Solid group of men met at SCMS this morning for another Fast Twitch. They were properly disclaimed and off we went into the darkness.
The Thang and Moleskine
Big surprise, we took off into Raintree via Woodfox. Swiper was feeling the chill so he got out front in his typical way…not because he’s fast, but because he likes to Q-jack…YHC reined him in. We took our left onto Rounding Run, innocently passing by Rising Meadow, and worked our way up the hill to Raintree Lane. We cut across there and circled up at Windbluff stop sign for some whisper cadence warmup…IWs x 15 IC and MCs x 20 IC. Next up, an AYG the length of Windbluff out to Providence Road. There, we gathered, exchanged pleasantries and then moseyed down Providence to Shallowood for the Main Event.
The Shallowood half-pipe is the real deal. And we got after it with a solid triple nickel…5 jump squats at the bottom…5 merkins at the top…5 times through. In a triple nickel like that, you see and hear a lot of things…
After the Triple Nickel was complete, while discussing best hiring practices, we fast moseyed back down Windbluff to the speed hump at the bottom Windbluff hill. From there, it was an AYG to the stop sign. Apparently this is Strava segment and Pop Tart gave his all to capture the title. He was last seen lying beneath the stop sign, rocking back and forth in the fetal position.
We kept moving, with another fast mosey to the stop sign at Rising Meadow. On Rising Meadow, we completed a three lamp post suicide run. It was not fun. At the third light, there was American sized pickup truck on the street, with an extension cord running from it to the front porch socket. Since when do we do that with pickup trucks? We truly do need to Make America Great Again.
After the suicide, we moseyed back to base. We had a nice COT and Swiper gave a solid take out.
Always a pleasure to lead men. Thanks to all of you for the opportunity to do so. And for the brotherhood and accountability you bring to me.
-Haze
16 pax mustered for another Tuesday morning assault at Bagpipe. Tagalong gave YHC not only the opportunity to Q but also let YHC plant the shovel flag. A real shovel flag. Somebody came in really late…methinks it was Cheddar, and off we went.
Ye Olde Moleskine & The Thang:
Actually, we didn’t launch until after the pax failed the first U.S. Presidential trivia question of the morning. Question: What 20th century President’s birthday is February 6th? Can’t remember who answered nor what the answer was, but it was wrong. Answer: Ronald Reagan (of Tampico, IL #heartland). So we did 7 H-R burpees OYO.
YHC threw out Presidential trivia questions throughout the downpainment. Correct answer from any of the pax meant a reward of 3 H-R burpees. Wrong answer “reward” was 7 H-R burpees.
We jogged to one of the lots in the bullring for COP.
13 slow jump squats IC
13 H-R merkins IC
13 Flutters IC
Next Trivia Question: Who was the 16th President? Somebody guessed incorrectly. Answer: Abraham Lincoln (also from smalltown Illinois #heartland). 7 H-R burpees OYO
Jog to the traffic circle with the orb, and the Raven affixed atop. Plank on the curb and plank walk left while one of the pax AYG runs the opposite direction back to their spot in the circle. Proceed thusly until all 16 pax ran; we reversed direction at some point meaning when YHC needed to switch. We also did 10 merkins OYO at one point.
Next Trivia Question:
What famous American poet was born and died the same years as Abraham Lincoln? YHC gave a slam dunk clue by pointing to the bird atop the statuary in the aforementioned traffic circle. Not sure who – but some body nailed it. 3 H-R burpees OYO.
Mosey over to the sidewalk that encircles the small pond, and partner up for the following:
P1 AYG run around pond, P2 Freddy Mercury. Flapjack.
P1 AYG run, P2 Widearm Merkins. Flapjack.
P1 AYG run, P2 Squats. Flapjack.
Elbow plank and 13 Dancing Chilcutt’s IC
Mosey to the nearby hill below the lot for a little hill work.
But first another Trivia Question: Prior to Ronald Reagan, who was the longest living U.S. President? (not including living Presidents, as I think George H. W. Bush has now outlived his former running mate, but somebody should fact-check me on that). Somebody guessed wrong. Correct answer: John Adams (2nd President and first to occupy the White House…from Braintree, MA #nottheheartland).
