21 men showed up for the camel and the sand at Dromedary.
The Thang:
20 SSH IC
15 Merkins IC
Group off into groups of 3. Take 1 35-40 lb sandbag per team.
Big lot laps of catch me if you can.
Lap 1 – P1 Run with sandbag
P2/3 15 Merkins and chase, rotate accordingly
Lap 2 – “” CDD’s
Lap 3 – “” Lunges
Head over to the hill for rotation of:
P1 – Run to top of the hill and 10 wide arm merkins
P2 – Sandbag Curls
P3 – Squats
Until team reaches 200 total curls
P1 – Run and Diamond merkins
P2 – Thrusters
P3 – Flutters
Thrusters to 200 total reps
P1 – Run and 5 burpees at the top
P2 – Tricep extensions
P3 – Freddy Mercury’s
200 total tri extensions
Line it up for Indian Run with all sandbags staying up front. The constant handoff of the sandbags is a winner.
Moleskine:
Great group and great weather for a workout this morning. I had 9 sandbags and was planning for 18 max pax but of course we outdid ourselves. Quick audible to 3’s and we were off. There are some super fast and super strong guys out there and some of both! Hopefully all have the sand out of their eyes and ears by now and where ever else Turtle may have got some. Backsplash set the tone early for our squad in a full sprint with the sandbag, and there were reports of Doc McStuffins running a full lap with a sandbag and not being threatened by Good Hands and Rockwell. Some of the groups were more or less efficient making it 3 legs per lap. Thanks to all of you fellas for coming out. Welcome to Kevin who was named “Princess” but the conscience of our site, Bratwurst, offered up Vizzini which is a less harsh name from Princess Bride. Keep coming back and spread the word.
5 PAX on Tuesday at #F3Swift walked away realizing that there’s still some speed left in these old bones. Not leaving every bit on the track, they’ll be back in a month’s time stronger and faster and swifter to defeat any notion that you only get slower as you get older.
The THANG:
·
0500 – in the still of
the parking lot, two PAX arrived at Community House Middle School to set out
into the gloom for some extra running.
Soon after, one more PAX moseyed down to the track to join in some dark
slow running. One PAX disclosed full intentions
of still doing a 1 mile time trial. 2
others didn’t like the sound of that and thought Russian Torture chamber
sounded better.
·
0515 – two more PAX got
the memo about the change in venue and emerged from their cars to do some more
moseying around the track. These two
also fell in the camp of "the 1 mile is still going to happen", so
then there were 3 on that plan.
·
0530 – after some drills, spread out on the
waterfall start, and choose Red Pill or Blue Pill:
o
Red Pill – 1600m AYG. Takers and finishing times were:
§
HoneyBee – 5:21 –
start to finish leader. New PR.
§
JRR Tolkien – 5:22 – may have closed on HB if
there were 50 more meters or there was a 80lb bucket
to carry. New PR.
§
Soft Pretzel – 6:01 – gutted it out solo with no
rabbit or pacer. Just missed his goal.
o
Blue Pill – Kosmin Test
– Run 1 minute AYG. Rest there for 3
minutes. Run 1 minute AYG. Rest there
for 2 minutes. Run 1 minute AYG. Rest for 1 minute. Run 1 minute AYG. Measure total distance run and put into the Kosmin calculator
to get 1500m prediction, then in another
calculator to get 1600m prediction.
Results are:
§
Bratwurst – 1400m run total ==> 1500m prediction = 4:33 ==> 1600m prediction = 4:53 (a little suspicious here of the accuracy of the Kosmin test)
§
Bunker – 1320m
run total ==> 1500m prediction = 4:46 ==> 1600m prediction = 5:06 (not suspicious at all of this accuracy, Bunker did this after setting a 13.1mi PR on Saturday.
·
Pick up bodies laying all
over the track and mosey some recovery laps.
