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
Where’s Bratwurst?
At 5:15am in the parking lot of the Vine in the heart of Ballantyne, 5 men stood awaiting the arrival of the Q of the morning. Since Bratwurst is known for showing up last minute and dressing on the go, the PAX patiently waited until 5:15:42 and even then ran 2 lengths of Conlan Cir. before giving up and winging it sans Q.
Luckily the rough plan was known which was 200m at R-pace followed by a 200m recovery. What was not known was where the h— we were going. So an impromtu vote was held between the B-tyne CC loop or the “road to nowhere” loop. The “road to nowhere” loop (Community House) was selected and the PAX started into the 1-mile warmup.
After some dynamic warm-ups in a parking lot by B-tyne Corporate, the PAX started the 200m repeats. Again some discussion ensued on how to properly track the repeats and it was discovered that Strange Brew owns a technological device rivaling Bratwurst’s arm computer. With that we were ready and off we went.
Due to the small number of PAX, the 2nd F was good. Haggis was pushing the pace to an unwise level as usual and Boomer Sooner was there to keep the pace honest when Haggis and YHC were flagging due to an ill advised all out race during one of the 200m repeats. Not sure if the race was iron sharpening iron or just hard headed stupidity. Probably the latter.
Speaking of Boomer Sooner. Great second post at #Swift. Glad to have you and keep on like that and you will destroy that 5k PR. The man’s got speed.
Outback and Strange Brew were looking strong as usual. Outback seems poised to conquer the upcoming mud run with team mate Mr. Bean (in absentia). Speaking of, they are looking for 2 more to round out the team. C’mon lets get a SOB team out there. Signup is still open, contact them with intent.
As already said, Strange Brew’s watch was a lifesaver. It even makes those beeping noises to say it is time to go fast again that I have grown to dread. #unpleasantindications SB had a strong day out there today and at times YHC was a little unnerved to see the scary fire scull shirt coming out of the gloom. Perhaps it was a good indication of the intensity level which was off the charts on those repeats!
Until the bitter end, we expected Bratwurst to come out of the bushes like some kind of magic show or come running past us like we were standing still. We even discussed that we wouldn’t even hear him coming since he likely doesn’t breathe (the myth, the legend). But alas, no Bratwurst. Apparently free alarm clock apps are not all they are cracked up to be. Who knew?
Well it was a pleasure to somewhat lead this morning. Really more of a group think activity I would say. Effective none-the-less. Thanks brothers!
Hey Hey, you say it’s your Birthday “Kind Of!” Cake and Ice Cream?
17 of Outland’s finest escaped the fartsac ready to celebrate the 1 year anniversary of the site ready to take their annual dose of downpainment. Some old faces that we haven’t seen in a while and even a few newbies.
We started off as we did a year ago with 10 burpees OYO to get things started. Then jetted off headed for the cheeze wheel (brought to you by none other than Boonedock back in the day) for a pre-game warm-up and landing at COP.
COP
SSH x’s 30 (IC), IW x’s 25 (IC), Merkins x’s 20 (IC), Parker Pleter x’s 20 (IC), Pleter Perker x’s 20 (IC) — more to come on this Pleter thang.
The CAKE served by ZIP
Fast mosey to the Rogers Rd. Elementary Indian Run Style and meet at the track.
Interval training for some track work and to get warm. AYG sprint around the track until Q calls it (15 second intervals) and then perform 5 burbee ladder down.
- Rinse and Repeat the 15 second sprints / Burpees down to the last Burpee.
Circuit Station Work:
- Step Up / Jump Ups x’s 20
- Swing Kicks (aka Donkey Kicks) x’s 20
- Dips x’s 30
- Monkey Bar Challenge
Rinse and Repeat
Leave the ground of play and head for the parking lot and partner up.
- Lunge Walk to the first bus and perform said partner exercise.
- Partner Derkin / Press x’s 10 per partner (HH Favorite)
- Bear Crawl to the end of the busses
Who wants popcorn? Head to the concession stand at the stadium with random doses of burpees and merkins sprinkled on top.
