Gumby continues to thrive as a AO because its your atypical F3 workout, but in typical F3 fashion, it provides a solid beat down. Today’s broga workout saw 13 hard core PAX that have become regulars appear out of the gloom for their weekly active recovery/stretching activity.
Disclaimer was given. Devotion was read.
The Thang
sit cross-legged on your mat (kids call this criss-cross apple sauce) #politicallycorrect and perform the following exercises
Time
The Moleskin
TClaps to Swiss Miss for bailing me out of a jam and providing a solid substi-Q performance last week. His flexibility (pun intended) allowed me the opportunity to Q today. Today’s Gumby episode was more deep stretching than yoga. From the sounds of all of the grunts & groans, it sounded like everyone got the deep stretch they needed to work out the kinks all of the lifting, running, pushing and pulling cause. The Bluetooth connection to the speaker apparently led to issues recording the Name-O-Rama & announcements, so I apologize in advance if I missed anyone or misrepresented anything.
Today’s devotional was from Hebrews 10:24-25. It reminded us of the importance of community (to get together on a regular basis) and how important it is to encourage one another on a regular basis. This is what allows our faith to flourish.
Announcements:
New Wednesday lunchtime 3rd F at 1900 Mexican Restaurant – Uptown – Hosted by Witch Doctor
New Wednesday(?) breakfast 3rd F at Chick-Fil-a – Blakeney a/k/a The Maul AO – Hosted by ???
New Thursday(?) breakfast 3rd F somewhere hosted by someone. Check the weekly email to confirm the above
Thanks to Lois for the solid takeout
Nice warm morning awaited us at the #DeathValley site. Some of us were dressed accordingly, shorts and short sleeves or even a long sleeve base layer. Others (JOKER) came prepared to snowmobile accross Antartica. Either that or he is cutting weight to wrestle in a lighter class. Regardless, he would shed several layers of clothing by the end. There were shirts hanging on bleachers, hats on hand rails and sweatshirts in trees. Hopefully everything made it home.
After a thorough, some would say longwinded disclaimer – we launched into the not so dark Gloom
Run to daycare lot for warm up
Ssh x 20IC
Diamond Merkin x15IC
Iw x20IC
Widearm Merkin x15IC
Squat x20IC
Regular Merkin x15IC
Run to the area between the baseball fields and plank it up
Partner up
P1 exercise would complete reps of the three exercise – P2 Run to the track for a Hot lap and back
Round 1 – 40 dips/40 supine pull-ups/40 decline merkin (LBC’s)
Round 2 – 40 squats/40 step ups/40 incline merkins (Rosalita)
Round 3 – 40 dry dock/40 mountain climbers/40 Regular merkins (flutter)
Round 4 -40 Lunges/40 Diamond Merkin/40LBC (Plank)
Run up to the main lot for mary consisting of 25 Regular Merkins in cadence (or to failure)
Announcements:
Debbies House Service Project 2/17-2/20 (see weekly email for link and details)
Charlotte Eagles Youth Soccer Club – Meeting to raise awareness 2/22 7-9 at Tiger Rags Place evite link provided below
http://evite.me/y15SYwnurq
Moleskin:
Strong & Fast crew out there today – no newbies and plenty of Veterans. Loved to see the push out on the track – everyone was crushing the lap this morning. Have to call out SemiGloss for consistently coming finishing with the top 3 of his group this morning. He’s been running quite a bit lately and its paying off. Frasier and ThinMint were flying, throwing down some top strava times on the track – thanks for coming out to DeathValley this morning gents. Bulldog/Alf/Mermaid/Busch/Joker/Smokey/runstopper and others were also pushing the pace. Nice meeting Lightfoot today, relatively new to F3 but looks like he is fitting in nicely running right along the swift footed Dollywood this morning. Hope everyone enjoyed themselves this morning – I most certainly did. Got in somewhere between 2.5-3 miles and a couple hundred merkins over various types. Have a great rest of your week,
Fletch
19 men made efficient use of their time in the gloom to get bigger, stronger, and faster…even the first schoolbus of the day driving right through our workout couldn’t stop this group from finishing strong. Anyway we were off at 5:31am to put in some work:
Jog one lap around parking lot w/ high knees and buttkickers mixed in
Circle Up
Mosey to Rosecliff Rd
Triple Nickel (Marvel modified)
Mosey back to SCMS
Peoples Chair at the bathroom building
Mosey to baseball bleachers for circuit work
Back to the parking lot for partner suicides
Circle up for mary
5 burpees OYO
Moleskin:
Felt kind of rusty at times given a long delay since my last Q but great to get after it this morning with the PAX. They were a forgiving bunch, even after I cut the triple nickel short (Fireman Ed can attest my flub was somewhat defensible) and almost got us all run over by a bus in the SCMS parking lot (thanks to Goonie for keeping his head on a swivel and getting everyone to safety).
