12 PAX posted for an extremely gloomy workout. The group brushed off the early chill quickly and got into beat down rhythm. It goes something like this…
Trackside: 2 Laps
COP: 20 SSH, 20 IW, 30 MC
The Thang:
Starfish Pyramid (15 minutes as far as you get) pyramid count 5, 10, 15, 10, 5:
Run to station 1 for pyramid count Merkins, then 10 merkin middle
Run to station 2 for pyramid count Jump Squats, then 10 merkin middle
Run to station 3 for pyramid count Heels To Heaven, then 10 merkin middle
Run to station 4 for pyramid count Rock Hoppers, then 10 merkin middle
(Congrats those who got through 4th interval – you nailed 200 merkins)
Plank in Center & Recover
Line it Up:
75-yard Bear Crawl, Crab Walk, Lunge Walk (alternative) There and Back (150-yards total)
Partner Up:
75-yard Partner Drag There and Back There and Back (150-yards total)
Mosey to blacktop and Partner Up:
Partner A Burpees while wait
Partner B Zig Zag line to line for 50-yards to cone/end – Sprint Back
Flapjack
Rinse & Repeat but Partner A does Heels To Heaven for Round 2
Indian Run 400 meters to circle up
Partner Up for Prairie Fire Mary: 10 Left, 10 Center, 10 Right – Flapjack
Mason Twist x 15
The Moleskin:
Great work by pax today. The primary goal was to lay out a workout that offered lots of movement and kept things going. The target was shoulders, chest, legs and lungs. The group 4-station pyramid starfish got the Thang started off pretty good. 15 minutes to see how far we could get in the pyramid. Many pax made it through the 4th interval (5,10,15,10) – strong, way strong as you hit 200 merkins. WIth a dozen guys we made the call to all start together at Station 1. That worked well. Kept us all working hard to keep up…
Also, great run in to workout by Puddin Pop and Cheese Curd. Extra credit earned.
Tiger Rag checked in on the old Hydra to see how things are going, great to see you TR. Hope we lived up to the F3 billing with this workout. There are a lot of tough acts to follow out there. We try to apply motion and muscle and variation to shock the muscles.
Quote of the day: “If someone sees an arm or a shoulder out in the middle of the field somewhere please return it to me.” by Puddin Pop
Keep coming back to Hydra, spread the word, and lets get some FNG’s and guys back out. Some folks have crawled into there winter caves but as weather warms am sure we will see our numbers climb.
It was my pleasure to lead in this wonderful gloom.
Thanks Hannibal for taking us out in the ball of man.
The plan for this week is for a 4 to 6 mile Tempo run. Here are the details:
1) Leave greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am – Arrive a few minutes early to warm up
2) Run 1 mile at warm up pace to get the blood properly flowing
3) Run remaining 1 mile to S. Clt Middle School at Tempo pace (this should be around your Marathon training pace in the calculator found here http://www.runbayou.com/jackd.htm)
4) Arrive at S. Clt Middle School track at various times depending on pace
Option 1: continue around track 8 times at tempo pace (2 miles for a total of 6 miles when back at cars)
Option 2: stop and do some bootcamp exercises for ~15 min (total of 4 miles when back at cars)
5) Everyone leave track at the same time to continue the Tempo run back to COT at the greenway parking lot
That’s the plan. See you in the gloom!
32 (including 1 FNG) stepped up to the plate for a Death Valley beatdown this morning. 8 also had some pre-workout KB fever.
Ready, set, go…
10 burpees OYO (Everyone loves this!)
Warm-up jog on dirt trail around baseball field and over to right-center field
COP:
Mosey to infield for some work on the base paths:
Baseball Field Circuit:
Mosey to the football field.
Line it up along the goalpost. Complete the called exercise. Run 120yds to the other goalpost. Complete the called exercise again. Run it back the 120yds. Plank. Called exercises:
COT
Moleskin:
Announcements:
The Thang
A chilly morning in the gloom today…so a workout to keep us moving seemed like a good idea to warm everyone up. It worked!
Jog to church entrance at Hwy 51
SSH x30
Jog to intersection of Hwy 51 & Elm
IW x25
Jog to intersection of Elm & Bevington
Squats x 20
Jog to intersection of Bevington & Rea
Merkins x 15
Jog to church entrance on Rea
Burpees x 10
Bear crawl to top of hill
Lunge walk back down hill
Repeato x2 + 1 extra Bear crawl up the hill
Jog to baseball field, Find a partner and a mutually agreeable rock
Partner 1 bear crawls bases
Partner 2 bicep curls until partner finishes
Flapjack
Partner 1 runs foul pole to foul pole and back to home base
Partner 2 Tricep extensions
Flapjack
Partner 1 sprints bases
Partner 2 overhead presses
Flapjack
Repeat all exercises – audible only sprint bases to save time
Take rocks home and jog to shovel flag for 6 MOM
LBC x20
Flutter x 20
Dolly x20
Moleskin:
Apparently some of the pax are being paid or begged to show up down the street at DV. It was their loss this morning as 8 men showed up and got their money’s worth. Well maybe 7 of us did…Strikeout rolled in after the rest of us started our stroll down Hwy 51. We ran to Elm, to Bevington, and back up to the notorious entrance 3, and it was then that Strikeout found us after searching every corner of the Calvary campus and getting into his car to hunt us down. Glad you found us brother…and it sounds like you still got in your running as you combed the place looking for us.
