97% Humidity with 100% Chance of a Sweatfest at FastTwitch
13 of South Charlottes early risers threw caution to the wind and posted for the Power hour that is FastTwitch. With the BRR planted firmly in the rearview – FastTwitch set its sights on the next event to be absolutely dominated by F3 – The MudRun. Seemed like a common theme this week but with only a few short weeks to prep, it’s time to get after it. So here’s how we spent our hour.
The pax was properly disclaimed with one Site FNG Butter in attendance from (Wintson-Salem). Welcome Butter – now follow us.
Head out Hot down 51 towards Davie Park. Circle up in Bottom lot near playground for quick COT to get us properly warmed up for the next 45 minutes of pain.
SSHx30
Grab a partner
Partner 1 – Runs to top Lot and back (appox .4mi each way) while going up/over/or around the two closed gates
Partner 2 – Completes 10 Pullups, 20 Hand Release Merkins, 30 Squats, 40 LBC – then Plank until Partner 1 Returns
Flapjack and Repeato for 45 minutes.
Complete 4 circuits Each
Grab all of the Pax and head back to South Charlotte Middle for COT
+/- 5 miles, 40 Pullups, 80 HandRelease Merkins, 120 Squats, 140 LBC all in for this mornings edition – an hour Well Spent
Announcements – had a voice memo malfunction during the announcements but here is what I recall from this morning.
Tutoring Opportunity to begin in October at Matthews Elementary – Frasier has details
1 Mile Fun Run and 5K Looking for F3 to assist with Fun Run – this Saturday Morning – See Header for Details
Greensboro NC expansion upcoming – see Starfish for details
Excellent effort by the pax this morning. Cooler temps were a welcomed surprise, but the near 100 percent humidity had the sweat rolling right out of the gates. Not a lot of flat ground out there during the run portion today and it was great to see folks tearing up the pavement – the BRR training has really paid off for many. Frasier and Turkey Leg paired up and were running like they stole something with the rest of the pax giving chase for much of the morning.
YHC wanted to keep it moving today with plenty of running while mixing in some exercises designed to help with the demands of the MudRun. Not a ton of chatter out there this morning aside from a discussion revolving around the scent being omitted from Spackler’s wicking Tshirt, must be the fabric. Continue to keep our Pax dealing with Family Illnesses in our thoughts and prayers. It’s always a pleasure to lead and sweat with the pax at FastTwitch.
Mud Run Training – Let’s Move!
16 men launched at 0515 from the Vine Restaurant at the Ballantyne AO to prepare for the next Mud Run in Columbia, SC on October 4th. We double our numbers from 8 men last week to 16 this week. Over the course of the hour, we ran 4.4 miles and did a whole lot of wall climbs and merkins. Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl and crossed back over the Johnston Road bridge. Pain stations along the way included Lunges, merkins in cadence and a snake hill run.
We turned off Ballantyne Corporate Pl and followed the sidewalk to Pond #1. The PAX slalomed around small trees for a little agility work and gathered on the Dock for SSH X 15, Merkins X 15, lap around pond #1, Squats X 15 and LBCs X 15.
We then followed the trail through the woods, bear crawled up and over the bridge to Pond #2. We climbed up and over the stone wall and circled the lake and headed to Boggy Hill. The PAX snake ran up and down Boggy Hill and stopped for moving plank work. All PAX lined up in the Plank position with head facing downhill and performed moving downhill wide merkins X 10 to the left, repeat moving to the right.
Next we headed to the 5.5 foot stone wall and climbed up and down X 10, then moved over to the grass field next to Pond #3 for bear crawls across the field and crabwalks back. We then ran around pond #3 and gathered up at the picnic area for Merkins in Cadence X 15 and LBCs X 15 and ran another lap around the lake.
We ran a lap around Pond #4 and headed over the bridge crossing Pond #4 and up Ballantyne Corporate Pl towards the fitness trail, but stopped for merkins X 15 along the way. Once we arrived at the fitness trail, we split into 2 groups. Group 1 did 2 sets of Pull-ups X 10, Merkins X 20, squats X 30, while group 2 did arm walks across the parallel bars X 10, flapjack. We then headed back to the COT by running around pond #5.
