Sophomoric humor was on display this morning at Fast Twitch. So were tights, but we’ll get to that.
YHC wanted to give the other 21 pax a variety of running drills. The idea was to get the heart rate up but still log some miles. Apparently “Long and slow, short and sweet,” wasn’t the most eloquent description. Still, that’s what we did, to the tune of between 5.8 and 6 miles.
Two laps around the SCMS parking lot with a mix of forward running, backwards running, high knees and butt kicks.
Group run South on Strawberry, stopping at the bottom of Colburn Court.
11’s on Colburn – squats at the bottom, knee slappers/high knees/knee tucks (or just bend over and touch your knees) at the top.
Mosey in the other direction up towards the intersection of Colburn and Bevington.
Partner up for Catch Me If You Can. Partner One runs down Bevington towards Rea, Partner Two does 10 walking lunges then chases down partner one. R&R until both partners reach the corner of Bevington and Rea.
Mosey up Rea to Calvary, Entrance 4, for the Triple-Triple
Run up the driveway backwards, one-legged squat at top, run back down forwards, other leg squat at bottom X 3
Group run back up Rea to corner of 51. First 11 to arrive take off for an Indian Run to the Davie Park entrance then jailbreak back to SCMS parking lot. The second group does the same. Swayze does his own thing.
‘Skin
Great group this morning and great effort. Lots of innuendos, which, as men, we’ll apparently never outgrow. I received a text yesterday from the co-site Q (the one that sends all the emails, not the fast one) more or less egging me on to lead a track workout. Not sure if he really wanted to run in circles this morning or if he just wanted to watch me defend myself against what would’ve surely been an unhappy group. I didn’t take the bait and after teasing it on the Twitter it’s a good thing. One pax even went as far as tweeting that maybe today would be a good day to attend Swift. Gloves off. To their credit, all the Twitter bullies showed up this morning even with a track workout still on the table (as far as they knew). You know who you are – good to see you all.
As we all know it was a little chilly this morning – like long sleeves and toboggan chilly, not tundra chilly. Still, there were a few pax in tights. I won’t out you in this post but Gummy put it best when he asked “what are you going to do when it actually gets cold?” Still, even with tight pants on display, the most offensive article of clothing was Baracus’ hat.
Appreciate the opportunity to lead such a fine group this morning. It’s been several weeks since I’ve been out to FT and today was a good reminder of what I’ve been missing. Looking forward to next time.
Announcements:
– Sign up for the Christmas party (on the Website or contact Geraldo)
– Sign up for Thanksgiving football (contact Spackler or Brown)
– Sign up to be the Toy Q for a local toy drive (contact Joker for details)
The Foxworth Forty
Partner up and run to Foxworth (down the Summerlin hill, right on Abbotswood (the darkest street in CLT), right on Windyrush, stop at Foxworth)
Partner 1 runs to top of hill for burpees, starting at four and increment +1 per trip up.
Partner B performs 40 reps of either merkins/squats/flutters, one exercise per trip.
Run back to SWIBHQ when the bell rings at 0606.
Partners were: Daisy/YHC, IronMike/Swiper, Kirk/OneEye, TalkBox/BelAire
11 rounds get you
– 99 burpees
– Around 140 merkins, 140 squats, 140 flutters
– approximately 3 miles of running
Tclaps to the rest of the crew who snuck in one last round of burpees #masochists
Those are fun numbers. I increased the number of initial burpees up from 1 to 4, and that yielded some great results. Now next time we can also incrementally increase the number of merk-squa-fluts so people will have less time to stand around and accuse others of looking like Fred Durst.
I’m not going to get into the particulars of the usual nonsense that went down. SOFAWIB is a trust tree where people can make ridiculous fashion choices and jokes about meth cooking and trafficking illegals without fear of being judged harshly. But remember, drink more than three beers the night before posting, and you’re going to have a bad time.
Kirk still posted despite a horrendous case of cholera, and then lapped 60% of the pax. #oregontrailstrong
The workout QIC sets that bar high for everyone every week. We can all only hope to keep reaching.
Except OneEye, who does everything amazingly, and will be partnered with IronMike at the next workout (working title is “30 Minutes of Dumbocrats”). #gravityweapon
Daisy has acquired “SOFAWIB Regular” status and should be continuously insulted accordingly.
Also, because I know he’s reading this, you can’t favorite a preblast tweet and then not show up to the workout, Voodoo. #tease
I love this workout and I love this crew. And thank you for making SOFAWIB your choice for your Tuesday ass-whoopin.
Announcements
– Sign up for Church On The Street (Kirk and Sundancer are HC for 12/6) http://www.signupgenius.com/go/9040b44a5ab23a57-church1
– Joe Davis Run 1/9 in Fort Mill. Sign up now and help support Rock Thrill, his family, and Keystone Substance Abuse Services.
– Metro holiday party 12/5 over near Angry Ale’s. Area51 holiday party on 12/12 at Sardis Swim and Racquet Club.
– Metro Thanksgiving convergence at AG at 0700. Sweet Six is still on at the usual time.