Anyway, we ran up the hill AYG after 7 more H-R burpees & did 5 jump squats at the top. Mosey back down.
Backwards bear crawl back up the hill & then 5 more jump squats.
Jog over to the fitness trail to the rock pile.
Next trivia question: Was not entirely sure I was right on this one, but I fact-checked it and I was right. Who was the only President to serve 2 non-consecutive terms? Probably the toughest of the morning, and the pax did not come up with it. Answer: Grover Cleveland (Grover Cleveland, the only President to ever serve nonconsecutive terms, was the 22nd and 24th President of the United States (1885-89) (1893-97). 7 more H-R burpees
We did 4 sets of 13 squat thrusts with rock overhead.
The other trivia question during the rock sets was: Who are the 2 father-son President combinations. This was the easiest of the morn, and several pax nailed it. Answer: Adams (John and John Quincy) & Bush (George HW & George W). 3 H-R burpees
We then jogged to closest lot between fitness trail and the launch lot for some Mary. Can’t remember exactly what we did, but I think the following:
Dolly x 13 IC
Slow flutter x 13 IC
Makthar N’Djaiye x 13 IC
Jog back to launch lot.
One last trivia question: How many children did the Father of our Nation (George Washington) sire?
Someone nailed this one quickly. Answer: Zero. 3 more H-R Burpees.
Done.
COT with the Swift Pax. Name-o-rama and announcements with a takeout prayer from PJ asking for strength and courage.
Great work by the pax. Good to have the 19 year-old Chunder back out, and he even partnered with the old man Q. I like backwards bear crawls, but need to find shorter hills so we can repeat but YHC admittedly smoked himself…was planning on 3 sets of that. You’re welcome fellas.
Always enjoy the camaraderie of the the Bagpipe pax. Thanks for tapping me Tagalong, even if it is due to Ringer bailing on you. #planb
Don’t forget to EH someone, and then keep EH’ing until they come.
CPR class on Saturday, Feb. 17th – see Madison for details, or Twitter and/or several Slack channels.
2nd or 3rd Brolympics coming soon at Weddington HS – see Wild Turkey for details or someone(s) else?
See you at DaVinci Saturday for more trivia — this time it will be sports trivia.
On a Foggy Monday morning, 9 PAX gathered to start their week off right.
At 5:31, 2 additional PAX (including the Q) screamed in on three wheels, and we got going. Here’s how it went:
Welcome Disclaimer
Mosey to Gateway
COP
– SSH (15)
– Imperial Walkers (15)
– Mountain Climbers (15)
– LSS (15)
THA MAIN THING
– Mosey to 51/Strawberry
– At the intersection
– Head left towards Davie Park stop at each light post to do alternating exercises:
– First light 10 Merkins
– 2nd light 15 LBCs
– Meet up at the park entrance
– Mosey towards the soccer field and get in groups of three/four
– Two Stations
– Station 1: Burpees
– Station 2: LSS
Partner at each station, while the other one runs suicides on the field
Halfway through we audibled from the regular soccer field to the fancy one because well…. Turf
Mosey to the bottom of the hill
AYG back up to 51
Return to Gateway Academy by way of Route 66:
Start at the first light post with one BombJack
At each light post add a rep (two Bombjacks, three, four, etc.)
Mary
LBCs(20)
Rosalita(20)
Flutter(20)
Announcements
Bennie has Q next week
The Eagles won!
FIN
Moleskin
So we had a great crowd that showed up the day after the Super bowl (Fly Eagles Fly)- everyone must have heard my call to put down the Bacon wrapped Jalapenos the night before (true confession- it was me guys. I was talking to myself).
We struggled to get off the ground however, seeing as the Q almost didn’t make it- let me explain:
So Lois and I clown car, and being a much better friend than I am, he agreed to attend my Basecamp Q. So he shows up at my doorstep, I jump in and we are off…… for .20 of a mile where we have to pull over and check his back tire. Yep…. Flat.
After a brief conference, it was agreed upon that we would try to get his car back to my house and take mine, but just in case Lois didn’t make it, I would run back and get my car. So I’m running pell mell back to my house in the middle of the road being followed by Lois on three wheels.
Long Story Short, we made it to my house, got my car, and broke a land speed record getting us to Basecamp only one minute late.
