Tabata – That is all…mostly.
It was a small group that showed up for a Wednesday workout at Anvil, but there was nothing small about the downPAINment they received. After a brutal Fast Twitch beatdown from Purple Haze on Tuesday, YHC decided to stay away from the running and deliver an upper body beatdown via Tabata.
The Thang
Little baby jog over to the grassy area beyond the baseball field and pick a rock you wouldn’t be ashamed of (some people apparently have no shame).
COP
•SSH x 20 (cadence)
•Imperial Walkers x 20 (cadence)
•Merkins x 20 (cadence)
•Squats x 20 (cadence)
Tabata
4 minutes per exercise = (20 seconds of fun + 10 seconds of rest) x 8 rounds per exercise
•Burpees / mountain climbers
•Bicep Curls / tricep curls
•Goblet squats / Mary Catherines (both with rock)
•Shoulder press / CDD
•Merkins / Diamond merkins
•Heels to heaven / CCVs (left right)
•Staggered push-ups (right/left)
Mosey to the baseball field. Can’t leave without at least a little bit of running.
Baseball diamond
•Bear crawl to first base – 10 merkins
•High knees to second base – 10 jump ups
•Job backwards to 3rd base – 10 Mtn climbers
•Sprint home
•Sprint to right field foul pole
•Run to left field foul pole
•Sprint to home plate
Naked Moleskin
It was a small group today, but that always allows for some good chatter to be heard by all #2ndF. It has been a while since YHC has done a Tabata workout, so it was brought back as an effective tool to delivery some upper body pain. T-claps to Young Love and Crabcake for choosing boulders…I could see the pain on your faces during the shoulder press exercise. Everyone was soon feeling similar pain as the Tabata entered into the Merkin phase. A deadly combination of merkins and diamond merkins prompted an “unsavory” call and had the group on their knees, literally. There was plenty more upper body work to follow that, so by the end of the workout some of the pax were wondering how they would do any of their daily activities that require arm movement. To cap off the workout we squeezed in some running, not to mention some bear crawl at Purple Haze’s request. Nice work briscuit for a strong finish on the sprints!
Announcements:
- July 4th Convergence at South Charlotte Middle (aka Death Valley) – starts at 7am.
- RSVP for Pig Pickin’ on July 13th
- New KB workout Foxhole launches July 8th at Elon Park Elementary 0530 – Honey Bee and Market Timer are site Qs
- New workout in Indian Trail (Outland) starts July 13th on fields between Sun Valley High School and Middle School. Countertop is site Q.
Heat Advisory in Death Valley
The gentleman above posted a sub 7 minute mile in Death Valley this week as temperatures reached 129 degrees. http://ftw.usatoday.com/2013/07/a-guy-in-a-darth-vader-suit-ran-across-death-valley/
Not to be outdone, 23 winners showed up in the Valley for not one but two miles of humidity and PAIN.
Warmup:
SSH x 20
Imperial Walkers x 20
Merkins x 20 Hold it!
Carolina Dry Docks x 20 Hold it!
Mountain Climbers x 20
shake out your shoulders and mosey to the track…
Partner up, the faster the better.
Partner 1 does exercise while Partner 2 crushes a lap.
1 – Merkins, flapjack
2 – Squats, flapjack
3 – Burpees, flapjack
4 – LBC’s, flapjack
5 – Dry Docks, flapjack
6 – Calf raises, flapjack
7 – People’s Chair, flapjack
8 – Manmaker pushups, flapjack, recover
Mosey to Lot for Mary.
Finished strong with plenty of Dollys, Flutters, and Merkins.
COT
Moleskin:
We started with a nice circle to warmup only to have Yo-Yo Ma show up 30 seconds late and YHC try to decide how to keep the PAX out of his way. If you haven’t seen Yo-Yo Ma slide into a parking lot you are missing quite a bit of excitement. #themask
Quite a bit of moaning as we crushed shoulders on the warmup. The feedback did not stop when the PAX noticed the trend of exercise to failure and then run a lap. I often wonder how much we run at a workout, today left no unanswered questions there.
Props to Stagecoach, Radar, and The Hoff for rocking the rucks today. Peer pressure creates poor decisions.
