The tweet the night before stated “mudrun friendly.” What it should have said is we are not going to work too hard on the legs minus a little mosey. Eleven men decided to assemble and join me in my first Q at #F3TheMaul since my broken wrist. 5:30am came and off we went!
Did not have a plan today because I wanted to see who showed up to base what type of work we were going to get ourselves into. It usually works better this way. The AO has so much to offer you can pretty much find something to get into.
Warm Up: Disclaimer was given. Thirty minutes of IW was called but was quickly changed to x 10. Slow squat x 10. Slow merkin x 10.
Enough of that. We mosey over to the intersection of Ballantyne Trace and Forum Ave. The three legged star fish was named and instructions given. You were to partner up based on opposite speed. Partner one would do the called exercise while partner two held a perfect plank. We ran to the bottom of Ballantyne Trace, the top of Forum Ave and the top of Ballantyne Trace. Round one was twenty diamond merkins, round two twenty wide arm merkins and round three twenty merkins.
Mosey back down Elm Ln towards the theater. Stopping along the way twice for slow merkins in cadence x 20 and one more time slow American Hammer aka Russian Twist x 20.
Stop again in the parking lot beside the theater for slow count merkins x 15. Recover and mosey towards the parking lot next to the BofA kiosk. Partner back up with your original partner. Three rounds with partner one run around the two islands and partner two holding a perfect plank until partner one returns.
I tried to dress up the merkins suicides as similar to merkin suicides but this group is much too smart for that. We did four parking lot lines with ten merkins at each stop. Plank till the six returns.
Get back with your partner for partner hand slap merkins x 20. Lots of grunting was heard at this point. Recover and mosey back to the launch point. Stopping along the way for American Hammer x 20.
Circle up for Mary. I asked who had not Qed before. We have a very experienced group because only Pebbles had not Qed. He lead us in the first round of mary with heels to heaven x 20. Loogie called dying cock roach. Go Daddy called Rosalita and Fire Hazard did flutter x 20. That was a wrap!
Moleskin: We had a lot of guys out this morning participating in the mudrun. Should be a great time. I did not want to burn up their legs along with Haggis who is doing a mere 100 miles this weekend! I think we accomplished the goal of taking it easy on the legs. There was some complaining about the upper body being overworked but everyone should have plenty of time to recover. Besides the water at the mudrun is going to be so cold you are not going to feel anything below your head anyway. Good luck to all of the pax heading down that way on Saturday. Have fun and be safe!
Good luck to Haggis and the men he has recruited to help pace him on his journey through the woods. Haggis is doing five laps for a total of 100 miles. You are made for these types of events. It is nice for Honey Bee and Strange Brew to volunteer to be out there pacing Haggis at night. You will get it done I have no doubt.
Announcements: Pay for the bus if you are going to the mudrun. There are links all over Twitter.
That is all. Have a great day!
11 PAX (including 1 FNG) posted at the Charge this morning for YHC’s return to PDS after a long hiatus. More on that later.
As is my custom, YHC pulled into the parking lot at PDS hot at about 5:27 to find a smattering of PAX standing around. Another few showed up and at 5:30, and a brief disclaimer was delivered to a mostly veteran crew.
Head to the carpool oval (at least I assume it’s for carpool) for a quick COT:
Mosey to the near end zone of the football field and partner up. Size, speed, IQ, none of that matters.
Partner 1 runs to the Horse Head at the top of the stairs, Partner 2 performs called exercise. Flapjack until called # of reps/rounds is achieved.
Mosey up to the bleachers for some bleacher work:
Mosey back to the start for some Mary and other stuff:
Circle up for Name-o-rama. We had to wait a few minutes while our FNG finished spilling merlot, which almost led to an unfortunate nickname. Thankfully, he pulled himself together and explained that he is a patent attorney at Alston & Bird who went to undergrad at Georgia Tech and law school at Georgia. No matter who wins the annual in-state football game, he’s happy. #HouseDivided He mentioned he worked on sonar technologies (#random) and was named Ping. In hindsight, YHC probably should have taken it one step farther and named him Crazy Ivan or something, but I wasn’t capable of making the leap in the gloom.