This was a strong showing for a hard workout- at the end of the day we had over 2 miles running but no complaints (Minus Fireman Ed… but being an experienced Q that’s more like white noise now).
Special T-claps go to Mad- he didn’t bat an eye at the prospect of a moving workout with a ruck on. Dude’s stone cold mean.
Little bit of grumbling as we headed towards the soccer field- the prospect of dampness will do that to any group of PAX. Thankfully some friends pointed out that the turf field is right there, so we got our professional on for a few minutes.
Also apologies on the numbering off- definitely a Q-fail on my part.
T-claps to anyone who pre-ran with Bennie- that guy has turned into a machine heading into half marathon/marathon season. Seriously, if I need to pick a person who has to run non stop over a certain amount of speed for a certain amount of time (think the movie SPEED with the venerable Keanu Reeves)- Bennie is on my short list.
I’m sure I missed something- let me know in the comments.
Thanks Goonie, Thunder Road, and Bennie for letting me Q- while Mondays are usually my day off, I couldn’t think of a better way to start out the week than in the gloom with this crew.
AYE!
8 PAX gathered on this glorious morning to improve their mind, body, and soul. It was really no surprise to the group that less than 2 miles of ground was covered. Hollywood did his typical hide around the corner until everyone shows up, and come around sprinting at a Carl Lewis pace. Nothing like starting a workout with a load of guilt because he ran 36 miles and everyone else is still inside their warm running vehicles.
Warmup:
Mosey to the shed of goodies and circle up. SSH x 25 and IW x 20
If you enjoy cotton pickers, calf stretches, arm circles, etc. Stretch on your own time.
The Thang:
Time to partner up.
Partner 1 would do a called out exercise; while partner 2 would run down the hill perform 2 quality burpees and return. Partners would flapjack until total count was met.
Exercise 1 – 400 staggered merkins on double stacked bricks
Catch me if you can hot lap. Partner 1 carry a pallet overhead while partner 2 does 2 burpees and catches partner. Flapjack until lap is complete.
Exercise 2 – 200 curls with cinder-block
Exercise 3 – 200 shoulder press with cinder-block
Repeat catch me if you can
Run to half wall. Dips x 30, Step Ups x 20, Decline Merkins x 15, Incline Merkins x 10.
Run half way back to start point for Heels To Heaven x 20, LBC x20
Run back to launch for Air Squats x 20.
COT:
Great work by everyone. It always a pleasure to lead this group of fine men. There was minimal jabbing; which is unusual for a Money Ball attended workout. I guess with his partner in crime hiding in a dark closet slowly sipping a Crystal Pepsi and licking his wounds from Sunday; he wasn’t feeling up to it. Old McDonald ripped a page out of Jingles playbook, and evened the numbers out just before we started partner work. Well until Mad Dog made an Irish exit and left us with 7. Recalculating was putting in work; man that guy is like a fine wine; should really consider changing his name to Reincarnated. Dough Boy is continuously getting faster, and Foundation didn’t leave with 2 blood stains on his shirt which is always a positive.
Announcements: Almost none; then Hollywood slipped in the Bro Olympics on 2/24/18 at Weddington HS. Find the link in the playhouse to sign up.
After yesterday’s downpour, had to make some adjustments to the virtual weinke to avoid destroying the soccer fields. Stayed mostly on terra firma this morning which worked out fine and kept the pax mostly dry. 10 of south charlottes finest resisted calling in sick following the superbowl and punched the clock ready to put in work at the Matrix. After a moving disclaimer, this is what we did to shake out the cobwebs from last nights game.