Moleskin:
I really enjoyed this Q this morning. It seems like a great combination of running and exercises to prepare the PAX for the Mud Runs in October.
While heading over to the 5.5 foot wall, YHC was clearing the way through the bushes and I face planted into a Chihuahua sized spider. Luckily, I was able to quickly brush it off without any feminine sounding screams (T-Claps).
While cranking through our work on the fitness trail, we stumbled across an old man wandering around aimlessly. Turns out, it was just Frelhey’s Comet. He was left behind by Bagpipe, so we were happy to lead him back to the COT.
The goal next Tuesday (9/23) will be to cover 5+ miles within the hour. Be stretched and ready to roll at 0515 sharp.
Great work by all the PAX this morning. It was a pleasure leading the men in the Gloom.
Announcements:
Mud run training continues next Tuesday 9/23, same time, same place.
Email Madame Tussauds at dgoldberg1838@yahoo.com if you are interest in running with your South Charlotte Brothers in the Spartan Sprint on 10/26. The run is 8 miles with 20 obstacles, no man is left behind. All PAX get a 30% discount through F3.
Meat and Potatoes. Again.
Twenty two men had the iron will to execute the hardest exercise of the day: the fartsack getup, x1 (or as many as it takes) OYO.
After a rote and leaden disclaimer (but a disclaimer nonetheless), partner up and mosey to the starting line for loop around church.
- Combined KB weight 70 or less: two burpees, 10 merkins and CMIYC.
- Combined KB > 70: 10 merkins and CMIFC.
Line up on curb at North Entry
ROUND ONE
- Median Suicides
ROUND TWO
- 12 snatches, ea hand / 15 for 35 lb or less. Run to first median and back.
- 9 snatches ea hand / 12 for 35 lb or less. Run to second median and back.
- 6 snatches ea hand / 9 for 35 lbs or less. Run to top of hill and back.
- Early finishers plank on bell.
ROUND THREE
- 12 racked squats ea side/ 15 for 35 lb or less. Run to first median and back.
- 9 racked squats ea side / 12 for 35 lb or less. Run to second median and back.
- 6 racked squats ea side / 9 for 35 lbs or less. Run to top of hill and back.
- Early finishers plank on bell.
ROUND FOUR
- 12 flutters with press, 15 for 35 lb or less. Run to first median and back.
- 9 flutters with press,12 for 35 lb or less. Run to second median and back.
- 6 flutters with press, 9 for 35 lbs or less. Run to top of hill and back.
- Early finishers hold 6″ with KB overhead.
ROUND FIVE
- 12 high pulls, ea hand / 15 for 35 lb or less. Run to first median and back.
- 9 high pulls ea hand / 12 for 35 lb or less. Run to second median and back.
- 6 high pulls ea hand / 9 for 35 lbs or less. Run to top of hill and back.
- Early finishers repeat last set.
ROUND SIX
- 9 1L RDL, ea side (same for all), Run to first median and back.
- 6 1L RDL ea side, Run to second median and back.
- 3 1L RDL ea side, Run to top of hill and back.
- Early finishers run to top of hill and back.
ROUND SEVEN
- 15 dollies with press, in cadence. Run to first median and back.
- 12 dollies with press, in cadence. Run to second median and back.
- 12 dollies with press, in cadence. Run to top of hill with bell
- Plank on bell.
Peaches and Herb with your partner (and it feels so good): 10 merkins and chase the farmer.
COT
MOLESKIN
- Another variation of the same meat and potatoes weinke: basic KB stuff and sprints. It works every time, though.
- Baracus bellied up the bar today by grabbing a 45 pounder. Seems like a lot of guys are stepping up the weight recently, including quite a few 28 kg bells in our midst these days.
- TClaps to Cottonmouth (500 swings) and Sussudio (3 miles +/-) putting in extra work at 0500.
- Strong work by Alf, as usual (wheelhouse workout for him). Same for Bulldog and Busch, Swiss Miss, Puddin Pop and the many others flying out there.
- Also can’t overlook Drop Thrill, who is getting better every week. Great embodiment of stepping out of his comfort zone and moving into some very demanding workouts. Keep it up.
ANNOUNCEMENTS
- Get with Header and Honey Bee about helping warm up the kids for the Isabella Santos 1 mile Fun Run in Ballantyne this weekend. We could use a few more guys in F3 shirts to lather up the kiddos.
