COP
SSH, Seal Jacks, Merkins, Plank, Freddy Mercury, Low Slow Squat
Rock Work
Mosey to far end of lot near cars, you have two options to cover ground to the picnic tables near the church.
Pick a core exercise to perform on your own while waiting for the six
Find a bench, complete 3 sets of the following:
Plank for the six
Jog around church for 11s in parking lot starting one pushup, 10 jump squats with about 40 yard run
All you got back to cars, max LBC reps in remaining 2 minutes
Moleskin
13 Goats gathered for a final round of timed mile training, in spite of being without both of their fearless leaders.
Warm-up:
Disclaimed, with emphasis that YHC is nowhere near the professional of Slim Fast or Retread.
Mosey south on Strawberry to Rosecliff Dr, turn around at the ½ mile marker manhole and back to the SCMS parking lot for dynamic stretching. Dynamic being the key word, since YHC introduced several different exercises that the PAX were questioning. The hackey sack and skipping exercises were clearly the crowd favorites.
The Thang:
2x200m with 200m recover
2x400m with 400m recover
1x800m with 400m recover
2x400m with 400m recover
2x200m with 200m recover
Collect the 6, jog back up to parking lot for COT.
Moleskin:
Today marked the last Mountain Goat before the timed mile, so YHC wanted to get a good mix of speed/leg turnover sandwiched around a longer threshold interval. A couple of keys that YHC wanted the PAX to focus on was really utilizing the recover legs in order to put in the work on the intervals. If you aren’t allowing the legs to get the recovery, your performance on the intervals will be slighted and the workout loses its purpose. Another challenge YHC posed, was to try to run even or ‘negative’ splits on the final 6 intervals (run the 400m and 200m after the 800 at equally fast or faster times than at the beginning of the workout). The purpose of this was to simulate the feeling of the last ½ mile, when the legs are tired, there is lactic acid building, you are gasping for air, and need to gut it out and really mentally and physically push yourself to hit your goal time.
Everyone put in solid work today and I will be looking forward to the results next week. It was really great to see the all of the PAX push themselves through this beatdown.
Tclaps to Goonie with a pre-run as he is on the homestretch of P200 training and to Citgo for the extra 2x200m intervals.
Thanks to Slim Fast and Retread for allowing me the opportunity to lead these fine men today.
Announcements:
For those of you that missed out at Brolympics or want to improve on your time, the timed mile will be Friday, 3/16.
YHC arrived early…early enough to see the FT pax mustering for their first launch from Latin….and before Mr. Brady who came in on two wheels, exclaiming he would “catch up”, which I’m sure he did. No Shovel Flag for either FT or Hawk’s Nest, though my co-site Q Doc said he would create one for our new AO.
Ultimately, 19 pax posted for the inaugural Hawk’s Nest downpainment. A solid crew with a mix of veterans as well as an FNG – Joe S. – now known as Schmedium. T-claps to him for posting and to Header who EH’d him. Who’s bringing an FNG next week?! Busch re-EH’d Bananas & Good Hands who had started to go into early F3 retirement until as Bananas said, “I keep trying to leave F3 but new AO’s keep getting closer to my doorstep!” Great to have you guys back out!
The Thang & Ye Olde Moleskine:
After the waivers were signed, we headed out to one of the larger lots in front of the campus for COP. Shortly into it, Bottle Rocket joined us as he came in the main entrance. Glad you found us brother. T-claps to him as he’s been posting 3-4 times per week in just his first 3 weeks of F3.
Slow squat x 20 IC
H-R merkin x 20 IC
Flutter x 20 IC
CDD x 20 IC
IW x 20 IC
Run to back corner of campus to pavilion near baseball field for 3 sets of jump up’s x 15 & incline merkins x 15.
Run back by Swim MAC building (will never get used to the smell of chlorine, I always hated swim lessons as a kid) and over to the track.
Before we got to the track, we dug out some rocks for a little lifting work.
Overhead press x 15 IC
Curl x 15 IC
Switch rocks with a neighbor (this was a mistake for YHC #soccerarms)
Teabag squat x 15 IC
Run on up to the track
5 burpees at 4 different stops around the track. Plankorama.
10 jump squats at the 4 stops around track. Plankorama including Dancing Chilcutt x 10 IC
At this point, Gummy started the “we should probably head back” promptings. Never gets old.
We headed back towards the launch lot but stopped for a little “Around the Clock” Plank Walk (Incline plank walk left for 1/2 the time around base of a statue donated by a Latin benefactor, and then right for 1/2 the time — this while one pax at at time would bear crawl around the circle in opposite direction until all pax had gone). Unorthodox, but I liked it; it will happen again.
Run back to launch lot for 6 MoM.
