The Wall
24 Pax chose not to fear the three headed monster; unlike two well rested and HDHH socializing brothers who shall go unnamed (Bananas and Fireman ED).
Warm up:
-Jog to field; 25 SSH’s, Merkin pyramid up to 10 and back down holding plank position for 5 seconds after each completion
The Thang:
-Burpee run to Colony Shopping Center (.75 miles) each time YHC blows the whistle the pax drop and complete 5 burpees. Pax were allowed to modify as needed and the over achievers were given addtional burpees if they passed YHC during the run. The goal was to keep the pax together. Success.
-Run to wall behind Harris Teeter for wall work: Peoples chair, BTW (extra credit for push ups), one leg people’s chair, wall push ups, one leg people’s chair, decline wall push ups.
-Run to lower parking lot for suicide run; touching each line in parking lot (approx 15).
-Burpee run back to OPE.
-6 MOM; LBCs, protractor, mountain climbers.
-jog to parking lot for plank-o-rama
Moleskin:
-Pax have started to fear the whistle/burpee run was noted by Bananas at HDHH and as evidenced by his fartsacking today. The individual audibles and modifying options were just the fine tuning this exercise needed to keep the pax together for the .75 mile run. For those who wanted to push themselves to their limit and for those who needed to take a less intense route…. mission accomplished.
-T-claps to Zipadee for being the only pax that was able to yell out the entire count during the merkin pyramid… although by the end he was sounding like 13 year boy going through puberty.
-Don’t worry fartsackers… you will definitely get a shot at the Hydra Wall. We’ll be back!
-On the burpee run back to OPE Bugeater, Wolfman and Lost Week were really begging for pain as they continued to run ahead of YHC even as Mall Cop hopelessly warned them not to. I think the final 10 burpee audible to said pack worked as it appeared that Wolfman was doing knee merkins at the end.
-Nice effort by all. I hope everyone pushed themselves to the point of failure…that was the intent.
Announcements:
-Check website for Thunder Road Marathon and Half Marathon info. There is an F3 discount and this will also be a team event this year. Area 51 needs to represent! HC and sign up today. Specific workouts and training runs to come.
-New Thursday workout coming soon at Polo Ridge Elementary. Crabcake Q.
-New Friday 3rd F- The Stand starting on Sept 13th at Panera Bread near Centurion. Champagne Q
#F3DevilsTurn – A breath of Fresh Air
#F3DevilsTurn launched at 0515 with 4 PAX and at 0530 with 1 PAX.
The Thang: 6miles or 4miles along the 4 Mile Creek / Lower McAlpine Creek greenway starting at Rea Road parking area.
Moleskin:
- It was AWESOME weather today. Truly a breath of fresh air from our Natural surroundings when it screams COOL… Brighten someone’s day with an uplifted spirit.
- Preblast indicated 2nd F for the pace today, and it did not disappoint. While still a good workout to get the miles in, it was more about talking Marathon training plans (Honey Bee and Turkey Leg are EH for Thunder Road Half or Full) and BRR fun (Turkey Leg, Bratwurst, and Mighty Mite are all in).
- Not sure if this was the first time, but Mighty Mite joined the 6 mile crew. He was even still talking towards the end, “I didn’t think I could stay with you guys.” If you are able to complete the 4 Mile week in and week out, try the 6 one week. You might surprise yourself.
- This is a great venue for a early morning run and will make sure you get in some training for the day. Use it as a Recovery day, challenge day, or 2nd F, but come out and enjoy.
Announcements:
- Rumors of a F3 discount for Thunder Road in November. Stand by.
The Silence
11 brothers quietly gathered around the SF in the early morning gloom to hopefully share some 2ndF while participating in 1stF. A few minutes later, the only fellowship occurring was the powerful bond that comes while suffering in silence together…
The THANG
50% jog around the parking lot (watch out for the speed bump!), mixing in some backpedaling for good measure, and down to the soccer fields (keenly avoiding the portion of the fields under sprinkler).
Extended COP
- SSH x25
- 10 burpees
- IW x20
- 10 burpees
- Slow Squats x20
- 10 burpees
- Merkins x10
- 10 burpees
- LBC x 20
- 10 burpees
- Peter Parker x10
- 10 burpees
- Parker Peter x10
- 10 burpees
- 20 CCD OYO
- 10 burpees
- Reverse Lunges x20
- 10 burpees
- Flutter kick x20
- 10 burpees
- and finally, 10 more burpees just in case we missed any
Mosey to rock pile (watch out for the speed bumps!), pick rock, mosey with rock to softball field. Line up somewhere between 2nd and 3rd base.