·
Gear up for the next round of fun – The 20m PACER test. This is a fitness done in elementary schools
and soccer practices around the country (even
the US Mens National Soccer Team). Even Runners World
took on the challenge. Basics are:
o
Run 20m before the “beep” sounds.
o
Turn around and run back before the next beep.
o
The Beep interval gets shorter and shorter
o
Levels get higher
o
Drop out when you can’t make two beeps in a row
·
Results of the Beep test:
o
Soft Pretzel – watch 4 laps and then head for
home – LIFO
o
Bunker – the miles of the weekend catch up to
him, or he’s had enough of the Groovy
music – he gets to 80 something
o
Honeybee – gets to lap 99
o
JRR Tolkien – goes one more lap past Honeybee to
100
o
Bratwurst – time check, it’s getting late (ha!),
let’s stop at lap 102
·
Notes on the Beep test for next time:
o
Bring a louder Bluetooth Speaker. Hard to hear when put in the middle, easier
to hear when YHC ran with it, but those 8oz were slowing YHC down
o
Mark off 20m – estimating that 20m = 21 yards (YHC
stepped it off), we were a tad shorter than necessary. Actual conversion of 20m is closer to 22 yards
Announcements:
·
Next 1 Mile Time Trial is 5/17. This is the same week of the Fast5
Relay on 5/21, so you can use the 1 Mile day to
set your roster.
Cobains on the Format. Backblast posting issues.
22 men gathered at Skunk this morning for what proved to be a difficult but fun work out.
The clock struck 0530 and the PAX were off. After a quick lap, we circled up and ran quickly through the exercises we would work with the rest of the morning.
– Snatches x10 (5 each arm)
– Jack Webb’s to 3
– Goblet Squat in cadence x10
– Goblet Squat in cadence x15
The THANG:
4 exercises – roll the dice to see how many reps
1. Farmer carry, partner does LBC’s while the other carries KB’s around the track for 1 lap.
2. Snatches
3. Jack Webbs
4. Goblet Squat and press
– Lots of dice were rolled, including close to 20 on the farmer carries and and 20 on the Jack Webb’s.
MOLESKINE:
This was a tough workout. Several “Omaha’s” had to be called to audible out of Farmer carries due to smoked forearms. Kudos to all the PAX, hanging in there, pushing themselves and getting better.
I think the pre-run workout group may have had some regrets, but fletch, header, and the rest, you guys showed no signs of fatigue, great work!
I hate technology, went to post and it deleted my write up so this is the second attempt.
17 men decided to entrust there mental and physical well being to a man from down under who barked exercises out like thunder. And yes a vegimite sandwich was involved (breakfast).
4:25 am: for a totally different level of crazy Mic Check and I pre-launched with a 10k
5:30 am: assemble the troop and give disclaimer
Mosey to grass area between CVS and corner arch
Warm up in cadence
15 merkins
15 slow squares
15 imperial walkers
15 windmills
Main event
100 Burpees (10 per minute for ten minutes) – a whole new level of suck!
Mosey to across the street to fountain be Mellow Mushroom
15 dips
10 derkins
Mosey to bottom of parking deck and hold plank
15 merkins , sprint to top of next level 15 more merkins, hold plank
15 jump squats, sprint to top of next level backwards, 15 more jump squats, hold people’s chair. Note at this time I asked Frehleys for a 10 count that turned into a 20 count with leg raises. May he did a) some metric conversion, b) assumed the 10 count was In cadence or c) just did not give a dam. – respect brother.
On you six and hold 6 inches, 15 heels to heaven, sprint to top of next level, 15 more heels to heaven, hold 6 inches.
Hold plank, 15 merkins, sprint to top level, 15 jump squats, sprint to other end at the top, 15 heels to heaven, hold people’s chair.
Mosey back down one level but hurdle blocks at the top
Mosey back to fountain by Mellow Mushroom
15 dips
15 derkins
Mosey back across the street to grass area by CVS
Hold various forms of plank (have to say there were some very interesting forms of plank – may need Haggis to supervise next time.
