Preblast Centurion
Expect to top 400 Mirkins, 300+Squats, 200+Burpees, and some other core excercises to round out our 45 minutes together….Just sayin’ this wont be for the faint of heart…
Old Spice Loop
With Honey Bee out of town and in need of a volunteer, YHC decided it was time to step up and hive leading a try. With the caveat that YHC’s “tempo pace” may more closely resembles many of the PAX “fellowship pace,” volunteer was accepted by Honey Bee.
The Thang
Having run countless miles through Piper Glen and Raintree over the years, YHC felt confident that a 6 mile route known as the “Old Spice Loop” would prove challenging and be a great training run for those prepping for Thunder Road.
Not sure it proved challenging, however, except for YHC and halfway through I recalled that I was in the company of BRR vets, including one “mountain goat!”
The Thang
At 5:15, we gathered and launched into the unseasonably chilly gloom. YHC was intentionally vague on directions for the first half of of the route hoping strategically to harness the reins of the faster PAX.
YHC ran the first 3 miles at his “tempo pace.” This allowed for some good 2nd F surrounding F3, the weather and upcoming plans for Thunder Road.
At about Mile 1.5, Mighty Mite asked why we I called it the Old Spice Loop and I explained that in the middle of the run, we would be doing a little 0.6 mile loop off the beaten path called Old Spice in Raintree that should prove to be a challenge midway in the run. As we approached this section, I asked for a little extra effort. The boys responded and I got more than I bargained for as I began barking the directions louder from the back. The Boys were in familiar territory as we started back to the barn and I can proudly say that, in true F3 form, they opened the throttle up and continued that extra effort all the way back.
Not sure what everyone’s pace was but I brought up the rear averaging 8:03, meaning average for the group had a 7 handle with it.
A very impressive run and effort by all this morning and all look soundly prepared to dominate at Thunder Road.
I am grateful for the privilege of leading these strong men today.
If you like to run, give Devil’s Turn a try.
Moleskin
Haggis is the fastest person I know with an ongoing “IT band injury.” Apparently, speed and hills help the healing.
I need to write raving reviews for Turkey Leg’s headlamp and vest. I can testify that the rear red blinkies are visible from a long distance away! Safety first. #blackdiamond #amphipod
YHC was in such oxygen debt post run that he accidentally tweeted and referenced Fast Twitch instead of Devil’s Turn. Aye! #rookie #feltlikefasttwitch
Mighty Mite found a golf ball on the way back.
Announcements
MM mentioned a New workout we need to support(Olympus, Gear Workout at Elizabeth Lane Elementary on Saturdays at 7).
Convergence-Joe Davis 5k Jan. 4
Panther viewing party(Nov 10)
MCM tribute workout(Nov 10)
TR Christmas party(Dec 7)
Mud Run(Email Stagecoach if you want to HC)
Others?
-Posted on behalf of Rock Thrill
Looked Good on Paper…….
Eleven pax followed the Glow into the gloom on a crisp morning at Rebel Yell. What would the VQ have in store – a paper champion, of course. Much like a freshly completed NCAA bracket in March or an NFL roster in August the workout looked good… on paper. But how would it play out on the blacktop of Polo Ridge Elementary?
The Thang
Lap around front parking lot, run to back lot for COP
SSH X 20
Merkin X 20
IW X 13
Burpee Gassers:
100 yd sprint down, 10 burpees, 100 yd sprint back, 10 burbees
100 yd backwards run down, 9 burpees, 100 yd sprint back, 9 burpees
100 yd karaoke right down, 8 burpees, 100 yd sprint back, 8 burpees
100 yd karaoke left down, 7 burpees, 100 yd sprint back, 7 burpees
100 yd sprint down, 6 burpees, 100 yd sprint back, 6 burpees
Dora between heavy breaths: “If I had known (Rebel Yell) was going to be this tough I would’ve gone to the easier workout at Hydra.” And he thought he only made backblasts because of his beard.
