9 strong men accepted the early morning challenge of Chestnut Square Park. Here is how it went down.
HB mile to start.
SSH x 30
Mountain Climber x 20
IW x 25
Merkin x 20
Mosey over to hill behind the soccer fields.
Merkin x 10
Run down hill.
Dolly x 10
Run up Hill, backwards.
Rinse and Repeat x7.
Now for some fun.
Break up into 2 groups.
Group 1 runs to first light post and merkins till Group 2 arrives. Group 2 pushes strategically placed vehicle (SPV) to group 1. Switch. SPV eventually made it to parking lot, turned around, and returned to road opposite the stairway of parking lot. Was this technically a gear workout? The debate continues….
Head to wall for airpress merkin combo.
AP x 50 merkin x 10
APx75 merkin x10
APx100 merkin x10
APx150 merkin x10
Head to lot for Mary.
Dolly x30
Rosalita x23.
Done!
Always an honor to lead this group of men. Nice work!
We had a large group come out this morning for the Preblast warning of the Fast Twitch Fun Run. 23 in all showed up for the event. This was a pretty straight forward workout. We did two laps around the parking lot doing butt kickers and high knees. Of course there was some complaining.
Once the warm up complete and Haze had given me grief for not splitting custody between Swift and Fast Twitch the plan was laid out. The Pax was instructed to run there 5k race pace for each Fun Run. At the end of the run you were to come back and catch the six. After the six completed their segment we rested for one minute sometimes holding plank.
We ran from the school to the Raintree country club parking lot for the first segment.
From the country club to the four way blinking light on four mile creek was the second segment.
From the blinking light up four mile creek towards Ballantyne Commons Parkway to the next four way stop sign. Then we made the turn home following the same segments with one minute rest in between.
Once we were back at the school and had fully recovered we did another out and back down Strawberry Ln. You ran your 5k pace for three minutes. Once time was called you turned around and headed back to the school.
Done!
NM: Have to cut it short this morning. Long day with an early start. I appreciate the opportunity to lead Fast Twitch. It is one of the best workouts we have. Everyone seemed like they pushed hard. The idea of going out so far is that you have to run back at a similar pace to get in on time. Mission accomplished. The usual guys were up front i.e. Gerber, Hairball, Turkey Leg and Alf. #FreeRange had good representation today with Hops making his continued recovery push. Haze was always in the top eight after each segments #consistent. Strawberry despite putting the tweet out the night before about not getting killed did an excellent job going up and down the hills.
Great work men and good job supporting one another.
Announcments: Fast Twitch is at the Jay M. Robinson track next week. If you come to the school you will have a long run to catch those guys.
Fast Five May 21st 4:00 at Fort Mill H.S. Five guys run two and a half laps on the track. You need one respect or a 200 pounder. Great event and Fast Twitch should be represented.
That is all! Have a great Tuesday.
18 Pax started off another brisk, glorious F3 week with a “moderate workout” at Base Camp.
The Thang:
Mosey down to the football field for COP (all IC)
IW x 15
Merkins x 10
SSH x 15
LSS x 15
Partner up (#1): line up at midfield, partners sprint to opposite goal posts and back, 15 hand-slap merkins at midfield (x3)
Mosey to the bleachers by the baseball fields for Partner up #2 (w/ different partner). Quick set of 100-200-300 with merkins, squats, and LBC’s. Daisy let some Plankorama while waiting on the 6. Everyone got in about 6 circuits total.
Mosey up to the parking lot for a quick round of Jack Webb, up to 5/20 and laddered back down #firemanedspecial.
Finished up with 3-man grinders (Partnering up #3). Mary on one end and cinder block work on the other.
Time
Moleskin:
For those who didn’t think it was moderate – #cobains. You’re better and stronger for it. I wanted to try something a little different with the partners. We tend to get a pretty good smattering of different people at Base Camp and not everyone knows everyone. Hopefully you met someone you didn’t know and had a connection. #ISI is factual, and I think that comes out best when we do partner work. Couple notes:
Smash – way to kill it this morning. You showed me today you should be near the head of the pack every workout. Great job.
Fire Marshall Bill – 3 weeks in a row. Keep it up. Never gets easy, but it gets easier. Hopefully you’re becoming a BC regular.
Strange Brew – great to see you back in the boot camp gloom. Glad to hear the shoulder is still progressing.
