But It Goes to 11
19 PAX climbed out of their fartsacks and posted at Peak 51
The Thang;
COP
- Side Straddle Hop x 30
- Mountain Climbers x 15
- IW x 15
- Merkins x 15
Four Corners
Move to the track and run 1 lap completing the called exercise at each corner. After each lap complete the the following set of exercises:
- Merkins x11
- Squats x 11
- LBCs x 11
- Lap 1- CDD x 11
- Lap 2- Hand Release Merkins x 11
- Lap 3- 11 LBCs
- Lap 4- 11 Wide Arm Merkins
Circuit Work
Mosey to the baseball field bleachers for some circuit work
- Incline Merkins x 11
- Dips x 11
- Lunges x 12 (Okay, so we rounded up here)
- Repeato for a total of 4 circuts
The People’s Chair
Mosey to the school wall for “The Semi Gloss”
- Round 1- Arms out
- Round 2- Arm raises x 15
Mary
Ten minutes left so return to the parking lot for Mary
- Dolly x 15
- Rosalita x 15
- Flutter x 10
- 30 seconds left, finish strong with Merkins AYG
The Moleskin:
- Strong work by the PAX today, they got a good start on the Merkin challenge today, 180 total before completing many as they could in the last 30 seconds
- After Q’ng Basecamp earlier in the week with Whitesnake and Tawny, YHC was inspired to keep the 80’s Rock theme going with today’s workout and taking it to 11 a la Spinal Tap. Thanks to the PAX for indulging YHC.
- There wasn’t a lot of mumble chatter in the Gloom, but a whole lot of grunting an O2 deprivation. Although Slimfast tried to get the PAX to provide some but to no avail.
- Whitesnake mentioned that after so many merkins he started wishing for some running #BeCarefulWhatUWhish4
- Slimfast chimed in about YHC’s rhythmically challenged cadence #MetronomeRequired
- The circuit work between laps came back to actually bite YHC after stumbling upon some fire ants.
- Thank you Insomniac for taking us out
- Sound of with any mumble chatter. As always it is an honor and privilege to lead, thank you.
Abbreviated post, extended exertion
23 men entered the gloom for a new tempo route for DT. To YHC’s knowledge, only one PAX was momentarily lost and that was on the way back in known territory. #notmyfault
The numbers at DT keep growing as BRR gets closer. It is great to see everyone out for a good old fashioned run.
As in weeks past, YHC only has a limited view of the happenings of the morning. Frasier and Haggis are fast, Bratwurst is faster and likes to pass people for sport. But you all know that already.
What did you see out there today?
Just a Good Old Fashioned Beatdown
17 including 2 FNG’s pax decided to forgo the fartsack and showed up for the Rebel Yell weekly beatdown. I would have planted the flag, but I don’t think I’ve seen it since the 1st week of Rebel Yell. I think Spackler may have it in his yard and just runs laps around it. Either way, the VSF was planted, the disclaimer was given and we were off.
Find a nice piece of parking lot in front of Harris Teeter and circle up.
SSH x25 IC LBC x30 IC
Peter Parker x15 IC Freddy Mercury 2 20 IC
Parker Peter x15 IC LBX x 30 IC
25 Merkins OYO
Mosey to Fountain for Descending ladder:
Exercise 1
20 Derkins run to store front across lot 50 LBC
15 derkins run to store front across lot 40 LBC
10 derkins run to store front across lot 30 LBC
Plank until all done with right and left hand high.
Exercise 2
20 Dips Run 50 Leg lifts
15 disp Run 40 leg lifts
10 dips Run 30 Leg lifts
Plank to all done
Exercise 3
20 CDD Run 5 Burpees
15 CDD run 5 Burpees
10 CDD Run 5 burpess
Plank untill all done
Mosey to speed bumps behind Target for some speed work.
Form 2 rows, 1st row plank, AYG to next speed bump, 2nd row same thing
Same thing AYG from 2nd to 3rd and 3rd to 4th speed bump.
At 4th speed bump Frehleys Comet jacks the Q and his row runs backwards. Everyone run backwards.
Begin our mosey back to start and the movie theater, jail break.
Wanted to change things up some, so started off with 6 MOM. I figured the the weinke only allowed for this at the beginning since we had a lot to stuff in for 45 min. The humidity was out in force, but so was the pax. Good work out there by everyone. Frehlys Comet even brought a little something extra during the leg lifts. I can only say I was glad I was up wind from him. I thought I heard some gagging from the ones downwind. When we came to exercise 3 and the potential for 50 burpees the mumble chatter drastically increased. No worries, were not going down that road, but I didn’t want to disappoint anyone and leave them out. The speed work was brutal. AYG with little rest.
