Who you gonna call?
19 men gathered in the pre-dawn gloom for another chance to be sharpened on The Anvil, then, out of the gloom, 5 men marched in with their rucks on tight. Might have been serious, if not for the fact that they reminded the rest of us of those comedians from the 80s…
Warm-up Jog
COP
- SSH x30
- Mountain Climbers x30
- Merkins x10
- Parker Peter x10
- Squat x20
- 20 Burpees (OYO)
Mosey to the Furnace (aka the covered picnic table patio)
- Pick-a-bench for 11s: Jump-Ups/Decline Merkins
- Combo: 20 1-Legged Squats (10 each leg)/30 Dips (Repeato x4)
Mosey and Backwards Jog to Mary’s Playground
- Circuit of 20 Swing-set Donkey Kicks/30 Flutter kicks/30 LBCs (Repeato x4)
Mosey/Karaoke R/Karaoke L/Mosey to the Hoops
- Combo: 10 Jump Squats/20 Merkins (Repeato x2)
- Combo: 10 Turkish Getups/20 Reverse Lunges (10 each leg) (Repeato x2)
Mosey then jailbreak to COT
COT
Naked Moleskine:
- Props to the goruckers today. Not only did they keep up with the rest of the group, but they did it as a unit. #doublewin
- Strong work by the group today, especially after a double-round of exercises in the furnace. #noair #cantbreathe #sweatbox
Announcements:
- HDHH: 1800 hours at Vitners. Potential for moving offsite to Busch’s house once the crew has assembled. #pubcrawl
- Pig Pickin’ Saturday – check your email or see Bugeater for details
- The first batch of Area51 T-shirts have arrived – check your email for pick-up options or negotiate separate arrangements with Mallcop directly.
Hump Day Beat Down
23 dudes stood in a line and worked hard through a series of creative exercises from their exhausted Q. No warm up needed, we just got right to it.
THE THANG
Slow Squats X25
Superman Merkins X25
Jump Tuck X25
MTN Climbers X25
CDD X25
Squat Jack X25
Plank In Outs X25
Lunge Knee Raise X15 each leg
Diamond Merkin X15
Parker Peter X25
Star Jack X20 (crowd/Q pleaser)
Jack Webb up to 8 Merkins
Mac Tar Jai or Plank up downs X25
MOSEY for wall work
Wall Squat for 1 min or more
Bs to the wall with a 10 push up option
Rinse and Repeat X3
MOSEY to the hill
2 groups, Group 1 up the hill and back twice, Group 2 flutter
Flapjack then repeat with Dolly and Mason Twists
Finish it of with an all out sprint to use your last drop of energy
COT
MOLESKIN: It was great to be back at The Maul after a 3 week layoff for YHC. I saw a lot of new faces and some regulars too. Thanks to the Pax for being patient and learning some new and some would call creative exercises today. We didn’t have to go far to get a good leg and shoulder burning workout in. Freely’s Comet commented that he was glad when we finally got to mosey.
I saw a lot of guys also pushing themselves during our wall work. Couple of guys accepted the challenge and did wall push ups.
A number of guys showed off their running skills during the hill work and final sprint, including Yeager. I believe it’s his second post. Keep showing up brother.
Welcome to FNG Matt Spruce Goose. He came out of a car with three of his neighbors. Way to go guys keep EHing your buddies. Young Mighty Mite is on Q next week so stay away.
Mile of pain
Nine SOBs (that’s Sons of Ballantyne, Tiger Rag) left it all on the track this morning.
The Thang:
Warm up: 30 Side straddle hops, 25 Imperial Walker, 25 Merkins, 20 Mountain Climber, 10 Merkins
Mosey to shore of loch ness
8 count slow Decline Merkins. 8 count slow dips. 15 jump ups. Lap around lake, then repeato.
Mosey to pull up station
2 rounds of 3 exercises: 10 pull ups, 10 burpees, 15 supine pull ups (also known as the puny pull-up, or Bulldog pull-up in some circles)
Mosey to Mary’s place: 25 flutter, 25 dolly, 25 heels to heavens, 25 rosalita, 1 minute protractor with Freyleys Comet.