- Get with Champagne and Frasier about tutoring at Matthews Elementary in the near future. Details to be released soon.
I’m gonna need you to come in on Saturday
I was reminded that it only takes two pax to make an F3 workout. As the 0700 bell tolled at Olde Providence Elementary, the workout for two was in order. It went something like this.
OP Track: 2 Laps (butt kickers, high knee)
1-mile run to Colony Place (office building next to Harris Teeter)
Merkins x 50
3 Stations behind office building (parking lot):
#1: 60 yard zig zags (touch the line) x 2
#2: 60 yard burpee sandwich
1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards, 2 burpees
3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 4 burpees
5 burpees, 20 yards, 15 squats, 20 yards, 15 Mary Katherines, 20 yards, 4 burpees
3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 2 burpees
1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards
#3: 60 yard merkin sandwich
20 merkins, 30 yards, 5 jump squats, 30 yards, 20 merkins
20 merkins, 30 yards, 10 jump squats, 30 yards, 20 merkins
20 merkins, 30 yards, 15 jump squats, 30 yards, 20 merkins
20 merkins, 30 yards, 20 jump squats, 30 yards, 20 merkins
1-mile run back to Olde Providence Elementary
Merkins x 50
To Concession Stands for (30 Dips, 20 Step Ups, 10 Burpees) x 2
To Peoples Chair for Two Minutes
To Football Fields for:
50-yard Karaoke Right, 50-yard Karaoke Left
50-yard backward run, 50-yard forward run
100-yard sprint at 70% x 2
Through Outdoor Classroom to Foxworth Hill
Merkins x 50
1/2 mile run to parking lot
Count off 1..2
Moleskine:
From helping lead 89 on Thursday to leading 1 today I was reminded that all it takes is one other. I stood waiting and wondering who would escape the rainy day fartsack and join me at Ascent. Literally as it turned 0700 around the corner comes Lumbergh and we had ourselves a workout. It was a great hour. Cheers Lumbergh and happy 4th birthday to your daughter.
Even Q’s Sleep In On Monday’s
So at precisely 0527 one of the pax milling about at Base Camp idly states, does anyone know who is on Q? Wondering precisely that myself, and judging from the lack of twitter chatter assumed it was twitterless Fireman Ed but no, it was not. 2 and some odd minutes later YHC calls out for the pax to follow and off we went.
Mosey to the baseball field outfield for a warm up of sorts:
20 x SSH
20 x Mtn Climbers
20 x IW
10 x Merkins
Mosey to bleachers by baseball field for:
15 Dips
10 Jump ups (or step ups)
8 Elevated CDD’s
Plank it up, repeato, then repeato one more time
Mosey to the football field to partner up (size sort of matters)
Anchor and Sled (in honour of the other site Q, you know who you are)
Plank it up
Partner wheelbarrow to the far football goal post, bear crawl back
Partner 100’s with Merkins (Partner 1 runs to the other side of the field while partner 2 does merkins, flapjack until 100 are completed, got a few groans on this one)
Partner bear crawl/crab walk to other side of field, parnter 1 crab walks, partner 2 bear crawls to the other side of the field, flapjacking movement until you reach the other side
Indian Run around the track for a lap (brand new track had to try it out)
Mosey back almost to the cars, stop in grassy knoll, no snipers present so a little Mary was had:
Flutters x 15 (or maybe 20, I don’t remember)
Dolly’s x 15
Sid-The-Kid for 10 each way oyo
Calf raises x 15 IC and wow look at the time we got in an extra minute #extracredit
Moleskine:
Whether impromptu or not, it is always a pleasure for YHC to Q at Base Camp. Some really strong effort out there, we went without many 10 counts or breaks although YHC did hear a call for one at one point so a 10 count was called for and quickly breezed through, makes me think that the BC pax are getting stronger. YHC had to pleasure of partering up with Insomniac for some serious 1st and some 2nd F along the way, was great meeting you brother. Strong send off by Insomniac as well, thanks for that.
Announcements were pretty light so YHC suggested that everyone post on Tuesday and quickly ran down the Tuesday options for an impromptu review.