100 yd butt kicks down, 5 burpees, 100 yd sprint back, 5 burpees
50 yd forward walking lunge, 50 yd sprint down, 4 burpees, 100 yd sprint back, 4 burpees
50 yd backward walking lunge, 50 yd sprint down, 3 burpees, 50 yd sprint back, 3 burpees
100 yd sprint down, 2 burpees, 100 yd sprint back, 2 burpees
50 yd forward bear crawl, 50 yd sprint down, 1 burpee, 100 yd sprint back, 1 burpee
Plank
Now that everyone’s loose, pain stations:
20 jump squats, run to playground
10 pull ups
100 yd sprint down drive, 20 merkins, 100 yd sprint back
Rinse and repeat X 2
Plank
Victory Lap:
Group sprint to first speed bump (40 yds) and back, sprint to second speed bump (80 yds) and back
Mosey back to parking lot
COT
100 LBC’s OYO
60 second plank, 30 seconds at six inches, Radar 10 count
Moleskin:
Great work by all the pax today. The goal was to keep everyone’s heart rate up and the mission was accomplished. Not a lot of chatter once Burpee-palooza started but great effort by all. Lots of running, lots of burpees and lots of smiles when we were finished. Welcome to FNG Backwoods and Tclaps to Clarabelle for the EH one day after making his first post. Thanks to Spackler and Crab Cake for giving me the opportunity to Q. My quads and back are telling me the paper translated to the pavement.
Announcements:
- New kettle bell/strength workout – Olympus – starting this Saturday, 7-8 am, at Elizabeth Lane Elementary.
- Nov 10, 4 pm Panthers v. 49ers at Fox & Hound Ballantyne. See weekly F3 email for evite link and details.
- Spring USMC mud run signups – free agents or teams. Stagecoach is mud run Q. DO NOT register through the mud run site – DO register through the form on the F3 site.
- Holiday party (12/7) at Tiger Rag’s. See the weekly F3 email and evite
- Jan 4 convergence and Joe Davis 5K. Sign ups are now through the event. Details on the F3 site. Be there.
Hydra equal opportunity workouts, long sleeves welcome
21 pax stepped outside to temperatures in the mid-30’s and a welcome blast of fresh cool air. “It’s on” they all said excitedly. These brave pax then proceeded to converge on Olde Providence Elementary for a workout that did not discriminate on the basis of wardrobe or attire, like some other unnamed workouts on Tuesday morning not named Fast Twitch. Here, all men were welcome, all men recognized as being created equal, and all men were equally treated to a very large helping of pain handout. Long sleeves, short sleeves, toboggans, fingerless gloves, blue jeans, wet suits, breakdancing pants, tutus, short shorts, long pants, mittens, ear warmers…
The Thang:
Trackside:
1 Lap then 5 Burpees x 2
Partner A bear crawls, partner B merkins x 15 and catch partner A, switch (1 lap around)
Mosey to Fields for COP:
Merkin x 10
SSH x 15
Wide Merkin x 10
IW x 20
Diamond Merkin x 10
Squats x 15
Merkin x 10
Partner Up, Line Up for some field sprints:
Partner A Jump Squats, Partner B 50-yard there and backs, flapjack
Partner A Burpees, Partner B 50-yard there and backs, flapjack
Partner A Heels to Heaven, Partner B 50-yard there and backs, flapjack
Mosey to Concession for some 30-20-10’s:
Dips x 30
Jump Ups X 20 (or 10 step ups each leg)
Burpees x 10
Rinse and Repeat
Form a line, Indian Run to Rea, Windyrush, Foxworth (1/2 mile)
Partner Back Up:
Foxworth Hill sprints Partner A plus 5 burpees there and back, Partner B Jump Squats, flapjack
Run back home through Olde Providence Outdoor Classroom
COT – Circle Up for 3 Minutes of Mary:
Mason Twist x 20
Freddy Mercury x 15
Dolly x 15
Flutter Kick x 15
that’s a wrap folks!
