Catch Me…If you can
16 Men (including 1 FNG) posted a strong workout at DV this brisk Wednesday morning.
COT
- SSH x25
- Imperial Walker x25
- LBC x25
- Mirkens x20
- Prisoner Squat x25
- Mountain Climbers x25
- Jumping Lunges x25 each leg (OYO)
- Jumping Squats x25 (OYO)
Partner Up
Catch me if you can on track
Partner #1 does below exercise while Partner #2 runs the track. Partner 1 completes exercise and catches up to Partner 2; Partner 2 does said exercise and catches Partner #1. Got it?
- Round #1:10 Mirkens for 800 Meters (two laps)
- Plank – a – rama until everyone completes
- Round #2: 10 Squats for 800 Meters (two full laps)
- Plank – a – rama until everyone completes
- Round #3: 5 Burpees for 800 Meters (two full laps)
- Plank – a – rama until everyone completes
- Round #4: 10 Diamond Mirkens for 800 Meters (two full laps)
Partner over/under
- Partner #1 Plank, Partner # 2 crawls under torso and jump back over legs. Flapjack 10x for 3 rounds
- Partner Wheel Barrows 50 yards flapjack
Done.
Moleskin:
- Pre-Kettle Bell had 4 strong men post (Stage Coach, RS, Bull dog and Semi-Gloss). Semi-Gloss lead us through a 25 min tibata beat down. Thanks for the extra work bro, appreciate it!
- Excellent work on the catch me if you can, except Turkey Leg seemed to forget to slow down so Stage Coach could catch him. Next time we may tie his legs together to slow him down a bit.. #BEASTMODE.
- Splinter was strong always, he had his wind breaker pants on…reminded me of corduroy’s in the early ’80’s. Lots of friction=noisy run.
- So we had one FNG today who dodged a bullet. Bull Dog suggested he should be called ‘Fireman Ed’s Dad’ Welcome Blue Grass.
- Bull Dog, hope your boys aren’t too swollen today… nothing like a shoe to the @#$%. Please see comment below regarding Ice
- Joust this Friday Kevlar will converge at Joust (Charlotte Christen) — Header on Q so please rest and hydrate, because it’s gonna be an EPIC Beat down. #ICE-UP-SON
- For the real men of F3, there will be a pre-Kettle Bell workout @5AM at Joust — Stone Cold Q. Nuff Said.
Preblast: Devil’s Turn
Devil’s Turn is headed for familiar ground this week.
The plan calls for leaving the greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15am. We will then run the 2 miles out to South Charlotte Middle School to the track for the standard options depending on your level of spryness.
1) 15 min of assorted boot camp
2) 8 laps (2 mi) of tempo running at your own pace
3) 3 lap (1200m) intervals with 1 lap recovery repeated 2 times
The PAX will then run the 2 miles back to the parking lot for COT.
Looks like we owed winter one more day.
13 pax pulled their sweatshirts out of the closet one more time.
The thang:
YHC started off by leading the pax on a mosey tour of all of the corners of The Maul, which included walking through a puddle. We stopped in the lot behind Target.
COP
SSH X 20
IW X 20
Mountain Climbers X 20
Side Lunges X 10
Jack Webbs
1 Merkin 4 Arm Raises, 2 Merkins 8 Arm Raises, ……..11 Merkins 44 Arm Raises
Backwards Run up the hill +1 squat, backward run up the hill + 2 squats,…..backwards run up the hill + 8 squats.
The introduction of JACK WEBB ABS.
1 Whale Kick + 4 LBCs, 2 Whale Kicks + 8 LBCs,….10 Whale Kicks + 40 LBCs.
Return to the hill for a set of sevens with burpees and jump squats.
Mosey back to launch.
2 minutes left for 10 more burpees.
COT
Moleskine
Regrettably, it was cold again.
YHC didn’t mean to run through that big puddle. But once it was found it would have been a crime to ignore it.
Jack Webb Abs sounds pretty easy but it was a big #crowdpleaser.
It is always an honor to lead such a great group of men!
Announcements
Sign up for F3 Golf. If you now you want to go, sign up now and get your 4some set.
Run Ballantyne is May 17th. The SOBs will be using this as a double down opportunity. Stonehenge at 6. Race to follow. Market Timer will be starting an F3 team.
Storms don’t stop the Skunk
Thunder woke me up at 3:30am as it did many others and my wife said “will it still be on? Surely you’re not still going?”
6 MEN showed up to skunkworks against the advice of their better halves to swing the metal in the thunderstorm!
Workout
24 side straddle hope
24 imperial walkers
20 Merkins
The group paired up for farmers carry around the church loop parking lot.
Then over to the grass area for kettle bell and run workout.
12 different kettle bell exercises consisting of
Curls, 1 handed high pulls, squat with press, squat with curl, law mower pulls, T baggers, good mornings, Lu gainous, bent over rowing, 1 handed swings alternating hands, 2 handed high pulls
Partner 1 runs a lap around the track while partner 2 does the exercise, then flapjack
Finish off with 5 jack webs
Susudio
Post-MudRunaround
Six men emerged from the early morning gloom to get their post-mudrun legs stretched out in Fast Twitch style.