1 mile time trial around lake. Select times below.
Chipotle (10:30) Sparky, (8:37) Goonies, Frehleys Comet (8:49), Honey Bee (6:23), Wingman (8:22), Mighty Mite (7:16), Long Distance, Haggis (6:06)
Stagger to parking lot with finishing sprint by Mighty Mite, Wingman, and Sparky I think. Nice work!
Moleskin
– Mighty Mite saw a bird on the water that he found very exciting.
– Mile times are improving for all – impressive.
– Haggis gone for next three weeks visiting the mother land.
– Puppy Love, Mighty Mite, and Frehleys Comet in charge. Thank you guys very much!
Cuddlebear Skunkworks
A pack of 38 fought through the post-July 4th blues at Skunkworks.
Warm-Up
– SSH
– Imperial Walkers
– 2-Handed KB Swings
– Stagger L&R Merkins on KB
Mosey to Parking Lot, Partner Up for Bus Runs
– Partner 1 to bus, Partner 2 exercise, switch, plank until all complete
– Burpees / Run
– Upright KB Rows / Jog & Sprint
– Goblin Squats / Backwards Run
– Overhead Presses Front & Back / Karaoke
Merkin Partner Chasers
– Partner 1 farmer carry with both KBs
– Partner 2 5 merkins, runs to catch up with Partner 1, switch
Mary
– LBC w/ KB
– Flutters w/ KB
– Dolly w/ KB
– Peter Parker
– Parker Peter
– Mason Twists w/ KB
Circuit of Pain
– 10 burpees
– Bearcrawl to median w/ KB
– 10 Goblin Squats w/ KB
– Sprint to top of hill
– 10 merkins, stagger L/R
– Repeat for 2x cycles total
Mosey back to Flag
I’m still getting rid of some vacation cobwebs but solid work out there today. Well done to new guys out there, keep coming back. It gets easier (kind of).
Strong groans on the call to elbows at plank and the newly introduced Bearcrawl w/ KB (new for me at least). I was hoping to see someone carry the KB with their teeth but the one-armed awkward shove was the method of choice.
Welcome FNG JR Hopson, from Marshville, NC – the land of Country Livin’ and Randy Travis.
— Harley
Catch Me If You Can
17 Men of Fast Twitch headed out into the gloom for some early morning track and field…
The Thang:
Warm-up with moderate half mile around the track, mixing it up with some buttkickers, high-knees and karaoke.
4X timed interval runs on track: 4min run at tempo pace 80%, 1min walk. Divided into three groups to keep pax with similar pace together. Total distance for group one: 2.7mi
Mosey over to south end-zone for recovery and planks.
120s: goalpost-to-goalpost races. Run with partner to north end, pain station with partner, sprint back together to south end, winner recovers, loser gets 5 burpees.
- 20x squats
- 30x lbcs
- 10x merkins
- 20x dollies
- 20x hth
- 25x smcs
- 10x burpees (final one, last 3 finishers get 10 burpees on return)
Jog back up to parking lot for COT
Total distance: 4.5mi
Moleskin:
Perfect weather this morning at a crisp 72 degrees without any precipitation. Thankfully we had TR there to provide some air pollution to ensure none of us are too fresh.
Interval training helps build the speed and ultimately get faster. Relatively short intervals today of 4 min gave most a chance to get a half mile for each interval. Will be building up these toward an 8 min pace over next several weeks.
Had some questions on the tempo pace we ran for the intervals and wanted to provide a little more explanation… Hat tip to Bratwurst here who provides a great description: “T-pace / Tempo / Threshold / 15K Pace – some research calls this Lactate Threshold (LT) pace, or a hard pace that you could run for a race of up to 60 minutes. For workouts, it is a pace that should be “hard” but controlled breathing (not breathless) and a pace slightly below at which your body can still process all of the Lactic Acid buildup so you do not get sore muscles during the workout.”
To get your target pace, you can go here: http://www.runbayou.com/jackd.htm, enter a recent race result (or timed pace from our 1-mile runs) and it will provide your T-pace for various run distances. Aim for the right pace during the runs.. training faster than this risks injury. Training slower doesn’t risk injury but doesn’t advance your speed either.