Pair up
Partner 1 – sprint to left field fence and back
Partner 2 – perform exercise with rock
Flapjack and do the set 2x. Plank until folks are together then move on to next exercise.
Exercises: curls, squats, ovehead tricep extension, curls, squat, overhead tricep extenstion
Return rocks from whence they came and mosey back to middle of parking lot for COT
COT
Moleskine:
Not a lot to say after that beat down. During and after the extended COP/warmup, no one was saying anything. I mean, it was eerily quiet. The only noise was our gasping of humid air and the sprinklers churning in the distance. Funny thing is, I was so gassed myself that I didn’t realize it was quiet until we had about one more set of rock exercises left. Tried to liven it up a bit with some good natured jokes and an attempt at an AYG race on the last set of sprints. Everything seemed ok, though, as evidenced by the quality COT to close us out.
Good working out with you men. Always a pleasure and a privilege to lead the quality individuals who are the PAX. Thanks for the opportunity and thanks for following me, even if we did pass through a quick set of 110 burpees.
Announcements
Anvil Q opportunities are available for September. Reach out to me or Baracus if interested. If you don’t, we will hunt you down.
New 3rdFs starting in September on Wednesday and Fridays. Check website or weekly email for more info.
HDHH tonight. Vitner’s in Arboretum unless otherwise notified via twitter. Don’t let your brothers drink alone.
Really, 100 Merkin Rows?
(20) Pax came out to enjoy a hump day full body workout. Even the neighborhood fox stopped to stare.
The Thang:
With a partner you would perform a combined 100 reps of each exercise. While partner 1 was
performing the exercise; partner 2 would be sprinting roughly 40 yards and back. The partners would
then switch until they reached 100 total reps. The first exercise we sprinted up the hill; but quickly
changed that idea.
¼ mile warm up jog
100 burpees / sprint up hill in between
100 dry docks / sprints in between
100 russian twists / sprints in between
100 merkin rows / sprints in between
100 heels to the heavens / sprints in between
100 diamond push ups / sprints in between
¼ mile cool down job
Mic Check finished them off with a little protractor
– Posted on behalf of Frack
Moleskin:
What a smoker of a first time Q! The pax started off with burpee and hill work and it never got any easier.
After another visit from our vulpine mascot, Wingman wants to rename this site to The Mad Fox. We might face some copyright issues with The Foxhole. Market Timer and Honeybee would probably sue us and the litigation could get ugly.
Haggis was still getting plenty of grief for his “un F3 comment” from Bagpipe yesterday.
YHC and Mic Check dropped the ball on getting our FNG Polo’s contact info. Please sound off in the comments or send an email to poole.trip@gmail.com if you have an email address for Polo or Philmont.
Announcements:
Not much in the way of announcements in this morning.
As always, Mic Check and YHC are always looking for new pax to step up and guest Q. We’ve had a couple good ones in the last few weeks and have some others scheduled for the next few weeks. If you have any interest in leading a half or a whole workout, please see one of us.
There will be a new Thursday workout starting at Polo Ridge Elementary but it won’t be starting this week. Stay tuned.
There are, however, plenty of other workouts to go to on Thursday, Friday, and Saturday this week. Go to them.
The Secret Garden (Path)
34 PAX entered the gloom for a hefty downPAINment consisting of maybe a little too much running for the day after Fast Twitch for many and more than enough upper body work for most.
The Thang:
Run to track for warm ups
10 Burpees OYO
SSH x 25
Imperial Walka x 20 or so
Peter Parkers x 18
Mountain climbers x 18
20 Merkins OYO
Head to park and play a quick game of find the %$#^* trail
Over the river, the log, the high grass and through the woods to the park
Jog to (little) hill
Merkin and burpee ladder 7s
Jog to playground
Partner up with someone faster or slower than you. Might be a good idea to get their nickname.
Partner 1 does pull ups while partner 2 runs a lap around parking lot then flapjack
Repeat with merkins
Repeat with dips
R&R full circuit 3 times or until you toss merlot or time is called
The long and winding road (51) back to parking with a little karaoke and lunge walk thrown in for fun
2.5 MOM
LBCs x 20
Flutter x I lost count
COT
Moleskine: Note to YHC – excessive rain and lack of use creates heavy vegetation = impossible to find the trail. The Shore and his keen sense of night vision spotted the trail just in time as calls for workout cancellation were beginning. It is humbling to have 30+ exercise hungry F3ers at your back and not be able to find your way. Oh well, we made up for it with PULL UPS and lots of them. YHC does not know why he has a fascination with pulling body weight up and down on inanimate objects, but anticipate pullups in the future wherever there are aboveground objects available. Lats beware!
