Showing up for Fast Twitch to Cool Down
Never thought I would see the day when I would be showing up at Fast Twitch in July for some cooler temps. With the upstairs at casa de BT reading a balmy 83, today was the day. Mid-seventies at 5am in SCMS parking lot felt great. But as 23 men launched into another episode of FT, the feeling did not last. Here’s why:
The Thang
Loop around parking lot, COP in staff lot
- SSH x 20 IC
- Mountain Climbers x 15 IC
Run out and down 51 to entrance to Davie Park
- Run down park drive to lot at dog park, 15 jump squats, run back to entry
- Repeat-o
Continue down 51 to Cary Ridge
Run the loop thru Carrington at a fellowship pace, but stop at each side street (7 total). Run the side street at AYG, then recover mosey back to the main loop and perform the called exercise:
- Street 1 – Dolly x20
- Street 2 – Merkins x15
- Street 3 – Heels2Heaven x20
- Street 4 – Wide Arm Merkins x15
- Street 5 – Rosalita x20
- Street 6 – Diamond Merkins x10 or until Semi rejoins the PAX (he never met a porta-jon he didn’t like)
- Street 7 – LBCs x25
Regroup with Mary and run OYO pace back to launch.
Finish with 2MOM:
- Flutter x 20
- Boone LBCs x 10
Wrap.
NM
Strong work by all today. Attempted to shake things up a bit with some shorter interval speed work while keeping the PAX together. We didn’t set any mileage records, but it seemed to get the blood flowing. YHC also managed to cheat you all out of 2 min of work…but considering about half skipped the 2MOM and went straight for the water bottles / towels at the launch, I don’t think it was missed. Thanks to Rachel and his ever-capable secretary Haze for the opportunity. Semi, for the sake of all Raintree area residents (and the chagrin of construction workers), my Q routes will always include a porta-jon passing. #yourwelcome
Announcements
- F3 golf in October
- Alexander Youth Network this Saturday afternoon, contact Joker for details
- Shoutout to Ductwork for having an HVAC service rep at my house at a moment’s notice on a Monday morning to get one of our units back running after a lightning strike. Horne Heating & Air – look them up if you are ever in need. A testament to the fellowship and brotherhood shared among the PAX. Thanks brother!
When does the workout start?
Thrive has a great AO with lots of options in a very compact space. But every time I show up, I see that hill and it just draws me in. I can’t resist it. And you guys get to suffer for my ADD.
Pre-Thang
We had 6 pre-runners this morning. Along the way we cleared up some fallen branches on meth lane then ran up to Monroe Rd and back. And Thurston ran with us even though he is no longer training for the BRR. #solid
The Thang
Mosey around the parking lot passing the dumpsters just to open up your nostrils some. Circle up in the parking lot.
COP
SSH IC x20
IW IC x20
Windmills (Abe Vigoda style) IC x10
Low, Slow Squats IC x15
Mosey to the side road.
Island #1: Bombjacks x10
Island #2: Burpees x10
Island #3: Bombjacks x10
Island #4: Burpees x10
Burpees at the stop sign until everyone is either finished or passed out. Mosey to the hill
You suckas been calling 7s on this hill. I envision 11s so let’s get after it.
Round 1: Merkins at the Bottom and Drydocks at the top
Round 2: LBCs at the Bottom and Heels to Heaven at the top. Lots of complaining from Horse about the LBCs in the swamp at the bottom but he actually did them.
Mosey to the field. Partner up
Wheelbarrows across the field switching as needed. The first switch was on me. Every switch after required the guy about to hand walk to do 5 merkins (really derkins) before he started. This seemed to cause a lot of switching.
As we gather:
Flutters IC x15
Rosalita IC x20
In honor of Countertop, Pepper pods back across the field. Basically sprint until YHC says down and you fall/slide to the ground. Once everyone is down, I call up and you jump up and sprint again.
Back to the hill:
Backwards run up the hill/Forwards run down the hill x5 (last backwards was a AYG). Sorta funny to see the annoyance building as I kept saying backwards run up.
