10 PAX at F3-Swift kicked off the Spring race season a little late (only by 2 months) with a 1600m Time Trial at Community House Middle School.
The THANG:
The 1600m Results (click for Full Results):
| F3 Name | PR on 10/20/14 | 10/21/2014 | 4/28/2015 | 5/17/2016 | PR on 5/17/16? |
| Abacus | 0:07:40 | 0:06:51 | 0:06:57 | 0:07:07 | – |
| Bunker | 0:05:56 | Yes* | |||
| Bratwurst | 0:05:13 | 0:05:10 | 0:05:20 | 0:05:09 | Yes |
| Honey Bee | 0:05:31 | 0:05:27 | 0:05:23 | 0:05:20 | Yes |
| JRR Tolkien | 0:05:24 | Yes* | |||
| Soft Pretzel | 0:06:05 | 0:06:04 | 0:05:57 | Yes | |
| Strange Brew | 0:06:45 | 0:06:53 | 0:07:07 | 0:06:35 | Yes |
| Stump Hugger | 0:12:50 | 0:09:42 | 0:09:22 | Yes | |
| Tuck | 0:06:21 | Yes* | |||
| Wild Turkey | 0:06:40 | Yes* |
*no previous time
The Moleskin:
Announcements:
This was my 2nd or 3rd time ever posting at The Charge simply bc of proximity to where I live but man-o-man what an awesome AO!
This is what we all experienced together…
Run to track and circled up for COP. SSHx25, IW x25, Merkins x 20, mountain climbers x20, Peter Parker x20, Parker Peter x20, plank for 20 seconds. Recover.
Take a lap around track and up steps to picnic table. 10 jump squats, 10 dips, 10 derkins. Rinse and repeat 10,15,15 – 10,20,20 – 10,25,25 – 10,10,10
Take lap around track and up to stadium steps for some Modified 7’s. Bottom of steps 1 burpee top of steps 7 Merkins. Then 2 burpees and 7 Merkins. Then 3 burpees and 7 Merkins – all the way up to 7 burpees and 7 Merkins.
Mosey around back of campus to loading area. Partner up. P1 runs to end of gate and back. P2 does call exercise. Flap jack. Called exercises consisted of lbcs, heals to heaven, flutter, Mason twists, Freddie mercury.
Mosey to wall. Wall sits w two sets of 100 air presses.
Mosey back to lot for COT.
What a great morning. YHC arrived a few minutes early to scope out the AO. A little awkward when some ladies got out of their cars and the showdown began as they wondered what I was doing as I wondered what they were doing. They left to go on a run and I exited to see what we were going to get ourselves into this morning.
After BA gave me directions to the track – we were off and running. The early dips and derkins smoked the arms with plenty more planned in the winkie.
Tesla was churning out the laps and exercises like it was no big thing.
As we moseyed to the back of campus for some runs and Mary – I think Sysco decided to deliver pallets of cooked bacon. It was like trying to exercise in a Cracker Barrel. John Deere is coming off a cold so he claims he couldn’t smell anything. Good for him!
Arena – I enjoyed chatting it up with you. Anxious to compete with and against each other this Fall on the pitch.
Good work this morning by all!
Thanks for allowing me to lead – great pax!
23 PAX made the right choice and posted at Death Valley for their #DRP and here’s how it went down.
The Thang:
COP:
SSH X 20
Merkins x 10
IW X 20
Merkins x 10
Squats x 20
7th Heaven
Head out on Strawberry turning down Rosecliff for some 7’s, merkins a the bottom, squats at the top. Plankorama for the 6 to finish.
Bumping It
Partner up, size and speed does not matter, Partner 1 runs down strawberry while Partner 2 performs all exercise, flapjack.
Round 1- Flutter kicks
Round 2- Dolly’s
Round 3- LBCs
Round 4- Heels to Heaven
Mosey back to the AO stopping at the road humps for 10 merkins OYO
Peoples Chair AKA “The Semi-Gloss”
Grab a piece of wall for two rounds of Air Presses x 50 IC.
