20 Men posted for a bare-bones beatdown this morning.
It went something like this
Warm-up Mosey waiting for the LIFOs to park and lace up.
SSH x 20 IC
Squat x 20 IC
Merkins x 20 IC
Mosey up to school building for some People’s Chair, w Air Presses and alternating foot up for good measure.
Run to short wall by dumpsters for Wall Walk (crowd pleaser)
Box Jumps at lunch benches, mosey down to track.
Proper warm-up lap followed by; Hot Lap with Merkins after
Hot Lap w another popular exercise…
Run along back of school to Four Square. Pusharama
Merkin x 10, Diamond x 10, Wide Arm x 10, Elbow Plank
Jump the wall, run up to flag pole for Squats x 20
Run back to Four Square for Pusharama Round 2
Run back to High School entrance, find service ramp.
Bear Crawl up ramp, Lunge Walk until 6 is in.
Run back to launch point for Mary.
Moleskin
Just a basic boot camp this morning, nothing fancy and no gear waiting in the wings. Sorry to disappoint those looking forward to HairBurners.
As usual, Dasher and Bratwurst were out front, Goodfella kept circling back for the Six like the Good Fellow he is, Akbar continues to post with solid efforts, and it was great to see some of the UC crowd I don’t often run into like Jingles, Xerox, Recalculating.
Be sure to sign up for Komen race as part of Heather’s Heroes
http://www.info-komen.org/site/TR?team_id=387532&pg=team&fr_id=6906&et=tlFrykbzMHltf4fOshKKmA
The workout started with a brisk lap around the parking lot. After the disclaimer, warm-up exercises were started consisting of SSH x 25, Imperial Walker x 20, Tricep/Shoulder stretches.
After warm-up, the PAX were split up into two teams(Uneven teams, but teams.
First Race:
All members get into plank position. Person 1 run across the parking lot to the the curb and then back to his team. Upon reaching Person 2, the two teammates do Hand-slap Merkins x 15. This is done down the whole line of the team as each person runs and comes back on their turn. First team to complete the above three times, wins. Team One(with the least amount of people) won.
Second Race:
Using the same teams, all are in plank again and in a line. The first person does 15 Merkins and while staying in plank position taps the next person to go. This is done until the end of the line. After reaching the end, Diamond Merkins x 15 are done the same way but the other way. After reaching the end squats are done in the same fashion to the other end again. Team One(with the least amount of people) won, insert shocked face here.
After taking a brisk Indian Run, it was time for Mary. Mary consisted of Dolly x 25, Rosalita Wip x 20, and LBC’s.
10 Pax, including 2 FNGs showed their metal today at Watchtower. At last count, Frack’s FNG invite total remains at a staggering 0. I think he wants to keep his workouts with Doc all to himself… There was a lot of early (and late) chatter about ‘hands on’ partner work, but YHC took it easy on the crew with only 1 exercise.
PAX – Dougboy, GatorCub (R), Red Rider, Run Flat, Good Fella, Posse, Jingles, Damascus, Beltway (FNG), Dr Beans (FNG)
Warm-Up
The Thang
Announcements:
Moleskin
4th Annual F3 Golf Classic
10/27/2017
Olde Sycamore Golf Plantation (Website)
1:00 Shotgun Start (11:30 Registration starts)
Lunch/Snacks/Non-Alcoholic Beverages Provided
BYOB
Prizes and drawings
On-course shenanigans
ALL proceeds go directly to fund LEAP expansion. This is Area 51 South Charlotte’s way of helping to fund expansion to cities that require travel budgets. Think too far to drive cities.
Several levels of sponsorship are available as well. Consider these if you own a small business or work for one that can get behind the F3 Mission and wants to help spread that to other areas of the country, as well as, get exposure for their business through the tournament. SPONSORSHIP
Get your foursome together and register. $100/player
Questions: f3golf@gmail.com
15 men posted at Fast Twitch this morning (See Haze – I listed the workout). They all did this despite my promise of awesomness at the workout. I am certain all were pleased with their choice to attend.
Disclaimer given. Notice that if you got lost to stay where you are and we will come find you. Just like your mom used to say when you went to the department store.
Clock hit 0515 and we rolled out down Strawberry Ln.
Stop towards the end for some imperial walkers and low slow squats with inside voice cadence count. Head on down from there to the bottom of the Coburn halfpipe.
The Thing:
Partner up with like speed. P1 runs one way to the stop sign, P2 runs the other way to the stop sign. At the stop sign P1 does 10 Romanian Dead Lifts each leg. P2 does 10 burpees. Run back to the middle for 10 handslap merkins. Flap jack. Continue this with increasing counts of RDL’s and burpees of 15, 20 and 25. Everyone was super excited about doing all those burpees. Pretty sure no one grumbled a complaint.
Muster back at the bottom of the hill when everyone finishes for some plank work. Head back towards school. Stop when we get to Strawberry Ln for some mary while we wait on the 6. LBC’s and Protractor.
Head back towards school but stay straight when everyone wanted to go left into the parking deck. Settle up at the speedbump by the Pre-School.
Slim-Fast claims it’s 400M from this speed bump down Strawberry until the 2nd speedbump you pass. We sprinted it. Once down and once back. Was going to do a few more, but traffic was a little hectic at that hour. Apparently RFYL runs out of water in all 7 bottles they carry and bolts right after 6pm to refill.
Mosey into the lot for a few more 100M sprints to kill the last few minutes.
Moleskine:
Solid crowd of Fast Twitchers this morning. The tandem of Rachel and LaRonda were cruising around Coburn. Might be the combined 3 lbs of body fat they share. Haze started out claiming he wasn’t doing the 25 burpees and then put on his big boy pants and did them anyway. A few others shameless and needlessly audibled to LBC’s and poetry recitations. Not saying who that was but it might rhyme with Mummy and Force Fred.
Benny, Fault Line, Run Stopper and One-Eye weren’t far off the lead. I think Runstopper was making up time on the burpees (t-rex style). Good to see Fireman Ed getting some work in. After all we launch like 300 yards from his house, no real good excuses. Hopper and Fault Line argued over who was older. I think they took out their dentures and compared them to see who had the most rings on them.
Announcements:
Sign up for F3Golf.com on October 27.
Sign up for Isabella Santos 5K on September 30. ($5 off with code AGENDA) <—– You can thank Dear Abby and the CLT Agenda for that.
Convergence on Wednesday with Death Valley and Anvil at Cavalry Church. Come for 1F at 5:30 and some 2F/3F at 6:20 to 6:50.
The October schedule of Fast Twitch is going to be solid with Q’s by Turkey Leg, Thin Mint, Rachel, Fraiser, Tolkien, Usain Bolt, Jackie Joyner-Kersee, and Carl Lewis. Some of those are true. Come and find out.
Thanks to LaRonda for the takeout.
-Alf
Bucky checked in with YHC last week to make sure I was still good for the Q. Thanks for the reminder. Knew it was soon.
Pulled into the lot this morning thought I missed the workout. Swift out in force showing support for speedforneed.
Disclaimer Given and we were off. 530a
Short Mosey toward Brixham Food Truck Square
20 Imperial Walker IC
20 Front Lunge IC
10 Merkins
Find Some Wall At the Loading Docks
1 Min People’s Chair (40 air press)
20 Donkey Kicks
20 Quarter-burpees
10 Burpees
Repeat x 2
Mosey to Costigan Park
Lunge Walk along the way to let the six catch up.
Arriving at the park Various Plank:
LAH, LLH, Regular, RAH, RRH, Regular
Six inches (one niner 2 sec count, market timer 10 sec count)
20 Step-ups (10 each leg) or 20 Jump-Ups
20 Dips
10 Derkins
Repeat x 2
Deck
10 Merkins at each ramp on the way up (~60)
Down the stairs
Up the stairs
Mary with Soft Pretzel #lineleader
10 Jump Squats at each ramp on the way down (~60)
Plank with slow Mountain Climbers
Mosey to Launch for Mary
Starting position is six-inches
25 LBC IC
20 Dolly IC
20 Heals to Heaven IC
Finish 3 sec early. Your welcome.
MoleSkine
Great group out there today. Thanks for the opportunity to lead.
Loading dock was one block further down the road than YHC had planned. All worked out. Rounds of 2 instead of 3.
