At 0515 on Tuesday, 12 PAX took to the Bull Ring at the Ballantyne Corporate Park for the weekly Speed workout known as Swift.
The THANG:
Moleskin:
Announcements:
12 fine gents decided on KB’s for a Tuesday morning pain montage.
THE THANG
Disclaimer
20 two handed swings
15 SSH
15 IW
10 two handed swings/10 Overhead presses
8 two handed swings/8 Overhead presses
6 two handed swings/6 Overhead presses
4 two handed swings/4 Overhead presses
2 two handed swings/4 Overhead presses
Back up the ladder
10 right handed lawnmowers (???) in cadence
10 left handed lawnmowers in cadence
20 two handed swings
Over to the cones
Round 1 – 50 two handed swings and 10 burpees on each of the 5 cones in 5 minutes
Round 2 – 50 tea baggers and 10 air squats at each cone in 4 minutes
Round 3 – 50 high pulls and 10 diamond merkins at each cone in 4 mins
Round 4 – 50 alternating swings and 10 Carolina Dry Docks at each cone in 3 min 30
Round 5 – 20 Louganis and 10 heels to heaven at each cone in 3 mins
Round 6 – 5 two handed swings sprint to cone 1, 10 two handed swings sprint to cone 2, 15 two handed swings sprint to cone 3, 20 two handed swings sprint to cone 4, 25 two handed swings and sprint to cone 5
4 minutes of mary.
COT
YE OLDE NAKED MOLESKINE
A light yet strong crowd out at Skunkworks this morning. YHC was not sure if I could even Q due to a limp wrist obtained at last weeks smokefest from Busch. Having donned the Haggis style MMA gloves it was time to get to work with all merkins done on the fists. During the COP it was very obvious that there is a large difference between the Queens English and the American version:
Q: “Next exercise is…..the lornmowa”
Pax: “The what?”
Q: “The lornmowa.”
Pax:….crickets
Q: “This!” (showing the demo)
Pax: “Ohhh the larrrnmowerrrrr”
Q: “That’s it chaps. Let’s get to it.”
After the extended warm up (and seeing Harley grimace on the overhead presses) it was time for a lung buster combo. Opening round of 50 swings and 50 burpees looked great on paper and easy to complete in 5 minutes but was I wrong? After two or three cones it turned into a stagger between sets as the clocked ticked down. Hats off to most of the lads for getting it in and to Chanel for bouncing back from injury and crushing it along with Freedom and his gorilla bell. Fireman Ed was either counting by twos or he has just turned into a KB machine as he was leading from the front.
Good stuff from Witch Doctor and Blazing Saddles who are on a roll now after several weeks of consistent posting.
Thanks for allowing me to lead.
BD
Announcements: Gladiator training in Union Co this weekend
25 of South Charlotte and South Carolina’s toughest showed up at SCMS this morning ready to grind. In the heir of transparency, YHC posted a preblast yesterday outlining what was on deck. The pax either missed the post or threw caution to the wind and came ready to grind.
The Thang:
Mosey to top of Windbluff (corner of Windbluff/Raintree Ln). This is the center of the tripod.
Leg 1- down Windbluff, up opposite side stopping at yellow 20mph curve sign.
Leg 2- right on Raintree Lane towards 51. Right on Smokerise to the dead end.
Leg 3- cross Raintree Ln back down Rounding Run to the base of Rising Meadow.
At the center of the tripod do 5 HR merkins. At the end of each leg do 10 sumo squats, touching the ground with both hands.
Complete all 3 tripod legs and return to the center. That’s 1. Repeat until 6:05.
Obligatory Indian run 0.7 mi back to campus.
NMM:
Speed was on display today. LOTS of guys out there getting faster. A51 is shaping up to have a strong showing at BRR next month. Not sure the team stats, good representation from Free Range and Flattnin’ the Hills. Radar was noticeably absent. Not sure if he’s in taper mode yet.