Time up headed back to AO
Solid effort by all and appreciated the lead
Outback
Announcements
SOB F3 dads ~May 28
Groupon for Asheville Spartan
F3 dads at knight game May 14
Fast five May 21, tailgate afterwards
Mud run two weeks from now more to come out.
That was a fun morning. Near perfect weather. Good, but odd, group of regulars who know the deal.
Thang
We ran the HT mile. Planked in order of finish by the implements. Waited an eternity for Sundancer who took his sweet, sweet time, even stopping to grab the speaker and tunes out of his car. Partnered up for partner races.
Partners run to playground (+/- 75 yards) and each do 10 pull-ups. Run back. Loser does 5 burpees. Winner takes 5 turns around the bat (Dizzy bat).
Partners run to outfield fence (+/- 50 yards) and each do 20 merkins. Run back. Same. Repeat with 30 squats. Repeat with 40 knee ups.
Back to playground for pullups. Outfield fence for merkins. Squats. Knee ups. Repeat again.
Run the HT mile again – or for the injured site Qs, an extended session of Mary.
Moleskine
Well, that went about as expected. It was jointly the dumbest thing I’ve ever done (BB title, possibly worse than Frisbees) and absolutely freaking hilarious. Those first few steps…wow. Swiper timed a drunk joke perfectly for the stumbling punch line. Daisy and I had several sprint finishes, and then we started almost losing on purpose (too dizzy). And yeah, that was pretty awful. I think it was almost universally decided that Dizzy Bat was worse than 5 burpees – even after Horn’s “leventy-million” merkins yesterday at DMZ. No one puked, though YHC came surprisingly close a couple times. I would have put money on Sundancer, but it appears that it really is only a WW2 situp deal (or mental). Amazingly odd.
YHC left the watch, but I’d guess total mileage was 3ish for the pax and a mile less for YHC and Sundancer, who was fighting some kind of leg injury. Lots of interesting stretches, I think, during the workout. Didn’t want to leave him behind solo on the final mile, and the back was beginning to act up again, so we had an extended session with Mary. Xs and Os were particularly awful.
I think we got in 4ish sets of exercises, but it’s a little fuzzy. Gents – thanks for putting up with what may have been my best, or worst, workout idea to date. It was fun.
I thought Haze and TL were trying to make Fast Twitch great again, yet they invited this old, slow guy to take the reigns this week. I had to plan a workout that wouldn’t allow the speedsters to get too far out in front of the Q, so here is what we did…
COP
• Windmills x15
• IW x15
• SSH x15
• Slow Squat x15
• Mtn Climbers x15
• Merkins x15
Mosey to corner of Strawberry and 51
Mile pace to Davie Park Entrance – plank until six arrives
Mosey to playground
• 20 jump ups / step ups
• 20 dips
• 20 derkins
Mosey up to soccer field for intervals
• Line up on goal line
• Sprint length of field
• Recovery jog back to goal line
• Repeato x5
Back to the playground
• 20 jump ups / step ups
• 20 dips
• 20 derkins
Catch me if you can down Windswept Dr and back to Davie Park Entrance – plank for six
Mile Pace to corner of Cary Ridge & Coburn – plank until 6 arrives
• Partner derkins x20
• Sit-ups x20
Mosey to Marseilles Ct.
• Partner 1 does flutter kicks while Partner 2 AYG to end of cul de sac and back
• Flapjack
Mosey to Bratton Pl
• Partner 1 does Heels to Heaven while Partner 2 AYG to end of cul de sac and back
• Flapjack
Head back to South Charlotte Middle for COT
NMS:
The Twitter chatter started last night as I was trying to figure out what in the world I would do for my very first Fast Twitch Q. Hairball was very inquisitive about how hard it was going to be (for a friend), yet no Hairball this morning to support his fellow Hokie alum…something about an alarm clock? AM/PM thing Hairball?