Mary
Rosalita x 20
Flutter Kicks x 20
Sid the Kid X 10 OYO
Bicycle x 10
Dolly’s x 10
Moleskin:
Strong work by the PAX today, many Death Valley regulars and good to see some familiar faces.
Usual PAX out in front, Fletch, Bulldog, Sweeney Todd (that dude is fast).
PAX almost got taken out by Sweeney Todd coming in hot during COP.
Before exiting the truckster Tiger Rag inquired if there would be some running, YHC complied and the WO was #TRApproved.
Good to see Mermaid out there recovering from surgery, he said it was the most mileage in since, strong work brother.
Cinder Block work was planned but looks like the Site Qs may need to replenish the supply.
YHC was questioning my choice for 7’s on Rosecliff after Five Knolls at #FastTwitch, definitely feeling it.
Busch never gets tired and manages to chat the entire workout.
Semi Gloss make quick work of his pre-workout routine in his office at SCMS.
Spackler excels at 2nd F.
Calls for gassers at the end were duely ignored.
Thanks to Semi Gloss for taking us out and to Dollywood for the opportunity to lead.
Please sound off with any mumble chatter.
Announcements
Memorial Day Convergence at Symphony Park, double down with a workout and a 5K, Pre-blast here: http://f3nation.com/2016/03/14/memorial-day-metro-charlotte-convergence-how-do-you-say-thank-you/
Day Zero 3rd Anniversary Convergence 5/28, it will be High Intensity and Epic
There were still a few folks pulling into the LOT at 5:30, so after a welcome address and thorough disclaimer we went on a quick warmup run to the Tennis Pavilion and back. At that point, the 31 Pax in attendance were instructed to Circle Up so that we could begin the 4 year Anniversary of Skunkworks.
Warm UP COP
Diamond Merkins x 20 IC
20 SingleArm Alternating Swings – 20 Merkin Chaser
Squat x 20 IC (strange offbeat cadence count)
30 SingleArm Alternating Swings – 30 Merkin Chaser
IW X20 IC
40 SingleArm Alternating Swings – 40 Merkin Chaser
Quick Mosey to Hill for Hill/Bench circuit – Flutter to wait on the six
Facing Hill – 20 Two Handed Swings – Sprint Up Hill to Pavilion – 20 Triceps DIPS
40 Two Handed Swings – Sprint Up Hill to Pavilion – 40 Triceps DIPS
60 Two Handed Swings – Sprint Up Hill to Pavilion – 60 Triceps DIPS
Regroup (LBC IC while waiting)
20 Snatches (10 each Arm) – Sprint up Hill to Pavilion – 20 Incline Merkins
40 Snatches – Sprint up Hill to Pavilion – 40 Decline Merkins
60 Snatches – Sprint up Hill to Pavilion – 60 Decline Merkins Audibled to only two rounds at the approval of all in attendance – save the hands for another day.
Partner UP – similar Bell Weight for Sprints and Doubles
P1 completes Double KB Exercise – P2 Sprints ~75 Yards and Back (flapjack)
3 Rounds Of Each Exercise (Plankarama when done)
Exercises to Perform – Double Clean – Double Push Press – Double Squat (Only had time for Double Cleans)
Quick Mosey back to LOT to begin Namarara and COT.
Announcements –
Whetstone Mentoring program – see link http://f3nation.com/2015/11/06/isi-in-action-the-whetstone/
Thank you Lex Luthor for taking us out.