Great effort out there by all the groups, especially those out front 49er, Joker, TR, and Sprague. I had trouble keeping pace with you guys today (too much beer over the 4th?).
Must have been more humid today than expected – several “weight vests” (soaked shirts) seemed to fly off near the end to lighten the load. Saw some of our female clipboarder friends turn their heads, though not sure if it was toward us or away from us at that point. I’m sure they all appreciated the expose from the Men of Fast Twitch.
Limited chatter today due to the heavy breathing being expressed by all, but was good to keep together in groups for some 2nd F where possible. Track and Field two weeks in a row, so expect some more off-campus tours in the near future. Welcome FNGs to Fast Twitch – we hope to see you back!
Announcements:
- F3 Charlotte South Pig Pickin’ 2013 Saturday 7/13 Will have a pig pickin, DJ, and kickball/cornhole competition. Olde Providence Baseball Fields July 13, 2013, 5-9 PM. $10 per grown up, $3 per child. No need to RSVP at this stage, just show up… questions send message/head count to Bugeater: jasonehilliard@gmail.com.
Fast Twitch Preblast
Fast Twitch Launching at 5:15am at South Charlotte Middle. Mostly track and field work this week, working on interval runs to build up speed, with a little Haze-inspired competition just for fun. Don’t forget your headlamp. See you in the gloom!
Vacations Over and Back to Work!
19 faithful from S CLT, Metro and Fort Mill gathered to start the 2nd half of 2013 with some pain.
Warm up run in the parking lot followed by full length parking lot shuffles and kariokes.
Indian Run to Carmel Road Middle parking lot for some COP
COP: SSH x 25, Merkins, LBC, Carolina Dry Docks, Squats, Dolly, Jump Squats and Russian Twist. After every two excersices we sprinted up the ramp and back to COP.
Partner up for Decline Push ups and Sit ups 10 each x2
Run around to the back of the school for Peoples Chair x2 (feel the burn)
Run down to the track via the swamp.
11’s on the bleachers (Dips and Declines)
Run back to the Carmel Middle parking lot then launched into Bear Crawls.
COP for some Mary(had to move once because of cars, who’s driving at 6:05 am on a Monday) Fluttler, High Slow flutter, LBC
Indian Run back to the park for some COT
– Leaders- Contact Skywalker or Hops to get on the Q list for DMZ. Need folks for August.
– F3 Dads- Go to website and register for the F3/Dads camp in August. This is going to be fun. We are going to have full access to the camp including slides, ziplines, climbing walls, archery, canoes, bear wrestling(just checking to see if you are paying attention). The price includes a/c cabins, activities and food.
-Foundation Fundraiser- Haywood is hosting a fundraiser party the last weekend of the month to raise money for the Foundation. The party is being held at his home which is on the 24 Hours of Booty loop the night of the ride. It will be fun and you can yell at the F3 team as they travel around the loop.
– Great group today! I think what makes this workout special is the mix of regions. Continue to push to EH from all regions!
Base Camp for the new PAX and Q’s
A day for the new Q’s, High Tide and Passport (in that respective order) led the PAX today on a solid workout. Great first Q’s by both, the usual fun with numbers was had and the PAX left speechless (or was that out of breath, hard to tell, the final call for 10 burpees on your own was the final crowd pleaser no doubt but I don’t want to give to much away) so without further adieu:
The Thang:
(HighTide on Q)
Jog to football field for COP:
(in cadence)
15 Side Straddle Hop
15 Imperial Walker
15 Merkins
15 Prisoner Squats
Jog to baseball fields:
Left field – 20 Prisoner Squats
Center field – 15 Merkins
Right field – 10 Burpees
Rinse & Repeat
Mosey to bleachers
3 sets of declining reps – 15 reps first set, then 12, then 8
Dips on the bleachers
Carolina Dry Docks
Incline Merkins on the railing
Supine Pullups on the railing
(Passport on Q)
Jog to track, walking lunges on the way down the path
Partner up with similar size
Partner 1 – Jog to end of bleachers, jog backward on the return
Partner 2 – LBC’s until partner returns (60 reps total for both partners)
Flapjack
Partner 1 – Karaoke to bleachers, jog backward or karaoke on the return
Partner 2 – CDD to 30
Flapjack
Partners “Human” Sled to bleachers, Flapjack for the return
Partners “Human” Anchor to bleachers, Flapjack for the return
Jog up to top for People’s Chair
6 MoM
Dolly
Heels to Heaven
Rosalita
Flutter
Freddie Mercury
Final call for….wait for it….