Thanks to Tesla for the take out in COT.
Moleskine:
YHC started in F3 about 2 years ago and the Charge used to be one of my regular stops. I was posting pretty regularly with a buddy (Shockoe Bottom) that lived in Foxcroft, so it was more or less in the middle. SB has since had to drop from boot camps due to injury, so I’ve enjoyed slightly more sleep by posting along the Route 51 corridor. It was nice to get back to PDS to see some old and new faces.
This workout was inspired by (blatantly stolen from) one of those early workouts. The Q was Tiger Rag, who YHC met for the first time that morning. YHC partnered with SB and we struggled to keep up with the rest of the PAX. It was a tough workout, but I remember enjoying the partner aspect of it. So, I brought it back and the PAX dominated it. I’ll have to increase the counts next time.
The bleacher set I stole from a workout around the same time where the Hoff was Q. I didn’t post at that one, but stumbled across it when preparing my weinke. By the time that was over, the legs felt like lead.
I hope everyone enjoyed the workout and got their money’s worth. If not, please reach out to the site Qs for a refund.
Thanks to Baracus and Double Ds for inviting YHC to Q. The Charge is a great AO with a great group of regulars and site Qs. I highly recommend everyone adding it to their rotation.
Announcements:
None mentioned. Please check Twitter and the weekly A51 email for updates.
Posted by Mermaid for Cane
17 pax at Anvil for a beatdown administered at the hands of Cane. Schedule had site-Q Young Love listed to Q. He is healing up his calf and we needed a pax to step up. Disclaimer given and off we went.
Thang
Warm-up mosey through a few of the many parking lots of this 100-acre AO. Circle up in a lot nearest entrance 4.
COP
SSH x 20 IC
IW x 20 IC
Merkin x 15 IC
Slow Squat x 20 IC
Line up for Indian Run. Through campus out entrance 3. Left and another left on Rae. Left on 51. Back onto campus at entrance 2. Continue to the lot in the front of campus near entrance 1. Line up.
The Beast
Run to first light. 6 x called exercise. Run to next light. 6 x called exercise. Next light. 6x called exercise. Turn around and repeat back to launch point. Full Beast.
Exercises: Merkin, Squat, CDD, LBC, Sister Mary Catherine, Burpee. Plank-o-rama to regroup.
Mosey over to the CHAMPS field pavilion, AKA, the sweatbox.
Bench Set: 10 Jump up or Step up/15 Derkin/15 Dip. Mosey across thoroughfare to parking lot directly across from pavilion to far street light. Line up. AYG back to pavilion. Repeat Bench Set. Plank o rama.
Repeat AYG and Bench Set.
Mosey to Rock pile and grab an exercise rock.
Rock Set
Civilian cadence: 10 curls/10 presses/10 Tri Extensions. Repeat.
Drop rock and mosey back to launch lot for COT.
Moleskin
Strong crew at Anvil today as usual. All men pushed hard through this workout. T-claps to Cane for stepping up to fill the Q spot and give Young Love some needed time to heal up. Enjoyed running through the Beast as it has been a while since last done at Anvil. Never disappoints. Champagne did not wear his form police uniform today, but told YHC that he and Iron Horse are on QC duty and reporting directly to Tiger Rag. #ISI Watch your form and cadence count out there men. Several guys pushing the pace today. Good to have Matlock join us. Thunder Road pushing hard. Garmin had us at 3.0 miles. Very solid workout and effort by all.
Announcements
Mud Run this Saturday, 10/24. If running please pay for transport. f3mermaid@yahoo.com with any questions.
Lorax has his VQ at Centurion on Friday. YHC is taking the morning off to rest up for the Mud Run. Hate to miss this one. Lorax will bring a strong workout. Get out and support him in in his first Q.