(Soft Pretzel posting for Bucky)
24 at Bagpipe (40 including Swift). Visitor “Swiper” from Alpharetta, GA, who brought local FNG “Deep Freeze”.
A bit brisk (29 degrees) at first, but some burning leg muscles warmed everyone up quickly. Great group and hopefully a workout that will be felt days from now while enjoying family, friends, and turkey…
Gather:
SS Hop 20
Mtn Clbr 20
Peter Prkr 20
Merkin 10
Imp Walk 15
Squat 20
Parking lot oval-
3 rounds of…
-High knees (out)
-Backpedal (in)
-10 Jump squats
3 rounds of…
-Lunges (out)
-Bear crawl (in)
-10 Merkins
Mosey to other parking oval
Partner up :
3 rounds of…
-15 Decline Merkin off partner plank (here)
-15 Leg/Ab throw downs (there)
(flapjack at both ends each time)
Mosey to pond/wall
-20 Dips (this wall), run to other wall
-20 Jump Ups (that wall), run back
-20 Dips (this wall)
-20 Incline Merk (this wall), run to other wall
-20 One-Legged Lunges (10 each leg), run back
-20 Incline Merk
Mary:
-Fred Merk
-Dolly
-Heals to Heav
-Russian Twist
-LBC
Announcements: The Brave will converge with Centurion on Friday 11/27. Stonehenge on as usual. Still some spots fro Thanksgiving Day football if you are interested.
20 men showed up for an early Thanksgiving feast. Here’s what we enjoyed.
Warm-Up
– SSH
– IW
– Lap from bottom of stairs, up to road, around entrance sign and back
Appetizer Course – Sausage Balls
– 10 KB squats
– 10 KB swings
– 10 merkins
– 10 rounds
– run a lap
Vegetables – sweet potatoes and green bean cassserole
– 5 snatches each arm
– 5 KB lunges each leg
– 10 jump squats
– 8 minutes, as many rounds as you got
– run a lap
Meats – turkey and ham, take down some protein
– Partner up with like-sized KB
– Double swings x10, partner plank
– Double KB lunges x10, partner plank
– Double KB high pulls x10, partner planks
– 2 sets, run a lap
Desserts – pies of all flavors
– 5 KB Louganis
– 10 KB Russian Twists
– 10 LBCs
– 5 minutes, as many rounds as you got
Good to get excited about the next couple of days of Thanksgiving. I hope you guys have a great holiday. The sausage ball appetizer was pretty aggressive, no need for warm clothes after a couple of minutes.
Announcements – Thanksgiving flag football game is at Matthews Sportsplex, need a couple of refs. Friday convergence at South Charlotte Middle with Jevlar and Mountain Goat.
–Harley
23 campers headed out to see if the site FNG could Q worth a darn.
The Thang……
There was one FNG so after a disclaimer we headed into the gloom of the track. Circle up in the middle for a little warm-up (all in cadence).
20 – SSH
15 – IW
15 – Squats
20 – LBC’s
Then we partnered up with someone of the opposite propensity for speed. Run around the track in the opposite direction of your partner. When you meet up complete 5 hand slap merkins and continue around the track for 5 more on the other side. Repeato with 3 Burpees. A little Plank while waiting for the 6.
Next we hit up the four corners of the football field with in-cadence exercises.
YHC doesn’t exactly remember the exercises but I know that jump squats and merkins were mixed in there.
Then back up to the parking lot where we did a little people’s chair work. With overhead presses, arm flutters and left and right legs elevated.
Then over into the lot for some lunge walks with merkins at each light pole.
Then we completed suicides between the light poles.
Next some bear crawls and crab walks alternating between the basketball goals.
In between all of these exercises we completed quite a bit of plank and ab work.
Then we finished up with some in-cadence Mary.
LBC’s
Dollies
Rosilitas
Heels to the Heavens
Chippy Crosses
The Moleskin:
YHC would like to thank Fireman Ed for inviting me out to Q. It was nice going to an AO that I have only seen at a convergence and at the Southern Discomfort. Even better was being able to work out with the Area 51 folks that usually don’t make it all the way over to Ballantyne. Also, thanks to all the SOB’s that came out to support my effort. Everyone pushed to their ability and there was a good amount of heckling both of the Q and from the Q. I would encourage everyone to get out to and Q an AO that they usually don’t visit. You get to break up your comfort zone routine and meet some new PAX.
It was an honor and a pleasure to lead these fine men today.
Announcements:
Area Turkey Bowl – Mathews Sports Plex
Brave Converges with Centurion Friday
Saturday there are 4 sites converging
Rebel Yell Canceled
Check the schedule and email for up to date information.
Bring your layers tomorrow.
Partner up and run to Foxworth (right out of OP, right on Summerlin, right on Abbotswood, right on Windyrush – stop at Foxworth +/- 1 mile)
Partner 1 runs the Foxworth Hill (up to Bedfordshire) and does burpees. Start with four and then add an additional one each trip up the hill.