Freddy Mercury x 13 IC
Rosalita x 13 IC
American Hammer x 13 IC
Makthar N’Djaiye x 13 IC on the asphalt, of course! (we did this because CR and one other planked up with their southends right in YHC’s face – so thank them the next time you see them for the shredded elbows…and abs if you do it right!).
6-count burpee x 10 IC — pretty sure 2/3 of you jokers didn’t do these at all. Shades of the refusenik epidemic that has beset some other AO’s. YHC will bring the refusenik vaccine along with the waivers next week. And I know my co site-Q Doc McStuffins will bring a beatdown that can’t be refusenik’d short of climbing back in your South Charlotte chariots and heading home!
Great launch to a great new Area51 AO. We really did need a bootcamp workout on Tuesday’s in A51 – I think this one is going to be great! Was also really cool to do the joint COT with our brothers from the Fast Twitch pax. Like a convergence without the hassle of keeping too many pax together for the actual workout! Grateful that Rachel & Purell were willing to move the launch point for FT over to Latin.
Some sundry observations from the inaugural Hawk’s Nest:
Grateful for this community we have called F3. Keep giving away what we’ve found fellas. EH and/or re-EH someone. Start today.
“I think it is interesting that God designed people to need other people. We see those cigarette advertisements with the rugged cowboy riding around alone on a horse, and we think that is strength, when really, it is like setting your soul down on a couch and not exercising it. The soul needs to interact with other people to be healthy.” ~ Donald Miller from “Blue Like Jazz”
15 PAX showed up at Watchtower just to see what kind of work out could happen after the infamous Dough Balls were published in the playhouse. Deflated believed they would be relatively small due to the early morning temperature. However, every workout helps us refine the dough and show what it means to truly lead and push ourselves.
Quote of the Day from Damascus: “Can I put this rock down yet?”
Down to Business:
COP
The Thang
COT
Great workout everyone today. I love the humor and fun the PAX brings to every workout. Money Ball was still out sick from Tennessee’s loss to Kentucky. As iron sharpens iron, men sharpen men.
Announcements
A new day at Fast Twitch. A new location, and a new co-site Q. Thankfully, 14 men managed to find the new Fast Twitch location at Charlotte Latin. That’s a good thing. Otherwise they would have missed out on the fun. YHC’s mission this morning was to explore a small portion of the terrain in our new area. Well, new to YHC at least.
The Thang
Mosey out of Charlotte Latin and take a left on Providence. Head down to the stop light at the bottom of the hill. Cross Providence and stop at the entrance to Providence Plantation at High Ridge Road. Instructions were given to run down High Ridge stopping at the 4 streets on the right for 15 Merkins at each. Stop at the stop sign to wait for the six. Take a right on Lancelot. Continue down Lancelot stopping at Camelot. Instructions were given to run up Camelot and take a left on Deer Walk. Once at the dead end, 10 Jump Squats. Run back to the start. 10 Sister Mary Catherine’s each leg. Repeat this 3 times. Gather the six. Head back the way we came. Repeat the Merkin set heading back down High Ridge. Cross back over Providence. Run up the hill on Providence back to the launch. Meet the guys from Hawk’s Nest for the newly combined COT.
Moleskin
Great group of guys this morning. A lot of PAX running hard. It was nice having some new ground to cover. As mentioned above, this was new ground for YHC and probably others. But apparently Camelot was the road Prohibition grew up on. So not so new for him. Providence Plantation offers a lot of opportunities. Looking forward to finding more terribleness in there.
A special thanks to Purple Haze for the work he has done here at Fast Twitch. He did an excellent job and has been instrumental in keeping this thing going. Grateful to have you man.
YHC pulled into South Charlotte Middle only to find one vehicle at 5:22a.m., Fireman Ed. We chatted for a few minutes but knew the rain would weed out some of the PAX, just didn’t think all. I placed the weinke aside and we decided on a different route for this morning.
COP
• Dynamic stretching
• 15 Low Slow Squats
• 10 Lunges
The Thang
1. Run to Davie Park
2. Circuit Work 1- 3 rounds
20 Merkins
20 Bicep Curls
10 Pull Ups
Run a lap around parking lot after each round
3. Circuit Work 2 – 3 rounds
20 Incline Merkins
20 Step Ups
20 Overhead Presses
Run a lap around parking lot after each round
4. Finish with 20 LBCs and run back to South Charlotte Middle
Moleskin
The rain subsided after launch which made for a better experience. We ran a little over 2 miles today and balanced it with an upper body workout. The PAX were missed, see you next Monday.
9 or 10 PAX (depending how you count) fought the heavy downpour, huddled under canopies and lamented about why they didn’t stay home instead of showing up at Blakovery. It was 5:16 and no sign of the silver Toyota pick up truck speeding through the parking lot. So without proper guidance, disclaimer or warning, we were off.