9 PAX braved the cold and showed up to warm their bells.
I was the only one in tights, again. I hate being cold, so if it’s below 40, I’ll be wearing tights.
I tried to keep us warm as the temperature was dropping to 33 by the end of our workout. Did I mention I hate being cold?
Warm-up
SSH, IW, LSS, Merkins, Plank 1-arm hold, MTN climbers, 30 2-handed swings
Partner up with similar size bell
Partner 1 run a lap on track, Partner 2 exercise, then flapjack each round:
Round the world with Mary:
Louganis, overhead extensions, Russian twist, flutter press, LBC
NM:
Grateful to lead. Thanks for the opportunity!
Announcements:
Nov 8th Soccer grunge match @ Matthews Sports Complex
Area 51- Turkey Bowl – Thanksgiving morning @ 7:30am, Charlotte Christian.
The gauntlet was thrown down last week by me last week in the back blast about Gamecocks being quitters. Haze almost invoked his site Q amendment of taking the Q away from me. As luck had it he did not. The conversation did turn in the direction of which college would have the most representatives. I believe the Hokies edged out the Mighty Mountaineers but you can sound off in the back blast. I know we had four Mountaineers.
Disclaimer was given since we had an FNG in the group, my little brother and off we went into the dark. We did fellowship pace, although it is hard to tell who is running beside you because it is so dark, until we got to the intersection of rounding run and rounding run. There the Q got some grief about the “Swift” like warm up. I say if it works then everyone should be doing it. I would think that some of us, Haze, would appreciate warming up the calves.
After the warm up the Rounding Run time trail was set. Give it all you got for .8 of a mile. Remember your finishing position so you can be matched up for the next phase. This proved slightly difficult because some pax struggle with remembering their number and the corresponding number when there are twenty four guys. The darkness did not help either. Either way we got it figured out and the instructions were given.
Four rounds with partner one going in the opposite direction of partner two on Rounding Run. Once you meet you do the called exercise. Then you run in the same direction you came with the idea that the faster runner will get the challenge of the extra mileage. You meet back with your partner at the intersection of Rounding Run and Rounding Run. There you do five merkins and then set out for the next round.
Round one five 180 degree jump squats.
Round two five sit ups while partner holds plank on feet.
Round three five partner merkins.
Round four five burpees.
Mary is started while waiting on the six or a car that may or may not be coming down the road. LBC and Freddie Mercury was called.
Mosey to the intersection of Woodfox and Rounding Run for some suicides. Run from Rounding Run down Woodfox using the first three light post as your turn around. Wait for the bus to pull through as the six returns.
Now running down Woodfox you alternate between light post doing mosey then AYG between each light post until you hit Strawberry Ln. Wait on the six and then head over to the parking lot of the AO for gasers.
I think we did ten AYG about 100 meters a piece.
Done! Minimal complaining.
Moleskin: I have not had the opportunity to post at #F3FastTwitch in a while since my wife is working some Tuesdays now. It is great to see how many guys are coming out each week. Hopefully some of the new pax will be willing to lead soon. Basically you just run around for an hour. It is not that hard.
My bad on not being detailed enough on the first round about running back the way you came. Those that did not do that should apologize to their partner.
Joker is always pushing it out there. The usual crew up front today. It is exciting to see how fast so many pax has gotten faster over the past year. Not nearly as many pax holding their knees after rounds.
It is great seeing Utah continuing to come out to one of the hardest workouts in the region. It is a great testament to the guys that got your come out and keep encouraging one another.
Chelms was up to his usual false starts. It is always fun to see how he can cut corners. #creative
Personally speaking it was great having my brother post for the first time, Niles. He said he was sore but really loved it. Might even get him out to the Maul tomorrow.
Thanks for the opportunity to lead as usual TL and PH.
Everyone enjoy their day.