Most ended up hitting more than 6 miles this morning. A potential record high of 7.3 miles in 60 minutes by a ski bum may be tough to top. Van Pelt’s Fitbit said we climbed the equivalent of 80 flights of stairs. Not many buildings in town you can replicate that.
No surprise to see the ski bum holding his usual spot out front. Brady put up a strong fight and wasn’t far behind. Beaker, Fletch, TR and Bout Time were pushing the pace as well.
T-claps to our brothers Funhouse and Jekyll from The Fort making the trip north for a dose of the Tuesday’s fastest hour in South Charlotte. Both were crushing the pace today. BOLO for a clowncar to Tega Cay soon.
Lots of other guys out there grinding it out and getting stronger. Huge peloton group had their smokeboots on today.
Glad to see some tanktops out there this morning – Fletch, Runstopper, Soul Glo, I see you. Ironsides had an awesome tank top on but it didn’t make an appearance until the COT. Thanks for supporting the #TanktopTuesday cause.
Prohibition, Mouth, Glass Joe, Jekyll all posted Strava PRs on the wicked incline on Windbluff.
T-claps to TR for keeping the pax up to speed on the latest from the veterinary science of feline gastroenterology.
Thanks to the site Qs in absentia this morning for the opportunity to lead. FT is a great example of a love/hate relationship. Everyone out there today got stronger.
T-claps to Glass Joe for taking us out.
Announcements:
Sign up for F3 Golf.
6 men threw a lot of punches on Monday morning.
YHC had been out sick all last week and so was itching for an F3 session. As a result, Fight Club had a bit more bootcamp than usual this week.
We started with a quick 10, 20, 30 routine: 10 pull-ups, 20 merkins, 30 sit-ups, then a run around the parking lot. Repeato 3 times.
Head to Loch Ness: gloves and pads on: one round punching, one round holding, one lap around the lake. This was repeated many times with high intensity until approximately 6:05.
Line up on grassy area: 10 merkins, 20 toe tapper crunches, sprint to other end. Repeato in reverse. Then 10 heels to heavens, 10 burpees, sprint to other end. More sit-ups, then plankorama, then 15 merkins, then sprint to other end.
Done.
– Solid showing this morning from the Fight Club faithful. Come and try this workout. It is not what you think, but it sure does hurt.
– In his first ever time doing a boxing workout with younger brother Doubtfire, Haggis was dismayed to find that not only is Doubtfire younger, taller, and faster; he can also punch harder too. That sucks.
– Thank you all. It is always a pleasure to lead and work out with this group. Thanks especially Chipotle for making Fight Club a success.
28 or 29 pax posted at Stonehenge at 5am for the Roshambo option of Southern Discomfort. The CSAUP started early as 6 or 7 pax jumped in the back of Ductwork’s truck and hurtled down 485 towards Ballantyne from Matthews Elementary (Peak 51).
At 5:45ish, the Roshamboers rolled into Centurion and were greeted by about 40 or so Swift Kickers and Sack Tappers.
Won’t rehash all the details, but will point out just a few observations and the pax can chime in with any other anecdotes.
* 2nd F was great and it was a cool sight to see 70ish pax heading down 51 with the shovel flags.
* Got a lot of horn-tapping love from cars as we made our way from AO to AO. #merica
* Sorry the distance was a little off for the 3 options…didn’t factor in the mileage at the AO’s themselves….but made it more noteworthy for all the pax doing 8+, 14+ and 17+ miles
* T-Claps to Urquell and Borat – FNG’s for a CSAUP event like Southern Discomfort – that’s strong!
* And special welcome to Walker from The Fort, Whoopee from The Gas House and Abacus-Metro. Also had some pax from MECA (Mint Hill).
Please chime in on the Comments to add some much needed flavor to this backblast.
Thought it was a great event, and we’ll definitely have to do it again next year.