While Partner 1 runs, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), flutters (next), then repeat.
At 6:07, stop and run the mile back the way you came (Nascar style, all lefts).
We rally at Olde Providence Elementary at 0520. We launch at 0530.
9 SOBs met in the chilly gloom this morning for their weekly installment of KB-induced pain at Foxhole. The pain started early with Frehley’s showing up in COP modeling the latest in lumberjack workout gear. It consisted of an oversized, insulated flannel shirt and loose tights (oxymoron?) with shorts somewhere in between. After some good-natured heckling, Frehley’s dropped the flannel. Thankfully, he didn’t drop the tights.
We had an FNG and a few friendly, relatively new guys, so a disclaimer was delivered.
Leave the bells in the lot and run down the side street between the school and the trailers. At the playground, start side shuffling left. Switch to side shuffle right when we get to the end of the playground. At the back corner, switch to backward run. Where the sidewalk ends, switch back to forward run and head back to COP for warm up.
Warm-up:
Leave the bells again and all you got back down the road between the school and the trailers, around the back and up the side to the picnic tables. 50 dips OYO on the picnic benches. Run back the same way to the bells.
Main Thang:
Lock out the bells overhead and carry them to the back of the school building on the picnic table side. Partner up (size and speed don’t matter). P1 will run across the four basketball courts to the farthest white line, then come back. P2 will perform the called exercise. Flapjack until the cumulative total is reached.
Some LBCs were performed between sets to allow teams to finish up.
Out of time, hustle back for COT.
Thanks, Wild Turikey, for the take out.
Moleskine:
YHC was DR this weekend and wasn’t feeling particularly creative at 10pm on Sunday night, so I resorted to my usual tricks of “recycling” another workout that I thought looked good. This one was from Fletch last week at Skunkworks. I made some very slight modifications (no one likes walking lunges anyway), but kept the good stuff (100 snatches – yes, please).
Coco (our FNG) and the other newer guys (C3PO and Vice) weren’t intimidated by all the reps and worked hard throughout the whole workout. Mighty Mite did his best Larry Bird impression, beasting through the 50 dips, then saying “that’s stupid” when YHC told him we had to go back around the school building the long way. #symmetry Wild Turkey and YHC made the wise choice of partnering with Chanel, who flew through the exercises – less for us. Loogie cursed my name during the sprints, but what doesn’t kill him makes him stronger.
Thanks to Chanel for keeping an eye on the newer guys out there. He hung back and instructed, allowing YHC to keep the workout moving.
Announcements:
Del: You’re in a pretty lousy mood, huh?
Neal: To say the least.
Del: You ever [run The Wiggler] before?
[Neal shakes his head]
Del: Hmm. Your mood’s probably not going to improve much.
Don’t be a grumpy-pants. Run The Wiggler! 5:45 am Tuesday – corner of Foxcroft and Rothwood. Holiday-week pace…
*Planes, Trains and Automobiles
The men of #F3Swift will launch from the Ballantyne AO at the Vine Restaurant at 0515 on Tuesday morning for Week 2 of 8 for the @JoeDavisRun 5k or 10k. If you want to follow along with a plan, here is an option = https://docs.google.com/spreadsheets/d/1qd3qxzsr9lDR-p-XuCX1PhmG_jATPbhgKkj9zJBVzwg/edit?usp=docslist_api
The quick speed workout of this week is the familiar 400s. We’ll try new format to keep it fresh, but be prepared to head out to the Bull Ring to run 400m intervals at Repetition Pace. 400m jog recovery.
Find your repetition pace here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:
20 men braved the first sub-30 degree weather (I believe) to start off Thanksgiving week right. This was my first VQ at The Matrix and I appreciate the opportunity to lead. We were off at 5:30am for a quick run around the school for warm up and we circled up at the lower lot.
SSH x 20IC followed by 5 burpees OYO
IW x 20IC followed by 4 burpees OYO
Low Slow Squat x 20IC followed by 3 burpees OYO
Mountain Climber x 20IC followed by 2 burpees OYO
Merkins x 10IC followed by 1 burpee OYO
Team up in groups of 3 for circuit work around the school.
First playground near the cars – pulls up x 10, dips x 20, derkins x 20
Back playground – jump squats x 20, lunges x 20, calf raises x 20
Each team member is either at one of the playgrounds or in transit
Each PAX does 3 reps at each playground
Time for some Jack Webb (or Joe Webb in honor of our 10-0 Panthers) up to 8 merkins/40 presses and back down.
Time for some Mary
LBC x 25
Flutter x 20
Russian Twist x 20
Dolly x 15
Back Scratcher x 20
10 burpees OYO and a quick run to and around the lower parking lot and back to get us to exactly 6:15
Name-o-rama and COT
Announcements –
– Turkey Bowl on Thanksgiving at the Matthews sports complex – get with Turkey Leg if you’re looking for a team
– Christmas Party on 12/12 – tickets by 12/4 – hard commit
Thanks again to Squid for taking us out in prayer and thanks to everyone for this opportunity – Huggie Bear.