Count off and Name-o-rama
Moleskin:
We came, we saw, we did our thing. Great work by the pax un-phased by the cold. Some were reminded that it is the end of October and hats, long sleeves, and gloves may be needed on these gloomy mornings.
Anyone who saw M OLB post on the main site I am sure you were moved. Anyone not checked that out yet, you should do so. It is a reminder of why we are F3, and how being a part of F3 is bigger than any one man. Many of us in Area 51 did not know OLB, Terry Pridgen, but we know if he was posting to workouts with F3, that he was a brother. Hops had some great comments and words you should check out too. 3rd F is strong today people!
The Hydra pax is no joke these days. Strong work and way to push it. Filmont mentioned we need some fresh pax to post so he can have someone to push. Sounds good to me. We have 500 homes in OP right behind us. And Filmont, you have been battling every week and doing awesome work man! Greyhound is getting stronger and mentioned it. He said the rest of the pax is getting stronger too. Agreed, sounds like Q’s are doing their jobs.
Last, keep coming back, keep pushing it, keep getting better. It happens one workout at a time gentlemen.
Announcements:
Nov 10, 4 PM Panther v. 49ers at Fox & Hound Ballantyne. See weekly F3 email for evite link and details.
New workout named Olympus. New kettlebell/strength workout starting this Saturday at Elizabeth Lane Elementary.
Put your name in for Spring Mudrun Team. Stagecoach is Mudrun Q and looking for free agents or teams. Sign ups will be around Nov 1. You should sign up if you have been working out more than once per week. One of the best events we do and great 2nd F on bus ride to and from.
Holiday party at Tiger Rag’s casa. See the weekly F3 email and evite.
Nothing unique, just a wee bit of fun…
- SSH x25
- IW x20
- Merkin x20
- Mtn Climber x20
- Squat x20
- Dips x25
- Jump-ups x20
- Decline merkins x25
- Plank (form counts, do it right, hold it, feel the burn)
- Repeato
Run around building and settle in for some People’s Chair-o-rama (2 x 90 seconds)
Mosey back to to parking lot and split up into groups.
- Squats x25
- Lunge Walk
- CDDs x25
- Lunge Walk
- Repeato
10 burpees OYO because you can’t have a burpee-free workout — I’m pretty sure that’s stated in the fine print of the Disclaimer.
Run back to the safety of the parking lot for COT.
Moleskine:
– Stated intention of the workout this morning was to do a basic bootcamp, hit the major muscle groups, run around a bit, and have a wee bit of fun along the way. Based on feedback, I’m happy to report mission accomplished.
– The unstated intention of the workout was to complete most of the field work in the sprinklers. Unfortunately, the sprinklers weren’t on today. Why do it in the sprinklers? For some stupid reason I thought it might be fun – that’s why. Perhaps even more than a wee bit of fun. And we all need more fun in our life. Heck, for many of us, F3 is about as fun as our day gets.
– As always, it was a privilege and an honor to lead you guys.
Announcements:
– HDHH tonight (sorry, I posted this while HDHH is going on, which means I didn’t get my own message. I should be HDHH’ing, not posting right now…)
– New gear/Saturday workout: Olympus. Word is The Hoff will hunt you down if you don’t post.
– Spring Mudrun. Sign up. Stagecoach will hunt you down if you don’t.
Man Maker
11 men got a chance to throw around some weight at The Maul.
- 41 SSH
- 20 exploding merkins
- 20 jump squats – In squat position, grab the back of your ankles for :30
- REPEATO
MOSEY
4 stations, 1 minute at each with a 20 second rest in between.
- Station # 1: Plank and touch the baseball that sits on the ground under your chest with the right hand, then the left, right left, right left.
- Station # 2: Wall sit while holding a dumbbell out in front and rotate it back and forth like a steering wheel.