Strawberry IS becoming a Base Camp regular – I love it!
Announcements:
F3 Knights game – May 14th. Check the weekly email for more info.
Fireman Ed is leading a service project, also on May 14. See above comment for details.
F3 Dad’s camp – see above above comment for details.
Gotta find something we haven’t done in a while. Gotta keep it fresh.
[digs through archives, finds Brushback’s “Manmaker,” starts throwing up…again]
Partner-up accordingly
Opening mile: Foxworth route https://www.strava.com/routes/3411508
Baby track:
Playground:
Concession stand:
Batting cages:
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile
If your idea of a good time is throwing yourself down a flight of stairs, join us tomorrow for another thrilling edition of SOFAWIB.
Olde Providence Elementary – 5:30am ETD
Knees. You can’t do F3 without them…and some of us can barely do F3 with them. Am I right, Checkpoint? With YHC nursing some nagging knee pain, the goal was to keep it close to home. Exactly 0.2 miles close. With that in mind, here’s how the PAX of 20 got the blood flowing.
The Thang:
Mosey to Church at Charlotte (~0.1 miles)
COP for SSH IC x 25, Merkins IC x 15
Mosey to vestibule and partner up for C@C circuits
Partner 1 does 30 dips while Partner 2 does 30 squat jumps
Flapjack
Partners take opposite routes around church, meet in the back of lot for 20 handslap merkins
Continue circuits decreasing exercises in vestibule by 5-count each round, total of 6 rounds
Mosey to bottom of parking lot
Bear crawl from light pole #1 to #2
Lunge walk from #2 to #3
Partner wheelbarrows from #3 to #4, alternating as needed
Mosey back to start
Repeat-O in reverse order, wheelbarrows – lunge walk – bear crawl
Mosey back to vestibule for C@C circuits, take 2
P1 does 20 dips while P2 does 20 step-ups, 10 each leg
Flapjack
Lap around church, 20 handslaps when partners meet
Decrease reps to 10 for last round
Some Mary was mixed in throughout to keep the PAX together and get the obligatory core work in.
Mosey back to launch, another ~0.1 miles.
NM:
Always an honor to lead the PAX – thanks to Bushwood for the opportunity, even if he no-showed. I know my Q might not be as luring as some, but going to Cleveland to escape seems extreme. Lot of great work today. The handslap merkins got old pretty quick. Although we did a few laps around the church, the knee pain was little-to-none so the distance must have been low. For those that like to run, sorry…but this is, after all, a bootcamp workout as Rock pointed out. The goal was a total body workout and Godspeed (over)achieved it, even working out his innards (although he had some help from last night’s dinner). Great to have FNGs Incoming and Aquafresh out this AM. Hope to see you both back in the gloom soon. T-claps to Hannibal for the take-out.
At 0515 on Tuesday, join us for a weekly speed workout that will be sure to challenge and envigorate your running fitness. Here’s the plan:
SYITG,
Bratwurst
Pace Guidelines:
| 1Mile Goal | , | 400m Goal Split | , | 400m F-pace split | , | 200m F-pace split |
| 0:05:00 | , | 0:01:15 | , | 0:01:11 | , | 0:00:35 |
| 0:05:30 | , | 0:01:23 | , | 0:01:18 | , | 0:00:39 |
| 0:06:00 | , | 0:01:30 | , | 0:01:26 | , | 0:00:43 |
| 0:06:30 | , | 0:01:38 | , | 0:01:34 | , | 0:00:47 |
| 0:07:00 | , | 0:01:45 | , | 0:01:41 | , | 0:00:51 |
| 0:07:30 | , | 0:01:52 | , | 0:01:49 | , | 0:00:54 |
| 0:08:00 | 0:02:00 | , | 0:01:56 | , | 0:00:58 |
Posted on behalf of Ironsides
11 men took the #DRP and showed up for another glorious morning at #Hydra. No new faces, so a quick disclaimer and off we went.
