olympus and Ascent all converged at Olde Providence for some running, swinging, pushing and pulling.
Here’s the thang:
COP:
SSH – 20
IW – 20
Slow Merkins – 10
Arm Circles – 10 forward, 10 reverse
LSS – 10
Gullah Q:
Grab a KB or two and mosey to track. Partner up. P1 does called exercise at this end, P2 runs to playground and does other exercise. Repeato for 5 minutes.
Round 1: 10 Two-Handed KB Swings, 5 Burpees
Round 2 – no running: 10 Two-Handed KB Push Presses, 5 high pulls per side, 10 Goblet Squat, P2 planks, then switchero
Round 3: 10 Good Mornings, 5 Diamond Merkins
Swiss Miss Q:
Grab bells and mosey to bigger playground with some lunge walks and/or shoulder shrugs. Partner up. 10 minutes AMRAP: 5 partner-assist (as needed) pullups (modify to supine pullup), 10 merkins (modify w/incline), 15 squats (extra credit: goblet squat – must use same KB and do goblet squat all 15 squats each time for full EC)
Form close circle, count off by 2s for some KB “Hot Potato”. Once around clockwise. Once anti-clockwise.
Hairball Q:
Mosey with the KBs to the small track beside the parking lot. Split into groups of 3 for a set of grinders with a called KB exercise at each end.
Lap 1- End A: Merkins, End B: Pullovers with KB,
Lap 2- End A: Deck squats, End B: Two-handed swings with KB,
Lap 3- End A: Russian twist (extra credit with KB), End B: upright rows with KB.
LBCs until the six finished up.
Circle up for 6 minutes of Mary in the track infield. J-Lo x 12 IC (Hairball), Flutter x25 (Young Love), Sit-ups x 10 (Les Mis), Slow Freddy Mercury (High Tide)
COT
Moleskin
– Lots of strong work out there. This workout had something for everyone – running, KBs, trash talk. T-claps to Les Mis and Radar’s 2.0s for posting and running circles (literally) around their old man.
– Thanks to Byron for digging into his traveling gym to supply is with additional KB’s.
– Gullah had some devious plans on the field, but the clipboarders beat us there by 10 minutes. Hairball suggested a hostile takeover, however they had archery equipment (seriously), so we called an Omaha and found some alternate turf.
– Lots of mublechatter during the hot-potato rotations judging the size and décor of several KBs that made the rounds a couple of mention – own up or sound off in the comments: the massive (deceivingly light) plastic bell, the hello kitty KB (Hairball)
– Thanks to Stay Puft for the send-off prayer.
Announcements
Take advantage of a great BRR training opportunity for the “Tread Nightly” after-dark trail half marathon & 4-miler at the Whitewater Center on Friday, June 19th. Races start at 8pm, beer and 2nd F opportunities afterwards. Sign up: http://usnwc.org/play/whitewater-race-series/tread-nightly/