- Station # 3: Donkey kicks on the wall
- Station # 4: Side abs
- REPEATO
4 more stations, 1 minute at each with a 20 second rest in between.
- Station # 1: Wall sit with arm presses
- Station # 2: Man Makers
- Station # 3: Same plank touch with the baseball
- Station # 4: JLos
- REAPEATO
MOSEY
- All plank in a line, roll the medicine ball to the next guy and sprint to the hill and back. When the guy next to you returns, you sprint.
- Partner up. Partner #1 sprints up the hill. Partner # 2 mason twists.
- REPEATO
MOLESKIN
It was a nice weighted workout today. It’s good seeing the brothers Grass Stain and Crab Grass showing up on a regular basis. Both seem to be pushing each other during the workout. Pinkman made his return to the Maul as well. Keep coming out my friend.
It’s About How You Finish
30 men gathered under the lights of the South Charlotte Middle School parking lot awaiting the latest trip down into the real Death Valley. According to the #MadHatter, it’s where dreams go to die…for us, it is at least where we go to work out hard for 45 minutes. The temperature was perfect, with just enough chill in the air to have the Pax eager for the start. Off we went at 0530.
The Thang
Mosey down into the Valley for a warmup lap around the track (no clipboarders, just us)
Circle up around mid-field for some COP:
- Diamond Merkins (total confusion among the Pax) – 15 cadence
- SSHs (ahh, now we can begin) – 20 cadence
- Wide-Arm Merkins – 15 cadence
- IWs (wheelhouse) – 20 cadence
- Narrow Merkins – 15 cadence
- Squats – 20 cadence
- Merkins – 15 cadence
- Peter Parkers – 20 cadence
- Mission Impossible
Line-up on the line along the goal post for some exercises and sprints:
- 20 Jump Squats, sprint to the opposite goal post, 20 Jump Squats, sprint back
- Plank on the end line. Bear Crawl 10 yards to the goal line, Backward Bear Crawl back
- Repeat above but with the following exercises: 20 Merkins, 20 Jumping Lunges, 20 CDDs, 20 Squats and 20 Flutter Kicks
Back to mid-field and circle up for the finish:
- LBCs – 20 cadence
- 10 x 10 – 10 burpees a minute for 10 minutes
Mosey back to the parking lot…a little bit of time left: Dollies – 20 cadence
COT
Naked Moleskin
- In the wait before the workout, Tiger Rag, as part of his personal mission to eradicate long-sleeves from any Area51 workout, threatened to go skins while chastising Stagecoach for his Under Armour cold gear. TR was wearing his pre-game fleece at the time.
- We launched into what YHC thought would be the complete darkness of the #F3DeathValley field. But with Bulldog’s headlamp, which YHC believes is simply a KC Hilite sewn into an old Wilson headband, there was plenty of light out there. YHC was blinded a couple times as Bulldog checked to make sure appropriate form was being applied during the COP merkins.
- There was complete confusion and borderline mutiny when YHC called for the first exercise…diamond merkins. #Mumblechatter of that’s not how we roll at #F3DeathValley were heard. We did side straddle hops immediately following…and all was right in the world again.
- O2 was in short supply this AM during the exercise-sprint-exercise-sprint-bear crawl-backward bear crawl part of the workout. Some planks and 10 counts were called…more for YHC’s benefit that anyone else in particular.
- The mumbled suggestion for burpees from someone close by was heard loud and clear by YHC…so we ended the workout with a little 10×10. 10 burpees a minute for 10 minutes…100 burpees in 10 minutes. The first 20-30 second rest seems to take a while…but after that, the recovery time goes fast. There were some complaints about YHC’s timing…guess the Ironman watch needs to recalibrated.
- We finished strong today! Solid effort by the men of #F3DeathValley. Stagecoach, thanks for giving me the reins.