Warmup:
Mosey from AO to Windyrush and Knightswood and circle up for COP
SSH x 15 (Q cadence fail)
IW x 15
Mtn Climber x 15
Merkins x 15
The Thang:
Run .6 miles down Windyrush, stopping for 10 merkins at each speed hump (4), and 10 jump squats at each intersection (4)
Partner up for a triple-nickel of sorts around the Windrush/Abbotswood .4 mile circle:
Partners run opposite directions, meet for 10 hand-slap merkins, then return to the start for 5 jump squats. Flapjack, this time 9 merkins, 6 jump squats. Continue to 5 merkins and 10 jump squats (6 total circuits). After a little mumble chatter (and a check of the watch) Q audibled to 4 circuits.
Run back up to the AO via Summerlin, again stopping at every speed hump (3) for 10 merkins and intersection (4) for 10 jump squats. Hey at least it wasn’t burpees.
With a little time left and the useful arm muscles thoroughly worked, it was time to work the vanity muscles. Mosey to the playground for pullups (or in my case, that thing I call pullups). One set to failure, short rest, and another set to failure.
Mosey back to AO for 6 MOM:
Flutters
Rosalitas
Protractor
LBC
DONE
Moleskine:
Great work by everyone. A total of 3.3 miles were covered with 130+ merkins and 100+ jump squats. It was a little more running than normal for Hydra but you’re a better man for having done it. Good to have Slice out as a site FNG. Keep coming out, and check out Fast Twitch on Tuesdays if you’re interested in a little more running and BRR information.
Thanks to Puddin’ Pop for another opportunity lead a great group of men, as well as for the takeout.
18 men including 1 FNG (Clooney) made it out this AM. The clock hit 5:30, no late comers, minimal disclaimer given, and we took off around the school to the lower parking lot.
Circle up for the standard warm up exercises…
SSH x 20, then 1 burpee
IW x 20, then 2 burpees to which the PAX recognized a pattern and YHC decided to call an audible to keep everyone on their toes…
Mountain climber x 20, no burpees…hold it
Peter Parker x 20, no burpees…hold it
Merkins x 20
Mosey to the newly replenished cinder block pile which was exposed from the woods…partner up, grab a block per group and line up.
P1 – curls
P2 – run to other side of field, 10 jump squats
Flap jack
P1 – overhead press
P2 – run to other side of field, 10 monkey humpers
Flap jack
P1 – tricep
P2 – run to other side of field, 10 Sister Mary Katherines
Flap jack
P1 – Row
P2 – run to other side of field, 10 LBCs
Flap jack
P1 – Goblet squats
P2 – run to other side of field – 10 merkins
Flap jack
The blocks were put away, looks like about half the pile is now back in place in the woods. Again, thanks Madison for replenishing the blocks here (and at Death Valley). They are sure to get good use. Bathroom break (Joker).
Bear crawl to middle of field
Lunge walk rest of the way
Circle up for a bit of Jack Webb – up to 10, but not down.
Mosey to back playground for some leg circuit work.
Jump ups x 10
Tire jumps x 10
Donkey kicks x 20
Rinse and Repeat
Mosey to front playground for a single circuit
Pull ups x 10
Derkins x 20
Dips x 20
Back to the beginning and circle up for some Mary
LBCs
Flutter
Russian Twist
Dolly
Rosalita
Time called…
Great to see everyone and thanks for the opportunity to lead. Great turnout as Spring gets into full swing.
Announcements
Memorial Day convergence (Little Mike) – details at http://f3nation.com/2016/03/14/memorial-day-metro-charlotte-convergence-how-do-you-say-thank-you/
Joker needs volunteers for Alexander Youth Network on 5/7 (contact Joker at shawn.heath@duke-energy.com if you can help out)
Hoagie’s brother Ray was visiting from up north and was instantly assigned the F3 name Clooney. Welcome.
Thanks Squid for taking us out.
5 Titans held the celestial spheres where the universe evolves around her axis upon our shoulders. Ergo…we pressed a lot of stuff above our heads.
The Thang:
SSH x 20: Run down around playground over to Starbucks and back to fountain – circle back up.
IW x 20: Rinse and repeat around playground/up to Starbucks
Merkins x 20: Rinse and repeat around playground
Carolina Dry Docks x 20: Rinse and repeat
LBC x 20: Rinse and repeat
Rosalita x 20: Rinse and repeat
Dolly x 20: Rinse and repeat
Partner up for OYO stations: 2 partners “On Wisconsin”; 3 grab bag in other team. Idea is a multi-station Star Fish whereas you are to press the 12 ft. post above your head for 10 reps before you progressed to the next station.