The Thang:
- Brief mosey warmup in parking lot; lineup for indian run (IR)
- IR 1 mile to bottom of hill at Coburn
- Partner up for catch-me-if-you-can 1 mile to Rea (10 merkins)
- Moderate pace up to entrance at Calvary
- Sevens up entrance hill; burpees and squats
- Recovery pace through Calvary; AYG last 100m back to Rea; line up for IR
- IR back to school; AYG across parking lot down to track
- The Runaround: Partner 1 sprint suicide 25,50,100m while Partner 2 runs 400m lap; flapjack; rinse repeat for 15 mins
Total mileage: 5.8
Moleskine:
- A little thunder could be heard early AM, but thankfully held off and kept to a light drizzle throughout. Apparently it was snowing in Nebraska?
- Some of the group were recovering from a few mudrun scrapes and bruises so went a bit lighter on the intensity – but made up for it in total mileage
- Saved the best for last with the Runaround for the bonus 15 minutes
- Everyone pushing it hard out there – was glad to see Brew out there pushing it the whole way – even pushing me on that last lap on the runaround – way to keep up the endurance
- Always an honor to lead the Men of Fast Twitch.
TL
The Ow’er Glass
As The Polar Vortex enveloped the area once again, The PAX scrambled to relocate all that cold-weather gear. From inside the cozy comfort of the fartsack, the cold seemed worse than it was in reality. This was nothing compared to The Deep Freeze of weeks gone by. Six brave men in long-sleeves congregated to participate in. . .
THE THANG:
Mosey to track for a warm-up lap doing some high knees, butt kickers and karaoke en route.
Center of the field for COP
SSH
IW
Copperhead Squats
Mountain Climbers
Carolina Drydocks
Peter Parker
Meet up at the goal line of Providence Day School’s heated field.
Bear crawl to 10. Crab walk back.
Bear crawl to 20. Crab back.
Bear crawl to 30. Crab back. Plank-o-rama
Ow-er Glass: Run the field in an hourglass design with called exercises at the corners and center.
Near and far corner: 5 Jump Squats
Center: 5 Burpees
Opposite corners: 5 Merkins
Rinse & Repeat with an Increase to 10 of each. YHC was going to take it to 15, but judging by the jagged, labored breathing, it was time to switch things up.
Mosey to the stands the back way and up the stairs. People’s Chair to explain:
5 jump ups; dips; derkins run up the stairs for 5 LBCs & back. Plank. Rinse and repeat with reps of 10; 15; 10 5.
Barracuda Bunny Hop: Jump two steps; jump back one. Take it to the top for 10 Jump Squats
People’s Chair at concession stand with air presses.
Mary:
Rosalita
Russian Twist
Dolly
Low, Slow Flutter
Heels to Heaven
MOLESKIN:
Quiet crowd afterwards. Beetle announced that YHC had been Q for the last 3 days at Copperhead, Black Widow and now The Charge #humblebrag. YHC may well fartsack tomorrow.
There’s also been mumblechatter about The Charge and the fact that it’s classified as “Charlotte–South” even though it is easy to access for many in the Charlotte–Metro area. Not sure what would help with attendance or awareness, but ideas and suggestions are welcome.
No Rain So Pain
The rain held off after a downpour earlier in the morning which apparantely scared some fo the regulars off. The last few weeks saw the PAQ swell to 20+ so only 12 of us hit it hard this morning. Special recognition to Dirty Diana who just started April 5th at Stonehenge and posted his 6th workout! Keep up the good work!
Warmups: SSH X 25, Reverse Lung X 10 ea leg, Imperial Walker X 20, Mountain Climber X 20 + 1 minute plank + 10 Peter Parker Merkins. Ran to 2nd knee wall at the top of the lake.
Workout: 5 sets of Merkins X 10 (50 total): Derkins, Incline, Diamonds, Wide, Carolina Dry Docks with 5 sets X 20 Knee Ups (run in place; knees to out-stretched hands) between each set of Merkins. Run 1/3mile around the lake. Repeat 5 sets of Merkins and Knee-Ups.
Run around lake to fitness trail and break out into 3 groups at 3 stations. Each Group rotated each station 2 times for 6 sets total. Station I: Parallel Bar Dips X 20 + Squats X 20. Station II: Supine Pull-ups X 20 + Squats X 20. Station III: Pull-ups X 10 + Squats X 20.
Ran to 1st Knee Wall for Mary on the Wall – sitting on the wall with legs raised eliminated the ability to rest our legs. The height and the balancing made for a much tougher ab workout than expected. All in cadence: LBC’s x 25; Dolly X 25, Flutter x 25, Bicycle X 25, Mason Twist X 15, Knee ups to chest X 25, Protractor for 1 min.
Finished with Dips x 15 and 10 Man-maker Burpees. Ran back to start and 25 Merkins.
SPEARHEADs get back to their roots in a new AO
(6) SPEARHEADs woke up to the sound of rain on their windows, but they still made it out of the fartsack and over to our new Tuesday AO. And it was worth it!