Back to the field:
Pepper pods half-way across
Broadjump Burpees across the other half
Mosey back to the parking lot. Bernanke was the first to stop at the water fountain though a few other turkeys followed him.
Bernanke water penalty (own the blame Brother): Burpees x5
4 MOM
In honor of the mythical Countertop: Backscratchers IC x20
In honor of Zip: Rosalita IC x20
Legs at 90 degrees for 30 seconds
Legs at 10 degrees for 30 seconds
DONE!
COT
Thanks to Nomad for taking us out
Prayers for Orbit’s cousin.
Moleskine
– Strong work by everyone. I wanted this one to be a grind with a you vs you on the hill and then just a tough wheelbarrow across that field.
– I’m not saying that hill should require 11s but yes, there should only be 11s on that hill.
– Bernanke told me he hated me. That was right before he knew I was about to burpee penalty him for stopping at the water fountain. Great timing Brother.
– Bullwinkle beat Hoffa there. Give yourself an extra minute or two to get to Thrive with all the road closings around the park.
– Because it was you vs you, I didn’t hear many stories to share on the hill. I did hear Orbit skipping ahead. Pretty sure he isn’t a Math major at Wingate.
– We did debate Wingate vs Win Gate. It’s Wingate. One syllable. Embrace the Southern Orbit.
– My voice didn’t crack. #winning
Thanks for letting me lead such a strong group of guys and Hoffa.
Glass Joe
Highly Restricted Area
Honestly, if it wasn’t so hot and so humid, today’s Bagpipe would have been scored, pretty easy. However, it WAS hot and with the ever-present misting of the Ballantyne Corporate Park it rain forest humidity levels.
COP
Side straddle hops x 10
Low, slow squats x 10
‘Mericans x 10
Imperial Walkers x 10
Wall Work
7 Muscle-ups
7 Donkey kicks
14 Muscle-ups
14 Donkey kicks
21 Muscle-ups
21 Donkey kicks
Next we barreled down Ballanatyne Commons through the hotel parking lot with stops for push-ups and Mary.
Soccer Field Square
Shuffles, sprint and backward run in the marshy field
Tiered Rock
7 Dips
7 Step-ups
14Dips
14 Step-ups
21Dips
21 Step-ups
Helipad
10 ‘Mericans
10 Squats
9 ‘Mericans
9…and the BCP Sercurity shamed us and scream, that’s a “highly restricted area”. In fairness, he probably wanted to make sure we didn’t get hit by a landing helicopter.
Loft Parking Lot
9 squats
Repeating down to 1 ‘Merican and 1 Squat.
It feels good to finish what you start. #neverquit
We ran back up Ballantyne Commons and back to start. (Let’s start calling it “VAK”.) Then finished the set with a round of Time Bomb Burpees.
Bagpipe Bulletin
Bratwurst instructed me to make sure I kept an eye open for those get the message about the Swift location change. I was the only on at 5 and took a trip up Ben Nevis. When I returned, Bucky pulled in the lot and Cheddar and Outback returned from their pre-run scratching thier heads. They didn’t the message. Flargh. They were good sports and stayed.
It was pretty annoying to be shooed from the Helipad, but rules are rules. I was planning to use the Premier Deck steps, too. So, I guess the chances we would get busted at some point was pretty high. Kudos the the PAX for being good sports and rolling with it.
All in all it was a typical workout, but every day with an F3 workout is special. Thanks for being there. #ISI
Big House – Trackside
Meet in parking lot, quick disclaimer, let’s go
- warm up jog towards kits trackside craft, karaoke left/right, circle up in parking lot across pineville fire depot
- 13 x SSH
- 12 x IW
- 16 x MC
- 15 x merkin
- 15 x LSS
The Thang
Kits Trackside Warm-up
- Line up on both sides of railroad tracks. Each man in push up position with hands on track. Move as unit in one direction towards the Polic station. Switch trackside every 30 seconds until near the road.
