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.
One would think that the humidity would be less in the fall, but who am I kidding. This is Charlotte and we live in the bowels of the humidity zone also known as the piedmont. Now don’t get me wrong, I know all the Floridians and Gulf coasters will be like Wahhhhh, this is nothing compared to where I’m from. Well if it’s not so bad you can go home. J/K I am just whining because I am sick of humidity, but as always at 5am the weather report says 90%. So we rise and “shine” to the best of our abilities and move out. To be honest YHC had forgotten about Q’n The Big House and owe all the credit to making the workout to the stellar Site-Q’s DumpyMcDumperson Fire and Ole PVT Benji. Thanks for the reminder. To bad DF left his phone at home and missed my texts about parking. YHC parked down past the “gladiators” and headed out to survey some grounds and subsequently meeting up with the Pax at the normal parking lot at P-Ville PD. Pax Disclaimed we launch.
5 Burpees OYO
Follow me for a brisk lap around the ball park. Cheese Curd mumbled something the whole time about the pace, then took the lead just as YHC slowed us down to catch up the six. Find a suitable rock for lifting (show off the guns for the tomatoes in spandex across the parking lot) and mosey to the far field house for COP.
COP x20 incadence
SSH
IW
Mtn Climbers
LBC
Merkin
Take a lap to show the Pax the route for The Thang.
The Thang
Grab rock for some 21’s also know as “The Gun Show”
Bicep 21’s
Curl rock from lower position to 90 degrees at hips x 7
Raise rock to chin. Curl rock to 90 degrees at hips x 7
Curl rock full range of motion x 7
Tricep 21’s
Laying on benches, Tricep extensions out past head x 7
Skull crushers x 7
Close grip press x 7
3 rounds w/middle round 3rd exercise as exhaustion x 21
Mosey to YHC’s clown car to find the bodies, er weights in the trunk. Get in groups of 3 and grab a 35lb plate and a cinder block. Mosey to adjacent parking lot.
Partner 1 runs a .2 mile loop around park while partner 2 does cinder block squats and partner 3 does hairburners. Cumulative total of 100 squats and 20 hairburners. Runner goes to squat, squat to hairburners, hairburners to runner. Rinse and repeat till totals are met. 4 man team did some extra credit. #crowdpleaser
Reverse plank to wait on the last runners and return all the gear and rocks to their resting places.
Line up and Indian Run to 51. Turned to start lot and since this is The Big House we have to have a “Jail Break”. Sprint from 51 to the flag. Flag had fallen and PVT Benjamin took responsibility. He now has to write on the chalkboard 1,000 times, “I will plant the flag with passion and force.”
Six minutes of Mary x20 incadence
Flutter Kick
Heals 2 Heaven
Hello Dolly
Freddie Mercury
American (Russian Twist) Hammer
5 Burpees OYO
Moleskin:
The Big House is a solid AO. The park is filled with all manners of beatdown potential and moving out around town offers a scenic and delightful tour of the small village that is Pineville. Don’t sleep on this workout, the pax swirling ball of snakes will surely find great use of this area. Thanks to DF and PVT B for letting me lead.
Cheese Curd had some things to say early on but we fixed that with some rock work and then hairburners, the ultimate equalizer. YHC and Tootie parked in BUFU Egypt as we didn’t know if the PVille PD lot was still unavailable. Bonus points for pre and post run! Scabby runs like a gazelle on the plains of the serengeti. He is both graceful and powerful. #runnercrush PVT Benjamin said something about a shoulder injury but showed no signs of pain in the face of the crushing shoulder smoking YHC provided. Kudos brother. Shrink Wrap and YHC had to think quick and grab more gear for our odd number partner work. Audible to do more work was solid. Dumpster Fire suffered in silence as his laser focus could not be broken, much like his spirit.
