Riders on the storm
With thunderstorms just to the west, 14 men set out to put feet to pavement and achieve a “comfortably hard” run for 55 minutes. There was an alternative complex option, but only Bratwurst and his arm computer seemed to follow that plan.
The “comfortably hard” goal was achieved and perhaps even exceeded by some as the high humidity seemed to make the going just that much harder. The PAX dominated between 5 and 8 miles today and all seemed to leave satisfied.
We did lose Hops on the run back due to an emergency bio break. Unfortunately, he also took a wrong turn and headed out to 51 at some point. The search party (Tiger Rag) was dispatched to bring him in, but 2 minutes later in came Hops. After a quick COT, a second search party was dispatched (this time by car) to get TR. It is the assumption of YHC that he was eventually found and returned to the Tiger mobile. Else, there is a crazy goateed fellow still roaming Piper Glen.
Welcome to Voodoo (DT FNG) who put in some strong work out there today. As humid as it was, I bet he felt right at home swimming through it this morning. We are glad to have you while your shoulder is on the mend.
Great work to all today. As we spread out on the run, it seemed like most were left to face their inner demons alone through the extended exertion. It may not be the most fun you have in the gloom, but I guarantee that there’s not much else to push your aerobic capacity like a good tempo run.
Announcements:
– Stonehenge double down – Do the workout and then the Ballantyne 5k/10k at 7:30 for 10k or 7:50 for the 5k. See http://www.ymcacharlotte.org/branches/morrison/socialresp/events/runballantyne.aspx for details.
– Kettlebell workshop 6:00 – 6:45 am at The Rock. See http://f3nation.com/2014/05/13/preblast-kettlebell-clinic-this-saturday-at-the-rock/ for details.
– The F3 Charlotte South Olympics is currently being planned. The tentative date is the morning of June 14 with the awards ceremony being held at the F3 pool party later that day. More to come on both these events in the coming weeks.
Play As They Lay
It has been suggested mathematically that, because of the huge number of possibilities from shuffling a 52 card deck, it is probable that no two fair card shuffles have ever yielded exactly the same order of cards. YHC shuffled them 3 times. You just never know what hand you are gonna be dealt. I’d say the deal this morning was rather rough. And since I’m a gambling man, I would bet you $100 of Purple Haze’s $$ that the other 9 pax who joined YHC this morning would agree.
The Thang
Mosey around the theatre with various exercises at random stops. Then we took it over to the hill where we would remain…..the whole time.
Death of Cards
YHC picks a card and pax perform a pre determined exercise following suit and number count on card.
Hearts – backwards run up hill
Diamonds – partner merkins
Spades – Burpees
Clubs – partner CDD’s
Joker – 50 LBC’s
If same suit drawn back to back, jog around Cinema and then complete the exercise. The hand dealt today was:
King Diamonds
4 Hearts
6 Spades
3 Hearts
9 Clubs
jog around Cinema
King Clubs – crowd pleaser
7 Diamonds
Queen Clubs – wtf – I got no shoulders left
Joker – Thank God
9 Hearts – wtf – audible to forward run up hill
jog around Cinema – wait, you really didn’t draw another heart right?
10 Hearts – wtf – Audible – split up run with partner – backwards – while partner 1 runs, partner 2 does Mary.
Circle up for Mary
Dolly x 40
Flutter x 20
Ye Ole Moleskin –
Pleasure leading such a fine group.
Some observations:
Death of Cards is hurtful – so very hurtful
You know it’s bad when you are hoping for the burpee card
Had another Club or Heart been drawn – YHC may have had to make a run for it
Strong effort by Purple Haze and Rolling Rock on the hill work. Haze must still be single. Rolling Rock – you are leading Rebel Yell soon.
T-claps to Rock Thrill for running in from Rock Hill
Loved the effort by Hacksaw. Dude never quits. And BTW, he asked for Murderhorn today. Almost called an audible.
Welcome FNG to the site, Backbrush. Good work out there man. Sorry that cards had to be your first taste of Rebel Yell. Lucky it wasn’t Murderhorn though.
Thank you to our bi weekly chaplain Purple Haze for the send off.
Chime in if you had anything else.
Announcements
Today is last day to sign up for F3 Golf.
100-Count Stupidity
17 Pax showed up on time and ready to go, all bright-eyed and bushyy-tailed. The Q was nowhere in sight. Some enterprising and emboldened fellow took it upon himself to lead the Pax over to the field for a quick warm-up while the Q showed up 30 seconds behind schedule.