- Oh wait, Mr. Ed is still running his jaw so lets put a bit in it!!!
- Partner Derkin / Press x’s 10 per partner (HH Favorite)
Cover the last bit of ground to the Popcorn stand.
In comes CT to serve 365 days of Ice Cream!!!!
365 @ Stadium
- Merkins x20
- LBCs x20
- Squats x20
- Burpees x12
- Run the stadium Stairs
- Repeato x5
Mosey back to shovel flag but wait, as we started a year and 2 weeks ago, belly up at the bottom of the hill. Sprint AYG to the shovel flag for COT.
The Empty Plates (Moleskin):
It was certainly nice to see some old faces post who helped us kick this thang off a year ago and boy have we grown strong. There was a lot of mummble chatter prior to kicking off with the PAX catching up talking about past adventures and experiences from other sites (some hugging which I wasn’t sure about) but the boys came home to roost on this anniversary and ready to work.
The chatter continued during the first course of cake led by Horsehead but we quickly served up 2nd and 3rd helpings of pain to corral him. HH continued to poke the skunk to revisit the Burpee sprint that he missed the previous week but in the end he got his fill.
I’d be remiss if I didn’t mention my faux pas in calling the Peter Parker / Parker Peter that led to a good bit of the chatter. YHC was really amped up for this one and when it came time to call out the the Parker boys, well my mind was racing far beyond what the mouth of Z could spit out. Hard to believe right?
I know Milton had enough after the first serving of cake as he hightailed out of there shortly after. That had to be the fastest Saturday post ever brother. We know that you had previous obligations but thanks again for coming out and supporting the PAX and the effort while you could.
HB was questioned prior to launch as he was over at ZIPs ride putting on a dress rehearsal trying to find an F3 style shirt that would totally fit and display all of that awesomeness. #prettywoman
Although, thankfully Electric Slide brought out Flea (sporting a spike hairdo no less) #nowthatsafashionstatement to help pick up the pieces and push us war daddy’s. However, now the question remains of who’s the real rocker in the PAX?
Not to be outdone by a wardrobe, the Late Show not only showed up super tan but once again showed up with his shakka zulu medicine man necklaces in tow looking to perform some voodoo pain preventive ritual on the Q’s. Nice try brother. #accessories #niceworkonthemissiontrips
The PAX was pretty spent by the time CT was ready to serve up ice cream at the 365 @ stadium that gave many of the boys a bellyache but Doughnut Hole and Swiss Miss were still feasting and led the way. #strong
Green Machine and Crazy Train (products of DH) were out there blazing again as well. DH must be performing his own bootcamps at home. Hope the game went well Saturday night!
Speilberg, we’ve certainly missed ya and hopefully this wasn’t your 1 and only annual post.
As always, the PAX was strong today and everyone outperformed. It’s always an honor to get to lead such a fine group of young men and today showed how far we’ve come as a group.
Announcements:
Next week is Drop Thrill’s innaugural Q. You sure don’t want to miss this beat down and session of PAIN. Look forward to seeing everyone again.
Prayer Requests:
Please keep HB’s aunt and DT’s mom, and their families, in your thoughts and prayers as they’re going through some difficult times. It’s never easy when facing these challenges but please continue to pray and keep them in your thoughts.
And with that, it’s a wrap!
Until next time, ZIP is OUT!
Road Work Ahead
15 PAX inlcuding 1 FNG ignored the Fartsack and made their way to Basecamp.
The Thang:
COP
- 5 Burpees OYO
- SSH x 25
- 4 Burpees OYO
- Merkins x 15
- 3 Burpees OYO
- IW x 20
- 2 Burpees OYO
- Squats x 20
- 1 Burpee OYO
Catch Me if You Can
Mosey to the track and partner up for Catch Me if You Can, only to find the track at South Charlotte Middle School was ripped up and is under renovation. Already an audible is called by YHC to run the length of the football field in lieu of laps around the track.