Announcements:
Isabella Santos Run. SOB Speed for Need event 9/30 – https://f3southcharlotte.com/2017/07/21/preblast-south-charlotte-speedforneed-isabella-santos-5k10k/
Susan G Comen Run. UC Speed for Need event 10/7 – https://f3southcharlotte.com/2017/07/16/sfnandheathersheros/
F3 Golf 10/27 – https://f3southcharlotte.com/2016/07/27/2016-f3-golf-classic-final-preblast/
Southern Discomfort 10/21 – https://f3southcharlotte.com/2017/09/15/southern-discomfort-2017-save-the-date-102117/
Take out by Dumpster Fire
A small but highly dedicated crowd of Kevlar regulars showed up for a post-BRR shake-out…
The Thang:
Setup tires on field – one for each pax (for warm-up and decoy purposes only)
Mosey to main lot for COP:
Run down through campus to ring road, out to back entrance, over to John St., up to 51, back to top road and rock pile
Grab a lifting rock
Mosey down to front of church. Partner exercises. One partner to top of hill 5x burpees and return. Other partner does called exercise, flapjack
One round involved mary and a suicide.
Mosey to side of church and up to field. Partner exercises again. Partner one does exercises while partner two runs perimeter of field. Exercises included:
Flapjack, repeat with different exercises
Mosey back to rockpile, return rocks
Plank. Sprint to front entrance of school.
Return tires to storage – one for each pax
COT
Mileage: 2.9
Moleskine:
Announcements:
7 brave souls showed up as the first rays of light graced Calvary church parking lot. Disclaimer was given, and promptly ignored. Then we were off.
The Thang:
Run from launch point to grassy knoll (fast pace), Plank up, left leg up, right leg up, right arm , left arm, 10 merkins
Squat x 10, jumps squats x 10, squats x 10, 10 merkins, Plank up, mt climbers x 15, 10 merkins
Run the loop Grassy knoll to the roundabout and back. (make sure everyone knows the loop)
Retrieve weights from car, we opted for no rocks. Our playlist was rock enough.
Catch me if you can around the loop, P1 ten merkins, P2 carries weight overhead, P1 catch up. Complete one circuit and plank for the six.
Cue the music, here.
Stations: P1 does exercise, P2 runs to the end of the parking lot (towards the soccer fields) and back, flapjack. When both partners have completed the exercise, rotate.
Station 1: Weighted merkin (plate on back) (45 lb plate)
Station 2: Reverse Lunges (45 lb plate) 5 per side
Station 3: Lawnmower (35 lb plate) 10 per side
Station 4: High Pull (35 lb plate)
Station 5: Military press (85 pounds)
Station 6: Goblet squat (35 lb bell)
Station 7: Good morning (53 lb bell)
Run the loop with a plate
Switch partners, P1 grab a plate for Plank-o-rama, P1 does exercise and P2 planks until done, flapjack
3 super-sets of 5 Curls and 5 Overhead tricep extensions flapjack with partner three times.
Weights went back in the car, we grabbed the rope, the shovel flag and ran (with shovel flag) to the playground.
3 super-sets again of 5 pull-ups, 5 carolina dry docks
Tug-o-war: 40 foot battle rope, two teams of three. (or a team of two if you’re with Hoover) a few rounds of this and everyone earned some bragging rights.
One final lap around the church block to get our mileage in. #RockZeroCommandments #FlippersManifesto
Moleskin: There was an unofficial pre-run (for those that totally disrespect the Q). Pre-run was 2.3 miles and runners consisted of the YHC and site-Q Flipper. Pax noticed both YHC and site-Q were spitting and blowing snot-rockets post pre-run. Questions were asked and no explanation given.
Today’s awkward conversations included:
“Everyone partner up, we’re an odd number so we’ll make one group a 3-way.”
Discussions in the church parking lot about compound joints, apparently App State alumni are well versed in compound joints.
It’s hard to pick up chicks with a kid seat in your car.
Feel free to leave comments of other awkward conversational moments, as YHC’s short term memory is gone thanks to those compound joints the App State boys brought to the workout.