Announcements: Haze and Simba are starting a group to explore and learn about what it means to be a Christian. 12:00 Midwoods BBQ in Midwood. Hit up Haze or Simba if you are interested.
Mudrun link for payment for the buses is up and needs to be paid pronto.
Twas brisk this morning. Here is what we did:
Partner up (similar weight distribution)
Run to HT. STOP at the entrance and do 5 dumbocrats each
Continue running to colony and take a right onto Colony.
Stop at the next three (3) entrances to the shopping center with 5 dumbocrats each.
At the last entrance (far entrance to doctor office) turn in and run to parking lot for:
-10 Burpees each
-Wheelbarrow across doc office parking lot.
-At end of lot, do 25 monkey humpers
-Run to fountain for 25 dips, 25 derkins, and 25 jump-ups (don’t fall in)
-Run to HT, Partner carry from HT to 5/3 bank
-At 5/3 bank, 25 WWII sit-ups each (partner 1 planking on partner 2 feet)
-Run from 5/3 bank all way back to start and repeat
Moleskin:
Every group got in 3 full circuits with the lead groups pushing 4. We got in:
-20 dumbocrats
-30 to 40 burpees
-75 to 100 monkey humpers #SwiperFavorite
-75 to 100 derkins
-75 to 100 dips
-75 to 100 jump-ups
-75 to 100 WWII sit-ups
-100 yards of wheel barrow/each
-100 yards of partner carry/each
-2.7 miles of running
This was fun. I still think 5 circuits is doable though. Swiper and Kirk decided to take the long way back to start after round 1 for some extra dumbocrats, #GoodListeners, otherwise they might have gotten 5 in.
It was nice to do a workout in a fully lighted area. Also, didn’t realize until now, but there is a Doc Brown clock at HT #1.21Gigawatts! (https://www.youtube.com/watch?v=I5cYgRnfFDA).
Voodoo is getting faster and we all see it. Really disappointed Sundancer did not merlot. I thought I might have had him with the full sit-ups. Next time.
The water looked cold in the fountain. Glad no one fell in. Although, Kirk almost took a shot to the face when the fountain came on at 6:09.
Full sit-ups hurt. I thought my partner Daisy was going to merlot during the first set but thankfully he was just clearly his throat. Speaking of Daisy, he was pushing hard out there.
I am officially putting an APB out for Brushback. We miss you #HeartHandSymbol.
Geraldo and A-bomb were FNG’s to SOFAWIB. Welcome! You guys were crushing it.
Announcements:
Voodoo has the Q at The Charge tomorrow.
Save the date for the A51 Christmas party at Sardis Country Club on 12/12.
3rdF Rally Point is every Monday at 6:30 at Dunkin Donuts at Rea and Colony.
What: “Thrive” bootcamp
When: Tuesday 10/20/15
Where: Chestnut Square Park
320 Chestnut Pkwy
Indian Trail, NC 28079
https://goo.gl/maps/TQQFP1FGosq
6 beasts pushed their way through my festival of pain in this sports themed workout!
COP disclaimer given
SSH x 20
Mt Climbers x 20
Hillbillies x 20
Mekin suicide reverse ladder
20 @ 1st tree
15 @ 2nd tree
10 @ 3rd tree
5 @ 4th tree
………Mosey to center of the sports complex
Station #1 Bleacher Brigade
Dips x 25
Derkins x 25 on the basketballs or handles
Low squats x 25
CDD x 25
Station #2 Basketball Burpees with Tennis Ball touches
Burpees with a basketball x 10
Tennis Ball touches x 40 (20 each hand)
Station #3 Balls of your feet!
Jump rope x 100
Over Head kettle bell press x 25
Station #4 Step up or Chin up
Step ups x 20 each leg or 10 chin ups
Station #5 Bowling Ball Bear Crawl
P1 vs P2 —Bear Crawl up and back pushing the bowling ball
Station #6 You bought the Cheap seats!