Great send off by Vineyard(WB) Might be his last workout due to school. If you get a chance to come out again, tell us, You should take the lead.
Great work by all. Thanks for allowing me to lead everyone thru the gloom.
It’s Never Safe To Challenge A Skunk
18 men rose in the pre-dawn gloom of the A51 AO to join together for the weekly ritual we’ve all come to enjoy. This morning, a two-fold challenge was thrown down: (1) complete the workout, and (2) avoid the pain cave — don’t let your fellow PAX suffer on their own:
The THANG:
- Warmup: Partner up (find someone with same size bell) and Catch-Me-If-You-Can from high school lot, around outer loop of church, to middle school lot (approx. .66 miles). Partner 1: Farmer Carry mosey; Partner 2: 10 merkins and chase partner 1. Flapjack as necessary.
- Plankorama for all to regroup.
- Presentation of Instructions: The Challenge is written in chalk on the pavement. You must do these exercises in order and must finish each exercise before moving on to the next. Alternate R/L hand as needed. Move as quickly as you can to complete The Challenge in the allotted time. Encourage one another — we’re all suffering, no one suffers alone.
- The Challenge:
- 50 KB Snatches
- 10 burpees
- AYG around church (take shortest line possible — approx .33 miles)
- 50 Russian Twists (R/L = 1)
- 10 burpees
- AYG around church
- 100 2-Hand KB Swings
- 10 burpees
- AYG around church
- 50 KB Squats
- 10 burpees
- AYG around church
- 100 high pulls
- 10 burpees
- AYG around church
- 100 merkins
- 10 burpees
- AYG around church
- Extra Credit (when finished with The Challenge, perform as follows until time is called): 20 Flutter (R/L = 1) w/KB press, 20 2-Hand KB Swing, 20 KB Push Press, 20 Good Mornings.COT
COT
Moleskine:
Arrived at 5 am to use my 2.0’s sidewalk chalk only to discover that the parking lot we normally use was full of cars. Fortunately, plenty of other concrete to use. Unfortunately, meant we had to run a bit longer each round.
I had the “pleasure” of partnering with Brown for the CMIYC — my traps and back are still sore from the “pleasure” of lugging his KB around the church. Strong work, my friend. Thanks for partnering with me. Next time, we stay in the back and make use of a #radioflyer.
A fair number of Larry Birds, I think (hard to tell with this type of workout), but our War Daddy, Sussudio, was making us all look like little kids out there. Dude arrived 30 minutes early for a pre-run, then proceeded to lap everyone on The Challenge. At the end of the workout, he told me he was feeling a little extra energy lately. I asked him about the little blue pill, but I couldn’t hear his smarta$$ answer as he sped off ahead of me.
Not sure where everyone finished in The Challenge, but I think it is safe to assume that no one made it to the extra credit. Good work by all though, especially our FNG. Heck of a way to make an entrance. Take heart – it does get easier (but, then we’ll laugh at the size of your kettlebell and make you get a bigger one and then it’ll get harder again).
Great job by all with the mumblechatter/encouragement. No joke, this workout was tough. Most folks were suffering from oxygen deprivation most of the time. But, with a group of 18, there was almost always someone who could offer an encouraging grunt. The grunts helped the time fly by.
Announcements:
- Ice bucket challenge: per Voodoo, we’ve all been challenged. If you haven’t gotten wet yet, it’s time to pay up. Pay ALS, and while you’re at it send matching funds to F3F.
Preblast: Devil’s Turn – New Tempo Run Course
As you may have heard, the SCMS track is torn up and gone. We can not let that stop us from good old fashioned tempo running though. So here’s the new course to meet our extended exertion needs.
Since the distances are different, here is the updated Progressive Difficulty Matrix.
All other details are the same. See previous preblasts for pacing considerations. The idea is to run at a comfortably hard pace for an extended period of time. See you tomorrow!
Triple Nickel Tour at Anvil
Shovel flag planted firmly by Baracus. 16 fine men on site and ready to hit it hard at Anvil. Disclaimer given and workout started promptly at 0530, thanks to Baracus who loaned YHC his watch.
Thang
25 merkin OYO
Mosey across the parking lots to lot closest to North Face.
COP
25 merkin OYO
Mountain Climber x 20 IC
Jump Squat x 15 IC
25 merkin OYO
Mosey to bottom of North Face.
Triple Nickel Tour
Triple Nickel involves starting at the bottom of a hill, running to the top, doing 5x called exercise, running to the bottom, doing 5x called exercise, 5 repetitions. The called exercise was the Burpee at our 5 stops: North Face, Entrance 4, Soccer Field Hill, Entrance 4, North Face. 1 rep at each stop with either plank-o-rama or SSH (IC) to wait for 6. Pax ran back up hill at each stop to mosey to the following stop. At NF for rep #5 we ran up, did 5 burpees, backward bear crawl down, 5 burpees, bear crawl back up.