Mosi back to Park entrance
sprint to every 3rd light, then 10 jump squats
gather in playground, partner up
Pull-ups/ step-ups
- P1, 15 step ups on benches
- P2, AYG pull-ups, finish with meeting until 15 step ups complete. Switch
Mosi to back field
5x5x5 sprint x 3
- 5 roll squats
- 5 air squats
- 5 burpees
- 100 yard sprint
Misc Field work
- Jump Lunge 25 yards, 10 mountain climbers x3
- bear crawl 25 yards, 10 Merkin x3
- Jump hop 25 yards, 10 maktars, x3
- partner Mary – one man lies down, holds partner ankles, 10x10x10 straight up, right/ left up
Indian run back to start
Mary
- 15 Freddy Merc
- 15 American Hammer
- 15 6 inches
Announcements
-
Speed for need – come out to next race, great opportunity to get involved.
Hills, Humidity, and Heavy Rocks
6 PAX showed up on a humid July morning, unknowingly about to face the wrath of a sleep deprived Q…
The Thang:
An easy warmup with a lap of the short-track
SSH IC
IW IC
Another Lap
Mountain Climbers IC
Merkins IC
Somewhere around here, drano rolls in from the Java Run…
A stroll out to the benches for a quick circuit (see also: testing the knee out a bit)
10 Box Jumps
10 Dips
10 Incline Merkins
Plank-a-rama
Repeato x3
Then a mosey through the woods and we come to the (in)famous Ascent hill for a triple-nickel
5 rounds, 5 squats at the top of the hill, 5 merkins at the bottom.
Then a jog up one more long hill to Rea, a round of flutters to bring in the 6, then across the street to the rock pile.
The lifting pyramid went as such
2 Curls, 2 Overhead Press, 2 Tricep Extensions.
1 Burpee
4/4/4 – 2 Burpees
6/6/6 – 3 Burpees
8/8/8 – 4 Burpees
10/10/10 – 5 Burpees
Somewhere in here Q said something about last one… but then it went back down
8/8/8 – 4 Burpees
6/6/6 – 3 Burpees
4/4/4 – 2 Burpees
2/2/2 – 1 Burpee
A jog back across the parking lot for a quick hydration break
To the playground to do some pull-ups/merkins sets
Back to the school wall for the people’s chair with air presses and a tribute Moroccan Nightclub
Then circled up for a PAX choice Mary with some LBC’s, Dolly, Freddie Mercury, Mountain Climbers, and other exercises YHC forgot
Count, Names, Announcements, Ball O’ Man, and that’s a wrap.
NMM
A hot and humid morning, the sweat was pouring out in buckets. YHC was pleasantly surprised to not have every joint in his body falling apart mid-workout, a good sign that the recovery from last month’s non-F3 related injuries has been going well.
The mumblechatter was there, mainly Drano recruiting for driving BRR vans, and the excuses that the PAX had to avoid it (already scheduled races, birthdays, anniversaries, something about a scheduled vacation with their dogs for an iditarod training session, the usual basket of excuses)
Good to see Purell out again, even though he’s yet to post with the guy (in some roundabout way through the M’s or 2.0s, YHC forgot how) who EH’ed him. Good job Goon, the Black Tahoe was missed today.
Announcements:
Some BRR teams are looking for drivers. See Drano (I think it’s Slim Fast’s team)
The Q Sign up sheet for Ascent needs your help! Get on it! http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule
Policies and Procedures
Hi, it’s Ickey, who’s joined the call? For those on the phone, we’re still gathering in the room so we’ll get started in just a minute. We’ll take role using the WebEx. OK, it sounds like we have a quorum so let’s get started. RockZero is still finding it’s legs under the new regime and the recently installed labyrinth of rules, regulations, charters, governance, and bylaws. The old guidelines were simple, 3 miles and no burpees. Sensible, except for the part about the 3 miles. The new hierarchy of guidelines calls for alternating weeks of heavy and light (insert crude monthly cycle joke here), mandatory partner work, at least 3 miles, no burpees, the goldenrod copies of paperwork to be faxed to HQ, the lavender copies given to the site Q, and the ecru copies to be delivered by carrier pigeon to the top of Mt. Kilimanjaro. YHC was assigned a heavy flow day, so we set out to accomplish our organizational objectives while remaining in compliance. The eleven of us in attendance performed the following:
Run to the site of the old Day Zero site at McAlpine Elementary stopping a few times along the way to keep the group together while doing a mobile COT with side straddle hops, imperial walkers, merkins, etc. Corporate raised some objections to the format but mobile is the wave of the future so they need to become more agile and nimble. It’s tough to turn an aircraft carrier.