Thank you guys for letting me lead and posting for what is surely to be a warmup for tomorrow’s Independence Day convergence beatdown.
Announcements: Convergence 7:00 at South Charlotte Middle, HDHH audible in effect as Bulldog and Snakebite have cleared the path for us to invade Hembsteads pool clubhouse for some Cornhole and BYOB. Bring your boards if you have some. There is a canopy if we need it and if that fails we can always head over to Vitners.
What The Deck???
14 F3 faithful jumped out of the rack and arrived on time at Bagpipe for a 5:30am date with Mary and her 14 sisters. We wasted no time getting to the work.
The Thang:
Short jog to the corner of Ballantyne & Johnston road for a warm up COP:
SSH X 30
Squats X 20
Imperial Walkers X 20
Merkins 5 X 5 in your own time
Mosey to the Premier Deck with the hope of keeping my PAX sheltered from the rain but fully exposed to the PAIN – abs were the focus for the remainder of our time together and Mary’s Deck seemed like a fitting place to make it happen. Busted out a set of Merkins while the PAX gathered to begin our time with Mary and her sisters.
The Plan was as follows: each Brother counted out their number(total of 14). From there a run to the first level for a drop to the deck with #1(Haggis in this case) selecting his favorite personal abdominal exercise. You guessed it…he picked Heels-to-Heaven. Each member led their abs rotation with the goal of NO REPEATS. A unique abs torture at every level of the parking deck. We covered everything from Dolly to Protractor to Superman and everything in between – extra credit for the creativity out there.
Well done men – everyone remembered their assigned number which was key, everyone pushed the reps on the abs pain, no repeats. Bonus sprints broke out between Mary reps with Mighty Mite, Haggis, Soft Pretzel and Frehley’s turning on the jets. Impressive to watch and it hurt to try and keep up with the speedsters.
Mary’s deck chewed up our time and talent. Finished with 4 minutes for a quick run back to the launch point.
COT at the cars with help from Might Mite on the count off and attendance while our PAX reformed.
Welcome to our two FNGs this morning – named them up with FX and Goonies.
Announcements
Convergence on July 4th – check the website for details.
Bagpipe is always looking for new Qs to share in the fun…encourage our PAX to give it a try. Doesn’t have to be perfect, just a loosely constructed BeatDown.
posted by Haggis for Puppy Luv
Weekend in New England
Thirty two men, including two FNGs, postponed their vacations to squeeze in one more Skunk before hitting the beach. The have the fever and there’s only one cure: more kettlebell.
WARM UP
- Plank
- Log Roll 3x to left
- Log Roll 3x to right
- SSH x21
- Slow Squats x 20 (3 ct down, 1 ct up)
THANG
- Did a bunch of swings, alternating with jump squats (sans KB).
- Did some goblet squats and one-handed alternating swings.
- There were farmer lunge walks and some running, then backwards lunge walks with one KB (in goblet hold position). Threw in some good mornings for the hammies…
- Some Mary with KB.
- Two-handed swings for 2 min to finish it up
COT
MOLESKIN
Didn’t feel like the Q had the A game going for the Pax today–didn’t feel the usual creative juices flowing, so I was going to make up for lack of creativity with lack of common decency and just two-hand swing us all into a trip to the chiropractor. But even that was didn’t work out as planned, as only 3 of 32 made it through the 3rd of 4th round up the pyramid (the plan was to go up to 100, then back down to 40 in 20-count increments). So everything after the 80 swings–10 minutes in–was pretty much improvised on the spot. It happens. They can’t all be “Mandy.” Sometimes you have to suffer “Weekend in New England,” too. Still, there were many strong performances out there this morning, most notably by Wolfman’s lower GI tract. #walkingfarts Glad to have Fishwrap join us in the 51 gloom, meeting his EH, Inky, the newest and most exquisitely tatted Pax in A51. Probably not the best idea to borrow one of ‘Wraps bells the first time out. He’s a bit freakish, you know. Also welcome to FNG Clown Car, another Hempstead resident kidnapped from his house and stuffed in the back of M-Bananas’ minivan. With as many clowns as that car has hauled, that’s got to be one foul smelling van. Skunk-like, even. ANNOUNCEMENTS- A51 Fourth of July convergence at S. CLT MS, from 0700 to 0800. No other workouts that day.
