Ten men gathered at South Charlotte Middle School for that little workout call Fast Twitch.
The Thang
On the track…
3/4 mile warm up
IW X 24
200 Meter run with 200 Meter recovery X 4
400 Meter run with 400 Meter recovery X 2
On the field…
120 Yard sprint to goal post; 20 merkins and 20 squats; 120 yard sprint to goal post; LBC X 24
120 Yard sprint; 20 merkins and 20 squats; 120 yard sprint; LBC X 24
120 Yard sprint; 20 merkins and 20 squats; 120 yard sprint
Mosey to parking lot…
Plank
Wide-arm Merkin X 24
Dolly X 24
LBC X 24
Moleskin
Yet another Charlotte South workout is soon appearing. From the misty mountain tops comes…Ascent. A new moderate intensity (think Base Camp style) boot camp style workout for Saturdays. Friends/Family/Acquaintances intimidated by the regular F3 workouts? Recovering from an injury? Need a less intense workout because you don’t want to fartsack but can’t stand the thought of yet another burpee – too bad, that’s not an excuse, get to a regular workout, otherwise there is Ascent. Hops and YHC will be co-Q ing an early soft launch this Saturday from the Rock location. The PAX will meet up at the shovel flag (assuming Mall Cop brings it this time, but not to worry YHC will have his planted just in case) before 7 and step off at the same time as the Rock PAX but for a less intense experience. This is the week to EH those for Saturday that have been mailing in the excuses (Epstein’s mother anyone?).
Yes, climbing a mountain is hard, its supposed to be hard, that’s why it feels so good when you’ve made it.
Details: The Rock meets in the back parking lot of Calvary Church, corner of Rea and Hwy 51
Time: Meet at 6:45, step off sharply at 7
2nd F: Coffeeteria at Starbucks in Piper Glen
Ascent will formally post at a yet to be announced location and will be co-Q’d by High Tide and Strange Brew
26 brave souls met in the humid gloom this morning for Part 1 of Psycho T’s Farewell Tour.
The Thang
Quick ball o man
.4 mile jog to carmel ms
13 burpees
20 ssh
12 burpees
20 seal jacks
11 burpees
20 Imperial Walkers
10 burpees
20 LBC’s
9 burpees
20 Jump lunge
8 burpees
20 Prisoner squats
7 burpees
15 Mountain climbers
6 burpees
10 peter parker
5 burpees
10 parker peter
4 burpees
15 frog hops
3 burpees
10 diamond merkins
3 burpees
10 wide arm merkins
1 burpee
Lateral Railing walks on hands and feet
3 Relay races. Sprint, bear crawl and donkey kongs. Winner chooses losers excersise; which the only logical choice was 15 more burpies. Winners did plank series.
Mary: Superman, slow Freddy Mercury, Michael Phelps, Glute bridge and Cumberland county viaduct.
.4 mile run back to parking lot
COT and ball o man.
Psycho T’s MOLESKIN: Thank you for all your prayers and support as our family prepares to move to Colorado. I will miss my F3 family, but am looking forward to starting a new one in Denver.
Skywalker’s Moleskin: OK, who came up with idea to invite Psycho T to Q anyway?! Seemed like a good thing at a time. Each time I’ve gotten out of my car or a chair today, I’ve been reminded of how PT smoked us with this workout. When he called that second set of burpees, most of the pax knew where this thing was headed……..no pain, no gain. And there was plenty of pain. For those who have the guts, come out to Death Valley for Part 2 of his Farewell Tour.
On a personal note, Psycho T has made a tremendous impact on the pax since he started coming to F3 a few months ago. And those who know him are sorry to see him move.
5:30 came and the men of Ballantyne charged full-on into the Foxhole gloom. With our brother Market Timer down with a back injury after a particularly brutal Stonehenge (he was QiC), there was a particular fervor in the air to make a solid downPAINment on the week. Mission accomplished. Here is how it went down.