Merkin Set
10 each civilian cadence: wide, offset left, offset right, diamond (40)
Mosey to COP parking lot
Heels to Heaven x 20 IC
Bicycle x 20 IC
Mosey to pavilion (the sweatbox)
Bench Set
15 Jump up/15 dip/15 derkin
30 LBC
10 Jump up/10 dip/ 10 derkin
30 LBC
5 Jump up/5 dip/5 derkin
Mosey to launch lot
25 merkin OYO
Moleskin
YHC did some sad clown pre-KB as none of the usuals joined. Pre-run for Swanson. Humid morning today. Triple Nickel tour was tough. A good bit of running and burpees always a crowd pleaser. The bonus return trip up each hill to the next rep spot was appreciated by Purple Haze. Not a lot of mumblechatter out there today. A lot of movement and no 10 counts. Merkin count confirmed by pax at 230, though may have missed a few above. Strong work by all pax today. Iron Horse took us out in BOM. Always a pleasure to lead at Anvil.
Announcements
Read your weekly email for latest information and announcements. Check website, of course.
BRR teams need drivers. Contact Baracus if you can help or for more information.
Contact Champagne if you can help with a tutoring program in South Charlotte.
Serve and Volley
The VSF was planted, and 17 willing pax embarked on another painful jaunt around The Charge.
The Thang:
Jog to midfield on the PDS gridiron for COP led by Hops.
SSH x 25 IC
MC x 25 IC
Slow Squat x 25 IC
Rockhopper x 25 IC
10 Burpees OYO
Hand off to Dick Clark
People’s Chair – 1 min.
Catch Me If You Can – partner up
partner 1 runs, partner 2 – 15 LBCs – lap 1
partner 2 runs, partner 1 – 15 merkins – lap2
People’s Chair until pax returns, then additional 45 seconds
Jog to car pool lane
Serpentine Bearcrawls through the traffic cones – “Bearcrawl Alley”
Jog to lacross field
Tennis Anyone?
Bag full of numbered tennis balls. Barqs, Hops’ 2.0, pulled one at a time; announced number. One of the pax swats the ball with tennis racket. All pax AYG run to the ball and do aforementioned # of reps of called exercise.
Below is what I can remember of number, exercise and sequence:
13 Makthar Ndijaye’s IC
37 LBCs IC
13 Carolina Dry Docks IC
39 Dolly IC
13 Wide Arms (aka Larry Craigs) IC
11 Diamonds IC
50 second plank, followed by 10 seconds of 6 inches
33 Monkey Humpers (called by Double D’s) IC
54 Jumping Lunges (called by Ichabod) – civilian count
100 Groiners (unsavory final call by Dick Clark) – OYO
Jog back towards launch lot, stopping for another serpentine bear crawl at the Alley
Ye Olde Moleskine:
Was an honor for YHC to co-Q The Charge with Dick Clark. DC & I grew up together in Monticello, IL – have known each other for 40ish years.
Good crew at The Charge. Especially noted John Deere getting after it on the AYG sprints #smokeboots
Shock-o-Bottom clearly has played some tennis
And T-claps to Jamboree for running in 5.0 miles — 10 miles roundtrip!
Not too much mumblechatter from the pax, as if it were possible during the 33 monkey humpers and 100 groiners. Full disclosure – only got to about 70 groiners before DC called the pax to plank.
Solid prayer by Hannibal to take us out.
Announcements:
OBT issued F3Nation wide ALS Ice Bucket Challenge. Turkey Leg did likewise to Area51 pax yesterday at Fast Twitch.
Let Double D’s or John Deere know if you want to Q at The Charge. Step up men! Leadership is what it’s all about.
Getting old at The Maul
18 men joined YHC for a birthday celebration. Having toyed with various ideas for excitement, we ended up going with a basic pain cocktail which seemed to do the trick.
The Thang:
Mosey to parking lot for warm up: plank for disclaimer, 25 side straddle hop, 10+10+10+10+10 merkins. Was gonna just do 40 but couldn’t resist an extra 10.
Mosey to wall at Firebirds
Plankerama. 15 slow durkins, 15 slow dips, run around parking lot. Plankerama then 15 slow durkins, 15 slow dips, run around parking lot. Plankerama then 15 varying speed durkins, 15 varying speed dips, plankerama.