- Back to regular schedule on Friday.
My Watch Says 6:02
As the rain started to come down, 12 men, including several FNGs to the workout, gathered in the South Charlotte Middle parking lot for the weekly dose of #F3FastTwitch. Here’s a look at what we accomplished this morning.
The Thang:
Leave the parking lot and run down the dirt road behind the baseball field, take the right field entrance to the field and circle up in centerfield for a little warmup:
- SSHs – 20 (cadence)
- IWs – 20 (cadence)
- Squats – 20 (cadence)
- Merkins – 20 (cadence)
Exit the field off the third base side gate and run the sidewalk toward the football field. A little impromptu stop off by the hand rails for 20 supine pull-ups (these bars proved a little awkward for this exercise…but we did them anyway). Continue our way down to the track.
- 3/4 speed jog around the track
- Full speed run around the track
- 3/4 speed job around the track
- Full speed run around the track
- Plank it up until all the Pax finish
Mosey onto the football field for some exercises and speed work. 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:
- 10 groiners
- 20 merkins
- 30 jump squats (crowd pleaser)
- 40 LBCs
- 50 suicide drills (O2 depriver)
- 40 dollies
- 30 jumping lunges
- 20 merkin jacks
- 10 burpees
Run it out with a little 3/4 speed jog the length of the field. Sprint it back, with all you got left. A call to repeat that by the Q was halted with a timeout (see below). Mosey to the parking lot for COT.
Moleskin:
- The Men of Fast Twitch further distanced themselves from the SOBs with a big effort today. After plugging this workout into an algorithm for converting yards to miles and for counting total exercise reps, YHC has determined that the Pax ran in between 2.5 and 3.0 miles this morning (mostly speed work) and completed 680 exercise reps (including the warmup). Nice work gentlemen!
- YHC tried to push the Pax into overtime this morning. YHC wishes he could say it was from Q over exuberance…but it was mainly from O2 deprivation. YHC remembered the 0515 start time…but things got fuzzy around the 0600 stop time. Fortunately, 49er was there to remind YHC with a subtle “My watch says 6:02”.
- Not a lot of chatter out there this morning and, other than a few calls for audibles during the jump squats and for mutiny during the final burpees, there weren’t any workout incidents that YHC can think of to note here. Sound off in the comments if I missed anything moleskin worthy.
- It is worth noting that the track was overtaken by the Run for Life clipboarder group during the middle of our gassers on the football field. Pretty sure all the ladies in that group ran slower times today, as they appeared to stop quite often to check out the Men of Fast Twitch. But we pressed on.
- Upon arrival, YHC did notice Spackler heading down to what appeared to be the track. Upon his return, YHC asked him if he had done a few warmup laps. The reply was no, that he had taken care of some business in the on-site restroom. This actually proved more beneficial than some warmup laps, as Spackler displayed a lot of speed and agility out there this morning with a lighter cargo load.
- A special welcome to all the new guys at the #F3FastTwitch workout today. Keep coming out! And we certainly missed our leaders, Sprague and Turkey Leg. And Joker, who was a late Q scratch due to a strained calf…get better man! 49er and Frasier need you guys, as they mainly ran out front by themselves this morning. Strong!
- Thanks for letting me lead.
Announcements
- July 4th convergence at South CLT Middle – 0700
- Check out #F3Anvil tomorrow morning at Calvary – 0530
- New workout #F3Outland launching in Indian Trail at Sun Valley HS on 7/13 – 0700 (Note: The 7/13 launch is a convergence with #F3Area51 workout)
- New KB and gear workout, #F3Foxhole, launching on 7/8 at Elon Park Elementary – 0530
O Canada! Brew’s Home and Native Land
Well we had a Canada Day celebration with all kinds of fun facts to disorient the PAX and keep the pain coming. Thankfully Jack was able to make it but couldn’t stay very long (it’s Base Camp after all). We started out with 1 burpee for each Constitution that Canada has ratified…so no burpees to start. With the shovel flag firmly planted and an imaginary Maple Leaf flying below we stepped off.
YHC digresses. The rain almost let up too much but the PAX were still able to get at least a little bit wet. Nonetheless, 14 PAX (1 FNG, Todd) showed up to start the festive week off right.