The Thang:
Rack your bell and run down to parking lot by the fields
Warm-up COP
– SSH x 30
– IW x 25
– Mountain Climbers x 25
Partner up for catch me if you can around field and to the base of the hill
– Partner 1: farmers carry
– Partner 2: 5 merkin jacks then catch partner, flapjack
Line up at base of hill – for sets of 11’s
– Upright rows / run up hill / pull-ups (audible called mid-way through – Q was a bit aggressive with this call)
Changed plan to sets of 7’s
– Squats with KB / run up hill / burpees (no KB)
– 2H Triceps extensions / run up hill with KB / 2H biceps curl
Circle up in the field for COP
– 2 handed swings x 20
– Diamond merkins on KB x 20
– 1 handed swings x 10 each arm
– Traveling merkins w/ KB row x 20 (total – thanks for clarifying Bratwurst)
– 1 handed clean x 5 each arm
Line up on goal line
– Dollies with KB press x 20
– Run 100 yards
– LBC w/ KB x 40
– Run 100 yards
– Dying cockroach x 20
– Karaoke 100 yards
– Protractor (called by Soft Pretzel – thanks)
– Run backward 100 yards
– Rosalita x 20 (get your bell and do what feels right)
– All out sprint 100 yards
Run w/ KB to COT
The Naked Moleskin:
The number of SOB at Foxhole increased 2.4x from last week. It is good the word is getting out about the promised land that is the Foxhole.
When Market Timer was officially placed on injured reserve on Sunday and asked YHC to fill in, YHC felt what better way to remember his sacrifice than to plan a true beatdown for the SOB? In fact, YHC got a little overzealous with the call for 11’s including pullups and had to audible half way through to get back to a mere mortal level of effort. Sorry Mighty Mite, Mic Check, and Bratwurst – it looked like you may have had the full 11’s in you. Next time.
Nice job Long Distance and Chipotle for coming in with 33 lb (clarified not to be 35 lbs) kettle bells on your first visit. You definitely got some street cred for that. Impressive!
The PAX was strong out there today and there was a great competition in the runs. Iron sharpens iron men. Aye!
Announcements:
– Wingman’s first time Q at Bagpipes tomorrow. It sounds like he has been doing some recon and has some tricks up his sleeve. Show up and bring it.
– Mic Check and Mighty Mite are delivering the 1 – 2 punch at The Maul on Wednesday. I heard them conspiring after the workout today. Be afraid…be very afraid!
– Friday Chick-fil-a Arboretum for a little 3rd F. New book. Buy it.
Even though a number of Area 51 regulars were MIA (enjoying end of vacation or a little mud run training) 12 PAX (including 2 FNGs) still appeared in the gloom for nothing more then a light jog around the school. At least that was what was advertised by Slap Shot as he stepped up to Q the full hour. Here’s how it all played out:
Run to track for COP
Run to back playground
Plank/Peter Parker/repeat above
Run to trail
Run to tires
Run to wall by track
Run around track to rock pile
Run “800” for leisurely stroll through the neighborhood
Field work (start/halfway/parking lot)
Jog to parking lot for COT
Moleskine:
With Crab Cake enjoying a little R&R with his toes in the sand for one more day and Far Side and Abacus participating in Mud Run training at Marion Diehl Center, Slap Shot stepped up to ably lead the group on a steamy July morning. FNG Captain Quint was just passing through town and new Saturday regular Larry Lehman (F3 name TBD) was able to make it through the workout with not a hair out of place. Thanks to Turkey Leg for suggesting the burpees at the end to send everyone off on a good note. Good work guys.
Announcements:
Check website for details on “1st Annual F3 Camp” scheduled for weekend of Aug 16-18 at YMCA Camp Thunderbird. Close to 100 F3ers and 2.0s already signed up.
As Psycho T prepares to leave for Denver in a few days, he will Q Part 1 of the Farewell Tour tomorrow at DMZ (Carmel Road Neighborhood Park). Part 2 will be at Death Valley on Wednesday. Join us at 0530 at one or both. Aye!
The Shovel flag was not planted (more on that in Moleskine), but 35 (1 other to come later – see Moleskin) pax set off for another painful tour of The Rock with Bananas on Q.
The Thang:
Bananas on Q:
2 minute jog to COP
SSH x20
Merkins x20
Imperial Walkers x20
Indian run 2 laps around perimeter of multiple pitches (1/2 mile approx. each lap)
Merkin pyramid by 2s (with 5 sec. plan in between in each set)
8 stations 25 yds apart
5 Merkins out every 25 yds, 5 LBCs back every 25 yds
5 CDDs out every 25 yds, 5 flutters back every 25 yds
Bear crawl up the hill at end of pitch, plank at top, then backwards bear crawl downhill; Rinse & Repeat
Hops Q:
YHC randomly numbered about 40 tennis balls with numbers ranging from 10 to 100.
The 9 2.0s would retrieve a tennis ball from 20 yards to 100 yards away while the rest of the pax planked.
The # on the tennis ball determined how many reps of each exercise we would do.