A special call-out to Udder, our lone rucker this morning. Not exactly a super, ruck-friendly workout this morning with all of the running and bear crawling, but what workout is ruck-friendly?
Great job by all the pax this morning! It was an honor leading you.
Announcements:
Contact Baracus if you are interested in participating in the Blue Ridge Relay
Udder is hosting a Cornhole tournament to raise funds for a mission trip. Date: 1/18/14, 12pm-5pm. Entrance fee $40 – Register at http://goo.gl/bVjxRi
13 was the lucky number for basecamp this fine Monday morning. Passport was placed in the dl and thus not able to Q after an ill timed ankle twisting. It was Sunday, there was playoff football. Nough said.
Enter Smash and Udder (this will be inaccurate)
COP – Smash
SSHx15
IWx15
Squatx15
Merkinx15
MCx15
Jump Lunge x 10
Maybe a few others x 15??
Udder
Partner up and 1 Partner grabs some bricks (requested by Passport and then rescinded @ 20:00 hours. Communication ignored 🙂
Mosey to track.
Partner 200’s
Partner 1 sprint 100 meters and back, Partner 2 do work w/bricks. Flip Flop
Pushpress
Squat-Fly’s (squat, in down position do a fly press – back/chest)
Merkins
Arm Raises
Curls (P1 does karaoke)
LBC
Arnold Curls (palms facing in, twist palms 180 on curl motion)
Dolly
8 count body builder merkins
another exercise i forget after 2 days (P1 backwards/sprint forwards)
Mosey back to AOP (deposit bricks in trunk)
MARY
LBCx20
we did a few more i forget…
Seal Situps x 10, 10 merkins, Seal Situps x 10
MOLESKIN:
Passports untimely injury had us calling audible. No worries, we can handle this. Heal up fast Passport. Basecamp had a second week of bricks tossed at em and didn’t flinch. YHC does love him some bricks. Partner 200’s were a bit unsavory, but we triumphed and pass through the security checkpoint. No one was stopping this train once it got going. Great work out there.
ANNOUNCEMENTS:
Young Life 5K and Camp opportunities coming up in spring. Stay tuned for more from Robinhood(QIC).
1/18/14 – 12-5pm – Cornhole Tournament benefiting mission trip to El Salvador. Steele Creek Presbyterian Church – Udder(QIC)
BRR 2014 interest/training group. See Baracus
2nd F – HDHH – Lodge on colony rd
3rd F – Headlock someone or yourself. Run the full circle on F3 and feel the goodness.
13 Pax went to an off campus field trip at the Murderhorn.
The Thang:
Mosey to the back of the parking lot for a Warm-Up COP
SSH X 20
IW X 20
Merkins X 20
Mountain Climbers X 20
Mosey out of Stonecrest to the bottom of the Murderhorn and split up into two groups.
1st Group Runs to the top and does 25 merkins. 2nd group stays at the bottom and does AMRAP squats. When the 1st group returns, flapjack.
1st Group Runs to the top and does 25 merkins. 2nd group stays at the bottom and does AMRAP lunges. When the 1st group returns, flapjack.
1st Group Runs to the top and does 25 merkins. 2nd group stays at the bottom and does AMRAP calf raises. When the 1st group returns, flapjack.
Indian Run back to the Stonecrest parking lot.
COP
25 Merkins OYO
10 Burpees OYO
Freddie Mercury X 25
Rosalita X 25
LBC X 25
J LO X 20
10 Burpees OYO
COT
Moleskin
Before the painfest began, The Worm was not so fondly remembering all of the running he did the day before at Bagpipe. He was less then thrilled to find out we were making a trip to the Murderhorn.
For the pax reading this backblast that haven’t experienced the majesty of the Maul’s mountainous Murderhorn, it might not seem like we did very much today. Don’t be fooled, it takes even the quickest pax a few minutes to scale this behemoth.
During the calf raises, one of the pax commented that this exercise didn’t make them any more tired. I’m sure they’ll be thanking YHC when they stand up for their first coffee break today.
In the last COP, YHC instructed each of the pax to take their turn leading during a Mary Go Round. The first pax to choose was Hoffa and he chose burpees. YHC is not sure that counts as Mary but it sure did hurt.
Announcements:
Rebel Yell now meets at Stonecrest on Thursdays. Come out tomorrow to get your second dose of Stonecrest.
An email went out looking for Pax interested in forming teams for the Blue Ridge Relay in September. As a BRR alum, YHC can vouch that it’s a tough 1st F event, a great opportunity for 2nd F with the pax that are in your van, and even a test of your 3rd F mettle once you smell how badly a van can reek after 36 hours of stinky pax.
YHC on Q Saturday morning at Stonehenge. Our brother from F3 Raleigh, Bob Vila, will be sharing the Q. It probably won’t be easy.