The Thang:
Jog to football field for:
SSH x 20
Merkins x8
IW x20
Merkins x8
Side Plank R
Side Plank L
Reverse Plank
Burpees x5
Bear Crawl to goal line then LBC x 10
Track finishing order to partner up
Prairie Fire Mary with partner x 7 – flapjack
3 sets of: Resistance Bicep Curl x 7, Plank Situp x7
2 sets of partner plank merkins x 5
Jack Webb to 5
Partner bear crawls half way to goal line then flip over to finish with crab walk while partner does LBC’s, then flapjack until partnership completes
LBC to 66 (33 years since Canada got an official national anthem x 2)
Then to
Squats x 66
Partner plank situps (1 for each province) x 10
Mary: Prairie Fire Mary x 7
Heels to Heaven x 10 (1 for every line in the national anthem)
Maria (French version of the Rosalita, the same but with French counting, thanks Dora)
LBC’s x 13 (1 for each province and territory)
Elbow Plank hold
Mosey to parking lot for 1 burpee for every time Canada has voted on signing the Constitution (so 1 burpee)
Moleskin:
Thanks to the PAX for putting up with the theme, I had fun with it, the rest tolerated it.When Jack showed up YHC heard one of the PAX ask how many of these the Q could do to which I heard the response (not sure from whom) saying that he could at least do 5 so we did 5. During the Maria when YHC asked Dora how high he could count in French the apt response was to state that it was higher than the number of reps YHC could do (touche mate!). Great to see Robin Hood out in the gloom pushing hard as well as Escargot who, despite the name and the injury was moving along at a record pace for a snail (hope you are recovering well brother)! Passport challenged YHC to a race during part of the partner exercise and in true Canadian fashion YHC let him win. Since he is on Q next week we’ll see what he can bring. Snail Mail working hard out there to the point where he may need a rename some time down the road. Strong send off prayer by Passport keeping the PAX focused as they dispersed for the day.
Announcements:
Evite for Pig Pickin, Bugeater is trying to firm up numbers so please respond
Thursday’s South Charlotte convergence is at South Charlotte Middle School with lot’s of pain promised, big hitters on Q so you’ll have to bring your A game.
Basketball……….DMZ Style
11 men showed up in the soggy gloom to get their week started off right at DMZ.
The Thang
Semi Gloss Q with a RAPID warm up
Run down to football field (backwards, forwards, sideways etc) and back to the basketball court
20 SSH
20 Mountain Climbers
20 IW
20 Merkins (on your own)
Spackler takes over Q 3.5 mins into DMZ
COP: Mosey up to playground for pain station circuit work
1st station – 20 slow squats
2nd – 30 dips
3rd – 20 diamond merkins
Rinse Repeat
1st – 10 burpees
2nd – 20 step ups
3rd – 30 LBC’s
Rinse Repeat
Mosey back to the basketball court (split into 1’s and 2’s)
1’s – bball sprint (foul line, mid-court, foul line, end line)
2’s – burpees until 1’s complete sprint
flapjack and Rinse Repeat
1’s – bball sprint
2’s – CCD’s
flapjack/RR
1’s – bball sprint
2’s – Dolly
flapjack/RR
1’s – 4 bball court gassers
2’s – Military Merkin
flapjack/RR
Mosey to center court for Mr Jack Webb x 7
Stay put for Mary
20 dollys
20 back scratchers
10 CCV each side
34 burpees (goal was 31 for 31 days of July but all PAX but one (name can’t recall) finished early and he said he had 3 left so we all joined him for 3 more)
Moleskin
Very quiet crew today. Unsure if that meant it was too easy or what but next time I will crank it up more to silence the silence.
YHC (Spackler) made the executive decision to allow Semi-Gloss to run the warm up (which became a good idea Saturday night over libations at The Lodge) #liquidcourage. Semi-Gloss was so overly excited that he actually pulled up and immediately hit the port-o-john onsite. He was all about taking up 15 mins for a good warm up. Warm up took 3.5 mins and he quickly handed it back over saying that was all he had. Not sure if he disappeared back to the port-o-john or what.
Thankful that no one got hurt during the basketball sprints. Was like running on slime.