Ice Up Son
33 men showed up next to a REAL SHOVEL FLAG (none of that virtual nonsense). After Skywalker attempted to give Q details to someone who wasn’t the Q, we were off! Here is what we did:
The Thang (or thing or thung; not sure, I’m just a VQ)
–Run from Carmel Park, down Camilla, left on Thornridge to top of Broad Hollow
–Brief disclaimer after someone said we had an FNG, but we really didn’t, #onebigtease
–Broad Hollow Half-Pipe 7’s
–Run down Broad Hollow to the intersection of Broad Hollow and Kimblewyck, 7 merkins
–Run back to down and up to start, 7 merkins
–Complete 7 rounds
–LBC’s OYO as we wait for six
–Brisk mosey to Carmel Middle front door
–COP for 3 rounds of Mary
–Flutters ICx21
–Freddy Mercurys IC x 15
–Dolly’s IC x 15
–Happy Birthday Kirk, 33 Burpees OYO
–Make our way to front parking lot, partner up
–Partner carries to end and back, switch as needed
–Bear Crawl to middle, AYG to end
–Bear Crawl to middle, AYG to start
–plank for 3 whole seconds
–Mosey to Brandymill
–Triple Nickel on Brandymill
–Run down to end, 5 CDD’s
–Run up to start, 5 squats
–Repeat 5 times
–Back to Park, stopping at each speed hump (not bump, but hump) for 10 merkins each
–1 minute left, 50 LBC’s OYO
Moleskin (or Naked Moleskin or no Moleskin; again I’m a VQ)
Great work by ALL this morning! Thank you Skywalker for the opportunity to lose my VQ status, even though you had Voodoo (#noshow) as Q in the email and scared Brushback into thinking he was the Q today. I’m still thankful.
Broad Hollow is wicked dark at 5:30am. There is a street light at the bottom of the half-pipe, but it wasn’t working, #dukesucks (the real Dook and Duke Power). Waiting for the six was interesting, as they would just appear out of the darkness. We waited for the last guy at the top, but it turned it out to be a neighbor just walking. Runstopper ran to comfort him, but I think the guy dove for cover in the woods. Not sure, as I couldn’t see past 10 feet.
Around lap 3.5 on the half-pipe, Agony hit another gear. (Sidenote: my son is in the same preschool class as Agony’s triplets. My son refers to all of them as “Jack”.) Kirk was up there too, along with Barker and a few others (Qfail on remembering). Also, I would like to thank Young Love for the draft on rounds 6 and 7 of the half-pipe. It was much appreciated.
I found out that yesterday was Kirk’s 33rd birthday. So, we did 33 burpees to commemorate his birth. We are all thankful, except Steinbrenner who was just angry he had to do 33 burpees. You know it’s a good workout when Steinbrenner is angry. Apparently, someone else had a birthday, the big 5-5 or maybe it was 4-9. I didn’t know, so I apologize. We would not have done 55 or 49 burpees. I just would have said happy birthday.
I can confirm that we had a Barker sighting and he smoked it, #itstheshavedlegs. Those Freddy Mercury’s were for you my friend.
According to Al Gore’s great invention, the internets, we did 3.4 miles, 120 merkins, 33 burpees, 80+ LBC’s, 25 CDD’s, 25 squats, and some mary. Enjoyed it fellas!
Like a glove
YHC was burning through the parking lot with seconds to spare this morning, almost ran over a few pax, but in time to execute a perfect Ace Ventura parking job between Frehley & Probation’s cars. No damage. No time for chit-chat
SSH x 25
Peter Marker Merkins x 15
Mountain climbers x 20
Squats x 15
Parking lot drills:
plank rows (left) x 10, sprint 25 yds, 10 merkins, back for plank rows x 10
plank rows (right) x 10, sprint 25 yds, 10 squats, back for plank rows x 10
2-hand swings x 20, sprint 25 yds, 5 burpees, back for 2-hand swings x 20
hammer curls x 20, sprint for 10 merkins, hammer curls x 20
1-hand swings x 15 (left), sprint & 10 squats, back for 1-hand swings x 15
1-hand swings x 15 (right), sprint & 10 merkins, back for 1-hand swings x 15
Partner up, lap around soccer field for Catch me if you can w/ 5 merkins @ transition
Lunge walk width of soccer field w/ 10 goblet squats every 10 yds
Mary
Dolly w/ KB press x 15
LBC w/ KB x 20 (wingman)
Heals to Heaven x 15 (frehley)
Dying cockroach w/ KB x 15 (Tussaud??)