First ball picked up by Hot Shot had “100” on it! Random I promise though I suspect the pax doesn’t buy that. May have the numbers and order of events wrong below, but they’re roughly accurate…
100 (give or take) Groiners
54 Squats – slow single count cadence, correct form
25 Elbow Plank Jacks
25 partner decline merkins
13 CCVs
13 Partner Tunnel Jumps (Partner 1 planks while Partner 2 jumps over then crawls under Partner 1); flapjack
24 Praire Fire Mary’s (aka leg throws)
15 Peter Parkers
13 Burpees
12 Hand Raise Merkins
Jog 1/4 mile to COT with high knees and lunge walks mixed in
COT
Moleskine:
Great group today. Strong work men. And welcome to FNG Shadow (Ethan B.) who joined his brother Supersonic and dad Lost Weekend.
Special thanks to Purple Haze for requisitioning the tennis balls for YHC. They’ll be back soon at a workout near you.
This backblast would not be complete without mentioning MallCop’s 2nd day in a row of showing up late to a workout. Blamed it on his alarm clock….. To add insult to injury – he failed to plant the shovel flag in his late haste to join the pax, thus, YHC ordered 13 extra burpees for the Segway Pilot prior to COT. DK, Skywalker and a couple others joined MallCop for the extra burpees.
Truly was random that the first ball picked up by Hot Shot was one of two “100” balls in the bag. Unlucky and unsavory. The pax was none too pleased. Safe to say the elbow plank jacks were crowdpleasers along with the groiners.
Bananas bear crawls and backward bear crawls drew much mumblechatter as well.
Pretty sure Briquette was with us to start but disappeared. Can any of the pax confirm? Briquette – you ok brother?
Great work men – we stayed on the pitch (aka soccer field(s) the whole time; but I think a sufficient amount of pain was administered by Bananas and YHC. The merkin ladder is sneaky painful – good call Bananas for some early pain and O2 deprivation.
Announcements:
F3 Dads camp for 2.0s of both genders – Aug. 16-18. Plenty of room, so sign up. Info on website. Cost is very reasonable – ~$85 per attendee includes all meals, activities, A/C-equipped cabins, etc.
Psycho T’s farewell tour (moving to Colorado) makes stops at DMZ and DV this week with Psycho T bringing his unique brand of pain to the pax. We’ll miss you brother.
MallCop still has 20ish Area51 shirts if you’ve not gotten yours yet.
8 bad@$$es embraced the country gloom down here in the Trail and got after there weekend submission of downPAINment only to simply get Served!!!
the THANG:
Mosey around to the back of the school to the far parking lot and circle up for some COP.
30X SSH
20X Imperial Walker
15X Merkins – hold – 20X Peter Parkers – 20X Parker Peters
20X Dollies – hold – 20X Flutters – hold – 20X Freddie Mercury (bicycle) – hold – 10 count to finish.
Tennis Court Work:
Mosey from the back parking lot back up to the front of the school to the courts for some 11’s.
Set #1
– Squats and Merkins (run the width of 2 courts between each set of exercises) – plank
Set #2
– “Burpee Suicides” – X5 – Plank
Set #3
– Bear Crawl Length – Run Back – 5 Burpees ****Due to time, Q had to call an audible – next time boys****
Rail work:
Mosey to the rails for “Supine Pull Up Ladder”
10X inboard – 8X inboard – 6X inboard – 4X inboard – 2X inboard
Links Work (that’s golf for you more than country folk):
CT takes the helm and mosey’s the PAX to the Disc Golf Field- Bearcrawl – Plank – Carolina Dry Docks X20
– Lunge Walk – Sister Mary Catherines X20
Extended Mary
– LBC X20 – Scissor Crunches X20 – PLANK – Back Scratchers X15 – Side Crunches (X10 each side)
– PLANK
– Leg Lowers (aka jacknife?) X15
– Dolly X20
Mosey to the pull up bars for (Eight’s)
– Hanging leg lifts 7,6.5….
– Jump Ups 1,2,3….
Bust out your best pirate personna and Walk the Plank matee
Man Work:
– Man – Maker Pushups X5 (each side)
– Dips X20 on the actual dip bars
– Man – Maker Pushups X5 (each side)
– Dips X10
Mosey to the bottom of the hill and…….. Prison Break up the hill to the track….
COT
Moleskin:
Great showing of actual troo south CLT natives who actually live in the UC #unioncountyrocks
Strong showing by Sleeper Hold (FNG), props to you for making the trek all the way down from Metro for your first time out #youlivenexttofreedompark? #whatwereyouthinking? #brotherbondingopportunity? Keep coming out brother, I promise – it doesn’t get easier.