12 prayer warriors met this winter morning to study Proverbs 27.
These verses provide guidance of counsel, humility and praise.
The PAX identified the following takeaways from today’s readings.
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Proverbs 27:6 ~ Wounds from a sincere friend are better than many kisses from an enemy.
Takeaway ~ Good friends provide us with advice that helps us but it sometimes hurts to hear their perspective . Wicked people offer poor advice that sounds good. Listen to your friends even if their advice is not what you do want to hear.
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Proverbs 27:7 ~ A person who is full refuses honey, but even bitter food tastes sweet to the hungry.
Takeaway ~ Arrogant people tend to ignore the advice of others which impacts their ability to uncover blind spots. Continue to hunger for the counsel of others who walk in God’s wisdom.
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Proverbs 27:21 ~ Fire tests the purity of silver and gold, but a person is tested by being praised.
Takeaway ~ We can tell a lot about a person’s character by observing how they respond to praise. Glory hounds take and steal credit for various things. Good leaders redirect praise to others who contributed to their success, starting with God.
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Please visit http://www.biblegateway.com/passage/?search=Proverbs+27&version=NLT
Have a great weekend and prepare your minds/hearts to review Proverbs 28 next Friday.
~ Deacon
10 of Union County’s finest rose up on this beautiful day, energized, charged, ready to attack and prepared to take in their daily dose of downpainment! Today, their only option was the MURPH…
THE THING’ E ‘ O:
COP @ VSF
Mosey to the Track
Part1
4X400 (mile 1) **actually .9994** but we’ll make up the distance from the VSF to the track.
Part2
Run the circuit around all 3 campuses to complete Mile 2! No man left behind style!
Part3
Head for cover
THE END….. (2 miles x100 pull-ups, x200 merkins & x300 squats)
Moleskin:
10 men got after it this morning and got after it they did. Even though not everyone was able to attend the previous nights viewing — the energy was high and the PAX was eager, which was good because there was much work to be done.
The temps were cozy and the weather comfortable until Cantore called in an air assault of 35 mph gust winds accompanied with sideways silver dollar size pancake rain drops right out of the gate out on the track. (they hurt) The PAX persevered though without hesitation.
The mumble chatter was low other than encouragement as everyone was concentrating on the task at hand and pushing through. There were even a few partner carries involved during mile 2 picking up Boondock bringing him home which was quite impressive.
Impressive performance by all as everyone pushed themselves to the fullest. What we didn’t see coming (nobody saw this) was that Swiss Miss had a little extra in the tank. That being so and we had a few minutes left, he calls out “how about a little jack webb to finish us off”. #brutalbrother Sure there was mumble chatter and such but the PAX indeed finished as a unit!
For those who have yet to experience Outland, be on the lookout for Double “E” and the yodler Swiss Miss. They’re proven and ready to take the helm. I guarantee it won’t be for the weak or weary!!!
Well done to all and it was certainly my pleasure to lead such a strong group of fine young men out. It was an honor!
Zip – OUT
The End
9 Faithful inclusive of 1 site FNG powered through what Spackler had to offer at #F3FastTwitch.
The Thang
Indian Run from SCM to Davey Park (~ 1 mile). Warm up. 30 min of activity. Indian Run back to SCM.
Warm up
SSH x 30
Squat x 30
Mosey to hill for burpee/jump squat ladder x 11.
Plank
Mosey to playground, partner up:
Partner 1 perform called exercise while Partner 2 runs down to gate and back (~ 300 yards x 6 = 1,800 yards – a little over 1 mile) – flapjack
Exercises performed – Wide Arm Merkin, Step Ups, Merkin, Monkey Humpers x 2, JLo
Indian Run back to SCM.
Dolly x 25 (cadence)
Total Mileage – Let’s go with ~ 3 miles
Moleskin
About the same ole’ crew this morning for The Twitch until site FNG, Hannibal, pulls up followed by the infamous Hops. Hops isn’t a site FNG but can certainly count on one hand as to how many times he has posted at Fast Twitch. Great to have you both. Hannibal, hope you enjoyed it and hope you come back out.
T-claps to Chelms for taking the War Daddy superlative from Purple Haze this week. He was pretty giddy about that……Other than that, not a lot of chatter today, not that there really ever is because of the O2 deprivation.
YHC wanted to deliver something a little different, probably selfishly, bc he committed to a 5.5 mile run this past Sunday and wouldn’t have done so had he remembered this upcoming Q. Also, sometimes you gotta have some exercise reps built in to even out the ache later in the day. That’s the story and I will stick to it. As always, the Monkey Humper and JLo took home top prize for the most awkward #crowdpleaser. Unanimous winner of suck for YHC goes to the burpee ladder, specifically the jump squats. They were worse than the burpees themselves.
Prayers to Turkey Leg – get better soon. Please tell us you dropped a KB on your toes?
Thank you Hops for taking us out in prayer
Announcements
Email Baracas if you are interested in participating in the BRR
A Barracuda led beatdown is in store at The Charge tomorrow at PDS. With balmy temperatures forecasted it is time to show up in force at the poshest facility F3 has to offer. 0530 start and bring a friend.