FNGs included a War Baby (Putty-14) and War Daddy (Sheetrock-56-RESPECT) (who happened to be war baby daddy, well not in a Kanye West kind of way). The other daddy baby FNG was Pickle-18. Noted by YHC during COT that nicknames in F3 is like a box of chocolates – you never know what your are gonna get as Pickle made absolutely no sense. Strong 2nd post by FNG Josh Spence (Jericho) which now brings the number of Providence Ridge Neighborhood (no it is not a retirement home) F3ers to 3 incl YHC and Uncle Leo.
A bit muggy
16 Sons of Ballantyne started their day with an SOB of a workout.
The Thang:
Mosey to warm up. 25 side straddle hops, 25 mountain climber, 25 merkins
Mosey to pull up bars. 3 groups, 3 times: 10 pull ups, 10 burpees, 15 supine pullups.
Mosey to second lake. Mary. Feet 6” off ground for the duration. 25 flutter, 25 dolly, 25 heels to heavens, 25 bicycle, 25 left side leg raise, 25 right side leg raise.
Mosey to picnic area. 8 slow durkins, 8 slow dips. Run around park. Repeato.
Mosey back to parking lot.
Moleskin:
– Basic stuff today. Doesn’t sound like much but it was very hard. Humidity didn’t help.
– YHC decided to be a bit of a cock today with a lecture during Mary. Sorry about that y’all…:)
– Chipotle on Q next week. Prepare for the worst!
Yo-Yo Ma Debut- Sounds of Pain!
28 PAX showed up in the gloom on an extra sticky Tuesday morning for YHC’s first Q — and an overall beat down.
GO! — 10 Burpess OYO
– mosey to lower parking lot w/ alternating KB shoulder presses.
COP: In Cadence
SSH X 25
Slow Squat X 25
Mountain Climbers X 20
The Thang – w/ KB
1st Round
Merkins X 20
2 Hand Swing X 20
Goblet Squat X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)
2nd Round
Diamond Merkins X 20
Hammer Curl 20
Good Mornings X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)
3rd Round — Audibles (multiple) called — YHC was fading fast!
Shoulder Press X 20 — audible to as many as you can do Russian Twist X 20 (10 each side) Upright Row X 20 — audible to 15
5 Burpees — yes…audible from 10 — time constaints / lots of mumble chatter / YHC gassed
– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)
Rack kettlebell — quick mosey back to upper parking lot for MARY
– PAX Bananas recruited to finish up work out w/ 3 Minutes of Mary
– LBCs X 30
– Rosalitas X 30
COT:
I appreciate this opportunity to Q my first full workout – I beat myself down today…hopefully all enjoyed enough of a downPAINment today also! Great effort! Fletch and Bulldog always strong — with ALF becoming a new beast out there!
ANOUNCEMENTS:
Ascent Base Camp — want to Q? — new/ 1st time Q?
Rebel Yell – new work out in the works: Site Q’s: Crab Cake & Spackler. Site: Polo Ridge Elementary
2 new F3 after labor day
– New 3rd F workout starting Wed Sept 4 at Piper Glen Starbucks (0630) / Busch & Skywalker on Q
– New 3rd F workout starting Fri Sept 6th at Panera Carmel Village (0630) Qs are Purple Haze and Champagne.
The Hills Are Alive With The Sound Of _______.
Fill in the blank.
The air was thick when 17 brave men set off into the gloom for another encounter with #F3FastTwitch. We ran and did some other stuff.
The Thang
As promised, we got right to it as we launched out of the South Charlotte Middle School parking lot at 0515, setting off at a brisk pace out to 51 and up to Walter Davie Park, where we gathered for COP.
- SSHs – 20 cadence
- IWs – 20 cadence
- Push-o-rama Super Set (all cadence): 5 diamonds, 5 narrows, 5 regulars, 5 wide-arms, 5 CDDs
Ran from the Park up 51 to the entrance of Carrington. Pause for some plank work, including some 6 inches with a 10 count (crowd pleaser following the push-o-rama super set). From there, we ran to the bottom of a fairly substantial hill on Coburn Ct.
- 20 squats then sprint to the stop sign at the top, plank to wait on all Pax, mosey back down (more on this below)
- 20 squats then sprint to the stop sign at the top, plank to wait on all Pax, mosey back down
- 20 squats then sprint to the stop sign at the top, plank to wait on all Pax, mosey back down
From the stop sign at Coburn Ct, we headed over to Rosecliff, stopping at the speed bump at the base of the baby hill that led us back out to Strawberry Lane. There we did some more hill work:
- Sprint to the top, 10 burpees, plank, mosey back down
- Sprint to the top, 10 burpees, plank, mosey back down
From there we ran back to the school parking lot, just in time to meet Mary.