The Thang:
Side Straddle Hops x #SomeIndeterminateNumber
Q arrives, let the commentary and snarkiness commence. The Q felt the need to punish himself for being late, the Pax came along for the ride. All 100 counts were on-your-own with planking when completed while waiting for others to finish.
Burpees x 100
Flutter Kicks x 100
Squats x 100
Dolly x 100
Bear Crawls x 100 (Each forward hand movement is one count)
Lunge Walks x 100
Crab Crawls x 100 (Each backwards hand movement is one count)
LBC’s x 100
Backwards Bear Crawls x 100 (Each backwards foot movement is one count)
Plank x 100-Count (Thanks to the unknown pax who was called out to give the count)
Merkins x 100
Plank-O-Rama while the Q finishes his merkins. #Ouch
Run lap around school to parking lot
Imperial Walkers x 100
Side-Straddle Hops x 100
COT
Individual Rep Count – 1200 (Not counting plank count and warm-up SSH’s)
Moleskin:
Nice work today, everybody was pushing hard and crushing those 100-counts. The Q lacked imagination this morning and did not want to have to remember individual counts. The Q is also terribly apologetic for being 30 seconds late, he was busy purging a stomach virus so as to save the pax from a potential biohazard attack. Sound off in the comments below with any observations or noteworthy moments from the workout, I’m a bit fuzzy on the details.
Announcements:
Today is the last day to sign up for the F3 Golf event. Do it today.
– DK
Preblast: Devil’s Turn 5/15
For the May 15 edition of Devil’s Turn, there are two options. Both options launch at 5:15am from the greenway parking lot at the corner of Rea Rd. and Bevington Place.
Option 1) Straight Tempo Pace – Go to http://runsmartproject.com/calculator/ and calculate your Marathon and Threshold paces. We will all warm up for 1 mile together and then hold a pace between Marathon and Threshold for the rest of the workout. PAX will leave the track at different times based on pace in order to return to the parking lot by 6:10am. Use the following matrix for easy calculation.
Option 2) Go to http://runsmartproject.com/calculator/ and calculate your Threshold pace. Warm up with the group for 1 mile. Begin 3 miles at Threshold pace ending at some point around the track. Proceed into a 5 min jog. Then begin 10x100m intervals around the track and partially extending into the run back. Use the chart above to calculate when you need to head back (will need to estimate an average pace if some of the 100m intervals are needed on the run back.
Don’t let the complicated directions concern you. If you have questions, just come out and run. Bratwurst will have his arm computer and can explain Option 2.
See you in the gloom!
Nice Easy Stroll
Twenty three guys posted. It felt like mid-July with the thick humidity. The shovel flag was planted and off we went.
Start with a bear crawl across the parking lot (about 40 yards) then jog it back.
COP:
- Double Burpees x 10
- SSH x 31
- IW x 31
- Mountain Climbers x 31
Run to Davie Park along Hwy 51.
40 Burpees, split across 4 random points along the way
Circuits:
- Pull ups x 10
- Donkey kicks on swing (with a merkin) x 20
- Derkins x 30
- LBC x 40
- Repeat for 3 rounds
Head over to parking lot and partner up
P1 – Run to gate and back
P2 – Called exercise
Flapjacks after each round
Round 1 – Bear Crawl
Round 2 – Crab walk
Mosey to field
Partner over under x 10
Run back to SCMS, faster guys start Mary
1 legged burpees x 5 each leg
COT
Moleskin:
- I guess summer time is here. 100% humidity. We’ll stop sweating in September.
- Joker was showing off and did triple burpees in COP.
- Starting off with the bear crawl threw the pax off of their game. It did, however, set the tone for the mumble chatter. Mission accomplished.
- The run to Davie park was fun, with burpees mixed in to keep the group together.
- I thought about taking us up to the turf field to compete against the ladies group, but we didn’t have enough time at the end. We did manage to get a few whistles and howls out of the ladies. I think they were aimed in Fireman Ed’s direction.
- Cheese Curd and Semi-Gloss were practically begging for 1 legged burpees by the end of the workout. You’re welcome.
- Sound off in the comments if you have any other amusing things to share.
Announcements:
- 3rd F workouts Wednesday morning at Starbucks in Piper Glen. New book series starts next week. Watch Twitter for announcement about what the book will be.
- 3rd F workout Threshold – Today at Noon at Bojangles in Southpark
- HDHH today – The Lodge at Colony Place.
- F3 golf – sign up! You’re running out of time if you haven’t signed up yet.
- F3 Dads – Will begin 6/14 and run each Saturday the whole summer. Contact Header for more info or if you’re interested in helping out.
- KB clinic at The Rock this Saturday at 6:00. Will be led by Byron.
