Looked Good on Paper
The Pre-Thang led by Double E 6:15 – 6:45 KB workout which included various pain stations. The Late Show, Glass Joe and CT were counted slinging iron in the gloom. Joined by Hair Band, Belly Flop, Turnpike, Electric Slide and Flea for the 7- 8 beatdown.
The Main Thang
Mosey to Shovel Flag for COP
- SSH x25
- IW x30
- Perfect Merkins x10
- LBCs x25
Mosey over to the Parking Lot Hair Burners. Thanks to Double E for bringing the 45 & 10 lb plates. By the looks of the plates before and after this was their first time being used for this type of fun.
- Two lines one man pushing iron across the parking lot and back while the remainder did core work
- YHC had to call an audible because the course was a little too long and guys were stalling out on the return trip. After splitting the PAX to have a short line on each end the machine was running smoothly and the sweet smell of victory filled the air
Move over to the wall for some active recovery
- Peoples chair
- Speed squats x 20
- Balls to the Wall (AKA grapes over coconut)
- Peoples Chair with air press
- Balls to the Wall
- Decline Carolina Dry Docks
Take it around the corner for some more fun
Round 1
- Step ups on Table x 20 (each leg)
- Supine pull ups x20
Round 2
- Step ups on Table x 15 (each leg)
- Supine pull ups x15
Round 3
- Step ups on Table x 5 (each leg)
- Supine pull ups x10
Hand off to Hair Band leading the second half
Arm work: 100 merkins 200 plank shoulder touches 300 air presses
Legs: 100 lunges 200 squats 200 calf raises
Core: 50 flutter 50 Russian Twists 50 LBCs Repeato
Moleskin: This am’s beatdown covered a little less ground than normal but the pain was flowing. The standard Indian runs and trips around the track were replaced with localized pain stations that were heavy on the reps. Hair burners aren’t the standard fare at Outland but they never seem to disappoint those looking for some exhaustive anguish. However, YHC doesn’t know how to gauge a reasonable distance for this type of fun so the first men through the gate paid the price. Not sure exactly how far you pushed the iron but strong work boys! Apparently, Glass Joe’s been watchin Looney Toons with the kids cause he pulled a “Roadrunner” like move as his feet spun for about 30 seconds while attempting to move that 45 lb plate across the parking lot. (beep beep).
The second half of the beatdown didn’t allow much room for recovery. Each of Hair Band’s sets had to be called to an end at the 10 minute mark. Someone called out part way through the Arm Work that this must have looked much better on paper than it felt going through. (THRUTH) It was tough, it was simple and we’re all stronger for having lived through it. Well done HB! F3 is based on no man left behind, unless The Late Show is caught up looking at the Harris Teeter truck with its Super Double Coupon ad on the side while the rest of us mosey from COP to the Hairburners.
Happy F3 B-Day to our vary own Horse Head!!! Come out an Join us Next Satruday to help HH celebrate of his one year anniversy with F3 as he leads us through an hour of pain!
You asked for it… Union County is soon to have it’s first weekday workout. Your Site Q’s will be Hair Band and Glass Joe. Details will be distributed shortly!
Bagpipe – a new record for PAX?
37 strong between Swift and Bagpipe this morning. Will have to check with the chief (Haggis), but that is the most I ever remember. T Claps for Madame for creating a great pre-Mud Run workout to continue the Swift tradition started by Bratwurst.
As for Bagpipe, The Thang:
Mosey across to parking lot for: 25 SSH IC, 20 IW IC, 10 burpees OYO, 15 slow squats IC, 5 burpees OYO, 25 dolly IC, 25 flutter IC, 10 burpees OYO.
Mosey to pond, grab some wall. 15 derkins, 20 dips, 10 jump ups. Repeat. Next wall: 20 split squats, 15 diamond incline merkins.
Mosey all the way to the infamous Bagpipe runnin’ hill. P1 run to the top and back while P2 does merkins to failure, then squats until P1 gets back. Flapjack. Then repeat.
Bear crawl “catch me if you cans.” 5 merkins per partner per round, repeat 3X.
Run back. Tried to do pull ups on the exercise trail but the Swift’ers chased us off. Did 10 burpees instead. Run back to base for improvised Mary until everyone else arrived.
Announcements: 1. Watch out for a silver Prius with one headlight out. Car has circled by the Vine multiple times now acting suspicious. 2.This Saturday 1-mile fun run warm up. Meet at 8:15 for a 9:00 fun run start. Email jlevins9@hotmail.com if interested in joining for the fun run. 3. Well wishes and prayers for Beaker. He and his wife are expecting any day now!
Moleskin: Great to lead Bagpipe today and amazing to see how many PAX are coming out between the two workouts. And thanks to Mighty Mite for taking down the names – I would have struggled with pen and paper!
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!