15 brave souls met up at 5:30am for the 2nd installment of the Murderhorn Challenge. It’s pretty simple really: how many times can you run down and up a 1/4 mile hill in 45 minutes.
The Thang:
Run to bottom of Murderhorn and 10 hand release merkins; run to the top and 20 LBCs. Rinse and repeat until time.
We did have time for circle up – merkins x 20 and Dolly x 30
Moleskin:
Very unimaginative workout, but equally as effective. It’s been a while since we had the first installment of the Challenge – Turkey Leg is the king at 11 times. That record still stood afterwards, but Spackler did prove that a little Mexican food, Tequila, and Beer wouldn’t stop him from lapping most of us en route to 9 times up/down #beastmode. Not a whole lot of mumblechatter except from Bananas – brother certainly has fitness and fellowship down pat! Every PAX who ran the first installment beat their personal best. Tclaps to those and the V-MurderHorn challengers! Not counting, but I believe our AO was the big winner on numbers this AM. Guess YHC pre-tweet was effective (or most don’t twitter). As always – I am honored and humbled for the opportunity in leading a great group of brothers in Fitness and Faith today (Fellowship award belongs to Nanners as always)
9 PAX got beatdown by Heartbreaker. #Cruel
The Thang:
Mosey to front of Theatre – circle for warm up
25-SSH
15-Merkins
5-Burpees OYO
30-LBC
20-Mason Twist
Mosey to Fountain and partner up
Partner one = run around building; Partner two = called out exercise until your partner returns. Flapjack / Rinse and repeat with another called out exercise.
Exercises: Dips, Incline Merkins, Jump ups/Step ups, LBC
Lunge walk to parking lot; 10xMerkins
Indian Run to side of theatre for Peoples Chair with 30x air presses
5x decline merkins with feet on the wall; into balls to wall; walk back down to ledge for as many decline merkins that you can do (~ 5 before blood rushes to head to the point of passing out)
Dean Smiths aka 4-Corners aka 17’s: LBC & Merkins
Strawberry takes last 10 minutes:
2 x suicides; 1x suicide running backwards (should we call that a backside suicide?)
Circle up for Mary: Dolly x 40
Puppy Love led bicycle x 30
Thank gosh it’s over!
Moleskin:
Heartbreaker wore us out today. YHC forgot my own name at COT and said that I was he. #embarrassing but understandable after his Dean Smith aka 4 Corners aka 17’s led beatdown. Love that workout and hate it at the same time (shout out to Chelms aka tater tot for bringing it to this AO). Iron definitely sharpens iron. YHC mopped up the last 10 minutes with some running and Mary. Puppy love finished us all off with his killer bicycle work (never cycling with that guy! #leftbehind in 1st 5 minutes). Heartbreaker is finding his groove in leading – everyone is welcome to volunteer him for more leads! It was a pleasure and an honor being able to take us out in prayer.
14 PAX escaped the lure of their FartSacks for their dose of daily DownPAINment at Death Valley and to collect their lumps of coal early.
The Thang:
COP
12 Days of Christmas
Head over to the rock pile (yes there is one) and choose wisely the appropriate sized lump of coal for the 12 Days of Christmas. Mosey to the football field and line up along the sideline.
Circuit Work
Mosey to the ball field bleachers, stopping to deposit the rocks on the way to their rightful place and complete 4 rounds of the following circuit of exercises.
Mary
Return the parking lot for some Mary.
Moleskin
Announcements
Ok, under the tutoring of the ‘Wurst, YHC is laying the framework for this week’s Devil’s Turn. The plan is in line with the overall Joe Davis 5k/10k training.
Devil’s Turn will be launching at 0515 on Thursday from the traditional 4 Mile Creek Greenway parking area on Bevington & Rea Rd. We will be headed to the South Charlotte Middle School track and back.
Plan is for intervals at Threshold pace. Threshold pace is defined as “Comfortably Hard”. Find yours here at the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator athttp://runsmartproject.com/calculator/instructions/).
Suggestion – warm-up 1 mile on the way to South Charlotte Middle School track. Do some strides if needed. Then the work begins:
Option 1 (for the 5k inclined): Proceed the rest of the way to the track and around the track for 1 mile intervals with 1 min rest in between. Aim for at least 3 intervals.
Option 2 (for the 10k inclined): Begin after the 1 mile warmup, into 2 mile intervals with 2 min rest in between. Aim for at least 2 intervals.