Forgot to mention this at the end of the workout but using 28 and 14 for most of the exercises was in honor of my alma mater JMU and their dominant victory over Youngstown State in the FCS National Football Championship last month. Go DUUUUUUUUUUUUUUUUUUKES
Announcements:
Debbie’s House – Union County PAX helping out neighborhood kid who just lost his family (check F3 weekly email for more details)
May 13th Savage Race – obstacle race; sign up individually or in teams of 4
April 29th Richard Shelters Race – might be a 5k or 10k???
The Maul was Alive & Kicking this am with some High Energy PAX. YHC mixed it up hitting on all cylinders to lead a tough and balanced work out. Strong crew of 17 today. Off we go.
Thang
Re-Do the American Hammer to ensure we met the high standard expected at an F3 workout.
COP
Imperial Walker X 10 IC
SSH X 10 IC
Low slow squat X 10 IC
Merkin X15 IC
Mountain Climber X 10 IC
Mosey to “Fountain of Pain” for circuit beat down.
Partner Up:
Mosey to side lot behind Target. 20 hand slap merkins and lung steps along the way.
Partner Bear Crawl & hill run – alternate w/ Mary X2.
Short mosey to “Speed Bump Alley” – run and one burpee at every speed bump(6)
Redo on the American Hammer. Much better effort the second time. Good work Men!
COT
Moleskin
Great to workout with the strong Maul crew today. Fast Guys – Mic Check & Goonie setting a solid pace. Frehley’s Comet and Triple 7 solid Respect Performances. Veteran Haggis leading us to do better and to meet F3 expectations and standards. Madame Tussaud providing good feedback.. Saw some new faces out there today. Keep up the good work men!! The rest of the gang posted solid efforts.. It was an honor to lead this group. Iron sharpened Iron once again!
Announcements
Savage Race Saturday, May 13th.. Teams of 4.. Early Bird Discounts ends tomorrow 2/16/17. It’s gonna be blast – get your teams set and sign up!!
Tootie starting Third F after Maul at Chic-filet Stone Crest. 6:30 – 7:30. Reach out to Tootie on Slack or Twitter if any questions and stay tuned for official start date.
The baddest 10 F3 PAX from South Charlotte came together to do what we always do at Anvil – lots of burpees (you can thank Magee). Geraldo bought the fake news about no burpees in the pre-tweet and failed to read the entire pre-blast where it was noted that we always do burpees at Anvil ( see #pelosi #cummings #flynnfaketweet). Not sure about the rest of the PAX but no one complained so I figure they knew the Anvil rule book by heart (section 2, paragraph 4 – burpees are required at Anvil).
The Thang:
Mosey over to far parking lot for COP after brief disclaimer including acknowledgement that YHC has poor form #builtforspeed.
Mosey to bottom of walkway from soccer field up to pavilion and partner up. Modified Jacobs ladder – partner carry up walkway and burpee. 7 trips (3 or 4 partner carries) and 28 burpees.