Sans Hairball we got started on our warmup routine. Some were trying to tell me that this isn’t Swift? Not sure what that means…I’ve never been to Swift – I’m a loyal Fast Twitcher. Then we circled up for some COP and after several exercises the crowd got restless again…”this is a running workout!” Hey guys…we’ve got to work on those pencil arms. Can’t have you going to one of those meathead workouts looking like Napoleon Dynamite.
We quickly made our way to Davie park and found some benches to do some MORE strength exercises (queue more comments about this being a running workout). Guys…I wouldn’t ask you to do it if it weren’t good for you.
We did some CMIYC through the park roads, but some perilous terrain just off the side of the road claimed one of our pax when Bus stop turned his angle in a hole. He mustered enough toughness to finish out the segment. Nice work brother, hope you’re ok! And thanks to the guys who circled back to pick him up (Haze, RT, Cane, Pro?).
We made our way back on Coburn and did a couple more hard runs down side streets before the return run back to South Charlotte Middle. The time definitely went faster than I anticipated, but we still got close to 5 miles with all of the strength work we did.
I hope you guys enjoyed the workout. Maybe you were a little disappointed in the mileage, but what you lacked in distance you made up for it in character. I couldn’t help but bring out some old school tricks after reminiscing through old BBs last night. Who remembers Turkey Leg’s “Cowboy Run” where you had to sprint to get to the front of the line when everyone else is sprinting (worst idea ever). Or remember when track/field work was central to the workout? Lots of dark mornings down there running the field or the track.
Thanks Haze and TL for the privilege of leading this morning!
Announcements:
– Mud-run 4/30
Bushwood must’ve needed some fresh legs at the DMZ for Q’g purposes post-RaceFest. I noticed quite a few of the pax ran the Half on Saturday (Baracas, Bushwood, Orlando, likely others). Impressive to come out on a Monday morning with tired legs.
Started off with some 11’s (merkins / plank-jacks) during Mary warmup. Those were good for the shoulders. Then, suicides with 10 reps of x-fit merkins at each light pole. One of the pax almost spilled a little. Good…I’m doing my job thus far.
Ran over to the Carmel Middle track for 4 laps (one exercise per lap…80 reps..4 stops for 20 reps). That ate up some time. Rachel and Kirk were crushing the laps. I chatted up Rachel for a minute, wanting to know how one can arrive at the name Rachel. Surely, I thought it had something to do with Friends (the tv show). Not so much. His hospital name is Ray, and someone (they shall remain nameless) thought it would be cute to name him Rachel. Sorry, Rachel.
Overall, 3+ miles. Appreciate the keys, Bush. Put me in the rotation. Great group and AO. Surprisingly, it’s not so scary beyond Fairview (nor that far, given the 5am traffic).
16 men showed up for a little over 3 miles on a beautiful Monday morning at the Matrix.
Warm up with run across the field and move the newly delivered coupons to their new home (thanks to Madison for the new cinder blocks). Then take the long way to the lower lot with some shuffles for these start up exercises:
1 legged squats X 10 each leg, SSH X 25, IW X 25, Merkins X 15, squats X 25, Freddie Mercury X 25.
Grinders 5 laps of 150 yard runs on field followed by 5 pull ups & 5 toes to bah X 3, plank, FM X 25
Mosey to small track/field. Line up in middle and do 25 LBCs, then team runs to end of field and meet back in middle for hand slap Merkins X 3 (or 5).
Mosey around back of school, plank wait for group,to get together, then onto lower lot for a series of plank walks along edge of islands and run in between.
Run back to finish.
Great morning…a little something for everyone.
Based on the forecast, we’re going to have near perfect weather in the morning, and Sundancer is bringing tunes to what might be the funniest workout of the year.
Here’s what we’re going to do:
Run the HT mile. Plank on the field behind the school in order of finish and partner up (first with last, second with second to last, etc.) for partner races with a twist…and that’s the hook. Gotta show to know.
Run the HT mile again.
That’s it.