Also a strong showing from Deadwood on his 2nd time out who caught his 2nd wind during the 2nd half #alotof2nds of the work out and really started the mumble chatter. Especially during the extended Mary where he began throwing out challenges to the PAX #6inches #howlowcanyougo
Cottontail & Swiss Miss were having some sort of mono y mono competition between the 2 because they were flying out there. They were getting quite competitive to the point Cottontail began making accusations and requesting a rename for SM #brownnoser. I can see this rivalry only intensifying going forward or until Cottontail finally moves out past Hwy 218 #siberia.
Schnizel, I swear you’re some sort of freak of nature. You simply have the motor that just doesn’t stop and keeps on running. Never complain (Big League Chew took care of all the complaining mumble chatter today), cool calm and collective and just go-go-go!!!! Thanks for setting the bar high and pushing all of us out there today.
Not sure why QIC “Z” got called out for his Mineral Springs math counting that he must have immediately inherited via osmosis in all of 45 minutes from Deadwood but he did. And to the PAX delight, QIC Countertop instructed Z to close with leading the PAX through a 10 burpee finish #crowdpleaser
Aye brothers – strong workout today by all #F3Strong!
Zip
The Day Zero Challenge was set forth (http://f3nation.com/2013/07/15/preblast-day-zero-challenge/) and 26 men (2 FNGs) showed up to test their will. The nature of the workout is to push yourself hard for the full hour through the list of exercises with a 1/3 mile lap around the McAlpine Proving Grounds after each exercise. You vs yourself. See how far you can get this time. Go farther next time.
The Challenge:
Moleskin:
12 of Area 51’s finest hit the ground running today. We took full advantage of all the BCC has to offer, and never looked back. One thing it didn’t offer was some fresh air… no breeze, and the parking deck was stifling. Just the way we like it. No complaining, lest you suffer through 17 days of nonstop rain.
The Thang:
SSH x 25
Mountains Climbers x 20
Squats x 15
Mosey to Loch Ness
Dips x 15 in cadence
Derkins x 10 (ic)
Dips x 10 (ic)
Derkins x 5 (ic)
Over to the grassy field
Partner 1 = 40 alternating high knees, flapjack
Partner 1 = 20 jump-ups, flapjack
Jack Webb – up to 5 merkins, 20 press, ladder back down.
Over to the BOA hill, with bridge lunge walk and bunny hop up old SPX hill on the way.
6’s on the hill: burpees up top, squats at the bottom
Bear crawl up hill, back down, 10 merkins.
Bear crawl up hill, back down, 5 merkins.
Indian Run to 521 bridge
On the bridge: peoples’ chair hold for 30, hands up for 30, then press it out x 50 (#smokedshoulders)
Jog to Premier Parking Deck
On the way, 20 yards of broad jumps.
Hit the Deck
Partner 1 = sprint up ramp to top of floor 1, 5 merkin jacks at top, sprint back.
Partner 2 = nonstop donkey kicks on wall
All pax backwards sprint up incline, 10 jumps squats, sprint back down
Bunny hop up 4 stories of parking deck stairs (dizziness ensues)
Time for Mary, with people’s choice calling out exercises:
Flutter, Dolly, LBCs (in cadence x 15)
Protractor of pain
Down to the soccer field
5 merkins, sprint half way across field, 5 merkins, sprint to end, 5 merkins
plank it up, 6 inches until pax ask for mercy
20 mountain climbers, sprint half way, 20 MCs, sprint to end, 20 MCs
6 inch #mercyplanks
Partner legs swings: 10 middle, 10 left, 10 right. Flapjack.
YHC throws out lower back and screws up his weekend.
Mosey back to home base, with optional irrigation system cool down on the way.
COT, Ball O’ Man, out
Moleskin
We hit it hard today, with very little down time. Solid performance by everyone.
The BCC has it all: lakes, walls, hills, fields, parking decks, stairs…. you name it. If you have never
posted at Stonehenge or Bagpipe, consider a Summer Tour and make your way over. You will
not be disappointed.
Announcements
F3 Camp is less than a month away. Check the website for details. Sure to be a good time. Camp Thunderbird is a great facility, and cost is very reasonable for what should be an awesome weekend with your 2.0s
Mic Check has details on Habitat For Humanity build coming up. Contact him directly if interested. (MC, please sound off below in comments with specifics or link if available or your contact info)