- Keep Pele and his family in your prayers.
Time Flies When You’re Having Fun
14 Pax gathered at. The Maul for a fun filled morning.
The Thang:
SSH – 25
IW – 25
Merkin – 25
Mountain Climbers – 25
Mosey to speed bumps
Bear Crawl to first bump, 10 merkins, lunge walk to second bump, 10 merkins, bear crawl to third bump, 10 merkins, lunge walk to fourth bump, 10 merkins
Mosey to target side lot
Partner Up. Partner one completes the called out exercise while partner 2 sprints up the hill, and then alternate until goal is reached.
Carolina Dry Dock – 150
LBC – 200
Merkin Row – 50
Heels To Heaven – 100
Merkin – 150
Mosey back to parking lot
Frack
Ladder Up
The Thang
Jog around the church, stopping occasionally for an exercise
- SSH x20
- IW x20
- MC x20
Circle up in parking lot near the shovel flag.
6×6 ladder
- Merkins for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec, Dolly for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec, Dolly for 30 sec, Burpees for 30 sec
- 15 sec rest
- Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec, Dolly for 30 sec, Burpees for 30 sec, Lunges for 30 sec
- 30 sec rest
Go for a near 1 mile run around the church – stop at Rea/51 intersection, plank and allow pax to regroup. Run to rock pile near baseball fields to pick out a rock.
6×6 ladder with rock
- Plank (on rock) for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec, Overhead press for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec, Overhead press for 30 sec, Tricep Ext for 30 sec
- 15 sec rest
- Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec, Overhead press for 30 sec, Tricep Ext for 30 sec, Squat/Clean/Press for 30 sec
Mosey back to shovel flag
Moleskine (notice the useless “e” – Bulldog style)
The weather is getting warmer and we continue to see more pax come out of hibernation to rejoin us in the gloom. Nice to see a few new faces to Anvil as well. Unfortunately none decided to show up and join Champagne for some pre-KB. Next week brother!
YHC was aiming for a workout that would keep us on the move and keep heart rate up…not sure if the heart rate was up there, but I’m pretty confident most felt like their muscles were challenged this morning.
Tried to give the pax some non-professional form advice during some of the ab work… several of the pax quickly noted my poor form! Iron sharpens iron…thanks men!
Great work out there men! Always a pleasure and a privilege to lead you.
Announcements
- Register for F3Golf – check out the website for details
- KB clinic at The Rock on Saturday, led by Byron – 6am
The many faces of Jack Webb
The Skunk Works faithful showed up in force today and were met with the man faces of Jack Webb with a KB twist.
THE THANG
IW x 15
2 handed swings x 15
Peter Parker’s x 15
Parker Peter’s x 15
1 handed alternating swings x 20
Jack Webb KB style # 1 (1 press and 2 KB curls up to 8)
Mosey to lower lot for stations
Station 1 – run lap of parking lot
Station 2 – decline merkins on two KB handles
Station 3 – burpee jump ups on bench
Station 4 – KB deck squats
Repeato
Station 1 – run lap of parking lot
Station 2 – lawn mowers
Station 3 – burpee incline bench press and jump ups on bench
Station 4 – KB deck squats
Partner up
Catch me if you can with 10 diamond merkins partner running backwards to flag pole with KB’s.
Jack Webb KB style # 2 (1 burpee and 2 UR rows up to 8)
Jack Webb KB style # 3 (1 Louganis and 2 twists up to 8)
Harley on Q – 20 burpees for any pax not pitching in for F3 golf outing.
COT
YE OLDE MOLESKINE
We all know that Runstopper loves his Jack Webb workout. It’s a good one for the local news cameras and it sounds tough when its done right with all the pax shouting in cadence. So YHC thought we might as well do it three times in our 45 minute workout – each with a little flavor of its own. After the first round though I was second guessing whether number 2 and number 3 was a little ambitious!
Great work by all today. Didnt hear a lot of mumble chatter even from Brown who posted after a 7 day hiatus! Busch killed it with the 50 pounder and Coleslaw was also hanging tough the whole way through. Hats off to Bugeater, Splinter, and Stone Cold for the double down today. Thanks to Country Livin’ for taking us out in prayer.
Bulldog
Really….8 Count BB and Monkey Humper Jack Webb…at 05:15…ugh
Without having to get into any water, we all got pretty wet today at SPEARHEAD. Take a quick look at the direction our new AO has taken our workout. The intensity was off the charts and so was the cardio.
The Thang: (All exercies performed with 35-50lbs Rucks)
Warm Up: Suprise…Time to work!