Announcements
- Check out the 3rdF opportunities: Aftermath on Wednesdays at Greenway Starbucks, Yardstick on Thursdays at SouthPark Panera, Compass on Fridays at the Arbo Chick-Fil-A and The Stand on Fridays at the Carmel/51 Panera.
- MudRun sign-ups are happening now! See Stagecoach.
- Convergence / 5k on 1-4-14 in support of Rock Thrill and his family. Info here: http://f3nation.com/2013/10/20/convergence-and-5k-run/. Sign up now. Smoke Boot award will be on the line.
- USMC birthday convergence on 11/10: http://f3nation.com/2013/10/22/usmc-birthday-convergence/
- 2ndF Panther Football watching party on 11/10 at Fox & Hound – Ballantyne
- Christmas Party on 12/7 at TR’s house. See the Evite.
Dead Fish Handshake
We started with 38 but ended with 37. Not sure where Wolfman ended up but he might have been the only sane one among us.
Knowing there would be lots of snatches and swings, Your Q advised the Pax to remove watches and rings. Many were not able to do so–#sausagefingers. Chatty mosey down to parking lot and knock the stink off with some SSHs, I Walkers and Squats. If you are wearing sleeves–on a 57 degree morning–do some burpees then go straight to your VW Cabriolet, get your man card out of your purse, and turn it in. Because that is some weak sauce. Fifty. Seven. Degrees. That’s just sad.
But there’s nothing we can do for our besleeved comrades, so we move on to an exercise I am fond of: the two-handed swing. Just forty or so to get the hips firing, hamstrings and glutes activated, core engaged. A prelude for….
The Secret Service Snatch Test. The SSST is as brutal as it is simple: do as many snatches as you can (with good form, of course) in 10 minutes. You can put the bell down and you can switch hands. It’s meant to be an indicator of mental toughness as much as anything but from what I can tell, people that care about these things consider anything below 200 substandard. And that’s with a 53 lb. bell, mind you. The ladies have the option to use the 12kg (25lb) or the 16kg (35 lb) bell for the test. If that weight more closely resembles your bell you were probably wearing sleeves. For the record: 155 with a 45 lb and it sucked.
A Short Leg-O-Rama: tried a hack squat of sorts with the bell behind the back, but that didn’t work so well. Followed by sumo squats, KB lunges, Good Mornings, and then KB lunges to each side. Just enough time to let the arms recover for….
The Swing Ladder A variation of my solo #sadclown workout when I can’t post:
- 30 swings / Run Hill / Flutter with KB Press
- 40 swings / Run Hill / Dolly with KB Press
- 50 swings / Run Hill / Louganis
- 60 swings / out of time….
An asinine amount of snatches and swings result in the Dead Fish Handshake. Go with the fist bump today.
ANNOUNCEMENTS
- The Mud Run horsetrading is at fever pitch. Get on a team or become a free agent for the 2014 Spring Mud Run. Sign ups will hit the F3 website around Nov. 1. Stagecoach is your A51 Mud Run Q.
- Convergence / 5k on 1-4-14 in support of Rock Thrill and his family. Info here: http://f3nation.com/2013/10/20/convergence-and-5k-run/. Sign up now and bring the family for the 5k.
- Christmas party at TR’s den. Hit the evite.
- Panthers are less embarrassing than normal. Come out and watch them at the Fox and Hound in Ballantyne on Nov. 10 with your F3. Check the evite on this one, too.
Running Out of Time
Seven strong Men of Fast Twitch put up 4+ miles each on the #speedcircuit, while the bagpipe SOBs apparently continued their remedial work today on running a single mile.
The Thang:
Launch promptly at 0515, run down 51 to Davie Park.
Circle up for brief COP: 20 SSH, 20 Squats
Speed Circuit:
Partner 1 runs up to the end of the front lot and into the playground for three exercises:
- 10x pull-ups
- 20x dips
- 30x LBCs
Run back to starting point.
Partner 2 runs to back lot, around parking lot and back to starting point.