10 burpees on your own
COT
Moleskin:
Have to say that the PAX were supportive of the new Q’s, carrying on when High Tide lost count and then stopped counting and then got back together with the counting only to then halt (O2 regneration perhaps?). Great creativity on the sled/anchor combo, YHC’s leg’s were pretty smoked that’s for sure. Robin Hood looking stronger as the weeks go on, very noticable! Also serious effort noted on the sled/anchor by Snail Mail, while not fast he undoubtedbly was pushing and pulling with the best of them. T claps to Runstopper for keeping up with YHC on the backwards run, I’ll get you next time… Glad YHC wasn’t K-9’s partner, yikes that guy can really go on the leg strength exercises.
Foxhole Begins
9 PAX including 1 FNG – Yeager (Eric R.) answered the call to muster at the Foxhole for the inaugural downPAINment. It was a great intro for the Sons of Ballantyne to the world of kettle bells and the location offers many options for the weeks ahead to dish out some serious pain to the PAX.
The Thang:
Honey Bee Lead:
Warm-up COP in front of school
– SSH x 30
– Prisoner Squats x 20
– IW x 30
– Perfect Burpees (4-count) x 10
Partner up for catch me if you can to other parking lot by fields (KB size matters)
– 5 merkin jacks then catch partner
Tiger Rag Lead:
Circle up for Tutorial-o-Rama: How to Swing a Bell
– Two handed swing x 20
– One handed swing x 10 each arm
– Rack the KB to chest and down x 10 each arm
– Various demonstrations of what not to do and how to be a kettle bell master
Then to apply the learning…
– Two handed swing x 20
– One handed swing x 10 each arm
– Clean and press x 10 each arm
– Snatch x 10 each arm
Market Timer Lead:
– LBJ with bells up to the elementary hill
– Start: Mountain climbers x 20, up and down hill, then 2 hand overhead press x 20
– Plank, 6 inches, Plank, Recover
– Start: Knee ups x 20, up and down hill, then upright rows x 20
– Plank, 6 inches, Plank, Recover
To the fields, find your partner
– Partner 1: Bear crawl 15 yds, Partner 2: Lunge walk with both bells
– Flap jack, with partner going 35 yards (questionable distance calculation)
– Partner 1: crab walk 25 yards, Partner 2: Farmers’ carry both bells, then alternating press until Partner arrives
– Flap jack 25 yards
Line it up for some Mary
– Dolly with KB press x 15
– Flutter with KB press x 15
– LBC with no KB x 15
Head back to parking lot for COT
The Naked Moleskin:
It was a great launch of Foxhole with a group of Ballantyne’s finest. The “how to swing a kettle bell” tutorial by TR was good for those new to kettle bells and a good refresher for those who may have been doing it for a while. Thank you TR for coming out to get us started off right and thanks to the other PAX that travelled in for the kickoff.
9 PAX was good but I know we have some other SOB’s that were missed out there. Come on out, YHC will have an extra bell this week and Champagne has a whole fleet of bells to choose from. He said he can bring them if needed (although beware if he offers the 55 pounder – ouch).
Welcome to FNG Eric R. (Yeager). He said he is primarily a runner but was handy with a bell out there. We look forward to seeing him out for some more pain in the future. (We have also started the recruitment efforts to get him on the Bagpipes team). Also, I wonder if he is the first EH by a non-PAX since he got referred by someone who had only heard how great F3 is. Aye!
Overall, it was a great day in the gloom. See you next week for another downPAINment.
Wiggler – NEW START TIME – 6:00 AM! Summer Hours Are Here…
Wiggler will be self-led tomorrow – as YT out of town. Enjoy…