Diamond merkins on KB x 10 (Deadlift) – which is a brutal experience
Hill:
10 horizontal rows, up hill & down, 10 horizontal rows
10 1-hand press (left), up hill & down, 10 1-hand press
10 1-hand press (right), up hill & down, 10 1-hand press
10 overhead press, up hill for 5 burpees & down, 10 overhead press
Mosey home
15 sumo squats
15 2-hand swings
Announcements:
Tussaud will have a spin-off workout Tuesdays for extra Mud-Run prep from now until Oct 4.
Less running than Swift but more obstacles than Bagpipe. So feel free to join if you want some
good cardio and obstacles. You should probably soak your shoes prior to recreate the actual experience.
Frasier & Champagne are getting a tutoring program off the ground for Matthews Elementary.
Once a week at 3:15pm, day has yet to be determined. Contact either with interest.
Reminder to all to stay vigilent in the gloom, especially when in small numbers after the recent
incident at Centurion.
MT
#F3Swift – Decisions, decisions
#F3Swift will launch on Tuesday morning at 0515 from the Vine Restaurant at the Ballantyne AO.
1 week removed from the BRR and several weeks pre-Mud Run will leave the PAX with many options.
Option 1 – Embark with M. Tussaud on a journey similar to last week. Running with pain stations to simulate Mud Run experience.
Option 2 – Embark with a recovering Bratwurst on a old-fashioned Fartlek workout. “Pain” running with speed, and moseys to recover.
Your choice. Vote with your Feet!
“Chicks dig [The Wiggler]”** Wiggler: 5:30 am Launch
“I wish I could say something classy and inspirational, but that just wouldn’t be our style.
[pause while everybody is in the huddle]
Pain heals. Chicks dig [The Wiggler]. Glory… lasts forever.”**
Go for the glory – run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – scab player pace…
** Shane Falco, The Replacements
18 is a painful number
13 of the areas toughest PAX showed up for a Monday morning beatdown at The Matrix. All 13 survived…but may not be able to feel their arms for the rest of the day.
The Thang:
Mosey down to the lower parking lot for COP.
SSH x18
LSS x18
MC x18
Merkins x18
Mosey across the field to the rock pile. Pick out a manly rock. Take manly rock to center of the field.
Rock Curls x18
Rock Press x18
Rock Tricep Extension x18
Drop the Rock
Run to Corner 1: Merkins x18
Run to Corner 2: Jump Squats x18
Run to Center: Rock Curls x18, Rock Press x18, Tricep Extension x18
Run to Corner 3: Full Sit Ups x18 (Old Man Style)
Run to Corner 4: Cumberland County Viaduct x18 (9 right side, 9 left side)
Run back to Center.
Repeato all above until YHC calls it quits. Sometime before 6:40 (that’s not right). I lost count of how many times we ran the circuit. Close to too many.
Return Rock to it’s nice dark home and head back to parking lot for some Mary.
Flutters x18
Dollies x18
30 seconds left. As many burpees as you can.
Moleskin:
It was a nice morning with great temps for a tough workout. After all the running so many of the pax had been doing for the BRR, I wanted to get back to grinding while setting up a workout that would allow all PAX to push it to their own level of pain. As explained after the disclaimer, Prohibition started with the ratification of the 18th amendment. So the number 18 was what we focused on. Over and over and over again. Not a lot of mumblechatter but when the QIC said that we’d run the circuit until 6:40 I did get a quick response from just about everyone. It was too early in the morning to do math. I tried to add an extra 30 minutes to this workout. My bad. I heard a lot of complaining from Gummy about being misled about the size of the rock needed. If the rock was too big, Gummy, you were welcome to grab some pebbles from the parking lot.
Overall, great job by all today. You guys showed really showed your toughness. A few of the recent additions to F3 were really pushing it today. Great work Snow Bird and Gumbo. Keep it up. As always, Alf and Lobster Roll took it to another level today. Strong and Fast.
No announcements. Just read over the email and check twitter feeds. Thanks for taking us out today Gummy. See you all out there in the gloom.