Partner 1 Runs towards the opposite goal line while Partner 2 does called exercise and races to catch Partner 1. Each round consisted of running the length of the football field 4 times for a total of 400 yards.
- Round 1 5 Merkins and flapjack
- Round 2 5 Diamond Merkins and flapjack
The Star Fish
Move to the field for, run to each each corner of the football field to complete the called exercises and returning to the center for 10 LBCs.
- Corner 1 10 Merkins
- Corner 2 10 Lunges
- Corner 3 10 Carolina Dry Docks
- Corner 4 10 Squats
- Plank-o-rama and Repeato
Mosey to the bleachers and take a lap around the baseball field.
Return to parking lot for Mary:
- Flutter x 15
- Rosalita x 20
- Russian twists x 10
- Finish strong with Merkins AYG
The Moleskin:
- It was an auspicious start when we pulled in only to find a large construction vehicle parked in Spackler’s parking spot. YHC had not planned on World’s Strongest Man truck pull #Refusnik
- YHC could not get the squat demonstration right in COP #QFail
- The PAX was quite surprised to find that the track was being remodeled. Nothing like starting the project the week before school starts #PoorlyPlannedProject. This is apparently to the delight Purple Haze #NotAFanofYasso800
- Welcome FNG Tawny, EH’d by Whitesnake, a Jaguar never looked so good in the 80’s
- Thank you Slimfast for taking us out
- Solid work by the PAX today, YHC wanted to keep the PAX moving today and they kept bringing it.Thanks for the opportunity to lead, it is always an honor. Please sound off with any mumble chatter.
Announcements:
- Fall Mud Run registration is active again, sign up and sort your team out later: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
- Charlotte Young Life Mud Run http://ylmudrun.com/
#F3Swift Preblast
Swift will launch at 0515 on Tuesday from the Vine Restaurant parking lot at the Ballantyne AO.
If this is your first Speed workout “ever”, then it’s going to seem Easy enough to get through it. If this is your 10th Swift workout in a row, you may wish you didn’t post this week.
After a good Warm-up, the workout will be on a rolling / looping course and consist of rounds of 200m @ R-pace (1mile race pace or Repetition pace found at http://runsmartproject.com/calculator) followed by 200m jog. Simple as that!
Hills and Thrills
Since we’re currently renovating the track over at Fast Twitch, we’ll be going off campus tomorrow for some hill work, starfish style. Here’s the plan:
- 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 until 6:08
Planning for something #CSAUP at the COT – need to be there!
There’s Something I Hate about Mary
The VSF was firmly planted and 8 PAX slowly took off for a short mosey. Not sure if anyone wore a GPS watch today but I doubt we exceeded more than half a mile. YHC apologizes for nagging hamstring, so didn’t want to be running much today. Therefore, PAX were in for a high rep chest, back, and ab day with some leg workouts in the mix.
Mosey around lower parking lot loosen the legs some and get the heart rate moving slightly north.
COP:
SSH x20
IW x 20
Slow squats x 20
Mtn Climber x 20
Merkins x 15
The Thang:
Pax line up and receive instructions (for old cross fit workout). 3 stations. run to each station (15 yds or so) perform exercises. Once reps are attained do 10 burpees and run to the next station.
Station 1: 100 squats
Station 2: 50 Hand Release Merkins (crowd pleaser)
Station 3: 100 Old Timey Sit-ups (crowd pleaser) audibled to 75
Plank to get all Pax back together
Station 4: 100 Monkey Humpers
Station 5: 50 Carolina Dry Docks
Mosey to playground area for pain stations and partner up.
Round 1: Partner 1 = 10 pull ups, partner 2 = 25 dips (flapjack)
Round 2: Partner 1 = 10 pull ups, partner 2 = 25 Derkins (flapjack)
Round 3: Partner 1 = 10 pull ups, partner 2 = 30 Bear Squats (flapjack)
Round 4: Patner Derkins/Shoulder Presses (also crowd pleaser)
Mosey to wall for some Semi-Gloss/aka People’s Chair
Mosey to Parking lot for 7 minutes of Mary.