Be back for COT at 6:10 am.
The Overall Objective – We are taking on a 6 week 5K/10K training schedule that targets the Joe Davis Run. The only difference between our 5K and 10K training will be the number of sets / repeats recommended. All training is done at your personal pace that should be based on any recent race entered into the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).
You will find the complete Training Plans at the link http://goo.gl/0rSSfQ and YHC can explain them more tomorrow morning during 2nd F warmup/cooldown/COT. On the tab “5K (Daniels reduced)” there is a plan that you can use if you are a Beginner to Intermediate runner and just targeting the 5K. If you are an Intermediate to Advanced runner targeting the 10K or 5K, follow the schedule on tab “5K to 15K (Daniels)” that will take you through Joe Davis run and on to the Spring Mud Run. Save the spreadsheet, download it, whatever, use it as your own.
That is all. Don’t worry about the temperature tomorrow, you will be warm.
Our man POP (Pastor of Pain) had his virgin Q at Bagpipe Tuesday. Nice job on the disclaimer adding that he’ll be praying for the PAX with what he had in store… nice way to get us going!! Here is what we did.
The Thang:
30 Side straddle hop
20 Imperial Walkers
20 Merkins
21 Mountain Climbers
Hold Plank / Recover
20 Jump Ups
20 Decline Merkins
Plank it Up
15 Jump Ups
15 Decline Merkins
Plank Up / Recover
20 Jump Ups
20 Dips
Plank
15 Jump ups
15 Dips
Plank- Right arm, Leg, Left arm, leg High.
50 Burpies w 5 Jump squat sprints
Partnered up Partner 1- Sprint up grassy hill, 5 jump squats, back down
Partner 2- Burpies (rotate until you accomplish 50 total burpies)
Plank Up Recover
Run to the Bridge and LBCs
Partner 1- Run to the bridge
Partner 2- LBCs
Rotate
Handoff to Soft Pretzel. Mosey to back parking lot for merkins and Mary.
Do 2, 4, 6, 8, 10 merkins in between called exercise. Go around the circle for PAX choice: (all IC) flutter x 20, heels to heaven x 15, rosalita x 20, Freddie Mercury x 20, Mason twists x 15.
Line up and do: bearcrawl halfway across, 20 squats, bearcrawl rest of the way across. Come back with lunge walk halfway, 10 burpees, lunge walk rest of way.
Mosey back.
Moleskin:
Great to have a new leader for Bagpipe and POP did a great job with his first Q. PAX were smoked too! A big group as usual at Bagpipe and everyone brought their effort. Nice job!
Announcements: Sign up for Joe Davis Run! This is a great event and it felt great last year to see the support from F3 and Area 51.
It was a brisk but comfortable morning. 19 brosefs escaped the fartsack for what was sure to be a smoker…at least as hoped by the Q. Here’s what went down…
The Thang
Quick disclaimer given as no FNGs…let’s mosey….butt kickers, high knees…enough of that…circle up.
COP
Settle-in gents for some pec work…
1 mile from our destination where we stand….follow me on a fast mosey….and enjoy the burpee mile on the way
Playground circuit – 3 rounds
alrighty, now we got to get back, but before we go…4 super burpees OYO
Sweatbox set
Mary
COT
Thanks for the great takeout YL. This time of the year it is important to focus on all the blessings we have, and to pass on our abundance to those in need both locally and globally. God is great!
Announcements:
11 suburban assassins posted at the drom for a little Wednesday calisthenics.
The Thang
20 ssh
20 Merkins
15 Imperial Walkers
Mosey to picnic tables
3 rounds
20 step ups
20 decline Merkins
5 burpees
Mosey to back football field
Partner up
P1 run 100 yards out and back
P2 maktars
Flapjack/Rinse and Repeat
P1 bear crawl 25 yards and run back
p2 diamond merkins
Flapjack/rinse and repeat
Indian run to front lot/road
20 Carolina dry docks
Run to back lot
10 burpees
Split into 3 groups
1 at top of lot (squats)
1 at bottom (man makers)
3rd group run and relieve
4-5 rounds
Back to COT
6 MOM
Recover
Moleskin:
Fun group with Tiger Rag and Run Stopper providing celebrity appearances. TR busted out a beautiful T-shirt that had a photographed screen printed camel and hump daay spelled out in 100 font…class. We named FNG Hot Tub, you can ask him why, crazy story!! Nothing weird going on out here with Hot Pants and Hot Tub being two of our newest recruits. This is an awesome site and it is assuming a mumble chattering atmosphere as you might imagine. Sound off on anything I missed. Thanks for allowing me to lead you fellas, always an honor.
