5:13 AM came and 9 men emerged from their cars into the brisk morning air ready for a 4 to 6 mile run. YHC had contemplated heading to new ground, but decided that the tried and true path to S. Charlotte Middle was best with a 2 mile stint on the track to provide flexibility for the overall mileage.
At 5:16 AM with GPS watches locked in, we left the parking lot and didn’t look back. Everyone was instructed to run at their own pace and enjoy the run. That we did.
As usual, Frasier led the charge with Haggis, Fletch, and Turkey Leg hot on his trail. The pace on the last stretch was teasing a 6 min/mile pace. If that doesn’t put a burn in your lungs, I don’t know what will. Nice work!
Welcome to DT FNG’s Wing(space)man and Stump Hugger! Strong work out there brothers. Keep coming out!
Thanks all for posting today. It was a great run.
32 men took the minefield of the DMZ. The goal was to get a good upper body workout in and YHC was certainly shoulder/chest/arm smoked today, hopefully all the pax were as well. Without further adieu:
Warm up run to the school
COP:
SSH x 35
IW x 25
Mountain Climbers x 20
Slow Squats x 20
Mosey to the football field
Partner up
Over under x 10 each, flapjack, repeato
Prairie Fire Mary x 10, flapjack
Wheelbarrow 10-20 yards and return
Visit from one of our old F3 friends a Mr. Jack Webb
Up to 6/24 when aggressive Runstopper gets to calling out the Q (more on that later)
Runstopper restart of Jack Webb from 1/4-10/40
Jack Webb – 1 Mirkens x 4 arm raises, 2 Mirkens x 8 arm raises continue until you reach 10 Mirkens and 40 Arm raises.
Remain in Jack Web circle for circle of Fire – Plank as long as possible while individual sprints around the outside of the circle. Yes that’s a long time to hold a plank so modified as needed, right arm high, switch left arm high, elbows. If you ain’t cheating you ain’t trying.
Jog to parking lot: Stop, 25 Mirkens OYO- Plank (yes, more planks) until all were done.
Jog to next pain station (100 yards) stop, 25 Mirkens OYO Plank
Jog to next pain station (100 yards) stop, 25 Mirkens OYO Plank
Repeat for another thee stops, adding only 25 Carolina Dry Docks at next station (just to give some relief to the PAX arms)
COT- yes, one final set of 25 Mirkens.. kind of a going away present from me to the PAX.
Moleskin: YHC has never had the chance to co-Q with Runstopper who was the guy that EH’d me in the first place. Q real honour to lead today with him, we thought we’d have a little fun with it so Runstopper started heckling YHC during Jack Webb from about 4 until 6 and then in mock frustration handed off to Runstopper, although YHC does have to admit that I didn’t think he would restart from 1 again, oh well, if that didn’t kill me the circle of planking sure did. Pax really hung in there and pushed it hard for 45 min, there were no 10 counts on this one. Great for YHC to see FOD whom I hadn’t seen since the BRR, looking good brother.
Thanks to FOD and Skywalker for letting YHC and Runstopper Q on this day and Cobains for the delayed back blast. For the 2 pax whose names I missed please sound off below:
Announcements:
Mentor program starting another round, can complete info on the website or talk to Skywalker.
Thirty dudes posted at Death Valley for the latest installment of the Gopher workout. Some have done this workout before and some had not. All suffered from O2 deprivation though. 10 guys (I think I got everyone) posted to swing some heavy metal beforehand….with tunes!
Jog down to football field to launch the Gopher.
COP:
THANG:
Half mile loop around the South Charlotte Middle School athletic fields with 7 pain stations completed each lap:
1) Bear crawl 50 yds. across football field.
2) 25 LBC’s
3) Lunge walk to end zone and complete 25 merkins.
4) Run around track to opposite end zone and complete 25 merkins.
5) Run to baseball field and complete 25 dips.
6) Complete 20 up and over railing hops.
7) Run up steps to concession stand and complete 15 burpees then run back to start line.
Repeato until 0615.
COT
Moleskin:
Announcements:
After looking over the backblasts from SIB and Fast Twitch and experiencing the beat down at Bag Pipes on Tuesday, I think the PAX could use a good old fashioned run to work out all the kinks. Nothing fancy just run. You choose the pace.