– Station #1: Lunge Walk while passing brick between legs up and back.
– Station #2: 4×6 hammer curls x 30; 4×6 bench press x 30
– Station #3: Pull ups at overhangs x 20 or AMRAP (dropped after round 1)
– Station #4: Ppls Chair Air Raises x 50 in breezeway
– Station #5: LBC x 30; Dolly x 30
– Station #6: (after round 1 – replacing pull ups) Run out @ building; up and down back stairs; and back through breeze way (or opposite)
NOTE: 6×6 overhead press x 10 after every station.
Shoulder 6×6 post; run up to Blakeney Heath Rd and back. Take turns running around group in circles.
Time!
Moleskin:
– Still working out kinks on shouldering and marching with the posts. Definitely need to adjust the spacing for 3 or 4 man teams. 5 is too much. Also most importantly —– height matters!!!!
– Brat took my insult to his Bro strength in stride, and showed to be more than up for the 6×6 press challenge by taking on more reps than YHC. My apologies Brat. I’ll humbly enjoy my crow. Great work today.
– Hammer curls brutal. Feeling it while typing this backblast up. Definitely a keeper.
– Pull ups on those odd shaped overhangs are not a keeper.
– It’s going to take years to venture to all spots on this expansive AO. Keep coming and help grow the site.
– Seriously considering making a makeshift chair for a pax to sit on ala Arabian Nights. Great, great idea Loogie.
– Thanks for allowing me to lead up in exercise and prayer. Definitely was a great start to the day.
Announcements:
– F3 Camp registration open
– That week to sign up for F3 Dads night out at BBT Ballpark
Great weather and a good morning for 11 SOBs (including 1 FNG) to get the day started right. YHC was a tad nervous after Pebbles & Dark Helmet destroyed my lower back at Fat Camp this Wednesday, but we made the most of it.
Mosey to Northwest Stonehenge:
SSH x 20
Low Slow Squats x 15
Peter Parker Merkins x 15
Mountain Climbers x 15
Cross to Northeast Stonehenge
Slalom through trees, lunge walk back
Slalom through trees, bear crawl back
Standing broad jumps to other end of trees
To The Lodge
6s on the mini-hill with squats at the top and merkins at the bottom
To the soccer field:
Set of Jack Webbs; 1 merkin, 4 press…up to 5 merkins, 20 press.
Ladder back down to 1 merkin, 4 press.
10 jump squats, to mid field for 10 merkins, across field for 10 jump squats
20 mountain climbers, mid field for 10 diamonds, across field for 20 MCs
10 Plank in/outs, mid field for 10 wide arm, across for 10 plank in/out
To the Premier Parking Garage:
Group 1 does nonstop donkey kicks on wall
Group 2 sprint up deck incline, 5 burpees, back down
Flapjack
Bunny hop up 5 flights of parking deck #dizzy
Down the golf course trail to terraced rock walls;
group 1 up walls with 10 merkins on top, 5 squats midway
group 2 nonstop flutter then flapjack
Repeat twice more with dolly & rosalita
To tables for 2 sets; 10 derkins, 10 dips
Up path to the Johnston Rd overpass bridge, people’s chair with
air press x 40
Lance parking lot:
10 merkins, bear crawl across, 10 merkins
After YHC runs past the trail by mistake, pax give me crap.
Wasn’t going to do it, but that resulted in crab walk across lot,
10 merkins, crab walk back. Your welcome.
I find trail, lunge walk across. 5 burpees OYO @ Wells Fargo lot,
and take it home.
COT with Big Tuna on the take out….
Moleskin:
Welcome to Ron, our FNG now known as La Cucaracha. He comes via Tater who
came to visit from The Fort. Great to have you both and strong first showing by our latest SOB in the #RESPECT team division.
While we probably wont push our luck, the deck was back in business today.
We only spent maybe 5 to 7 minutes there, but no Paul Blart in sight so it was safe. At least on Saturdays.
Announcements:
SOB land shirt order is open. If you want to save on shipping, give Mario your choice and he will add it to his bulk order.
Stonehenge/Run Ballantyne Double Down Year #3 is May 14. Come for the workout, then stay to run 5k or 8k Run Ballantyne race in Corp Park. Starts at intersection by the Bulls/Sara’s YMCA.
Queens Cup Steeplechase is next Saturday; contact me if you want to go.