THE THANG:
Run up Rea Rd towards StoneCrest Shopping Center, make a left at Williams Pond Rd., make another left at Elm St. Go all the way past the Morrison YMCA and make a left on North Community House Rd. Then goto Ardrey Kell and make another left, back home to the AO for stretching by PJ.
MOLESKIN:
When I woke up at 4am I could hear the rain outside. Since I live a little over a mile from the AO I did not think I had a legit excuse to fart sack. At 4:30, the rain was still going strong. I convinced myself that no one would show. Around 5am the rain stopped. With no excuses left, I hopped in my car. About 2 minutes later it started to pour down rain. Since I was closer to the AO than my house, I figured I would just show up and leave when no one was there. Much to my surprise the parking lot was full and there is Tootie running in with his broga mat. I spotted Bunker and a FNG (turned out it was Doc McStuffins with no beard) huddled under a canopy. But where was Bratwurst? Since no one knew the Country Club route well enough to risk getting lost in the rain, it was time to make an executive co-site Q decision-the PJ route. By the time we made it up Rea Rd, the rain stopped. Bunker, Doc, Madison and Goonie made sure that no one was left behind. As we came back to the starting point, there was the silver truck and Bratwurst. He was dry as a bone, no sweat, but still claimed he ran as he mumbled something about chic-fil-a.
He promised to make it up to everyone by running hills at Swift tomorrow. Don’t say I didn’t warn you.
ANNOUNCEMENTS:
New AOs: Tuesday at Charlotte Latin-Hawks Nest, read about it here: https://f3southcharlotte.com/2018/03/09/hawks-nest-new-area-51-boot-camp-launches-tuesday-march-13th/
Finishing Hole on Thursday at Charlotte Catholic. Low miles. High Intensity.
6 Men posted up on for The Matrix this morning. The weather forecast the night before looked terrible and upon arrival at the AO it was pretty much as forecasted. Surprisingly little grumbling when I unloaded 5 sandbags out of the trunk!
The Thang,
Grab sandbags and run them over to the front porch of the school with the nice roof and creepy lighting that kept going on and off during the workout.
COP – SSH, Low Slow Squats, Mountain Climbers, and Imperial Walkers.
Instructions were fairly simple.
Round 1: 3 Exercises – Merkins, Over head press with the sand bag, and flutters. 64 reps of each then run to end of bus lot and back. Repeat with reps of 32, 16, 8, 4, 2, 1
People’s Chair while we wait on the six.
Round 2: 3 Exercises – Squats with the sandbag, Donkey Kicks, and LBC’s. 64, 32, 16, 8, 4, 2, & 1 rep with runs in between.
Peoples Chair with sandbag in lap while we wait on the six. A little bit of planking.
Grab sandbags and head back to launch. Already out of time.
Moleskine:
64 reps of merkins and OH presses right out of the gate was terrible. I was smoked before we even really got started. My guess is now Purell is going to be much better at bear crawls with all that shoulder work. He and Rachel were leading the back. Squid maintained exquisite form as we have come to expect. O’Tannebaum was working hard to keep pace with Rachel and Purell and hung in there for all of Round 1. Pop Tart figured the longer he took with each round somehow correlated with how long UNC was going to stay in the tournament. Not sure that correlation is really logical, but we let him have it.
Lots of work and very little mumble chatter out there. Was happy to see the rain stop and give us a nice morning after about the first 10 minutes.
After we loaded all the bags back into the car everyone commented an how awesome they thought O’Tannebaum’s high visibility rain slicker was. He was happy for the compliments.
Thanks to Squid for the takeout.
Alf
Announcements:
Official Hawk’s Nest Launch tomorrow morning 5:30 from the Charlotte Latin Middle School lot (off Raintree Lane). Fast Twitch will now be launching at the same spot at 5:15. Common COT at the end.
Summary:
The 6 men who posted DMZ this morning ought to have no grip strength left when squeezing their computer mouse reading this backblast… at least 1 of them had issues pulling the zipper up on their pants when he got home…. #TMI Anyway, it was OCR Training day at DMZ, and so coupons were a plenty, despite the wet weather.
The Thang:
Partner up / rotate through 8 stations / 3.5min per station / 1min run to end of parking lot and back in-between stations… 35 straight minutes of grip sucking work.
Stations:
Moleskine:
It was good to be out there this morning with the fellas despite the wet weather, and YHC appreciates the support in showing! Aquafresh didn’t mind the heavy stuff, as he is still on an emotional high from bench pressing 135lbs 1,378 times at BROlympics a few weeks back. One Eye showed no ill-effects of some sciatica issues and crushed the bucket carry, and led on the runs… work needed on the spear throw 🙂 Coldcuts looked Tom Cruise AKA Ethan Hunt in Mission Impossible going across the Tyrolean Traverse. Uncle Phil and Pothole were getting after it as well, with no time for mumblechatter… or they were just taking in my sweet TABATA song playlist (did you catch the Moana Soundtrack and Wreck-It-Ralph songs… or Whatever It Takes, Imagine Dragons are the best). Me? YHC was just glad to be out with my brothers, which has been less frequent than desired, but hoping that will change soon enough. Have a great week all.