run to lower lot for cot
SSH x20 IC
Diamond Merkin x20 IC
Imperial Walker x20 IC
Squat x20 IC
Wide Arm Merkin x20 IC
Run to top lot and Find a Partner (picked up the last two arrivals on the way)
P1 runs around carpool circle (~250 Meters)
P2 completes the following (10 pullup/10 knee raises 20 Triceps dips)
FLAPJACK FOR 3 ROUNTS – PLANK
Stay w partner and head to middle parking lot
1 Partner on Each Side (roughly 30 parking spaces between one another)
Heading toward your Partner on the other side of the Lot – 1 Merkin – crawl foward – 2 Merkin crawl forward – meet in the middle around line 15 for 5 Handslap merkins
Jog to the track for Four Corners work
Lap 1 20 squats each corner / Plankaram
Lap 2 20 Carolina Dry Docks each corner / Plankarama
Lap 3 LBC at each corner / Plankaram
Lap 4 Wide Arm Merkins at each corner / Plankarama
Head to Center Lot
Heading toward your Partner on the other side of the Lot – 1 Squat – lunge walk forward – 2 Squat – lunge walk forward – meet in the middle around line 15
Head to Playground
P1 Wall sit with 30 Arm Raises
P2 Inlcine merkins on shacky benches x20
Three Rounds
Down to Lower lot for extended Plankarama
AYG to the Cars Purcell Rachel orange
Mary (Flutter x30, LBC x20, Freddy Merk x20, Side LBC rht x10, lft x10)
Times UP
Moleskin: Having only posted at #theMatrix one time over the past 4 years, honestly had to look up the launch point and make sure I had a google maps view of the AO. In my defense, I typically take Mondays off to give the body a bit of recovery. Turns out that Matrix is chalked full of bada$$’s as evident by the solid group of 10 that posted the morning after Superbowl sunday. Not a ton of chatter today, as my guess everyone was nursing a wee headache and a little less sleep than usual on a sunday eve. Tried to keep things moving with a focus on upper body. Hopefully everyone was able to get something positive out of this mornings 1st F. Strong work out there by all, the group pretty much stayed together for the majority of the workout. The AYG at the end had Purell, Rachel and Orangewhip out front pushing a blistering pace. Thank you for letting me lead.
Announcements: keep an eye out for Speedforneed races
Fletch
5 of us didn’t let any super bowl parties keep us from The Big House this morning. Not even with an offensive explosion from a Box of Wine. In the end, we sweated out any remnants of food an alcohol; which is pretty extraordinary in 30-degree weather.
What we did:
Moleskin/Observations:
Announcements:
7 PAX celebrated an Eagles victory by going to the Country Club and covering 5 miles at Blakovery. It was 5:15 on the dot when Bratwurst pulled into his parking spot, ran out if his car with headlamp in place, beckoning us towards our morning route.
THE THANG: Up Adrey Kell Rd towards Cerberus avoiding the large puddles, mud and breaks in the sidewalk. Make a right on Tom Short Rd and then left into the Country Club. A quick left onto 3 Lakes Dr, right onto Congressional Club Drive, right onto Colonial Country Lane, right onto Lundin Links Ln, right onto Pine Valley Club Dr to Tom Short Rd. Make a right and then back the way we came. Finished up with a Paper Jam stretch session to the tranquil sounds of the Blakeney fountains.
MOLESKIN:
The nostalgia started early for me when I saw two of my old friends Madison and Turkey Leg . When I first started F3 almost 3 years ago, The Matrix was part of my Monday morning routine. Madison and Turkey Leg were regulars. I became very familiar with Turkey Leg’s back as he was always ahead of me. The only time I came close to catching him is when he decided to include scaling the rock climbing wall at the main playground of The Matrix. But this morning I finished ahead of him at Blakovery. Apparently Turkey Leg likes Chic-Fil-A and he is moved, albeit, compelled to stop there during a run.
But my stroll down memory lane did not end there. A fellow Tar Heel alum, Picasso, was kind enough to run with me this morning. Our chat brought me right back to some memorable days (and nights) in the greatest college town in the country. Most of the time he is with the fast guys, but I think he may have celebrated enough the night before to slow him down to my pace. Since he likes to paint maps, I thought he would enjoy this one from my Chapel Hill days: https://imgur.com/a/Tozzx
CPR training, here is the info: Date is 2/17. Sign up deadline is 2/10: https://docs.google.com/spreadsheets/d/1y25j_EZo_VeuzZOIsCw-wGJuw4PUu5lKvJqjgjclBOA/edit?usp=sharing
F3 Dads events in March (Checkers hockey game) and April (camping) check out F3 Dads channel for details.
Thank you for the takeout Bratwurt.