COT:
Flutter x 25 IC
Rosilita x 25 IC
Freddy Mercury x 25 IC
Heels to Heavens x 15ish?? IC
Wide arm merkins x 10 OYO
Diamond merkins x 10 OYO
Military Merkins x 10 OYO
Russian Twist x 40 OYO
Split let sit ups x 20 OYO
Name-o-rama
Moleskin:
Started off with little mumble chatter. Maybe a bit of the Mondays, maybe PAX just focused on getting their money’s worth. The mumble chatter did begin to increase during the Hand Release Merkins, and significantly so during the 100 called sit ups.
The workout was a grind. Long and hard workout. Focused on high reps, it just took time. But by the end Pecs, Quads, Abs, should have been fried.
YHC called an audible to 75 sit ups in fear of a mutiny, however we finished up those left out reps and some during 7 minutes of Mary.
burpees after 100 squates = hard.
burpees after 50 hand release merkins = harder
Great seeing Young Love, have not seen him in months due to summer travel and conflicting workout days.
Tclaps to Gumbo, site FNG and first day back out to F3 in 2 months. YHC apologizes for almost causing the merlot to spill. The first one back is always the hardest after an extended leave.
Encouragement to all Pax. Don’t stop posting, we lose it quickly.
Tclaps to Coal Miner’s Daughter every time YHC posts at Matrix, I notice that he is incredible shape. Beasts the pull ups
Tclaps to Alf for giving me advice on taking care of Hamstring
Announcements:
Still some mud run open slots, if you can do it, sign up, great 1st and 2nd F.
All PAX be aware of tutoring opportunities and service opportunities this fall. See weekly email for details.
All PAX working in South Park, 3rd F Threshold starts new book this week. “Don’t Waste Your Life.” you can download the pdf for free here http://www.desiringgod.org/books/dont-waste-your-life Threshold meets Wednesdays at noon at Morrison Cafeteria (Bojangles/Donatos)
Partner Pain
12 men suffered through partner pain at the Foxhole this week. Here’s what we did:
The Thang:
COP – 10 Burpees OYO, SSH X 20, IW X 20, 10 Burpees OYO
Mosey over to the center of the soccer field
Line Up Lightest to heaviest KB, then count off by 2s. 1s drop your KBs off (staying in order) at the school end of the field and 2s drop your KB off at the park end of the field and return to the center.
Partner Up for 3 pain stations X3.
30 two handed KB swings, 30 goblet squats, and bear crawls. Partner 1 does the pain station while partner 2 does merkins. Plank when finished.
Rinse and repeat with 30 two handed curls, 30 tricep extensions, and crabwalks. Partner 1 does the pain station while partner 2 does LBCs (merkins if doing the merkin challenge). Plank when finished.
Rinse and repeat with 15 X 15 clean and press with each arm(Partner 2 bring a KB back), 30 upright rows (Partner 2 bring a KB back), and both partners KB drag to sideline. Partner 1 does the pain station while partner 2 does ski planks/2 handed swings (merkins if doing the merkin challenge). Plank when finished.
20 merkins OYO
COT
Moleskin:
Welcome Icky Shuffle, Free Clinic, and Jiminy (FNG) to the Foxhole. We hope to see you guys back each week.
I had planned to do 2 rounds of pull-ups and dips at the playground after the pain stations, but unfortunately ran out of time. Great work by everyone this morning. As always, it was a pleasure leading the PAX.
No need for running (much)
Arriving just before the 0700 start time, YHC planted the Area 51 SF in the ground at McKee Rd Elementary and found 8 willing PAX (Incl 1 FNG) ready to get after it for 60 minutes of work. Provided quick disclaimer to the PAX and then we headed out into the muggy GLOOM to see what could be accomplished in an hour on a Saturday morning when the average Joe was still in the fartsack contemplating the meaning of life.