Moleskine: 5 Pax answered the early bell and enjoyed the ~3 mile pre-run – A grand total of 31 would be counted present for the main event. For Four years, Skunkworks has been the Tuesday morning Kick in the teeth that the southland’s gear heads and runners alike look forward to for an equal part lifting and running. There is a great group of Q’s that continue to push the pax and a loyal following that carries through the seasons. Wanted to keep it fairly simple this morning so that the group would have plenty of time to work. Hopefully everyone found something they liked in the Kettlebell work and nearly 2 miles of hard running. Following a thorough warmup COP, we ambled to the Hill. Time seemed to fly by this morning as everyone seemed to be settling into their own paces as we sprinted from Hill to Tennis Pavilion. Apologies for the strange cadence during the squats this morning, was in between the count and it was pretty awkward – too fast of squat or two slow of count, maybe a combination of both. The three swing/dip rounds went off without a hitch, but we had to audible the snatches to just two rounds in favor of saving time for Doubles (a 2015-2016 skunkworks staple –thanks TR). I know we had several Original pax from the first Skunkworks in attendance this morning and it is great to see how the site continues to grow under your support. After the Pre-run and main event I was pretty spent, so if you saw, heard or otherwise observed any backblast worthy item – please post in the comments. All that I can recall was a flying bell during Alt swings in COP and Swiss Miss being caught in a gas tunnel early on. Strong work by all!
Posted on behalf of Utah:
21 of Area 51’s finest arrived for YHC’s V-Q. Being in the Clydesdale category, I felt the need to run and share the experience of carrying extra weight with the group but let’s not spoil the surprise ending.
Warm up-
After weak attempt of disclaimer and inaccurate directions were given(clearly demonstrating my leadership skills) we did a mile warm up mosey to Rea Rd and Hwy 51. Continue to our new favorite hill, Five Knolls.
The thang-
Partner up, size/speed does not matter(story of my life). Partner one runs the two mile Five Knoll route and partner two runs the almost two mile Rea Rd to Colony and back route. Meet partner and flapjack.
The usual suspects were burning up the hills. Strong work.
A round of Mary at the entrance of Five knolls waiting for the six(YHC).
Mosey back to Cary Ridge while avoiding two cars cresting the hill. Q fail, safety first always use cross-walks. I attribute the excitement to the final surprise waiting for us. Could it be burpees, indian run or all you got? Not on my watch brothers. Get in groups of five and let’s play everyone’s favorite game- carry the cinder block back to the launch!
The look on Hairball was priceless. I heard him say “sweet, cinder blocks!”. I know what to get him for Christmas.
At that point YHC grabbed a block and ran figuring anarchy could erupt at any moment.
Tough way to finish but great teamwork was on display.
Moleskin-
The entire group worked hard today so not a whole lot of mumble chatter. Although I thought I kept hearing someone say “best Fast Twitch ever”.
Make sure to thank Cane for talking me out of the original plan-cinder block carry from Five Knolls back to launch.
They say you never forget your first Q. My legs and shoulder will happily forget this one.
Thank you for the opportunity to lead a great group of men.
Announcements
Day Zero convergence Saturday the 28th 7:00a.m.
Fast Twitch 3 year anniversary next Tuesday
3 members of the Pax fell for my “possibly donuts” trap and instead were presented with “possibly worse” in the form of a 3 mile Murph.
The Thang: Cannon Call
Run to Randwick (cannon entrance) and back for time (1.4 mi round trip).
Do 1/2 of a Murph (50 pullups/100 merkins/150 squats)
Run back to the cannon and back for time.
Do 2/2 of a Murph
If finished before the bell rings, start again.
NMM
Rolled in on two wheels just in time. Almost took out the horde of roving waifs known more commonly as FastTwitch as they were running to Locust. Consider that a warning shot brothers, stay south of 51.
Unless your BMI is lower than the interest rate, mileage goes up means reps are going down. I didn’t finish, but it looked like everyone else was well within range.
Still made time for Xs and Os as a tribute to my wounded site Q. Get better soon, Kirk.
Low numbers, low chatter, lots of fellowship, support, and hard work. Misery loves company, and you guys are the best.
Announcements
The #MetroRunClub syndrome is spreading south. Expect nothing but hills and running until sometime in October.
Thank you for the takeout, Hammer.