Upon arrival at Day Zero we partnered up, checked that box off the requirements list, and grabbed heavy rocks to satisfy another covenant. Directions were to perform 200 repetitions of the called exercise, alternating between partners for sets of 25, and for the non lifting partner to do core exercises in the meantime. Sets consisted of curls and LBCs, triceps extensions and sit-ups, presses and Freddie Mercuries, and squats and flutters rounded out the rock work. We interspersed some mild sprints to help hit our mileage Key Performance Indicator number though Corporate was quick to point out that the fields were closed so our compliance dashboard would be yellow trending red. Some rules must be broken in order to disrupt the status quo however.
Following the heavy rock work we ran back to the hot box at RockZero for some supersets. We combined dips and incline merkins in order to realize synergies and optimize efficiency and performed sets of 25, 20, 15, 10, and 5. The output was predictable, measurable, and manageable. Once this phase of the deliverable was closed out we ran back to the launch lot.
After a cost/benefit analysis was executed and communicated, workout management decided to outsource Mary. Ten core exercises were called, none of which were burpees, and we ended on time to remain in accordance with all applicable regulations. Mileage ranged from 2.89 to slightly over 3, so the regulators will be happy and the organization including management will not face any penalties. Legal was consulted, documents were notarized, and all artifacts were properly cataloged.
NMM: This was the first time in almost three years of F3 that YHC felt confident enough to make up parts of the workout on the fly having only planned a loose framework. Leading workouts is still not something I am completely comfortable with so I appreciate the PAX’s willingness to follow. That’s enough corporate jargon nonsense for now. I hope I wasn’t talking on mute this whole time. With that, we’ll close the call and give everyone a few minutes back.
PreBlast – Measure yourself more exactly
Community House MS Track Layout
This is the week to measure at Swift. Considerably easier than an all-out race, having a workout you repeat from time to time will help you to gauge your fitness level. We’ll be meeting at the Community House Middle School track. The address is 9500 Community House Rd, Charlotte, NC 28277, but you will be using the Northern Bus Lot entrance off Community House Rd to get to the track.
The THANG:
- 0500 – Arrive on site to get your bearings and some extra credit warm-up.
- 0515 – Start warm-up of approximately 10 Minutes easy running (while going over the track layout for the morning) and 5 minutes of drills.
- 0530 – Get into groups that you normally run with. Always try to start with at least one other person. The quantity of intervals you get in is not critical, for it’s the consistency of the intervals that will be key.
- ODD Interval: Use Lanes 1&2 to run 800m (2 laps of the track) at Interval Pace (a.k.a. I-pace, 2 mile race pace, VO2Max, or a “Hard” effort – find your’s here at http://runsmartproject.com/calculator). This will be run in the normal direction of the track. Refer to Picture Layout linked above for an overview.
- ODD Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, using the diamond cone formation as a turnaround point, and run back to main Start/Finish line to get to starting point for the EVEN intervals.
- EVEN Interval: Use Lanes 5&6 to run 800m at I-pace on the Outside Lanes of the track in the Opposite Direction
- Note: because the Outside lanes are a further distance, the finish point of this interval is not the same as the starting point. Finish the second lap at the flashing cones.
- EVEN Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, past the main Start/Finish area, use the diamond cone formation as a turnaround point, and run back to the main Start/Finish line to get to starting point for the ODD intervals.