Mosey to ball field to “run” the bases. Bear crawl to 1st, burpee broad jump to 2nd (5 burpees), crab walk to 3rd, and lunge walk to home base. Rinse and repeat.
Mosey to play ground for 5 pull ups and 5 burpees for 5 rounds (Modified triple nickle).
Mosey to rock pile and grab a lifting rock. Line up in parking lot for another modified Jacobs ladder. 5 curls, 5 push presses, and 5 lateral extensions followed by run down to opposite end of lot and 3 burpees. Repeat 6 more times.
Mosey to next lot over for some sprint work (about 53.5 yards) with 6 inch plank in between. Backward run, karaoke, backward run, karaoke, and sprint. Mosey back to launch point and finish with 2 minutes of mary and 1 burpee.
Naked Moleskin
Small but strong group this am. The usuals were not out front. I think the partner carries and burpees wore Rachel down while Magee probably did 200 burpees yesterday and was slowed a bit on the last Jacobs ladder. Brilleaux and Lobsta Roll were out front much of the morning while Scabby got the hard duty of hauling my fat arse up the walkway. Strong work by Geraldo given he carried his ruck almost the whole time but he learned a lesson – read the fine print in my pre-blasts. Van Pelt and Shoe were showing how a Respect does it – both pushed hard the full 45. Glad to see Lorax along with Magee- condolences on the recent passing of a parent. Let me know if there is anything I can do to help during this time of mourning.
Magee is competing for burpee king of F3 so I had to help him out. I added 1 at the end because I thought we were at 99 but forgot the 10 we got in during the baseball field work. Extra credit will be factored into your final grade but I think Geraldo still fails due to not reading the fine print.
Thanks for the keys Magee and Lobsta – enjoy this AO and all the options it has (even if burpees are required)
Announcements
BIrthday party for Abacus at Centurion on Friday with Swiper as the Q.
Contact me (pchepul@gmail.com) if interested in getting involved with our kids mentoring activities #discipleship
11 came for running and donuts. Horsehead was disappointed that the reverse route we ran did not mean we eat the donuts first and then run. Maybe we will do that one day.
After we repaired Tiger Rag’s Moab Jeep, we ran 6 miles. Swiper appeared to be running silent this morning at he arrived late and snuck up on TL, TR, and YHC.
Things I learned this morning from HH:
1. You can, apparently, purchase South African Boerewers (sausage) at a fine boutique shop in Stallings, NC that also sells lawn mowers. So, if I ever need to purchase a new mower AND some sausage, then I’m headed to Biltong USA.
2. He uses the “puncture and suck” method when eating a custard filled donut. The visual was too much for me.
3. Most people move out of the house for a few days when their floors are getting refinished because of the fumes. However, not HH. He makes his family endure the fumes. It makes them stronger, albeit at the expense of some brain cells.
4. He reaches peak merlot zone about 3.5 miles into the run around Davie Park.
5. He crushed the run and beat his goal this morning.
The MAF’ers were in full force today. It was great to have all of you out there.
This run is fun. Lots of different paces out there! My favorite person to pass on the run is Semi Gloss but he was not there this morning.
YHC has the Q at a great AO tomorrow
Will figure out how to keep Magee happy.
Lobsta has made sure I know the PAX is expected to be pushed
The title was false advertising there will be burpees (or churpees) – they are mandatory at Anvil (its in the site manual – believe me)
Valentine’s Donuts will be half off.
Meet at Dunkin Donuts at the corner of Rea and Colony.
We are running the REVERSE route: Rea-Candlewyck-Providence-51-Rea. All right turns.
Here’s the route: https://www.strava.com/routes/7470827
Launch times and paces:
510: 930-9:45 pace
515: 815-8:30 pace
520: 730-7:45 pace
530: 645-7:00 pace
It was 0500 and off Stone Cold, BA, Dollywood, Lex Luther, and Header went on a 5k Pre run. Good 2nd F was had w great dialogue and conversation! Come on out and try it some time.