What had happened was:
Alf called needed someone to step in. So I, being the perfect F3 Brother, stepped up even though I was hamstrung by an unbelievable set of unrelated insurmountable coincidences that made it impossible to attend work outs for about 2 months and gained some weight. I was sick through half of December, then it got real cold, not to mention there an incredible batch parties and dinners from Thanksgiving through New Years. All in all, I put on 25 lbs (as Run Stopper agreed it was awesome)…and as you can see there was really no way around any of the aforementioned circumstances. When I showed up Saturday morning and it 20 degrees only the most committed (fastest) brothers showed up to work out. Being slightly out of shape, slightly over weight, extremely competitive, and surrounded by the most dedicated, most athletic, most intense specimens F3 has produced in at least the last 5 years I needed away to even the playing field. We decided as a group that anyone who beat the Q must do burpies until the Q caught up. As a result, everyone was in an equal amount of pain. With the rules clearly established, we began:
Warm up run to the front parking lot.
Pain Station 1 – Front Parking Lot
Partner up:
Ladder work
Partner #1
Sprint to the first island do 1 push up
Partner #2
Mary
Flapjack until all islands have been hit twice- ascending and descending
Pain Station 2 Soccer Field
4 corners x 2
First lap done together via native american run
corner 1 – 20 push ups
corner 2 – 20 Spartan burpies
corner 3 – 20 Jump Squats
Corner 4 – Dreamweaver….
Second lap – Race time. We needed to find out who the best was. Same as above, but only thing that counts is speed. Rachel killed us and ended up getting about 20 Burpies while he waited on the back of the bus to show up. That was awesome. Hoover, who like myself, does not excel at the flight response, came in last and audibled at the end. We were both pretty sure everyone else cheated. What is especially demoralizing is the fact that Hoover was wearing a weight vest, it wasn’t as heavy as my 25 extree, but it is a start, and he still beat me. Great job everyone.
Pain Station 3
First Set x 2
Partner Up
First Partner tricep work out
Second Partner run to the light posts and trees in ascending and descending order
Flap Jack
Second Set x 3
First Partner Leg Work out
Second Partner Run to the Play Ground do 5-10ish pull ups sprint back
Flap Jack
Native American to the hill, Cleveland style (I think Gumby(I know its Gummy, but this has been our thing for the last few years) shouted that out).
Pain Station 4
Partner Up Boerewors wanted to keep the same partners, but was over ruled
Partner 1 up the hill and make the loop
Partner 2 active rest
Flap Jack x 3
Pain Station 5
We only got 5 mins left so we all had to go into Rachel (fast) mode or cheat, all but Rachel cheated me included….
Run to the Front Yard
4 corners
1st corner – 20 push ups
back to center
2nd corner
Spartan Burpies
3rd Corner
jump squats
4th corner home base
All in all – we did great as a team:
Maybe that just how it felt to me.
You guys all did incredible and have officially motivated me to get back in the game. I got a solid read watching everyone from the back and Hoover, Run Stopper, and Boerewors, and Big League Chew, and I, and maybe Gummy are all gifted in the fight response (we don’t run that fast), we make up for in brute strength and awkwardness. Rachel and Marge went fast the entire time. As hard as I thought I was pushing them, they seamed like they breezed through the work out. Again great work!!!!
Time to finally put winter behind you, and come out of hibernation!
Join your brothers for a worthy cause, and push a chariot in the SouthPark Run Jen Run 5k.
We will have 4 chairs available (possibly more if we get more volunteers) and Track Commanders will be provided by race director.
Register here with discount code F32018
https://runjenrun.racesonline.com/register
17 PAX showed up at Commitment ready to warm up on a cold day. The usual harassment about the cold and Recalculation wearing shorts on a frigid day. Everyone enjoyed the visit with Transporter.
Quote of the Day from Bottlecap: “You realize forty in cadence is 80”
Down to Business:
COP
The Thang
COT
Great workout everyone today. I enjoyed the opportunity to bring my 2.0’s and see them push themselves and for Kyle to officially get the F3 nickname of Bread Bowl. Welcome to Rose to the PAX. Bottlecap has a way to lure his friends into the pit. It is a great feeling to be able to hang out with a great group of men who challenge themselves to be better every day. Thanks to Fusebox for providing the Clydesdale’s with the shirts. Today’s workout was Fast’ ish. See you all Monday.
Announcements