And welcome to Coal Ash, he wasn’t an FNG but he was new to the Rock. Glad to have you brother, please come back and join us again.
Announcements:
Southern Discomfort is 10/21
Isabella Santos run is 09/30, RockZero will be closed that day (to Flipper). Whether anyone else shows up is the big question.
F3 Golf
Keep Austin F3’d
Thanks Flipper for the takeout
*****Finally, for your listening pleasure, the classic playlist*****
You can find it here with Amazon music. If not, read below.
Jimi Hendrix – Spanish Castle Magic
AC/DC – Shoot to Thrill
Tom Petty – Running Down a Dream
The Who – The Seeker
The Doors – Roadhouse Blues
Creedence Clearwater Revival – Fortunate Son
The Black Keys – Grown So Ugly
The Rolling Stones – Gimme Shelter
Led Zeppelin – Immigrant Song
AC/DC – Let There be Rock
Stiff Little Fingers – Guitar and Drum
Supersuckers – Paid
Ram Jam – Black Betty
Speed Bag makes everyone uncomfortable right off the bat by telling us about his wet dream last night. 19 Pax’s show up and almost everyone is circled up ready to go. The circle kept moving away from Speed Bag as he stood there by himself while everyone gave him the look of judgement and the disappointed head shake. Gruden shows up for his only second F3 work out in true Gruden apparel; Visor with sunglasses on top!! Speed Bag informs everyone that this work out better not be too hard because IT’S SATURDAY! Nard Dog and Wild Turkey get in from their pre-run and after the disclaimer we roll out right on time.
Warm Ups
Mosey the long way to DuckWorth’s parking lot. I guess it was a little too long of a Mosey for some people as we kept hearing yelling coming from the back.. IT’S SATURDAY!! We circle up in the parking lot and begin warm up
15 – side straddle hop
15 – cotton pickers
20 – sun gods
20 – moon gods
12 – merkins
The Thang
Mosey to brick wall and line up in chair position. We go down the line and each person does 10 incline press while everyone else holds chair position with hands up.
Mosey over to the XPO pond. We start our circuit around the pond. First exercise stop; 20 full sit ups & 20 heels to heaven. 2nd stop; 20 step ups and 10 carolina dry docks; 3rd stop; 20 low slow squats and 10 derkins. line up in plank and down the line we go with 3 merkins each person going up the line and 3 merkins going down the line while everyone holds plank.
Mosey over to Lance-Synder parking lot. Again, a lot of chatter about too much running. We stretch out with lunges, high knees, and karioka.
We move to the front of Lance-Synder and establish it as our home base for the next circuit. We do an exercise and give all you have up heel to the beginning of the bridge and mosey back down to home base. First exercise -10 burpes, 2nd – Low Slow Squats, 3rd – Jump Squats, 4th – Mountain Climbers.
We Mosey across the street and line up below a wet grass hill. Go up the heel 4 times and do 5 merkins when you reach the bottom of the hill.
Mosey back across the street and on our six for some mary. Do about 10 minutes of Mary being called out by different pax members.
Start to Mosey back to launch but notice we still have 5 minutes. Make a pit stop @ a picnic area and do 10 jump ups and 10 incline merkins.
Mosey to launch and end with a wind mill stretch.
QIC ended in prayer.
COT
Big hand clap to Speed Bag as this was his 5th consecutive F3 work out. We had a bigger group this Morning but everybody stuck together and dug deep to get through this 3.77 mile work out. Haggis, Nard Dog, and Mic Check lead the way and pushed everyone else to keep up the pace.
Moleskin
Wild Turkey sprung this Q on me Wednesday night as Tool Bag had double booked. My first Q at Stonehenge and it was a pleasure. Great group of guys and a great site with lots of different options. Great way to start your Saturday Morning. Thankful for the leadership this group brings.
Bagels to celebrate the work out victory!!
Announcements
Isabella Santos 5K 9/30/17
F3 Golf 10/27/2017
Great Wolf Lodge 11/17/2017