13 PAX headed out into the Gloom at 0515 from the Vine Restaurant for the weekly speed session known as Swift.
The Thang:
Moleskin:
Announcements:
26 chased it down and killed it this morning.
SSH x 20 Warmup complete
10 swings
10 goblet squats
15 swings
10 goblet squats
25 swings
10 goblet squats
50 swings
10 goblet squats
10 swings
5 snatches each side
15 swings
5 snatches each side
25 swings
5 snatches each side
50 swings
5 snatches each side
10 swings
10 two handed press
15 swings
10 two handed press
25 swings
10 two handed press
50 swings
10 two handed press
10 swings
10 high pulls 5 each side
15 swings
10 high pulls 5 each side
25 swings
10 high pulls 5 each side
50 swings
10 high pulls 5 each side
10 swings
10 Merkins
15 swings
10 Merkins
25 swings
10 Merkins
50 swings
10 Merkins
On your 6
10 chest press, 10 pullovers
Rinse and Repeat
15 Flutters with Press
20 LBC’s
Handoff to Bulldog for 1 round of Mary and he planks us for ski abs (My Bad)
On your feet
20 Swings
40 Two Hand Press
40 Squats (NO BELL)
40 Merkins
DONE
COT
Moleskin: I planned 0.0 and we executed. I also planned 500 Swings which we accomplished. This was a great group for the intended workout with Probation, Brown, and Chanel showing up for their favorite style of workout which included no running and lots of pain. The COT mumblechatter on the renaming of Wabbit (Arena) was deafening with Brown, Wanker, and Semi-Gloss unable to control their exuberance even though the Q had already agreed with Wanker on Arena. The PAX agreed to rename Wabbit who had to painfully use a W when saying Rabbit 3 times a week. We started the renaming with a fair name only to start back down the proverbial wabbit hole into demeaning and hilarious names. I almost got caught up in the humor but held out due to Wabbit’s good attitude over the last year. You guys worked very hard out there and I hope you’re feeling it! Thanks for showing up fellas! Even you Chanel. For the record, Chanel attended after school detention and knocked out his 50 swings.
16 of us met at the usual Fast Twitch stomping grounds for this weeks episode “Even if you Q it, you can still finish last”.
Plan was quite simple. Constant movement. We meandered somewhere in Raintree and performed what I will now call the “Triple Nickel Loop”
Partner up
Partner 1 does the Triple Nickel (merkins and squats) on Rising Meadow Rd while Partner 2 runs the loop down Rounding Run and back
Flap Jack X 2
Indian Run back to AO.
2 mins of elbow plank
25 LBC in cadence
1 min of elbow plank
The skinny
Am I in good enough running shape to lead a Fast Twitch right now? Nope. So YHC had that going for him. But I would never admit that before the fact. There was going to be nothing methodical/Swift about this day. Just pure madness and utter confusion with the hope the pax got a good workout.
We did a lot of hill work last week. Knew there would be some marathoners attending so I thought I’d keep the hill work to a minimum. Triple Nickel wouldn’t be that much hill work. I thought. Well it took longer to make that Rounding Run trip than was planned. Ole Chelms knocked out 9 times up the hill on the first round. Oh yeah, #Kotters to you. You looked really hurt. Ha. But no, I saw the look in Purple Haze’ eyes and he really missed you. #teary Heard Bout Time say that he finally knows what it is like to play soccer – running the whole time. That was the goal brother – minus the ball. Great to see the unselfish wily vets in Slim Fast and Mr Brady circle back for the #six which included Geraldo and myself. Only to arrive and say, “We got it from here Spack. Go ahead and catch up and lead”. No really guys. I was quite fine with the #six gentlemen as G man and I were sharing that handle today!
Wasn’t a whole lot of other backblast material that I caught. Sound off if you got it. I’m sure Hairball has something. Normally does. Oh yeah, glad to see that you didn’t have to take off being on call and all. Whew. No #Ebola in Charlotte yet.
Always a pleasure. I hate running. Fast Twitch is the worst/best hour of the week.
Announcements
Purple Haze has now been named co site Q to Fast Twitch. Well done.
Then my phone cut off.