Mosey to bottom of hill by ATM machine. Plankerama then 10 6-count burpees in cadence. Sprint to top of hill. Mary with feet 6 inches off ground then 20 flutter. Run to bottom of hill. Plankerama then 10 6-count burpees in cadence. Sprint to top of hill. Mary with feet 6 inches off ground then 20 dolly. Run to bottom of hill. Plankerama then 10 6-count burpees in cadence. Sprint to top of hill. Mary with feet 6 inches off ground then 20 Rosalita.
Mosey to top of Murderhorn. Plankerama then run to bottom and back up to top. Plankerama again then back to parking lot.
Mary with feet 6 inches off ground then bicycle let by Puppy Love. 10 regular speed, 10 slow speed, 5 fast speed. No one does it like P-Lo.
Finish up with 40 celebratory merkins.
Moleskin
– Welcome to FNG Holy Hitman. Heck of a workout to start out on. Hope you come back brother.
– Thanks all for the opportunity to lead and for all the great things that F3 brings to us. I’m grateful to be part of it.
No I-Phone Required
22 men [at least I think they were all men… frankly it was too dark to tell for sure] gathered in the humid gloom of Death Valley for a poorly planned but a well executed morning workout.
The Thang [abbreviated style]
-LBC… yep, three sets of those
-Imperial Walker, Dolly and Flutter… of course, these are required elements
-Mason Twists… one set, for fun
-Dips and Supine [sp??] Pull-Ups… three sets of each, 60 total reps
-Squats… for sure, about six sets in total, but who is really keeping track anyway
-Merkins… 323 total [assuming you were able to get in the full 50 merkins that Runstopper demanded when he hijacked my Q]
-Gassers on the football field… 120 yards out, with some merkins at the far goal post, then 120 yards back… as follows:
- 50% run out and back
- 75% run out and back
- 100% run out and back
- Backpedal out, run back
- Karaoke out, run back
- Karoake out, run back
Moleskin
- So, I really didn’t plan this workout, I just let it come to me like an improvisational jazz player. I knew we’d get in some merkins and I knew we’d get in some sprints… and, we did.
- Bulldog and Bananas were their usual talkative selves today. They’ve just got a lot to say, even at 0530. Some chatter from Bulldog this morning about missing the partner exercises that I introduced at the convergence workout on July 4, 2013. I may bring those back just for him.
- Runstopper was determined to show as much of his body today as possible. Lot’s of “short lifting” and “shirt raising” going on. But that is why we love him.
- Death Valley gets real dark on certain mornings. I swear there were times this morning when I couldn’t see anyone except the guy on either side of me.
- You know, it’s becomed pretty common place for guys to use their I Phone voice recorder to keep track of PAX names in the COT. Well, I’m a Blackberry guy [possibly their last customer], so that just isn’t an option for me. I did get a headstart on things by writing down about 75% of the PAX names PRIOR to the workout… on my old school pad of paper.
Hills and Thrills
Despite all the complaints in the pre-blast, we set a new record with 26 men opting to take on the hilly starfish.
The Thang:
- Brief COP in parking lot
- Warm-up run to RainTree, right, up to top of hill at intersection with 4mile creek
- This is the center of the 3-leg starfish, running to: (1) Providence Rd, (2) bottom of short hill on 4mi Creek, (3) bottom of hill on RainTree at first entrance to country club
- 10 hand-release merkins at each point; 5 burpees in middle of starfish
- Repeat starfish, leave in time to return by 6:15
Mileage: 5.5 – 6.3, depending on # of legs completed
Moleskine:
- Great crowd rolled in this morning despite the threatening pre-blast, felt like an army for Fast Twitch.
- Provided for some good 2nd F early on was short lived by the time we completed our warm-up run to the center of the starfish
- We ought to call TR the “Q Whisperer” for conveniently trying to dilute the workout where desired with “adjusted” instructions when he repeats for others. Good call though on the revised departure; may have never made it back if we left at 6:08.
- In any case, pPax understood the need to head back and first train back appeared to take an early exit, departing the starfish around 5:55
- Last train left around 6:05 for a seemingly endless indian run that appeared to degrade by the time we arrived at Woodfox into an AYG back to the parking lot
- Welcome FNG Ponce – hope to see you out again soon!
- I’m inspired by the larger and larger crowds that seem to be converging on Fast Twitch, despite even the most threatening pre-blasts. Truly honored – hope it keeps up after the BRR. Lots of races this Fall!
- Thanks all for witnessing the ice bucket challenge – I highly recommend doing it this summer and not waiting until December. Seriously, its a great cause – and you are all now officially nominated to take the challenge and nominate others at your workouts.
Announcements:
- Convergence workout upcoming for those preparing for BRR; see weekly email
- Flex on Monday will have a “van recovery session” for those participating in BRR. Bring sticks, rollers, etc. Vaseline optional.
- F3 Greensboro launching in October