So YHC will work on a route tonight for both 4 mile and 6 mile routes, and have directions for all PAX in the AM. We will launch at 5:15am from the greenway parking lot at corner of Rea Rd. and Bevington Place.
Be there!
14 of our areas finest strolled in for a painfest at the maul this morning plus one extra grumpy individual.
The Thang
Mosey to the movie theater lot
30 SSH IC
15 Windmills IC
20 Outside Imperial Walkers
5 Walk-Out/Walk-Ins (waka waka)
Mosey to next lot
Blackjack – Merkin/LBC Ladder to 21
– 20 Merkins/1 LBC, 19 Merkins/2 LBC, 18 Merkins/3 LBC…
– 210 Merkins/210 LBCs
Mile Run Window Shopping Tour
– http://www.mapmyrun.com/routes/view/364175683
Mosey to Exponential Hill (a TR comment at Rebel Yell one day)
Run to top do 5 squats, Run down 5 Lunges (Repeat to 4,3,2,1)
Mosey Home for Mary
Wide-Leg Flat Sit-ups x 20
Wide-Leg Flat Bicycle Crunches x 20
Reverse Crunch x 20
Toe-Touches x 20
V-Ups x 20
1 Minute left
10 Burpees on your own
Moleskin
Crowd wasn’t particularly thrilled with the blackjack call, especially FC. Lots of chatter from that one. YHC struggled with form for sure. Certainly a smoke-fest. Big shouts to Haggis and Mic Check. We can learn a lot from them in terms of quality over quantity. Philmont was busy posing at the top of Exponential Hill which may lead to a new “Themed Image” for The Maul. Sorry to The Worm for the barrage of Shoulders. Great having you back brother. Mary was tough today. YHC was clearly struggling with the up count calling. Tried to take Mic Checks comments to heart from yesterday and offer no scheduled 10 counts and introduce new things to the PAX while bringing on the muscle confusion.
12 men and 1 ruck-tard joined together to take the full campus tour of SCMS. And surprisingly, everyone was on time. No LIFO award. #dowork
mosey parking lot and circle it up.
Ssh x 10, IW x 10, Arm circles x 10 front/back, Mtn Climbers x 10
10 burpies OYO
moset to football field
merkin-fest – Regular x 10, Wide x 10, Diamond x 10, hand release x 10
forgot the 10 burpies. Won’t happen again
mosey to stairs, rail walk on the way
grab a step and proceed to calf raise and one legged squats. Reg calf x 10, left then right legged squat x10, toes in x 10, squats, toes out x 10, squats
10 burpies oyo
mosey to baseball fields
Suppine pullups x 10, dips x 10, cdd x 10, reverse squat (1 min intervals) start in down, do squats, hold in down. #crowdpleaser
10 burpies oyo
mosey to parking lot
mary-thon – grab some curb. Lbc x 10, dolly x 10, flutter x 10, Russian twist x 10
10 burpies oyo
mosey to end of parking lot
line up for warrior lunge. Lunge parking lot. When legs reach exhaustion work on form.
Dancing with the stars to wrap it up. 2 sets (1 min intervals)
announcements
go ruck – 3/14/14
brr – contact Baracus. Last chance
Gauging interest in another basecamp thursdays northeast in a51. sound off and contact passport. QIC or attendee.
Moleskin
workout inspired by a recent trip to ATL and a workout with F3 at Chastain Park. Strong men out there in nomads. If you ever get a chance to post out of town, do it.
Udder out
With a minute before launch twenty eight men were told partner up as they saw fit. Then mosey to the ring road for the start of Farmer Chases.
The goal on the chases, and really for the entire workout, was to give the lighter swinging pax a little more work so that group could stay closer together. Once around the loop, we lined up for Ladders and Sprints. They went something like this: ROUND 1
ROUND 2
ROUND 3
ROUND 4
ROUND 5
ROUND 6
Lock it out to the speed bump then jog it home for COT. Admire buff forearms (Stone Cold only). MOLESKIN Travel day. No time to recount the japery and high-jinks of the morning. Also, there was none–it was eerily silent. Sound off if you’ve got something to say. ANNOUNCEMENTS Keep M-Funky Bunch in your prayers as she goes in Friday for a follow up with the doctor.
22 strong men were looking to get their core ready for summer trunk season. We didn’t have to go far to get in a good workout. Here’s how it went down.
Mosey to some random parking lot of good size and circle up. YHC feels comfortable under the bright lights of parking lots. Thanks Maul.