- Dollies – 15 (cadence), hold ’em, spread ’em, together, spread ’em, together
- Flutters – 15 (cadence), hold ’em, spread ’em, together, spread ’em, together
- Russian twists – 15 (cadence)
COT (great send-off from Chelms)
Moleskin
- With the GRC and vacations behind them, the #BRR boys were out in full force to chase the miles and work the hills. Even Stone Cold set aside the Cro-Magnon kettlebell to make his first #F3FastTwitch appearance, although he did sport the tank top to show off the guns honed at #F3Skunkworks.
- On the first trip up the Coburn Ct hill, Spackler, powered by his Bud Lights from last night and with fresh legs from his vacation, blew past most of the Pax on his way to the top. Once he got there, he looked very much like Julie Andrews in the picture above, twirling about in celebration. That was quickly dashed by the news of a mosey back down and repeato x2…”I thought we were only going once”, he muttered.
- Joker, 49er, Turkey Leg and Frasier continue to be pace setters. Candy Cane was right up there at the end as well.
- Overall, we logged 3.67 miles this morning and tackled some pretty solid hills. It was a great effort by all the Pax, as we ran at a solid clip between each stop and everyone really pushed hard up the hills each time. TL, thanks for letting me lead such a strong group of men.
- Welcome to FNG Candy Cane (Dexter P.). Candy Cane is a Mizuno rep and an endorsement deal for the Men of #F3FastTwitch is already in negotiations.
Announcements
- F3 discounts for ThunderRoad marathon and half-marathon (11/16) have been negotiated. More details to follow on the website.
- HDHH at Vintners on Wednesday. Check out Twitter for any additions and/or audibles.
I think I see stars
The southern facing sky put on a show this morning, with claims of shooting stars. Or meteors. Or something on fire moving very fast. By the end, most of us were seeing stars, going fast, and there may have even been a fire or 2.
COP
SSH x 25
Peter Parker merkins x 15
Mountain Climbers x 20
Jog with KB to lower lot
Burpees x 5, 50 yd sprint w/ KB, burpees x 5
KB squats x 15
Side dips right x 15
Side dips left x 15
Jog to Field of Dreams
Plank row right x 15, sprint length of field, 5 merkins, sprint back
Plank row left x 15, sprint length of field, 5 merkins, sprint back
20 yd Lunge walk w/ KB
Upright Rows x 15, sprint length of field, 5 merkins, sprint back
20 yd Lunge walk w/ KB
2 hand KB swings x 20, sprint, 10 merkins, sprint back
1 hand swing right x 20, sprint, 5 merkins, sprint back
1 hand swing left x 20, sprint, 5 merkins, sprint back
Flutter w/ KB press x 15
Dolly w/ KB press x 15
LBC w/ KB press x 15
Rosalita w/ KB press x 15
Jog length of field to Hamburger Hill #2
Overhead press x 15, up hill for 5 squats, back down
Goblet squat x 15, up hill for 5 burpees, back down
1 hand press left x 10, up hill for 5 squats, back down
1 hand press right x 10, up hill for 5 squats, back down
Jog back to lower lot
Partner 1 – nonstop 2 hand swings until partner returns
Partner 2 – 50 yd sprint, 20 mountain climbers, sprint back
Flapjack
100 yd jail break back w/ KB back to home #fire #seeingstars
COT
Moleskin
Our biggest crowd to date, and we were short a few of our regulars…nice to see the growth in just over a month since our launch. Everyone was moving at a great pace today, including our 2 FNGs. Good work fellas. Hamburger Hill #2 is a little steep. Coming down, especially when its a little wet, could prove to be a tad dangersous. Probably move back to hill #1 closer to the school from now on.
Announcements
Check website for Spearhead details, new ruck workout
Also, new Thursday workout coming soon (Rebel Yell)…stay tuned
Market Timer
Head for the Mountains of Busch….
29 Faithful came out in the gloom and followed Busch into the mountains………
Mosey to park
Side straddle hops
Imperial walker
Merkins
50% sprint – Merkins 35
75% sprint – Dragon Walk 20
100% sprint – speed skater squats
Sprint Diamond push ups
Sprint burpees
Sprint dry docks
Above sprints with exercise x too many repeats to remember
Partner corner sprint race push-up sprint back to the middle of the field x 2
Mosey back to start and 2nd half sprint back home
Four exercise pain workout x 5
Lemon squeeze abs
Flutter to Rosalitas
90/45/10 leg lift up and down the ladder