And thank you all for making SOFAWIB your choice for possibly donuts every Tuesday.
YHC is at the helm of the SOFAWIB tomorrow.
Maybe we’ll do another Murph. Or maybe some hill work. Or maybe we’ll just get donuts.
Post and help me decide.
SOFAWIB – 0530, Olde Providence Elementary.
It’s late in the day and I need to get this off my to do list. Here it is.
14 PAX showed up for The Matrix. Some were hoping for ladies just like Area 51 on Saturday. Others were not. We effectively kept them away the entire workout.
The Thang:
Mosey around front of school and circle up for COP: IW, SSH, Peter Parker, Low Slow Squat, Merkins, & Elbow Planks
Mosey around the back of the school and to the front playground: 3 sets of 5x pull-ups, 10x knee ups, 15x merkins feet on low rail, 15x merkins feet on high rail.
Some planking
Mosey to front of school: 3 sets of 15x 1 legged squats (each leg), peoples chair, lunge walk to curb.
Mosey to back of school: 3 sets of 15x raised feet CDD, 15x dips, 15x Donkey Kicks over on school wall.
Some planking.
Mosey to front of school and partner up: P1 Runs to cones and back while P2 does exercise. Flap Jack. Exercises were 200x Flutter, 200x Dolly, LBC until times up.
Done.
Thanks to Squid for the take out.
Moleskine:
Quiet group today so not much to craft here. I could make up the entire thing, which has been done in the past, but nothing coming to mind today.
Apparently 2 F3 Guys from Metro brought there wives/GF’s/Mistress/Sister’s to Area 51 on Saturday and made for a pretty awkward workout. Pop Tart said he hasn’t worked so hard before at an F3 workout to make sure he didn’t get lapped by either of them. He thought Alfette may be coming today and apparently forgot that Alf’s girlfriend was Rhonda.
Announcements:
Matrix converges with Metro at South Park in 2 weeks for Memorial Day.
Sign up to Q the Matrix.
Posted on behalf of Marge:
On an unusually brisk morning in south Charlotte, 20 men came out to SCMS to start their week off right at Base Camp.
Here’s what we did:
Circle up, disclaimer
• Obligatory run around light posts and down to track. Half way around then to the center of the football field for COP
• 20 SSH
• 20 IW
• 10 LSS
4 Corners – Run around the track and stop at each corner to do called exercise
• Corner #1: 5 Merkins
• Corner #2: 5 Squats
• Corner #3: 10 LBCs
Pyramid on big baseball field
• Do exercise then run from Centerfield to 3rd base to Home Plate to 1st Base then back to Center field
• 5 burpees
• 5 burpees, 10 merkins
• 5 burpees, 10 merkins, 15 LBCs
• 5 burpees, 10 merkins, 15 LBCs, 20 CDDs, 25 jump squats
• 5 burpees, 10 merkins, 15 LBCs
• 5 burpees, 10 merkins
• 5 burpees
Walls sits x 2
Jack Webb – up to 7 then down to one (counting by 2 on the way down)
Mary
• Rosalita
• Dolly
Great job out there by all this morning. I Q’d this workout at Hydra (with only a few modifications) a few months ago and it was intense. I knew the Base Camp crew could handle it and you didn’t disappoint. The track work at the beginning served as a good warmup for the Pyramid. I debated having a 4th lap in there but, after conferring with new Co-Site Q and all-around awesome dude Goonie, decided it was better to leave time at the end for Jack Webb. Strawberry, Floorslapper and Thin Mint were crushing the Pyramid (I’m sure I missed a couple of others… I’m sorry). Heartbreaker’s form was impecabble (I think he said “it really hurts when you use good form”). Goonie made sure my squat form was better after a lackluster showing a couple weeks ago. Thanks, man. I don’t know what any of us would do without you – you’re a true inspiration. Thanks to Fireman Ed for helping me with my Jack Webb cadence. I think we changed speeds on the arm raises about 5 times and I clearly had a Q-fail when counting the pushups.