Frehleys Comet protested at the 20 burpees. He was right for once. Audible called to 10.
He also Audibled at the fountains. Formations where changed. Quickly.
Bucky asked if I had a weinke. YHC always takes the time to write one up.
Plan ahead, plan more than you need, look at google maps, create route on mapmyrun.
Leave weinke at home.
Had Mountain Climbers written down instead of those burpees!
JRR Tolkein – Thanks for spreading the word on f3speedforneed and for all that you do for others.
Vuvuzela – Thanks for visiting and sharing your experience. Great to hear stories like this.
Announcements
You are needed at the Isabella Santos Run on September 30th. Whether that is to push a chariot, high five, PR, volunteer, run with your kids.
Sign Up Today
You can’t make it? Good thing there is a Phantom Runner Option. Click the link
Day of Race
First: 0600 – Post to Stonehenge
Second: 0700 – Grab bagel and some coffee, walk over.
Third: 0800 – Race
The Thang:
Disclaimer
Mosey to far end of fields to grab one block per PAX (+1 rock, see moleskine) then back to launch.
COP:
IW (10x IC)
Romanian Dead Lift (10/leg OYO, see moleskine)
LSS (10x IC)
Merkin (10x IC)
MC (10x IC)
Carry coupons over to playground for the following:
10 burpee presses
10 pull ups
Run to island in front parking lot and back
Rinse and repeat with 9, then 8, then 7….etc
Slow mosey to walk with blocks/rock.
Stack all blocks together, assume people’s chair position and transfer blocks to other end of line while in position. Rinse and repeat.
Mountain climbers with feet on wall (10x IC)
7-layer merkins (5x IC)
Retrieve block/rock and mosey down to parking lot.
Partner up
Catch me if you can to McKee Rd and back:
P1 farmers carry with 2 blocks
P2 10 merkins
Rinse and repeat CMIYC with 10 monkey humpers and backwards run (no blocks/rock)
Return blocks, then mosey to launch with 30, 20, and 10 squats at each light pole on the way.
2 min of plank Mary
Nam-o-Rama
COT
Nakey Moley
-The AO is providentially endowed with exactly 10 (ten, dies, zece, X) cinder blocks. As the PAX arrived and 0530 approached YHC had exactly 10 PAX. Beautiful. Then Rachel showed up at 0529:55. (sigh). YHC thusly used an unsymmetrical and unwieldy rock, a fact that will be used to explain the disparity between YHC’s finishing time and that of Rachel and Orange Whip who crushed the Burpee-pullup ladder.
-During COP Pop Tart questioned the true nationality of the RDL exercise. A debate ensued with opposing sides promoting either Russia or Romania. This conflict intermittently popped up in subsequent mumble chatter, especially during the people’s chair-block-transfer (YHC proposes the name “Berlin Wall”). Per Google, the RDL is Romanian. Interesting historical note about Romania, “During World War II, Romania was an ally of Nazi Germany against the Soviet Union, fighting side by side with the Wehrmacht until 1944, when it joined the Allied powers and faced occupation by the Red Army forces.” So basically when asked to fight the Romanians respond with “As long as it’s against the Russians.” Considering the current political (presidential) climate (business partnerships), YHC thought it fitting to title this BB in Romanian in solidarity to their cause.
-As always, monkey humpers were a crowd favorite. Comments were made regarding the loss of respect all 2.0’s would have for the PAX upon witnessing such a spectacle.
-Kudos to Pop Tart for refusnikking the called cut-off time for the ladder and finishing out the last round. All other PAX were dubious of his dedication, however, as the final lap coincided with the first round of Berlin Wall. The LORD does not look at the things people look at. People look at the outward appearance, but the LORD looks at the heart.
Announcements
Isabella Santos is coming up soon, get on it! Lot’s of info from other PAX on Pre and Backblasts, see those for info. https://f3southcharlotte.com/2017/07/21/preblast-south-charlotte-speedforneed-isabella-santos-5k10k/
F3 Golf is Oct 27. See f3golf.com for all the deets.
DV/Anvil Convergence this Wednesday @ Anvil. Beatdown followed by speaker (high quality guaranteed by Smokey) and Starbucks. Will be finished by 0650.