The Thang
Form up at Sardis Rd & Old Bell Rd Greenway parking lot
One 40 pound sandbag team weight
Team Leader – Hoff. Navigate team to point 10 on map. 15 minute time hack
Arrive at point 10, 30 seconds late.
Look for a log – found one. Picked it up – full of ants.
Brush off ants from under shirts.
Pile of rocks – everyone grab a rock.
Rock overhead press x 20
Hold rock overhead until failure
Continue up path towards Boyce Park carrying rocks. Continue to look for logs.
Arrive at Boyce Park
Decline merkins on bench with ruck x 10
Bear Crawl to next bench
Crab Walk Back
Stash rocks in the woods for later
Continue down path towards greenway.
Hoff finds a log that he likes. Pick up the log.
Team left sandbag behind! Angler and Clueless return for sandbag.
Ruck log back to start point, stash in the woods.
COT
Thanks to everyone for braving the weather this morning to post. It turned out that it did not rain or storm at all during the workout, so it was perfect!
I wanted this workout to be much more fast paced, but the lack of a decent hardwood log in the general area of point 10 made for a difficult time keeping the workout moving as we searched. Like anything – this workout will get better with time. We need to learn the area and experiment a little more.
This new area has so many different places to go and things to do. The greenway goes all the way up to Harris Blvd. The Cottonwood Nature Trails have a lot of ground to cover. There is a cross country 5K course on the other side of the greenway at McAlpine Park. The possibilities are endless!
Gulfstream made the trip down from Highlands for a little SPEARHEAD recon. He and Winnebago are launching SPEARHEAD Highlands tomorrow morning at Highland Creek Elementary – 0445. It sounds like they have some pretty cool stuff in store, so don’t miss that!
Thanks again for letting me lead, I look forward to next Tuesday!
Mud Run Recovery – Foxhole Style
Small baby jog around the parking lot
The Thang:
COP all in cadence
SSH x 25
IW x 15
Slow Squats x 15
Toe touches x 15
Merkins x 15
Grab bells and mosey to soccer fields
The challenge
1 burpee, 2 goblet squats, 3 two handed swings
2 burpees, 4 goblet squats, 6 two handed swings
3 burpees, 6 goblet squats, 9 two handed swings
Continue in this pattern to:
10 burpees, 20 goblet squats, 30 two handed swings
KB complex:
RH then LH
1 swing, 1 high pull, 1 snatch, 1 windmill 1 thrushter
Ladder up to 4 reps on each side
Halos – 10 reps in each direction
10 KB deck squats
Enough time for pax led Mary:
Madame Tussaud – Dollys with KB press x 16 in cadence
Honey Bee – LBC x 30 in cadence
Rock Thrill – some combination of heels to heave and dying cockroach – 20 regular count
Mick Check – Flutter kick with KB press x 20 in cadence
Moleskin:
Not much to say – YHC knew he would be DR all week so wanted to get in a good one before leaving. Definitely smoked after this one. Not much mumble chatter today – everyone was hard at it, working.
Great job everyone, these complexes are not easy, even when a few reps are all you are doing.
And clearly everyone has been practicing the deck squats – that will definitely become a staple of YHC.
Thanks for the opportunity to lead this great group of SOBs this morning. It is an honor.
Announcements:
Sign up for the F3 Golf Tournament – need to HC by May 15th
Discussion are starting up about the night time Mud Run – July 26th – if entered, lets sound off and do this proper F3 fashion.
That’s all I got – still recovering.
All Pax taking families on spring break trips this week – stay safe.
Champagne out until next time.
The Unexpected?
So, after a comment prior to launching by one of the pax, “Well, Skywalker’s workouts never contain much running,” YHC called a silent audible.
The Thang
Run to RTS parking lot
COT Mixed in with a burpee ladder as a few more unexpected burpees at the end.
Parter up – size matters.
Partner carries across the parking lot, flapjack
Partner Derkins x 20
Run to The Church Free of Evangelism
20 Step Ups
20 Dips
20 Derkins
20 Step Ups
20 Dips
20 Merkins
Run to other side of parking lot for 2MOM
Back to the #Shovelflag for COP
Finished with a great prayer by @Snowflake to take us out.
Moleskin:
So due to a wicked case of plantar fasciitis that YHC that has been battling for 10 months, YHC’s workouts of late have had minimal running. The usual suicides that YHC normally loves to do in a workout have been replaced by lots of burpees. YHC has never been fast (if form is good) in the burp department, so what better way to improve than to do more of them! Aye
But today was somewhat different. With the heel feeling somewhat better, YHC decided to add a little more running into the mix. It felt good to stretch out the legs a bit.
Good job this morning by all. A special welcome to Water Seal who posted for his 2nd F3 workout today. Water Seal apparently was not EH’d by anyone but had simply heard about F3. He picked his first workout by going onto the website. And what did he pick? #FastTwitch. Not the best choice for someone who proclaimed this morning that he hadn’t done much running in the last 10 yrs. So, T-claps to Water Seal for posting this morning after that brutal #BeatDown that he endured last week.