Big props to Judge Smails for running to the site once again and please lift his family up in prayer this week.
Please keep Mr Furley and his family in your prayers.
Friendly Game of Quarters
8 brave pax came out to the muggy gloom for a downPAINment at Stonehenge. While our group was smaller than normal, the intensity and effort of this group was as strong as ever.
The Thang
Little baby jog to Marriott parking lot
COP
– Imperial Walker x 35
– Squats x 21
– 10 burpees on your own
Jog to Ledge Lake
Ledge Lake Sequence
– Step ups x 10 (each leg)
– Derkins x 10
– Dips x 10, plank when done
1/3 mile run around lake
Coin flip for next exercise
Heads = 10 burpees, Tails = 10 Jack Webbs
Heads wins
– Burpees x 10, plank when done
Rinse and Repeat with x 20 reps
Run lap around lake
Coin Flip – Heads again
Burpees x 20, plank when done
Rinse and Repeat with x 30 reps
Run lap around lake
Coin flip – Tails
Group run towards Field of Bulls
– Jack Webbs up to 30 cumulative on the way
Lunge walk 50 yards, Squat walk 50 yards, little baby jog to Field of Bulls
6MOM
– LBC x 40, hold ’em x 15 seconds
– Rosalita x 20, hold ’em x 15 seconds
– Dolly x 25, hold ’em x 15 seconds
– Attenmpted “Dolphin exercise” similar to Michael Phelps #fail
– Dollylita x 25 (legs at 45 degrees)
Little baby jog 1/2 mile to parking lot for Elevens
Set of Elevens
Dive Bomb Merkins, 25 yard sprint, Jump Squats, 25 yard sprint back
– Sequential 1 DBM/10JS…..10 DBM/1JS
Rinse and Repeat but only up to 4 reps
Plank when complete
3/4 mile jog back to Ledge Lake
Coin Flip – Heads=done, Tails=1 more round
Tails wins
– Step ups x 5 (each leg)
– Derkins x 5
– Dips x 5
Coin Flip – Heads=10 burpees, Tails=0 burpees
Heads wins
– 10 burpees on your own
Little Baby Jog back to launch point
COT
Moleskin:
– Great work by all the pax. It was a fun workout that had a fairly steady dose of pain. Lack of #mumblechatter a certain pax referring to his age as “89” rather than 49 in COT.
– Incorporating “randomness” of coin flip was a nice twist on the workout. Will continue to incorporate in future Stonehenge posts.
– Fun to have Haggis there, felt like old times. Also, felt good to Q again and I had a great time with it. Was definitely smoked myself and certainly pushed to limits of “if you can’t Q it, don’t do it”…
Announcements:
– SCLT pig pickin’ on July 13th. Evite sent around again so be sure to sign up so we can get a final count.
– Check weekly email and website for new workouts in area and try to get out to a new one. #leavesafetyblanket
– Reach out to pax who haven’t posted in a while. Invite them out to reinvigorate them.
Aye!
The ARM-ory – It’s Not a Purse. It’s called a satchel, Indiana Jones has one.
The Thang
1 Minute intervals, with 15 seconds rest,
Lunge Walk w/ Pass through
Triceps OH Press (L&R 45 sec. each)
Halo
Clean and Press (L&R 45 sec. each)
Merkins
Goblet Squats
Russian Twist (AKA Mail Order Bride)
LBC
Rinse Repeat 5X
Moleskin
11 Pax greeted the gloom with moderate enthusiasm, and were rewarded with a mostly upper torso beat down. It was noticeably quiet with Funhouse fartsacking due to his inability to find his M’s purse for the workout. Russian twists (aka Mail Order Brides) with 25lbs seems to be the new crowd favorite, and no I could not locate a Groupon for Russian Brides online. I will keep looking. New time, 5:30) seemed to be a good idea, though I still ran long. RedEye is QIC next Monday, so hydrate and preempt with Advil beforehand.
Wiggler – NEW START TIME – 6:00 AM! Summer Hours Are Here…
Sleep an extra 30 minutes then come Wiggle with us tomorrow at our new 6:00 am summer start time. Corner of Foxcroft and Rothwood (Mullrich Corners) – fellowship pace…