At 0530 we began w 24 solid dudes w some SSH x 25, merkins x 20, squats x 20. Bananas decided to roll in and cause a scene @ 0533. We let him join us for the comic relief of the morning.
Partner up. Mosey to track. P1 grabs a tire and P2 grabs a bell. P1 runs a laps tire while P2 swings. Flap jack. Rinse and repeat w squat and press & high pulls.
Farmer Carry to tennis courts. P1 does 10 merkins… arrive at pavilion. P1 runs w KBs to light pole while P2 does derkins. Flap jack. P1 runs w/out bells to light pole while P2 does step ups w bell. Flap jack. P1 runs w bell to light pole while P2 does LBCS. Flap jack.
Mosey to bottom of hill in parking lot. Do 11’s w swings at bottom of hill and burpees on top.
Gamer carry back to lot. Return tires and do 20 LBCS w bell and 20 lughanis w bell. Done!
Moleskin-
It was a fantastic morning w 25 dudes who came to get pumped for their significant other later on tonight. The usual suspects (Brown and Bananas) were full of chatter while the rest of us worked our tails off. The tires around the track didn’t go exactly as planned as we found they are much heavier filled w rain and leaves. It was strategic on the Qs part to run first and let partner 2 get soaked. The planking we did under the pavilion at the tennis courts are called an active recovery. They are an active recovery for a reason! Not meant to lie on your belly to rest… Some decided to give their 10 counts while resting! Back to the parking lot we met to finish off with some Mary. We had an FNG w us who is a nurse. Brown waited all of .03 seconds and named him Bed Pan. Bed Pan, it’s a sign of endearment. Please come back again. Way to nail the F3 mission statement DOlly Wood! You live it every day. Funny to see another F3 brother in Harris Teeter @ 0630 picking up flowers for his sweetheart. It’s a privilege to lead fellas!
16 men gathered for the V-Day edition of #FastTwitch. Here’s what we did.
The Thang
Run from SCMS out to 51 to Davey Park. Circle up on the road to the back lot for IWs x 15 IC and MCs x 15 IC. Find a partner. Partner A run to loop on back lot. Partner B run to loop on front lot. Meet back in the middle for 10 partner hand slap merkins. Flapjack. Meet back in the middle for 10 more partner hand slap merkins.
Run from there back out to 51. At each left hand turn, stop for 20 merkins. Fast guys come get the six. Then do LBCs until everyone is finished with merkins. We turned left onto 51, at Cary Ridge, at Coburn, at Browne’s Pond, at Strawberry and back at the school. That’s 120 merkins.
From school, run down Woodfox, left onto Rounding Run then left onto Rising Meadow. No merkins for those left turns. On Rising Meadow, run a triple nickel from light post at bottom of the hill to the light post at the top of the hill. 5 merkins at the bottom, 5 jump squats at the top, 5 times.
After the Rising Meadow triple nickel, run back to SCMS and stop outside the Semi-Gloss throne room. Assume the people’s chair. Runstopper led us in a very loud cadence of 100 air presses. Done.
Moleskine
The pax were properly disclaimed on this V-Day, informed that I was not a professional at running nor at love. Both are obvious really. Nonetheless, the Nantan was there and I felt obliged to give the full disclaimer. We had several site FNGs, mainly from #SOFARIP, and we had some guys returning after a long time away…welcome and welcome back gentlemen. Also, it was my first Q in a while…once again it is proven you can lead FT from the six.
We did go back to one of the very first FT workouts, when Sprague took us on the same route for merkins at each left turn. It may or may not have been the day I fell in love with FT…but for the sake of a good V-Day story, we’ll say that it was. It’s always good to go back to that moment when your heart skipped a beat.
A few observations…
All in all we got 5+ miles and knocked out 165ish merkins. Thanks for coming out men. And for letting a slow guy lead.
Announcements
Service opportunities with: