Simple Yet Effective
21 men showed up to Rebel yell foe a simple et effective workout. Here’s what we did:
The Thang:
MERKIN LADDER COP:
Merkins X 2, SSH X 10, Merkins X 4, IW X 10, Merkins X 6, Squats X 10, Merkins X 8, CDD X 10, Merkins X 10
Meet at the end of the parking lot for a sprint merkins ladder. Sprint down the parking lot row and do Merkins X 5 at the end, sprint down the parking lot row and do Merkins X 10 at the end, sprint down the parking lot row and do Merkins X 15 at the end, 20, 25, 30.
Mosey over to the parking lot in front of the movie theater and partner up. Partner 1 runs up the hill while partner 2 does the called exercise, flapjack. 2 hills runs each. Burpees, Full Sit-ups.
Mosey to the top of the Murderhorn. Plank to wait for the six, then in an out planks X 10. Run down the Murderhorn and turn around and get the six. in an out planks X 10, Burpees X 10 OYO. Mosey up the murderhorn and go back and get the six.
Line up against the side wall of the theater and plank. Do 8 balls to the wall climbs.
6MOM – PAX Choice
COT
Moleskin:
The weather was perfect for merkins. We pushed them out, climbed a hill then trudged up the Murderhorn. It was great to see several FNGs from Wednesday’s FNG day back out at Rebel Yell. Keep posting fellas.
A few observations:
– When did heartbreaker get so fast?
– Philmont is alive!!!! I’ve seen him 2 days in a row!
– Purple haze is getting a lot of gray in his beard…. Dude is still a beast in his old age.
Announcements:
Prayers for Market Timers father and family.
New 3rd F next Thursday at Chick-fil-a at stonecrest.
Fredo has Bagpipe Q on Tuesday
Memorial Day Convergence at the top of the Ballantyne
Ghost Runner aka Stink & Drink Returns!!!
106 Days until the BRR and time to start the double down training! Or at least carb loading with some local brews.
It’s the return of the original Stink and Drink, Thursday, June 1, Ghost Runner will launch from the Arbo ABC at 7:30 PM. This is your time to train AND ruin a few Girls Night Out evenings while we stench up Vintner.
The goal for this workout is to simulate the BRR and get used to training on short recovery times by running Thursday morning at Devils Turn on your own, run Thursday night, and workout again Friday morning. It will also help train at hotter temperatures than we normally get during the 5am hour.
There are links below to set 6 mile and 4 mile routes which cover the hilliest portions of Raintree. You may choose to modify with more or less mileage, but this is not designed to be your long slow distance run of the week. The average BRR leg is just under 6 miles and this is planned to mimic a BRR scenario.
6 Mile route – http://www.strava.com/segments/12183575
Turkey Leg holds the Strava Crown at just over 42 minutes – who’s going to take it from him this season?
4 Mile route – http://www.strava.com/routes/5221701
While these will be the primary routes this summer, stay tuned to twitter and pre-blast options for alternatives throughout the summer.
And as we learned last year, the real driver of PAX to this is the added incentive local craft beers at Vintner’s in the Arboretum immediately following (call it 8:30 to 8:40 for those of you who can’t make the running portion of the event.) Bring a towel, dry clothes, and maybe some deodorant to make yourselves somewhat tolerable to the ladies night out groups at Vintner’s.
-Alf
A visit from Mr. Jack Webb
27 strong pax made a smart decision to come out on a cool May morning as your YHC popped his VQ Cherry, After a quick disclaimer we moseyed on over towards the back parking lot where the workout commenced.
COP:
25 SSH
20 Imperial Walkers
20 LBCs
15 Americans
On to the Main Thang: Moseyed on over to the far end of the parking lot where we partnered up for some suicides.
Partner 1- run suicides throughout the length of the parking lot
Partner 2- called exercises
Round 1-LBC
Round 2- Burbees
Round 3- Imperial Walker Squats
Plank it up when finished, then moseyed on over to the bus parking lot for the next stage of the workout.
Starfish:
Middle- 5 Burbees
Station 1- 15 Carolina Dry Docks
Station 2- 15 Americans
Station 3- 10 Diamond Americans
Station 4- 10 Low Slow Squats
Plank it up when finished while waiting for the six where we then moseyed on over towards the baseball field. By request of Fireman Ed and Shake and Bake last week came the visit of Mr. Jack Webb and the excitement was in the air especially by The Mouth.
1 slow american followed by 4 slow air presses, then 2 americans followed by 8 slow air presses etc….all the way up to 5 slow americans and 20 slow air presses. Afterwards moseyed on over to the bus parking lot where the pax followed YHC for a lap around the parking lot before heading back to the starting point for the final stage of the workout.
Moseyed back to the church wall- Wall sits with 50 air presses. Repeatto as the request of Lumberjack who asked for another round to reach 100 air presses. Moseyed on over towards the parking lot for some Mary.
Mary:
20 LBCS
15 Flutters
15 Dollys
15 SSH
Done!
Moleskin:
I put a lot of thought into this workout with it being my VQ almost 8 months to the day of my first F3 posting here at Peak 51. After doing some research from all the various Peak 51, Base Camp and Death Valley workouts I’ve been to since first posting at this Peak 51 workout by Geraldo Gopher where he found out he still had more time during the workout. This has been a great month for posting at Peak 51, averaging at least 26 pax for the month.
Had a little confusion with the lengths of the suicides and starfish station locations- sorry guys, just some first time jitters- as Tweetsie said the same a few weeks back it’ll be better for my next Q!
There was a decent amount of mumble and chatter, especially from The Mouth as he made himself notice the only way Mouth can.
Thanks to Sensei and Booyah who handed me the Q- Peak 51 has made a big impact on my life since moving down to Charlotte back in August when Early Bird told me about this site back in September. I truly love coming to this workout every Thursday morning and being apart of this community.
Announcements:
- Coveregences this weekend:
5/27 at Rock Zero with Area 51
5/29 at Basecamp with Foxhole, Big House and Matrix - First Q at new AO this Wednesday Conviction at Stallings Elementary, bring an FNG to come if you can’t personally come.
- #F3SpeedforNeed – Get involved!
Thanks for the take out prayer Slim Fast!
Dance-off, Bro! Me and you!
7 guardians of the galaxy assembled for that weekly dance-off known as… Meathead!
Disclaimer provided, though not really necessary for this intergalactic group.
The Thang:
COP:
- Two-handed swings – 10 IC
- Merkins – 10 IC
- Prying Squats – 3
- SSH – 20 IC
- IW – 20 IC
Sufficiently warmed and limbered up, let’s work!
Sparrow Hawk (thanks, Dan John):
- 8 goblet squats
- Suitcase carry to curb
- 7 goblet squats at the curb
- Suitcase carry back to circle
- Repeato, declining down to 1 squat
Superset #1:
- One-handed swings – 10 on Left
- One-handed presses – 5 on Left
- Repeato on Right. Continue repeating until 10 total sets (5 each side).
Cook Drill (thanks again, Dan John):
- Waiter carry (L) – begin walking around the parking lot. When your form begins to degrade, switch to
- Rack carry (L) – and continue walking. When your form begins to degrade, switch to
- Suitcase carry (L) – and continue walking. When you cannot continue, stop.
- Flapjack on (R), returning the way you came.
Superset #2:
- Partner with like-size bell
- P1 – Double bell deadlifts – 10
- P2 – Merkins – 10
- Flapjack. Repeato until both partners have completed 10 sets of each.
Cook Drill:
- Just like last night (time), only better!
Meathead Mary:
- Russian Twist – 10 IC
- Flutter Press – 10 IC
- The Bulldog – 7 OYO (press-to-pullover-to-press-to-Louganis)
- Dolly Press – 10 IC
- LBC with Bell – 25 IC
Extra Credit:
- Play around with bent press
- 20 one-hand swings, OYO, switching as desired
Fini.
COT
Announcements:
- Q signup extended through end of August – signup!
- Both June 1 and June 15 are open
- Area 51 shirt orders are open. Choose from hi-visibility running shirts, sleeveless black shirts, and more. ORDER BY JUNE 7!
Naked Moleskine:
Well, YHC may have under-promised and over-delivered on this one. YHC wanted to try out a few things, threw them together based on time estimates and desired effects, and really, on paper, it didn’t look that bad. So, YHC told everyone as much at the beginning, that it might not be too bad, so we’d adjust if needed. Well, it was tougher than it looked. And, there was more shoulder work that anticipated. #bonuspoints Anyway, you’re welcome.
Solid work all around. Good to see MAD amongst us again. Swiss Miss took a break from running and brought out more bells (4) than YHC (3)! Tackling Dummy partnered up with YHC and pushed us through the sets. Hoover made the 50# bell look like 35#. Blazing Saddles and Soul Glow killed it like silent assassins.
TD, MAD, & YHC discovered we all lived a few miles from each other back in Birmingham. #sweethomeAlabama
Today’s musical selection was the Guardians of the Galaxy station on Slacker. And the inspiration for the BB title.
Ideas from Dan John, here, near the end of the article – Sparrow Hawk and Cook Drill.
Next week – June 1 – is open. Feel free to bring us Babewatch, I mean, Baywatch inspirations.
Thanks for the opportunity, guys!
Aye.
Summer Shirt Order
It’s that time again – time to order your summer Area 51 shirts!
There are hi-visibility colors for running (including singlet/tank options) and even a sleeveless MudGear option on black!
Whatever you choose, order by June 7!
(delivery by end of June)
https://f3.mudgear.com/products/f3-area-51-reflective-shirt-pre-order
https://f3.mudgear.com/products/f3c-a51
Preblast: SPEEDFORNEED 1st Race Metro- American 4miler 7/4/17
*RACING CHARIOT IS HERE! Here is updated preblast with movie trailer video for the Metro American 4miler race (click above). Please follow @F3SpeedForNeed as communications will be transitioned to that Twitter handle. YOU MUST REGISTER BY JUNE 21 TO GUARANTEE YOUR GENDER SPECIFIC SHIRT *
SPEEDFORNEED Inaugural Race!!!
After months of planning, marketing, praying, fundraising, and blowing up everyone’s Slack chats & Twitter feeds, SPEEDFORNEED is ready to launch! Fittingly, our first race will be the American 4miler on Independence Day, July 4th 2017 in Dilworth Charlotte, NC and will be hosted by F3 – Metro Region. Metro’s very own SIB and Bandit AO workouts leader, and SPEEDFORNEED Co-Q, Nash, will be piloting his 2.0 son Owen (14yrs old), who has Duchenne Muscular Dystrophy (DMD). You ALL (PAX, M’s, 2.0s) are invited to spectate, support (bring your posters & cowbells!), or register to run with us in this SPEEDFORNEED Inaugural Race! Help is make this race experience EPIC for our rider-athlete Owen!
Never heard of SPEEDFORNEED? Watch this cool Youtube Video “The Making of SPEEDFORNEED” which shows in ~4min what and why F3 Nation is doing this charitable initiative. Want more information? Read the SPEEDFORNEED Preblast Like what we’re doing and want to support? Click for CrowdRise Donation Link or Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. We’re still raising money for a few more racing chairs, so please donate, every little bit counts!
- RACE EVENT: RFYL American 4Miler & 1mi Kids Run (SFN Movie Trailer)
- DATE: Independence Day, July 4th 2017 ~ 7:30am 4mi Start Time (arrive 7am or earlier)
- WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
- REGISTRATION WEBSITE: http://runforyourlife.com/american4miler/
- OTHER DETAILS: $35 Cost thru July 3rd / Team: “F3 Nation” / ***No race-day registration***
- MEETING POINT: F3 Nation SPEEDFORNEED tent in event festival (look for the racing chair!)