Partners do 20-30 burpees total combined (20 for groups of two, 30 for group of three).
Flapjack, repeat the above 3x+
Jailbreak back to school for recovery, COT.
Total Mileage: 4.4 – 4.9, depending on where you were when we stopped in the circuit.
Moleskin:
- Rock Thrill arrived just as the pax were headed out onto 51, when he promptly ditched the vehicle and somehow caught up to us in time for the COP. Nice work catching-up – way to start with a full-out sprint. (at least he didn’t pull a @floorslapper-type move and drive down to Davie park to meet the group)
- Runs together allowed for a little 2nd F, but was limited due to the absence of any recovery or ten-counts in the circuit
- Being a dedicated FTer from the start, Spackler has apparently transformed into a persistent runner with the outfits, lights and all…rumor has it he has a full-body green spandex suit on the way for the winter. Looking forward to that.
- Great to see Flutie Flakes becoming a regular FTer.
- YHC got a bit aggressive on the time going for the 4th circuit at the end – apparently that last one was going slower that the first one. A winded Haze noted that we were clearly “running out of time”, so we traded-in the last round of burpees for a jailbreak sprint back to the school for COP.
- Nice effort by all on the circuit – solid mileage with speed this week.
- Joker on Q for next week
Announcements:
- Joe Davis Convergence/5K to benefit Rock Thrills brother in Fort Mill on Jan 4th. Rumor has it that we will be including another speed competition between Fast Twitch vs. Bagpipe (and others) as part of the convergence – more info to follow. Details up on the website: http://f3nation.com/2013/10/20/convergence-and-5k-run/
- 2ndF: Sunday, Nov 10, 3-7 PM: Panthers Football Game Watching Party at Fox & Hound Ballantyne
- 2ndF: Christmas Party eVite has gone out – 12/7 at TR’s crib. Contact Baracus (Brian.T.Anderson@bankofamerica.com or 704-957-8130) if you didn’t get the evite or have questions
I like to finish up that way…
15 strong men completed a few rounds of pain this morning at the SOB hideout known as Bagpipe.
The Thang:
Mosey to warm up spot: 25 Side Straddle Hops, 20 Imperial Walker, 25 Merkins
Mosey to Loch Ness wall #1: 10 slow Durkins, 10 slow dips, 20 slow squats.
Run around Loch Ness to wall #2: 10 slow Durkins, 10 slow dips, 20 slow squats.
Mosey to second lake (Loch Doon). 10 Burpees at own pace then lap around lake.
Mosey to foot of long hill up to bridge…. fast run up hill to bridge. Peoples chair at the top.
Mosey back down to parking lot for Mary Merkin Madness: 2 merkins, 20 flutter, 4 merkins, 20 dolly, 6 merkins, 20 heels to heavens, 8 merkins, 20 rosalita, 10 merkins, 20 little baby crunch, 8 merkins, 20 left side raise, 6 merkins, 20 right side raise, 4 merkins, 20 mason twist, 2 merkins, recover.
Mosey to Loch Ness. 3.3 laps = 1 mile time trial. Selected results below:
Frehleys Comet (7:52), Chipotle, Brisket (6:23), Gumbo, Spinner (7:06), Peaches, Wingman (7:43), Mighty Mite, Grass Stain (7:00), Crabgrass (7:46), Puppy Love (6:55), Long Distance, Flip Flop, Rolling Rock (7:40), Haggis (6:14)
Back to parking lot for COT.
Moleskin:
- Welcome to FNG Flip Flop. Dragged out by Chipotle and Long Distance, he is already an addict and will be back.
- Brisket was heard to mutter how much he enjoys the time trial: “I like to finish up that way…”
- No breaks at all this week … nice work all!
- Wingman on Q next week, Brisket steps up the following week.
- The rag-man has thrown down another challenge with the Twits to be taken up on January 4th at the convergence. After their dubious claim of victory last time we shall be working extra hard…