It was an honor to Q Base Camp where there is a good mix of really strong regulars and new faces. As Simba noted, I was supposed to stop the workout at 6 am so that all Pax could send off outgoing Co-Site Q Fireman Ed with a 1-minute speech about the great work he’s done as Site Q but I had to lengthen the workout when no one could come up with anything. All kidding aside, great work at Base Camp, Fireman Ed. You’ve been a constant at Base Camp for as long as I’ve been a regular there and the success of this site has a lot to do with your leadership. Excited for the start of the Simba/Goonie era.
Announcements:
Joe Davis run next January. Signups soon (Novemberish)
Sometimes Q’ing is fun but sometimes its a bit difficult. You are excited to Q but at the same time, you know what lies ahead so your excitement is muffled by what you have in store for everyone. This morning was exactly that. After the least enthusiastic “Ok, well Let’s go” in the history of F3, we set off for new territory.
Headed to Sharonview Rd. by way of the neighborhood with stops for 20 merkins and 20 squats.
Right onto Sharonview and Left onto Sutton Springs Rd. Run to the dead end. 20 merkins.
Partner circuit on Delpond Lane:
–1 runs right to end, 20 merkins. 2 runs left to end, 10 burpees.
–5 Hand clap merkins when you meet (add 5 each time you meet until you hit 20)
–Do 2 complete cycles
–Lots O Mary (over/under, flutter, LBCs, Freddy Mercury)
Run back out to Sharonview. Left on Sharonview and Right on to Rock Creek Dr. and stop alllllllll the way at the bottom.
–AYG to top, 5 jump squats
–AYG to top, 15 jump squats
–AYG to top, 25 jump squats
–Backwards run to top
Run back up Sharonview to neighborhood (Flutters while waiting)
–Do 10 diamonds at each turn (4 total) on the way back to Carmel Park
3.7 miles (or 5.95 kilometers)
Mary out the ying yang
Moleskin (Moleskines are not actually made of mole skin, so why are they called Moleskines?)
We have never ventured to Delpond or Rock Creek at DMZ before and it was worth it. The neighborhood off Sutton Springs Delpond is a bit of a hidden gem. Halfpipes, hills, lighted streets, lots of dead ends and cul-de-SACS. Plenty of options to hit it hard (TWSS). Rock Creek is one serious hill. I think its the steepest hill in the DMZ range.
Agony was excited to hit some new turf. He kept complaining “I’ve already been here”, but then quickly shut it when we pulled into Sutton Springs. He also is our integrity police. You go ahead and tell everyone they didn’t run “all” the way to the top on Rock Creek. Thank you for pointing out all of our sins Pastor Man.
Kirk was found stumbling up on Sharonview. He ran in from his house. T-claps. Got in 8.5 miles today according to Strava. He held back most of the workout until the first AYG up Rock Creek and then exploded to the top. Then he died again.
Rock makes some of the weirdest sounds when he does burpees. Kind of sounds like an air brake on a truck. I didn’t really know what to make of it or how to handle it.
Pothole has 2 holes in his shoes where the big toes are. Might want to invest in some new shoes. Or maybe get your abnormally large big toe shaved down a little. Talk to Kirk as he recently discovered some missing funds.
We had an FNG this morning, Derek. He would see us working out on his way to work and thought he would give it a try. I have no idea who would see us at 5:30am and think “that seems like fun and a good idea”, but Derek did. So, he gets the name Stalker. He posted at a tough workout and killed it. He’ll be back. Mostly b/c we bonded over Vanderbilt.
Good to have a fellow Tarheel in the group in Champs. Come back any time. I know it was good to have you b/c Agony’s jealousy of all things Heels was super high this morning.
Takeout by Hops(TM)
Announcements
Ragnar is 10/7-10/8
The Goat in Metro is 6/4(??)
Bonus points to the first person who can identify the band in the title (no googling).