YHC led the PAX on a warm-up jog around the soccer fields, threw in some backwards run, Karaoke, and high knees to get the legs warmed up and then we circled up for COP:
COP:
- SSH x 25 (IC)
- IW x 25 (IC)
- Squat x 20 (IC)
- MC x 20 (IC)
- Peter Parker x 20 (IC)
- Parker Peter x 20 (IC)
Mosey over to sidewalk for a little field work to get us going. PAX lined up along the sidewalk for the following:
- Bear Crawl out to light post (approx. 35-40 yards), 25 Merkins, Bear Crawl back, 25 Merkins
- Crab Walk out, 25 Jump Squats, Crab Walk back, 25 Jump Squats
- Burpee broad jump out, 25 CDD, Broad jump back (dropped the burpee), 25 CDD
- Jog out, 25 LBC, Jog back, 25 LBC
Head over to the stumps for a little timed circuit work:
- Step-ups x 20 (on logs)
- Tire Hops x 10
- Dips x 20
- AMRAP in 7-8 minutes. Think everyone completed 3 rounds.
Jog around the backside of school to other end and circle up for 6 MOM:
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em
- Rosalita x 20 (IC)
- Back Scratcher x 20 (IC)
- CCV x 15R, 15L (IC)
- LBC x 20 (IC)
Head to front of the school and line up along the wall behind YHC:
- BTW Wall Walk (15-20 ft), Lunge walk across parking lot, 25 Incline Merkins
- Plank walk w/ feet on wall, Lunge walk across parking lot, 25 Incline Merkins
Head back to the playground at the front of school for a round of 11’s:
- 10 Pull-ups, 1 Dip
- 9 Pull-ups, 2 Dips
- Work you way through to 1 Pull-up, 10 Dips
Find a piece of wall at the front of school for PC:
- PC x 60 secs (w/ arms out front, arms over head, air presses x 20 (IC))
- Lunge walk out to sidewalk & mosey back to wall
- PC x 75 secs (w/ arms out front, arms over head, air presses x 20 (IC))
- Jog it out to parking lot
2 minutes left for a little Mary:
- Dolly x 20 (IC)
- Protractor (6 in, 15 degrees, 45, 60, 90, 45, 15, 45, 60)
COT
Moleskin:
- Cold Cuts continues to be the Pied Piper for FNGs for Area 51 AO. Brought out Carmen (Brian K.) this a.m., college buddy (ECU) and owner of Fitness Together studio in Chapel Hill who was in town for a visit. Carmen had to evacuate town with the mass arrival of college kids returning to Chapel Hill for start of Fall Semester. Look for him to join F3Chapel Hill/Durham workouts soon.
- YHC had tweeted that I had not planned much running for this work-out (other than mosey/jogs from one set of exercises to next). Wanted to see if we could still manage O2 deprivation with typical boot camp work-out, minus the running. Hopefully, goal accomplished.
- Donkey Kong has to be one of top Bear Crawlers in Area 51. YHC thought I was moving at a pretty good pace, only to see DK 5-10 feet ahead of me.
- Croissant and Floor Slapper looked strong throughout the work-out, really pushing it on the timed circuit work.
- Another strong showing by Picasso out there at McKee. Another Cold Cuts EH who has become a regular at Area 51. Glad to have you out there brother.
- Congrats to Beaver on finding a position with Clifton Larson Allen. Hope travels don’t keep you from making F3 workouts.
Announcements:
- Mud Run sign-ups still ongoing for 10/4 race down in Winnsboro, SC
- Area 51 Tutoring to be held this fall at Matthews Elementary. Contact Champagne (bdbriggs@gmail.com) if interested in helping out or have any questions. We will have training session in the upcoming weeks. Volunteers will need to register with CMS.
- As always, it is a pleasure and an honor to lead one of these workouts for Area 51. Thanks for the encouragement and support and encourage each of the PAX to take a turn leading. Let me know, John.Chepul@ChepulCPA.com, if you would be interested in leading 1/2 of the workout one of these Saturday mornings for Area 51 AO.