- HOST F3 REGION: F3 Metro
- DRIVER: F3 – Nash (Metro)
- TRACK COMMANDER (TC): Nash’s 2.0 Owen Farr (14yrs old)
- CAUSE: Duchenne Muscular Dystrophy (DMD) Click to learn more about DMD
- SPEEDFORNEED DONATION SITE: Click for CrowdRise Donation Link
- SPEEDFORNEED PREBLAST: SPEEDFORNEED Preblast
***SPEEDFORNEED is on the move! The next race is Friday, 7/7/17 7:30PM, the Streetlight 5k (Concord, NC) hosted by F3 – MECA (Harrisburg) Preblast for Streetlight 5K***
*If your region wants to host a SPEEDFORNEED race, please let us know ASAP! We already have 40+ races identified on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.*
Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com
SFN… HELP Kids, GROW F3 Nation ~ JRR Tolkien & Nash
PRE-BLAST: AMRAP at Impromptu
Come join us for Friday’s Impromptu AMRAP (As Many Reps As Possible): 5:30am at Cuthbertson Middle. Same 7-station course as last month. Whether you were there or not, come out and see how many laps you can complete in 30 mins. Then measure your progress at same workout on last Friday of each month. #YouVsYou
RESULTS FROM LAST MONTH:
Goodfella: 3 (Laps) and Rocks
Doc McStuffins: 3 and Sit-ups
Transporter: 2 and Supines
Shop Dawg: 3 and Merkins
Hollywood: 3 and Rocks
Dirty Bird: 2 and Merkins
Posse: 2 and Rocks
Foley: 3 and Box Jumps
Shampoodle: 3 and Merkins
Recalculating: 3 and Box Jumps
Foundation: 3 and Sit-ups
Legal Zoom: 3 and Sit-ups
Rockwell: 3 and Dips
Gator Cub: 3 Laps
Moneyball: 3 and Merkins
Bottlecap: 3 and Rocks
Chill
Last time I was supposed to Q Gumby the m woke up in the middle of the night with a stomach virus so I showed up knowing a couple of guys would be happy to Q, handed them the keys and went back to the house to take care of the family. That worked out well and my F3 Name was almost changed to “Janitor” which would have been great.
Anyhoo, I was excited I’d be able to use the weinke I had prepared for that Q for this morning’s Q but evidently I never saved it?? Oh well. I’m better winging it anyway.
We started with a quick not so LBC sequence followed by cat cow and some deep back and neck stretches. From there we moved to the familiar sun salutations mixed in some flow(maybe it’s flow?) and warrior poses. From there we ventured into the familiar Booyah Gumby Q staple of deep runners lunge followed an even deeper pigeon. There was a wide legged forward bend somewhere in there, too.
We finished with some work on our respective sixes because we just hadn’t quite stretched our hips enough.
MOLESKINE
It was time to mix up the playlist this morning. I usually end up on some crap yoga playlist on Amazon so we cued up the CHILL channel on the ole SiriusXM app and it was indeed quite chill. Everything from some weird music I’d never heard of to my wife’s favorite Ellie Golding tune. Good times.
Since I live ALL THE WAY in Mint Hill now I really don’t make it to Gumby unless I have the Q and it was great to be back. You never know how much you need stretching and recovery until you spend 45 minutes doing it. Thanks to Swiss Miss, High Tide and Tweetsie for having me back after I “bailed” last time.
ANNOUNCEMENTS
After helping Swiss Miss launch Gumby, High Tide literally turned over the keys to Tweetsie who joins Swiss Miss as Co-Site Q. ‘Tis an excellent appointment.
Speaking of High Tide, he remains Gear Q and it’s time to pre-order some HI-VIZ A51 shirts. Check them out here. And we FINALLY have a fitted MudGear Sleevelss option in black! Perfect for guys like me to have arms of a high school golfer and a slight muffin top! Those are available for pre-order here.
Red, Light and Blue is the weekend of June 18th. Dora says it’s a great intro to rucking while Geraldo added it’s a great co-ed event for the entire family. I couldn’t find much online but ask an F3 Rucker or check out Team Spearhead on the intarwebs.
