Pyramid Scheme

Pyramid Scheme

8 Pax got out of the #Fartsack and posted in the #Gloom at #DeathValley for their DownPAINment.

The Thang:

COP: 

Mosey down to the track for 2 laps  and circle up on the field COP:

  • 5 Burpees OYO
  • SSH x 20 IC
  • 4 Burpees OYO
  • IW x 20 IC
  • 3 Burpees OYO
  • Low Slow Squats x 20 IC
  • 2 Burpees OYO
  • Windwall x 20 IC
  • 1 Burpee OYO

25K Pyramid:

Line up abreast performing the 4 exercises x 5 reps, run across the field, perform the same exercises increasing the reps by 5 up until 20 then back down again, like this:

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 5

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 20 – THERE

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 5 – BACK

Take another lap around the track for good measure.

Rock Work:

Mosey up near Semi-Gloss’ palace, partner up and grab a lifting rock. Partner 1 runs down to the bleachers while Partner 2 performs called exercises with said rock: Curls, Squats Tricep Extensions, Presses.

 

Mary:

Head back to the start point with 5 minutes left for some Mary.

  • Flutters x 25 IC
  • LBCs x 20 IC
  • Rosalita x 20 IC
  • Heels to Heaven x 20 IC

Moleskin:

  • Great effort by the PAX today, we managed to get in 2 miles today.
  • Upon arriving Header notified me that he would leave if we went on the soggy football field. After the second lap around the track and turned towards the field, YHC clearly heard a PAX,  say “Don’t do it”. The drainage SCMS field would be the worst in Area 51 if not for the one at Old providence. Header noticeably performed all of his exercises on the track.
  • Fireman Ed was warming up in the parking lot when YHC arrived, it must’ve helped he was #LarryBird during the Pyramid.
  • Smokey was out front as usual, and hasn’t let Tennesee’s head football coach search, applications are still being accepted.
  • Jet Fuel was looking relieved now that BAMA was in the football playoffs.
  • Good to see Puddin Pop, can ever tell if it’s sweat or rain on his shirts.
  • Chin Music and Header were talking baseball, good stuff.
  • Thanks to Dollywood and Smokey for opportunity to lead and please sound off with any mumble chatter.

Announcements:

Weisel Anal Glands

Promptly at 5:30, 15 men headed out into the Gloom.

We circled up in the parking lot beside the hotel for a little warm up.

The Thang..

10 – Windmills

15 – Merkins

15 – Imperial Walkers

10 – Low Slow Squats

Next we moseyed over to Lochness by the first wall for some 8 count body builders in cadence.

Next we moseyed over to the next building for some 6 count burpees, also in cadence.

Mosey a little further over to the picnic tables for a few more 8 count body builders in cadence.

Now that we are all really warm we head to the fitness trail to get some lifting rocks so that we can do a little Jack Web in the adjacent field. (presses and LBC’s)

Place the rock back in the pile and mosey over to the bottom of bagpipe hill.

Here instructions were given. We would be heading up bagpipe hill to complete 10 burpees. Then we would head back down to complete 10 squats. Complete this route 3 times and head back for the 6.

After this we headed back to towards the fitness trial with a quick stop for some plank work to keep from getting run over.

At the fitness trial we divided into 3 groups to complete one round of exercises. 10 good pull-ups; 10 burpees and 15 dips. Rotate around the stations one time and head to the top of the trail for some Mary.

We had just enough time for 3/4 of a lap around Lochness. The one caveat is that you must bear crawl the bricks.

Head to the parking lot to gather the six and do some mary.

Mosey Home.

 

Moleskin….

YHC had a few issues today with his cadence count (what can I say… it was my VQ). I assure you I will watch the video wingman so kindly posted about 35 seconds after the workout. What can I say…. He is a giver.

There were quite a few Burpees and Bodybuilders planned today, but that number did go up a bit after all the bear poking.

Either way it was a great day. The group of pax followed instructions and pushed hard. It was great to see Paw Patrol and Boo Boo out for their 3rd work-out. Also, a big thank you to Tuck for leading the Mary. I appreciate the invite to lead here at Bagpipe. It was  an honor and a privilege to lead this fine group of men.

As for the title of the backblast, post workout there was a rousing discussion about animals with anal glands and if they needed to be expressed or not. Please forward all of your questions on this subject to Doc McStuffins. He is an expert on anal glands.

 

Remember to sign up for the Christmas Party and Joe Davis (there is a non-running option). Also, Escobar is taking donations of slightly used toys to send back to the homeland. Go through your kids toys and bring in all the extras (small toys are better due to the shipping costs). These will go to children in real need.

 

Also, I saw today that Bout Time’s son Jennings has been diagnosed with leukemia. Please send a special prayer up to the Sky Q for both him and his family.

Fire Hazard

Da Lobsta Rolls

This is McGee posting on Lobsta’s behalf.

GO PATS. Yeah, yeah, I know. I missed the last time I was supposed to Q. Whateva. Time to make up for lost time, sort of like what my boy Gronk is going to have to do after he gets back from his suspension. GO PATS

The Thing

Mosey to the parking lot for a warmup
10 x Tom Brady – this is where we all simulate how to properly inflate a football GO PATS
10 x Bill Belichek – this is where we all start in a squat position and then stand up and walk out, kind of like he did at that press conference because he’s a complete and total badass GO PATS
10 x Gronk – this is where we all line up and hit each other completely legally but we take a rest afterwards anyway GO PATS

That’s all you need, fellas. Brady. Belichek. Gronk. Game ova. We just circled up afterwards and complained about the snow. It was a wicked good workout. GO PATS

Moleskin

1. Yo, I got a new twitta handle. Doan get me wrong, I neva go on twitta, but I got a new one anyway – @ghost

2. TClaps to all of the strong dudes out there today. I mean, not PATS strong, but pretty strong anyway.

3. Oh yeah, sorry guys, I forgot all about the Sox. GO SOX

See yous guys in the gloom next week. Nah nah, I’ll be there, wearing my hoodie just like Belichek. GO PATS GO SOX GO CELTS

 

Kevlar 12/1

Sorry for the lateness of this post. Anyway, 18 men crawled out of their fartsacks to attend the latest edition of Kevlar. Here is what happened:

Warmup
Quick warmup lap around the short track, circle up in the field.
SSH x 20 IC
IW x 20 IC
Low Slow Squat x 15 IC
Mtn Climber x 15 IC
Another lap around the track and meet back in the field.

Thang
Find a partner, size/speed don’t matter.
Perform half of the Alabama Slamma, which goes like this:
P1 does 20 Merkins, P2 does squats until P1 finished. Flapjack
P1 does 19 Merkins, P2 does squats until P1 finished. Flapjack
Proceed until 1 merkin each. We stopped at 10. Would we finish it later? Read on to find out.

Mosey over to the new soccer field…..wait audible to the parking lot as the field is closed for now. Thanks for the heads-up Horsehead.

Find a new partner at the entrance to the parking area. P1 runs down and back, while P2 does LBC’s, flapjack until 200 total for the team.
Round 2: P1 runs, P2 monkey humpers, flapjack until 200 total.
Round 3: P1 runs, P2 Heals to Heaven, flapjack until 200 total.

Mosey back to launch, enough time left to finish the Alabama Slamma, starting with 9 down to 1.

1 minute left, so 10 burpees OYO.

Done

Moleskin:

YHC needs to post more often, for a couple reasons. 1) I wouldn’t need a Thursday evening text from Spackler to let me know I was set to Q, and 2) It wouldn’t be so easy to smoke myself to the point of throwing my back out. (I think it was the monkey humpers and burpees that did it, next time I’ll listen to Spackler when he says not to do either). Always a pleasure leading, Kevlar still has one of the best groups to work out with, so thanks for the opportunity. Welcome to our 2 FNG’s, keep coming back. It doesn’t get easier, but you get better. Sorry if I mis-spelled any names in the PAX list, my recording was not very clear.

Sound off with anything I missed (or forgot in the 5 days it’s been since this workout happened).

Announcements
F3 Christmas Party this Friday
Joe Davis Run in January

 

Moderate? What’s moderate?

8 pax joined YHC on a warm December morning for the weekly installment of Ascent. It was a kettlebell day, so High Tide came early to do his TGU warm ups and unload his 14 kettlebells.

Warm up:

  • SSH x 20 IC
  • 2H swings x 20 OYO
  • IW x 15 IC
  • 1H swings L x 20 OYO
  • Halos x 3 each way
  • 1H swings R x 20 OYO

The Thang:

Partner up by bell size and speed. P1 takes the bell and moseys to the buddy bench playground. P2 does 5 burpees and chases. Flapjack until the bell reaches the playground.

P1 performs called exercise while P2 runs around the near baseball field. Flapjack.

Exercises (approximately):

  • Swings
  • High pulls
  • Goblet squats
  • Lunges
  • Cleans
  • Pull-ups
  • Deadlifts

Circuit work:

P1 performs:

  • 20 dips
  • 10 step ups per leg
  • 20 derkins

P2 performs:

  • 20 OH press
  • 10 Goblet squats
  • 20 chest presses with feet elevated

Flapjack. For round 2, reduce all 20 counts to 10 counts. 10 counts remain the same.

CMIYC back to the starting lot and High Tide’s plethora of bells. Partner up for doubles. P1 performs exercise while P2 planks.

Doubles or singles with a heavier bell (3-5 reps):

  • Swings
  • Cleans
  • Racked squats
  • Snatches
  • Chest presses
  • Lunges

COT

Moleskine:

  • #cobains for the delay in posting the backblast. No excuse, just the usual life stuff that everyone deals with (work, family, etc.).
  • Thanks to Sony for inviting YHC to Q at Ascent. It’s a great site with a lot of variety for any type of exercise you could want. Although the site may be labeled “moderate,” it’s really as tough as you want to make it. The pax can handle whatever the Q dishes out.
  • This weinke is an amalgamation of two Qs YHC delivered during the limited edition run of #F3SOFAWIB, which used to run from OP Elementary on Tuesday mornings. #RIP Slight modifications were made, but the ability to select your bell size really allows the workout to be dialed into whatever each pax is looking for from a difficulty perspective.
  • YHC arrived early to find High Tide behind his Jeep with no fewer than 10 kettlebells, each with its own name. #nojoke He had been doing TGUs for warm-ups and was donning his weight vest for the actual workout. No respect for the Q….
  • Fugitive showed up shortly thereafter. YHC was disappointed to find he didn’t have a prosthetic arm, but it probably worked out for the best on the doubles later in the workout.
  • Witch Doctor posted at Ascent this week to make up for fartsacking Meathead on Thursday. He even brushed his teeth before getting back into bed! How is that even possible?!? Purell, you owe him for skipping your Meathead VQ. WD did his usual and dominated the workout, although he did complain about the laps around the baseball diamond. Every time YHC returned and called another exercise, he replied with “I’m running again?” #sorrynotsorry
  • Great to see Mall Cop back in the semi-gloom (it wasn’t too gloomy at 7am on a Saturday). He’s looking fit and has been easing his way back into posting now that he’s all healed up. He’ll be back to his fighting weight soon and then the BRR captains better keep an eye on him for September.
  • It was also great to see Gullah again. A former Olympus regular (and fellow kettlebell aficionado), YHC had not seen him recently. He was looking dapper in a first run Mint Hill green F3 shirt. He also crushed the workout.
  • Sony showed up right before go-time and did the workout solo. When asked why, he mentioned a little issue with an elevated heart rate. His doctor told him not to let his HR get too high, so he posted for YHC’s Q. Again, no respect for the Q. Seriously though, I hope you get that figured out and are back to 100% soon.
  • Cooter was working hard throughout the workout without complaint. Great to see him in the gloom!
  • Ickey Shuffle was the war baby on Saturday and completed the Alabama triumvirate with High Tide and Mall Cop. All were excited for a day of watching other teams play football and potentially lay the groundwork for Alabama’s deliverance into the College Football Playoff. Their prayers were answered when Ohio State, victor of the Big Ten but loser to Iowa by 31, was deemed less worthy by the selection committee. But I digress. Ickey showed up just prior to go-time and then proceeded to add value by suggesting that instead of running across the street to pick up rocks during the circuit work, we just use the bells we had already carried to the playground. So much for my time-filler…. #checkoutthebigbrainonbrad
  • Thanks again to the pax for showing up and allowing YHC to lead. It was a fun group and there was plenty of mumblechatter to keep the work from getting too boring. Everyone was even a good sport about the doubles, which can seem intimidating.

Please Don’t Make Me Post Solo

Not a bad morning for the first Saturday in December for this week’s edition of Area 51/McKee.  Arrived at 0650 to an empty parking lot, but that’s not unusual as the PAX tend to take their time getting to the AO on the weekend.  However, by 0655 starting to wonder if I was going to have to decide between posting Solo or heading to Starbucks for a cup of Joe.  However, not too worry as first Chin Music and then Turkey Leg appeared on the scene.  We were soon joined by O’Tannenbaum (as always, shows up right when the gun is set to go off) and Huggie Bear.  Quick disclaimer provided and we headed off for the lower parking lot by the soccer fields.

Short run around the parking lot and circled up for COP:

  • SSH x 20 IC
  • Squat x 15 IC
  • Merkin x 10 IC
  • MC x 20 IC
  • Peter Parker x 15 IC
  • Dolly x 15 IC
  • Flutter x 15 IC
  • IW x 20 IC

Time for a little warm up in the parking lot.  PAX lined up along the curb.  Idea was to cross the parking lot with called motion and then complete called exercise at each end.  Here’s what we did:

  • Rd 1 – High Knees to cross the parking lot, Incline Merkins at one end, Jump Squats back at the start
  • Rd 2 – Butt Kickers, Carolina Dry Docks, Sister Mary Catherine
  • Rd 3 – Karaoke, Russian Twist/American Hammer, Squats
  • Rd 4 – Backwards Run, CDD, Old Fashioned Sit-ups
  • Rd 5 – Lunge Walk, Decline Merkins, Prisoner Squats

For the next part of the workout, made our way over to the soccer field and lined up along the sideline/endline.  Idea was to start with easy jog to mid-field and then work our way up to full sprint.  At mid-field complete the called exercise and then same effort back to start:

  • Rd 1 – 50% sprint to mid-field, Merkins
  • Rd 2 – 60-70% sprint, Jump Squats
  • Rd 3 – AYG sprint, CDD
  • Rd 4 – Run full length of the field & plank it up

Time to work on the soccer arms, so we headed over to the rock pile for a decent size lifting rock.  With rock in tow, back down to mid-field of one of the soccer fields.  Completed a round of lifts and then short jog to each of the corners of the field (sans rock):

  • Rd 1 – Curls, Rock Press & Triceps x 15 IC, Run
  • Rd 2 – Curls, Rock Press & Goblet Squats x 10 IC, Run
  • Rd 3 – Curls, Rock Press, Triceps & Goblet Squats x 5 IC, Run
  • Rd 4 – Curls, Rock Press, Triceps & Goblet Squats x 10 IC, Run

Deposit the rocks back in their resting place and we headed back over to the far end of the soccer fields for the Beast or Devil’s Workout.  6 rounds, 6 stops each round, 6 reps of called exercise at each stop.

  • LBC
  • Jump Squats
  • Hand Release Merkins
  • Old Fashioned Sit-ups
  • Prisoner Squats
  • Burpees (much to Chin Music’s chagrin)

Once we had finished up this last round, we had just enough time for 6 MOM:

  • Rosalita
  • LBC
  • Back Scratcher
  • CCV

Headed back to launch site and that was a wrap.

COT

NMM

  • Welcome to Chin Music as he made his 1st weekly post to McKee Rd on a Saturday.  Visited the AO before for The Matrix on Mondays, but we were happy to have him join us out there on the weekend.
  • The Beast is also a soul crusher, especially when you have to finish it up with a round of Burpees.  Chin Music was ready to string up Turkey Leg for suggesting them for the final round before we informed him that The Beast is always supposed to end with Burpees.
  • O’Tannenbaum was looking forward to the SEC Championship game later in the day after attending the Auburn/Alabama game the week before and watching his Tigers take down the Tide.
  • Good to have co-site Q Huggie Bear back in town with us.  He spent the Thanksgiving holiday in Atlanta and posted at F3Alpharetta while visiting family.  Gets easier and easier to find F3 workouts when you are traveling with all the F3Expansion taking place.

Announcements:

  • Last week to sign up for Area 51 Christmas Party.  It’s scheduled for Friday, 12/8, at Seaboard in downtown Matthews.   Hors d’oeuvres will be provided and their will be a Cash Bar.  Cost is $20 per PAX.  More info available at:   https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/
  • Joe Davis Run to be held on Saturday, 01/06/2018 in Fort Mill.  5k & 10k options.  Come out and support Rock Thrill and his family as they raise money/awareness for Keystone Substance Abuse Services in Rock Hill.

 

 

A Blue M&M with your Broga

8 men had their mid-week flexibility training at the Cub Scout Shack this morning in spite of being confused by the balmy 58 degree temperature. After a disclaimer we began with

BEGINNING DEVOTIONAL: Nehemiah 8:10: “The joy of the Lord is my strength.”

Don’t let the enemy steal your joy today. He’ll try. You may not even realize it until it’s too late.

From the moment your feet hit the floor, he’ll do all that he can to distract you, to overwhelm you, to frustrate you, and to stir up worry and strife. Often his ways are subtle, other times they’re clearer. It’s what he does best. Stealing. Killing. Destroying.  Don’t let him win.

We have a choice of who we listen to and what we believe. Recognize who is at the root of it all, and push past his lies; step over his traps.

God gives us the power through His Holy Spirit to live free from the entanglement of sin. He gives us the power to live strong. He gives wisdom and discernment to make the right choices. He gives joy deep inside. He offers the assurance, that no matter what we face, He is with us.

May His grace, peace, and joy cover your day. He is with you.

THE THANG:

Warm up and then stretch.  Parts we loosened up: hamstring, IT band, calves, front of quads, inner thigh/groin area and lower back. Used various broga moves and traditional stretches, some with a prop.

ENDING DEVOTIONAL:

Dear God, at the start of each day, help us to recognize you above all else. Enlighten the eyes of our heart that we might see you, and notice how you’re at work through our lives. Give us wisdom to make the best choices, fill us with a desire to seek after you more than anything else in this world. Let your Spirit and power breathe in us, through us, again, fresh and new. Thank you that you are greater than anything we may face in our day. Thank you that your presence goes with us, and that your joy is never dependent on our circumstances, but it is our true and lasting strength, no matter what we’re up against. We ask that your peace lead us, that it would guard our hearts and minds in you. We ask for your grace to cover our lives this day. We love you Lord…we need you. In Jesus’ Name, Amen.

MOLESKIN:

Last night I posted a suggestion on Slack to warm up for about 15 minutes prior to posting at Gumby in order to  maximize stretching time.  Arena, Tweetise and Madison did a pre-run. Swiss Miss brought his kettle bell. YHC was discouraged by the rain in Ballantyne only to find out it was dry in Matthews and did not take part. We do say it is merely a suggestion.

About half way thru Broga I noticed a blue M&M near my mat.  Much to my surprise, no one was claiming the candy.  In spite of my hunger, I refrained from snacking as I did not have enough to share. As far as I know, the candy remains at the AO, unless Chopper picked it up for the ride home.

ANNOUNCEMENTS:

Next week at Gumby: a real Broga workout led by Swiss Miss-he was inspired by something on youtube.

A new Area 51/Union County workout on Thursday at 5:15. It is run/bootcamp style (think Fast Twitch) launch from Socrates Academy, 3909 Weddington Rd, Matthews, NC  at 05:15.

Thank you Tweetsie for taking us out.

 

What We Have Is a Failure To Communicate

No Q. We had no Q for Dromedary. What’s worse? We had complete radio silence. Far be it from me to tolerate radio silence!
After looking through GroupMe for details on who was running Dromedary, I found nothing. Quickly, I flipped open the Comz app, #slack. I was sure I’d find the info there…I was wrong. Countless seconds went by as I scrolled through the 6 total posts on the #haw channel seeking answers.
Against my better judgment, I submitted my first post on Slack inquiring as to who on Q and volunteering my services should they be needed. It was a dirty feeling, one I hope not to experience again. To my chagrin, I didn’t even get a reply! So, I showed up today ready to lead with zero plan. Lots of paved surfaces, though!
The Warm up: 
We got off to a rough start as I failed to announce we were starting and instead just took off running.
One lap around the parking lot and we picked up two stragglers, Manuel (aka El Capitan dela Forma Policia) and this year’s EFFEE Humanitarian of the Year award winner, Transporter.
  • SSH: 30
  • Potato Pickers: 15
  • Imperial Walkers: 15-ish (I don’t have enough rhythm to count those things in cadence)
  • Merkins: 10
  • Mtn Climbers: 15
Workout: 
Line up at the bottom of the hill by the football field. Do an exercise, run to the top of the hill, repeat exercise, run to far end of parking lot, repeat exercise, back to top of hill, repeat, and back to the bottom, repeat exercises. (5 total stops)
Lap 1: 25 squats at each station
Lap 2: 20 Merkins at each station
Lap 3: 5 burpees at each station
Mosey to covered area and grab some bench.
  • 50 dips and run to end of side walk, rinse and repeat
  • 15 steps ups each leg, run to end of sidewalk, rinse and repeat
  • 25 LBCs
  • 20 American Hammers (give or take)
Mosey around far side of school. At this point, we actually ran across an unpaved surface. Luckily for me, it was packed down mulch so no risk of blowing a tire.
Mosey around the school to the globe area.
At each light pole, 3 burpees. 5 lights x 3 burpees = 15 burpees
Waited for pax to finish and then took the mosey back towards the starting point.
Went to far end of the parking lot and did a good, old-fashion suicide. 3 total light poles.
At the conclusion of the suicide, we had just enough time to squeeze in one more long down and back.
Circled up and that was that.
Announcements:
  • Dasher mentioned a family who’s college freshman son committed suicide yesterday. Di Allard (sic?) was the last name. Lift them up in prayer, particularly at this time of year.
  • Mad Dog’s neighbor passed away
  • Christmas Party- December 16. Transporter assures it won’t be a full-blown sausage fest. We shall see.
  • Keep Red Rider in your prayers as well. He mentioned a family matter on GroupMe and asked that we continue to lift them up.
  • Big Announcement- Tomorrow’s workout I’ve affectionately dubbed “The Floater” will be held at the Water Tower in Waxhaw at 5:30am. BC and Dasher are leading and exploring new places further south we can go.
  • It was an honor and a privilege to get to lead. Thank you, as always, for putting up with me and my shenanigans.

 

 

Giant Weinke – The Office Workout Part II

On a nice, mild December morning, nothing better to do than swing some iron around.  So that’s what we did.  After a very, very short disclaimer (only old pros at the workout this morning), we got started.

Warm-up lap on gravel track

COP

  • Swings x20 OYO
  • Staggered merkin (left hand on bell) x10 IC
  • Staggered merkin (right hand on bell) x10 IC
  • Squats (goblet or teabag) x20 OYO
  • Diamond merkins on bell x10 IC

 

Main event – do what the giant Weinke says. Start with 2 reps of each exercise, then run a lap on the gravel track…then 4 reps of each and another lap…all the way up to 12 reps of each then back down the other side.

  • Halo
  • Diamonds on KB
  • Russian Twist
  • KB Swings
  • Squats with press
  • Lawnmower’s
  • Snatch

Finish

Backblast:

Thanks Chin for the Monday reminder that I was on point for this morning.  Otherwise, the pax might have to just done the workout according to some old Weinke written on a poster board.  Oh…wait a minute.

It wasn’t extremely thoughtful, but it was effective.  Inspired by Fireman Ed’s Office Workout of a few weeks back, we did much of the workout in the same spot.  We threw a few laps in between, and I think by mid-workout the heartrate was up there for most.

I was surrounded by a few happy Clemson and Alabama fans during the workout.  They kept it friendly, despite the looming matchup coming on Jan. 1. I think the more combative banter was the form critique that Fireman Ed and Bulldog were throwing back and forth.

Looked to me that everyone was pushing hard this morning.  Not sure if anyone got all the way through the workout to the last 2 reps and a lap, but many were close.  Good work men!  My giant Weinke and I are thankful for the opportunity to lead.

Announcements:

  • A51 Christmas Party this Friday – Seaboard
  • SOB Christmas Party next weekend
  • Joe Davis 5k/10k – Jan. 6
  • A51 Go Ruck – sign up on Slack with Geraldo

Not an Old SOFA WIB Workout

8 PAX showed up for another episode of Fast Twitch — Swiper, Kirk and Sun Dancer did not.  Here’s what they missed.

The Thang:

Fast mosey out of the parking left on Strawberr Lane left on Pineville-Matthews and keep running till we get to the second entrance to Calvary Church.  The main event was three laps around the outside of the Calvary parking lot stopping at each of the 4 entrances for 25 reps of the called exercise.  Round one was merkins.  Round two was squats.  Round three was LBCs.  Larry Birds circle back to pick up the six.  Once the six was in we headed back the way we came.   Overall a solid workout with 6 miles + covered plus 100 merkins, 100 squats and 100 LBCs.

Moleskin:

Smaller group than normal today.  Must have been concern that I might pull out old SOFA WIB workout.  Not this time.  YHC modled this after the first Fast Twitch I attended about six months ago.  Not much mumble chatter out there so I’m going to call it a success.  Rachel, Astro and Purell lead wire to wire — as always.   But strong work overall by the PAX as no one was very far behind.  Thanks to Duct Work for the takeout and to Rachel and Haze for giving me the chance to lead.

One Eye

Announcements:

Christmas party this Friday @ Sea Board in Matthews

Joe Davis run on 1/6.  Discount code is F3FIA

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