Grab a partner you are unfamiliar with and line up facing each other.
Partner wheelbarrows halfway up the parking lot then flapjack. Modify bear crawl or lunge walk.
Plank work at the top of the hill.
Partner 1 runs to the bottom of the hill, Partner 2 man maker merkins. Team goal of 50.
Partner 1 runs around the lot, Partner 2 burpees x3 chase down Partner 1. Team goal of 50.
MARY time, but not the usual routine:
Mosey back for COT
It’s always an honor to take the reins of Bagpipe. The number of fellas continues to grow as spring approaches. I called out Wing(Space)Man on twitter for his regular last minute fly ins, but it should be noted he arrived with a good 5 minutes to spare.
Goal today was to after it early and never let up. I avoided the grounds of the corporate park and took the crowd to a nearby parking lot. No 10 counts or slow moseys, just hard work.
The partner portion seemed to be a favorite. It’s always good to share in the pain with a fellow F3er all up in your space. My partner Long Distance was a beast the whole time. He kept urging me to push him faster during the wheelbarrow races. He also took us out with a great prayer.
Seems the Mary change up had the desired effect on the group. We only did one of the usual ab exercises in an effort by YHC to confuse our bodies. Wouldn’t want them getting used to the flutter/dolly routine. It was a tough core group of exercises and there was zero rest between each of them.
11 men gathered in the parking lot of South Charlotte Middle School awaiting the 0515 start of #F3FastTwitch. Soul Glow came screeching in and jumped out of his car just as we took off, giving us an even dozen to accomplish the work that lay ahead. Here’s where we went and what we did this morning:
The Thang
0515 Exact Launch. No COP…so no SSHs, no IWs, nothing…just a warmup run from the school down Woodfox Drive, left onto Rounding Run Road then left onto Rising Meadow Road. We stopped at the bottom of the hill on Rising Meadow where instructions were given.
From Rising Meadow, we took a left back onto Rounding Run, stopping at Raintree Lane to gather the Pax. We went left onto Raintree Lane and then turned right onto Smokerise Hill Drive. We stopped at the bottom of the Smokerise Hill.
After that, we did a recovery run back out and turned right onto Raintree Lane. We took our next right onto Willow Point Drive, stopping at the first street sign. Willow Point is flat.
This left us right behind the Arbo Walmart. We moseyed through the concrete barriers that prevent car access and lined up single file for a 1 mile Indian run along 51 back to base. Nice pace set by the group with AYG sprints from the back to the front. Break form at Strawberry Lane for the run back into the parking lot. 0600 Exact End.
Moleskin
YHC had a lot planned for this morning and was a little concerned about timing. But a strong group of men pushed it hard and we packed it all into our 45 minutes. Two goals: 1) interval training to vary our heart rates. Check; 2) >4 miles…we did 4.2. Check.
Our first stop was Rising Meadow. Yep, that pretty much tells you all you need to know.
Our next stop was Smokerise Hill. Also, appropriately named and aptly descriptive. Some confusion after this morning though…is it Smoke-rise? or Smoker-ise? Some extra motivation on the hill work on Smokerise…Cujo! Well maybe not Cujo…but a pretty big, fluffy white dog did bark at us while pacing through his yard the whole time.
After we regained our focus and avoided ordering sausage McGriddles in the drive thru, the Indian run on the winding sidewalk along 51 was well executed. Everyone pushed themselves hard on the sprints to the front.
It was like getting the band back together this morning, with Mall Cop, Wolfman, Strange Brew and Baracus rejoining our ranks. Missing was one Hops, who HC’d to #F3FastTwitch in the comments to last week’s BB…seemingly our skills are lacking, as he chose #F3SIB instead. Also missing, Chelms and Leroy…apparently they just show up whenever they want to.
T-claps to Gummy for his post-KB work. Saw the clipboard tomatoes checking him out as he did his swings.
Announcements
Enough hemming and hawing, just contact Baracus ASAP…be an A51 VIP & HC to BRR.
General Barnicke: Are you telling me that you men finished your [wiggling] on your own?
John Winger: That’s the fact, Jack.
Soldiers: That’s the fact, Jack.
YT will be back tomorrow – out there leading from behind. See you at 5:30 am – corner of Foxcroft and Rothwood. Fellowship pace…
** Stripes