Circle Up: (8) Count Body Builders / Monkey Humper JACK WEBB
(8) Count BB x 1 / Monkey Humper x 4
(8) Count BB x 2 / Monkey Humper x 8
(8) Count BB x 3 / Monkey Humper x 12
(8) Count BB x 4 / Monkey Humper x16
(8) Count BB x 5 / Monkey Humper x 20
(8) Count BB x 6 / Monkey Humper x 24
(8) Count BB x 7 / Monkey Humper x 28
(8) Count BB x 8 / Monkey Humper x 32
(8) Count BB x 10 / Monkey Humper x 40
Indian Run w. 35lbs Sandbag .80 Miles
– Halfway Break for Merkins x 20
Low Crawl x 30 yards
Sniper Drills Across Field
Baseball Beatdown:
– Each Base Pax performs a set number of Exercises
– After completing, Bear Crawl to next base
– 3 rounds
– Team 1 vs Team 2
Round 1:
Single Arm Ruck High Pulls x 20; Bear Crawl to next base
Merkins x 30; Bear Crawl to next base
LBS’s x 40; Bear Crawl to next base
Ruck Squat x 50; Bear Crawl to next base
Round 2:
Bicep Ruck Curls x 20; Bear Crawl to next base
Merkins x 30; Bear Crawl to next base
Tricep Ruck Extensions x 40; Bear Crawl to next base
Ruck Upright Row x 50; Bear Crawl to next base
Round 3:
Tricep Ruck Extensions x 40; Lunge Walk to next base
Merkins x 30; Lunge Walk to next base
Bicep Ruck Curls x 20; Lunge Walk to next base
Indian Run with 35lbs Sandbag .80 back to start point
– At Bridge: Merkin Wave x 15
– Jail Break Indian Run Back
COT
Moleskin:
Killer work out there guys. The intensity kicked us in the teeth right from the beginning. The looks on everyone’s face when YHC called out BB / Monkey Humpers Jack Webb was priceless….Good morning! I remember now why we used to have hydration bladders (or Kidneys) in our rucks during workouts as I almost jumped in the creek for a drink.
I have to make this one short today. Don’t forget about the Brew Ruck this weekend. Check it out at www.teamspearhead.com
As always, it’s an honor to workout and lead such great individuals.
Respectfully, The Hoff
The legs got worked as did the lungs – 5.75 at #F3FastTwitch
15 pax came to welcome YHC back into action after a 4 day hangover. Here is what we did:
The Thang
OYO to Davey Park – 100 squats
OYO to Calvary – 100 squats
OYO to McAlpine – 100 squats/monkey humpers
Mosey behind McAlpine for 3 laps of Catch Me If You Can (I couldn’t) with Merkins as the exercise
Plank when done – Elbows, Plank, Elbows, Plank
Line of up for Native American Run back to Davey Park – 100 squats
OYO back to South Charlotte Middle
20 Fred Mercury
30 Dolly
24 Backscratcher
Total Mileage at 5.75 miles
Ye Ole Moleskin
Wasn’t joking about the 4 days
Strong performance by all today with the ‘running’ – Chelms’ merkin form was still awful. No wonder why he kept catching YHC so quickly on CMIYC. Just joking Chelms. Don’t go all crazy in the comment section.
Another meat & potatoes kinda day if you will – love em. Makes the backblast shorter to type.
Was a perfect day for Splinter to not show – Clean shoes day if you will…
Wow, TR and Runstopper at #F3FastTwitch on the same day? Somebody mess with y’all on Twitter?
Sorry about the squats but they helped YHC catch his breath. Especially since YHC didn’t come close to 100 AND form was terrible.
Radar with B2B weeks at FT. Guess he hasn’t quit F3 after all. He and Purple Haze look cute in their matching beards.
Hannibal loves the backscratcher for his neck muscles. They will get you huge – which is what Fast Twitch is all about BTW.
Name change request for Slim Fast to now be named Slim Slow – not for his running speed of course.
Horse Head mumbled something about Dance Class. Didn’t catch it all but would pay $$ to see him shag.
Stopped and spoke to Strange Brew at a stop light near the Arbo prior to posting. He flew right by Strawberry Lane. Either he doesn’t like my Q, Fast Twitch is too tough for him or both.
Always an extreme pleasure to lead such a fine crew. Thank you Chelms for taking us out in prayer.
Announcements
F3Golf – Thursday is last day to sign up.
Check the pre Blast for a KB 101 course to be taught by TR and Byron this coming Saturday at The Rock
Radar is looking for someone to step up and Q F3 Flex on Mondays. Haze will do all the admin work.
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