Announcements:
Reach out to ColdCuts or GOP about helping out at Huntington Farms Elementary for community service this Saturday. They can use the help at one of CMS most underprivileged schools.
SYITG
JRR Tolkien
This weeks edition of The Big House was predicted to be low on numbers. Pvt Ben away at the beach, DumpsterFire with a child sized DF at home this morning and of course… the Dreaded Rain. Luckily, Tool bag was fool enough to come and meet me for today’s DRP. It’s always better with Cheddar. Unless it isn’t. More on that later. YHC had a brief thought to knock on The Big House door and invite some of Pineville’s finest to come join us, but then I remembered they have tasers. With that, Tool bag and YHC launch.
Heading the northerly direction out to 51 we turned right to observe the glory of small town ‘Merica, at 5:30 am. Passing by the old brick shops of Main St. reminded TB and I of times past. We reminisced about our upbringings and enjoyed some 2nd F as we continued up to Lancaster HWY. Turning right we proceeded to Pineville Elementary and onto Lowry St. where YHC yammered on about the new ball fields and the PCSA. Turning right on Johnston Dr. we observed the new construction invading and decided to take a closer look. Turn left on Meyer Ln where we could tell nothing more of what this large, scraped swath of land would become and we headed back to Jack Hughs. Ding ding goes the mile on our watches and we were well on our way to TBH’s 2 mile distance suggestion. Passing the cars we saw a third car that suspiciously looked like Cheddars civic. So we did what any normal F3’er would do and began shouting his name on our way to the Field House in Jack Hughs. 1.5 miles down and nary a cadence count uttered we parked it up to enjoy the classic COP. (all while yelling for Cheddar)
COP – IC x 15
SSH
IW
Mtn Climbers
Merkins
Low Slow Squats
Still no sign of Cheddar so quick decision Ace Ventura style and we took off back up to TBH to find our wayward companion. Upon arrival we found no Cheddar, no Civic and no message in a bottle. Was it even him? A ghost? Or possibly a prisoner transfer/pickup, since that is where we park. We may never know. But really we do, cause Strava. Thanks technology. Mosey on back to Field House for The Thang.
YHC is starting to play some Ultimate again and I took this opportunity to put in some mobility and speed exercises. You could also pretend like I thought of this as some basketball training workout with March Madness upon us, but that wouldn’t be true. I’m selfish.
Three sets of cones marked out the drills. Grab a partner and do-si-do. Wait no.
Set 1 – 2 cones 5′ apart gets you the Skater hop. Jump step side to side with your outside foot landing at the cone.
Set 2 – 2 cones 20′ apart for Shuffles. Shuffle step side to side and touching the cone with your inside hand.
Set3 – 3 cones 40’ split for Shuttle runs (suicides). Run to middle cone, back to start, run to far cone, back to start, repeato.
Partner 1 does exercise, Partner 2 runs the recovery lap around the planters (.2 mile maybe)
Blasting through one set faster than I anticipated we grabbed the jump rope and got a round in. P1 jump ropes, P2 does LBC IC x 20 as timer. Flapjack.
Smoked legs rewarded us a break and we held up the wall for a min.
Over to the rock pile to retrieve a man sized, with a nice flat side, rock. Busted Paw Bear Crawls w/rock. P1 Bear Crawls and pushes rock 15 yards (3 parking spaces) then picks up rock and runs it back to P2, who is planking. Flapjack. Round 2 we did Backwards Bear Crawl with rock pull. Place rock back gently and back to the Field House for Mary.
Six Minutes of Mary IC x 15
Heels2Heaven
Flutter (which TB thinks is Dolly)
Rosalita
Freddie Mercury
‘Merican Hammer
Grab the stuff and hustle back to launch. 3.06 miles for the Stravas. May be a TBH run distance record.
Time.
Moleskin:
Where two or more gather… F3 is built on Fellowship and Accountability. Even when there are just two of you out there we still bring our A game. Tks TB for keeping me honest. Sorry Cheddar, you need to be on time. 😉 The Big House may be on the outskirts but it has amazing potential as an AO. EH a friend, a coworker, neighbor and lets get the machine cranking again. Thanks DF and PVT B for the invite. DF, I hope your 2.0 feels better. We’re almost out of this cold and flu season.
Announcements:
Richard Sheltra Memorial 5K – 4/28 Speed For Need will be pushing. Contact Dumpster Fire.
F3 Dads CLT Checkers Hockey Night – This Sunday (St. Patricks punch your lights out hockey game) Fraiser on Q?