P1 vs P2— Climb/jump to your seat in the nose bleed section X 30 step ups x 3 rounds
Station #7 Quick-Sand- trap
P1 vs P2—Grab 1 golf ball out of the bucket and run to the next sand volleyball court
and drop it on the ground or in the bucket if it started on the ground x 10
Plank around the Roses– clockwise and repeat counter clockwise
Hands of Time 10X each of 3 rounds—remaining time
——COT and Name-o-rama
I had the pleasure of taking us out in prayer!
Yes, this is late. My apologies.
Here is what we are doing:
Partner up (similar weight distribution)
Run to HT. STOP at the entrance and do 5 dumbocrats each
Continue running to colony and take a right onto Colony.
Stop at the next three (3) entrances to the shopping center with 5 dumbocrats each.
At the last entrance (far entrance to doctor office) turn in and run to parking lot for:
-10 Burpees each
-Wheelbarrow across doc office parking lot.
-At end of lot, do 25 monkey humpers
-Run to fountain for 25 dips, 25 derkins, and 25 jump-ups (don’t fall in)
-Run to HT, Partner carry from HT to 5/3 bank
-At 5/3 bank, 25 WWII sit-ups each (partner 1 planking on partner 2 feet)
-Run from 5/3 bank all way back to start and repeat
Goal is 5 full circuits. Stop at 6:10 and meet at round about for an AYG 1/2 mile sprint back to OP.
This should be fun.
The Thang:
Run to the darkest, coldest, wettest corner of the AO just to get the PAX thinking and to do a little recon on the conditions on this side of the AO.
Some butt kickers, high knees, shuffle and backward run right back to the cars
COP (IC):
SSHx20
IWx20
Squatsx20
Mtn Climberx20
Find teams of 4 (or 5) for some dueling loop Mud Run training
TM1: Run “small” loop around soccer fields
TM2: Merkins
TM3: Run “long” loop around school
TM4: Lunges
TM 1,2,4 were supposed to bear crawl when they reconvened waiting for TM3, but more on that later
Rotate until everyone takes each station 2x
Mary (IC)
LBCx20
Flutterx20
HTHx20
Freddie Mercuryx20
Mosey to the wall (near playground)
Peoples’ Chair with 50 arm raises – 3x through
Some butt kickers, high knees, shuffle and backward run in the front lot then AYG right back to the cars
Announcements – read the weekly email and Twitter
NM:
1) Unknown before the workout we celebrated 2 trips around the sun today (Salt Lick and YHC) with our double loop duel. Same birthday and year. In a group of 13 the odds of 2 people having the same birthday are about 22% (https://en.wikipedia.org/wiki/Birthday_problem). I’ll leave it to someone better at math than I to say what the odds of sharing birthday and year look like.
2) You can workout in an AO for years and still learn something. I always assumed that the park loop was shorter than the school loop at MRES – today we proved 8x that they are basically the same length. The benefit to the PAX was that we avoided the bear crawls in the wet, nearly frosted over grass
3) Always an honor to lead
Preblast for Fast Twitch
Meet up at SCMS with a departure time of 5:15am! Warm up run to the start of the Rounding Run Loop. Quick stretching before the main event.
First lap is a time trail around Rounding Run. Remember your finishing order because it will determine how you are teamed up. First pax will be paired with the six, second with the second to last and so on. We will count off before we run so you can remember who your partner is after you cross.
After the time trail the event starts. Partner one starts off in the opposite direction of partner two. Stop when you meet in the middle for the called exercise. You will do another exercise at the beginning of the loop so a total of two exercises per round. You keep running until 6:10 when you return back to the AO. Always do hand release merkins at the start of the Rounding Run Loop intersection x 5.
First round is partner derkins x 5.
Second round partner sit ups while the other partner planks. Hand slap each time the partner does a sit up x 10. Try to alternate your leg off the ground for the partner in the plank.
Third round partner double burpee hand slap x 5.
Fourth round 180 degree jump squats x 5.
Repeat the cycle until time is up.
That is all.