Changing of the Guard
After four years of leading South Charlotte’s premier running/bootcamp workout, it is now time to hand over the reins to fresh (and faster) leadership to take it in new and tougher directions. Our resident weasel-shaker, Purple Haze, the one who secretly runs the show behind the scenes, has been the co-Q for over half this time and deserves a lot more credit than I for holding the place together. As a tribute to his exemplary administrative skills, I used one of his favorite (but painful) weinke’s as a swan song today:
The Thang:
- Run out to Rising Meadow, start with brief COP SSHx20
- Mosey to top of hill to start the loop
- Start with 10 deep squats
- Run out to bottom of Windbluff at speed bump
- 10 deep squats
- Return to top of Rising Meadow
- Repeato 5-6x
- With 10 mins left. AYG sprint to end of Rising Meadow and back to bottom.
- Return to start
- COT
Mileage: 6-7
Mokeskine:
- Painful as many of us remember. Lots of missing shirts by the 2nd lap. At least we had a little cool drizzle to help this time
- As appropriate, our new Site Q, Rachel up in front, along with Hairball, with Alf and Mr. Brady not too far behind
- Mostly regulars out there today, but apparently this workout was too tough for some? Lots of whining for the final AYG up Rising Meadow. Atypical for Fast Twitch, especially so close to prime running season. I doubt Rachel will be so easy on that in the future.
- Rachel clearly made the cut (in terms of speed), and I suspect is unlikely to be challenged anytime soon. Looking for big (and fast) things out of Rachel and it will be good to have some fresh leadership to take the workout to the next level. Best of luck Rachel!
- It’s truly been an honor and pleasure leading this fine workout for the past four years. And despite all the umbrage I give PH, he is truly the one who keeps it all together and running smoothly on the back-end. Gotta hand it to the weasel shaker.
- Thank you all for making Fast Twitch what is today. Of course, I’ll still be a regular in the Q rotation. See you out in the gloom soon!
Announcements:
- F3 SPEED FOR NEED Charity for Team Hoyt Blade 2 Running; Goal to raise $30,000 for running wheelchairs… already raised over $22,000. Please donate and/or volunteer to this noble cause. https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative
- Multiple Memorial Day weekend convergences. Please see website, twitter, and slack for details
- Timed mile at Mountain Goat Friday
- With running season upon us, spread the word and bring out FNGs
- Haze/Rachel will be working on filling the schedule – keep an eye on an updated and extended schedule in the near future.
You can’t make everyone happy
You can’t make everyone happy….great title for today’s backblast. Lately it seems like everyone is very interested on Wednesday nights about where DT is headed in the morning. Some hate The Village (cough, Hairball, cough), some dislike the track, some can’t stand Five Knolls/The LC….and apparently from this morning, The DangerZone isn’t everyone’s favorite either.
The Thang:
We ran. At The DangerZone. Light to light…then make it back and don’t be late.
Moleskine
As the title states, you definitely can’t make everyone happy. It’s pretty interesting to see which of the PAX like the different DT routes. Some guys totally dislike routes you think they would enjoy because they crush them, and others like routes that seem way out of place for them….and some are just cranky and don’t like anything.
What is consistent week in and week out is that guys show up and run their tails off to get better….the other consistency is that you’re going to pick a route that someone likes and someone hates.
This morning was a good run…the weather was a little bit cooler than the past few days and the humidity was down so it wasn’t so muggy. We had a solid crew of 17 out this morning for a nice run on The Dangerzone. YHC happens to enjoy that route…you get one leg of it that has a few subtle hills and a gradual downhill trend and coming back you have solid hill in the middle and it keeps you honest. Plus you get to see some Pax back and forth on the laps….YHC learned today that Haggis isn’t a fan of the DangerZone. Perhaps it was because YHC blew by him on one leg of the run and jumped up to 4th on that segment (oh…YHC is definitely going to pay for putting this in here).
Several strong efforts by the PAX this morning. BRR season is upon us so I expect to see solid numbers for the next several weeks and Gumbo and I will have many good routes planned for us…perhaps even some new territory.
Woodson…thanks for coming out. First Devils Turn post today…keep coming back.
As always, thanks for the opportunity to lead.
Announcements
Timed mile at Mountain Goat tomorrow
Several items on Monday: The Murph @ Ballantyne Village deck and Patriot 5k as well
Saturday convergence at Calvary