- REPEATO until 0610.
- 0610 – Don’t start another interval past 0610. Gather your things, get some easy running in, and head to the parking lot.
- 0615 – COT in the Parking Lot.
- 0630ish – 3rdF Timekeeper at the Einstein Bagels.
Community House MS Track Layout
Guerillas in the Mist
10 Guerillas out there in the mist (gloom) this morning. It was a hot and muggy morning.
Warmup
Quick jog followed by:
Side Straddle Hop – 15
Mountain Climbers – 15
Mosey to the dingy –
5 rounds of 20 situps by the dingy run to the playground for 10 pullups
Mosey to the woods –
Large rocks were distributed to everyone
5 rounds of 15 squats and 15 overhead presses
Take a loop through the woods trail
1 round of 15 thrusters
Dropped the rocks
Mosey to the next playground –
3 rounds of 25 carolina drydocks followed by a jog to the nearest light post
Mosey to the track –
3 rounds of hershel walker – 20 situps, 20 merkins and a sprint across the field
final round had us sprint to the parking lot.
upon arrival we did burpees for 1 minute (minimum of 10).
Great work out there this morning. Usually a little more chatter but I believe that the humidity had everyone gassed out there. As usual OT was putting us all through our paces out there. CMD was representing the Camp Sea Gull shirt today (I have read up on it and want to go myself).
Upgraded tunes at Meathead?
Posted by Voodoo on behalf of Soul Glo:
Beautiful morning in the Elizabeth Lane Elementary gloom. Nice and steamy weather and I was even on time (5:28, for the record). Since there wasn’t a preblast I think a few Pax thought I finally got fed up with the Meathead tunes since I entered the circle carrying my bell, gloves and trusty Bluetooth speaker. No High Tide = no Elvis.
The Thang:
I started with the exact opposite of a detailed, legally sound Young Love-esque disclaimer. Me: “Uh, I’m Soul Glo. Modify as needed. Let’s do this.”
Warm-up:
- SSH x 20
- Two-handed swing x 10
- IW x 20
- Two-handed swing x 10
Circuit 1
- Squat, Snatch, Reverse lunge, Merkin, Two-handed Swing x 20
- x 10
- x 5
Circuit 2
- Pull-up, Lawnmower row, Romanian deadlift, wide-arm merkin x 10
- repeat three times for four total sets
Circuit 3: Partner/doubles
- Partner 1: Swing x 5, high pull x 5, clean and press x 5
- Partner 2 : Diamond merkin x 10
- Four sets
Improv 1
100-yard waiter/suitcase carry. Down with right arm, back with left.
Improv 2
- Upright row x 10
- Overhead Extension x 10
- four sets
Improv 3
20 swings – alternating hands
Boom.
Moleskine
Meathead’s my favorite F3 workout. It’s like 45 minutes from my house but there’s just something about knowing there will be zero (0.0) running that makes it a little easier. And I like running. For my money nothing beats the “tired body” feeling that sets in during the early afternoon after a solid workout and the “good” soreness that follows on Friday. Since I’m writing this 36 hours after the fact I must say my hammys have been humming all day. Booya.
Pretty tame group of regulars for this workout, hence my decision to disregard/forget the disclaimer. Circuit 1 was intended to be pretty aggressive (i.e. 20 snatch each arm out of the gate is sorta rowdy) – but since it was 80 degrees and fully humid I thought we would be loose enough to handle it. Despite some questions and blank stares we all did it – and it actually wasn’t as bad as I thought it would be. That said, I still removed the x15 and dropped to 10 for the next set. Weak? Maybe. This was my first Meathead Q. I might let it all hang out next time.
So the running joke was that if/when I Q’d Meathead I’d play 45 minutes of Dave Matthews Band. It was tempting. High Tide has played 45 minutes of Elvis – and while it wouldn’t have been my choice, it worked. In addition to the 0.0 I think having some tunes is huge. I decided 45 min of DMB (roughly 2.5 songs) wouldn’t be good for anyone. However, I am curious why there were zero (audible) comments about the playlist. Every week someone has something to say (“So Much To Say”) about pretty much every song. Was it not loud enough? I think my next Q will incorporate the music – i.e. something like the drinking game for Roxanne. Every time Sting belts out the name we all do a burpee. Who Knows…
Either way, I appreciated the opportunity to lead. Thank you to Young Love for the thoughtful and always insightful sendoff. ‘Til next time.
Editor’s Note: Sorry to miss the Q, Soul Glo. YHC was tapering for the weekend. Next time, I would be down for 45 minutes of DMB. #glorydays
The Grind
Going to keep it simple. Just a good, long obnoxious grind.
Pre-Thang
Double E, Hoffa, Shoeless Joe on scooters, Stacks on bike and YHC for 4+ through the hilliest pre-run in UC.
The Thang
Mosey to the courtyard and a disclaimer is given
SSH IC x20
IWs IC x20
Windmills (Abe Vigoda style) IC x10
Low, Slow Squats IC x15
Mosey to the bottom of Hot Dog Hill
Partner up for BLIMPS
P1 runs up the hill and at the top does 5 bombjacks and runs back down while P2 does exercises. Flapjack
Exercises:
Burpees IC x50
Lunges IC x100 (Lunges with both legs counts as one, no cheap counts here and yes, it’s 200 lunges counting as 100 – it’s like an opposite Shepherd count)
Imperial Walkers IC x150 (Again, anti-Shepherd with both sides count as one so really 300 total – get over it)
Merkins x200
Plank Jacks x250
Squats x300
Quick 1 minute water break in the middle as the guys were looking pretty roughed up thanks to Hot Dog Hill and the high number of reps along with the humidity.
A few teams finished early and did a run around the park as well as started on LBCs x350 until everyone finished
Running low on time but can’t resist an exercise named after the park itself.
Tonawandas three times through. It’s basically rail walk merkins down a very long rail three times.
3 MOM
Extended painful protractor (Don’t you dare drop those feet)
DONE!
COT
Prayers for Peanut who showed a lot of inner strength to share a personal struggle he is walking through especially as a FNG.
Continued prayers for our recovering brothers in Nekot and Woody
Moleskine
– This was a brutal grind. Hot Dog Hill is a steep, nasty climb especially on the side we went up it. You likely climbed it 17 or 18 times with 5 bombjacks at the top (85-90 Bombjacks). Add those to the 1,050 reps at the bottom or 1,300 reps if you are counting Hairband style. Add the sun and high humidity levels and it was just a tough one to grind through.
– But we all made it through. Okay, Green Thumb threatened, and it seemed like a legit threat the way he looked, to puke at one point but whatevs, we all made it through
– Great work by our FNG – Peanut. So named as he works for Habitat for Humanity and is from Georgia (Jimmy Carter + Georgia made it too difficult for HH to resist). Appreciate your sharing with us during and keep posting. Just a great group of guys out there.
– It was great to have Green Thumb back out. Not only did he post but he partnered with me meaning he had to probably listen to more #mumblechatter than anyone else. That’ll help build endurance….or something like that.
– Also nice to see The Late Show posting again while EHing Peanut. TLS is who EH’d me into F3 and is a guy I look up to.
– Even Bernanke showed up. Sorta. Once he found the place. Apparently his M handles the directions. But he made it and seemed to really enjoy the grind with a well-aimed ‘I hate you’ thrown at YHC once or twice.
– Hoffa…….#soangry
– Double E even seemed to get worked over with this one. #lifegoals
– HH didn’t break his arm. That’s an improvement from the last time he posted at Monroe. I did appreciate the text later Saturday that you couldn’t feel your legs. #missionaccomplished
– The 2.0s gave up on the grind early in this one.
– Really enjoyed the best coffeeteria in UC at Jud’s afterwards. Lots of food for $5. Lots.
– Thanks for letting me lead. Appreciate the crowd at one of the most unique AOs in UC.
Glass Joe