Do I really want to do this? That’s a questions I kept asking myself as Friday night turned into Saturday morning. YHC not only had the Q at Outland (60 min boot camp), but I also HC’d for a pre-run with Double E. Did I really want to do that?? I didn’t talk myself out of it and at 06:00, I met Double E in the parking lot of SVMS. Horsehead & Boondock showed shortly after, and the 4 of us got in plenty of extra credit miles and strategically placed a few cones on the practice field before the Main Event. Woody was the next to show and Bonhoeffer pulled in with a couple of minutes to spare.
07:00 – Disclaimer and off we go!
The Main Event
End
Moleskin
The title of this backblast is “Do I really want to do this”, because after the pre-run of 4.75 miles, I was really asking myself that. Thankfully, 4 HIMs & a 2.0 showed up and encouraged me to keep moving. I figured with football season in full swing, it would be nice to incorporate the fields into our workout. The fact that the practice field was poorly marked and did not have the yardage displayed made it tough, but everyone seemed to forgive my math skills and followed the weinke for the most part (anytime Horsehead is present, there will be ‘modifications’ to the plan). Mumble chatter started early and increased in volume when we had to pick rocks. Boondock commented, “You don’t pick a rock, a rock picks you”. A couple of the guys wished their rock had picked other PAX, but everyone completed the most if not all of the reps (see previous comment about Horse). There was some speculation on whether I had run out of the weinke when YHC called for calf raises, but I was really trying to eat up the time so we didn’t have to go see our friend Jack Webb. Time was not on our side, so we had to pay him a visit.
Everyone put in a solid effort Saturday and I think they got their money’s worth. It was an honor to lead & I’m looking forward to the next one.
Announcements
Susan Komen race on 10/7
UCHH this Thursday – 7:30 – Hickory Tavern Wesley Chapel
F3Golf – sign up to play
Thanks to Bonhoeffer for the prayer.
11 fatties for a day at the ‘hole. 7 pre-runners (Fire Hazard, Nard Dog, General, Erector, Argonaut, Bounty Hunter, Cobbler) started. Bounty hung back as Cobbler pulled in on two wheels (late from #poo), then there were 5 pre-runners. General announced that he wasn’t staying, so he is just a runner, now there are 4 pre-runners. When we got back to the launch, Bounty was stretching and adding yogurt to the approved menu for the nutrition challenge after his 700 meter run was cut short by a Cobbler #poo. Now that we’ve got that shit out of the way. Time to get going.
Mosey over to the edge of the parking lot.
(Some Mary as we wait for the group of three)
Shoulder carry your “favorite” bell down to the field.
Group 1 (heavier bells):
Group 2 (lighter bells, all below are single arm, each arm):
(swap sides and go again)
Everyone Find your bell again, and line up on the line.
Really good crew this morning; good mix of guys who’ve been out for a while and new guys who’ve been coming out every week. Not a lot of complaining despite a couple new and awkward exercises. Frehley’s had the towel out, so you know he was pushing it and it was at least a little bit warm; Fire Hazard was nursing a sore hammy, but that didn’t stop him from heckling YHC to join a full Ragnar team or staying toward the front of the pack. Cobbler showed resolve in coming back after #poo and pitching a solid performance; you too will be a speedster like Mario, just keep the #poo going. Nard Dog does not weigh 220 lbs, despite Fire Hazard’s claim (when recounting Might-Mite-Gate). Fatty is trying to deflect, obviously. Body Bag keeps posting, but refuses to give his birth name in COT; wit sec? Wild Turkey gave the most emphatic “NICK TURKAS” during name-o-rama and paired it with an eye roll, hoping Body Bag will get the picture. YHC sort of likes the dark air of mystery that surrounds Body Bag, let’s keep it that way. Soft Pretzel was crusin out there today and presented a great opportunity to give to Houston in a very granular way (DM him for details). Bounty Hunter is leading the food challenge again. Word on the street is he will finish the food challenge and be down 25 lbs. One Niner appears to be back of IR; looked to be in full form again. Erector is like a honey badger out there; he fears nothing. Crushing the pre-run on his first post to a new AO. Ballsy.