Let MallCop know if you want a t-shirt. If we get at least 12 takers, we can do another order.
Billy McMahon: Whoa, guys, where’s all this hostility coming from?
Stuart: Where do you think it’s coming from, you big tree. Two fifths of our team is made up of two old guys who [run The Wiggler]” **
Don’t be so hostile, come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – old guy pace…
** The Internship
With Southern Discomfort right around the corner, YHC knew the attendance would be light – it just ended up being lighter than expected.
2 SOBs – who weren’t going to be doing Southern Discomfort decided to deny the fartsack and post at The Brave.
YHC had several different options of workouts in mind, all depending on who and how many pax showed up. With only one other than YHC, all were scrapped and an old faithful was used.
The Thang:
Loch Ness Loops:
1 Lap around Loch Ness
1 exercise lap – with exercises at the two patios and the picnic tables – 10 derkins, 10 jump ups, 10 dips, finish lap.
2 laps around Loch Ness
1 exercise lap – 20 derkins, 20 jump ups, 20 dips, finish lap.
3 laps around Loch Ness
1 exercise lap – 30 derkins, 30 jump ups, 30 dips
3 laps around Loch Ness
1 exercise lap – 40 derkins, 40 jump ups, 40 dips
2 laps around Loch Ness
1 exercise lap – 20 derkins, 20 jump ups, 20 dips, finish lap.
1 Lap around Loch Ness
1 exercise lap – with exercises at the two patios and the picnic tables – 10 derkins, 10 jump ups, 10 dips, finish lap.
Finished.
NMM
Thankful Crabcake decided he needed a 60 minute workout today, otherwise YHC would have been running around the lake by myself.
Lots of good 2nd F.
Solid work Crabcake – total approx 5.4 miles, 120 derkins, jump ups, dips.
Thats all YHC has.
Announcements – had to be there.
Champagne Out.
With BRR training in full swing, we’re doing something completely different this week at SOFA WIB – we’re going Nascar style and turning left out of OP to run the mile down to Providence Lane West. For those unfamiliar, this half-mile long road has a slight hill with five side streets.
Route: Strava map – love the elevation graph
Mosey down Providence Lane West and complete the following at each side street: 20 jump squats, 20 merkins, 20 knee ups (A little twenty twen twen). 100 of each per trip.
At Lancer, turn around and run up to Rea (no stops – this is a pure run / AYG up the hill). Repeat.
Complete 3 sets #stretchgoal, or at 6:06, run back to OP. First one back leads Mary until all are back.
Total of +/- 5.3 miles with some decent elevation change, 300 jump squats, 300 merkins, and 300 knee ups, if completed.
Disclaimer given (and evidently a fine one at that based on all of the unsolicited comments from the peanut gallery), and 28 men started their week off right.
Warm-up
Mosey to track and halfway around; Gather in middle of football field
Star (Merkins x5 in the middle)
Plank work (active recovery)
Recovery Lap (sprint the back straight if so inclined)
7s across football field (Merkins/Squats)
70-yard Relay (3 man grinders) on track’s back stretch
Mosey to restroom facility
People’s Chair with arm presses x50 (Active recovery)
Mosey to parking lot. Form of a circle for Mary (LBCs, Flutter, Freddie Mercury, Plank)
Done
Moleskin
Does anyone remember the scene from Bull Durham where Crash Davis (Kevin Costner) creates a man-made rain delay by turning on all of the sprinklers on the baseball diamond and letting them run all night? Well, the football field at SCMS felt very similar to that this morning. For a place that hasn’t had any significant rain over the past month or so, that thing was a swamp (#headsupforQwouldhavebeenappreciated). Fortunately the men of Base Camp are just that – men, and didn’t let a little mud stop them from a getting in a solid workout.
It was a great morning to be out, and a better way to start the week. We did a lot (and I may have actually missed a few things in the write-up above). Planning a moderate workout that can challenge the varied fitness levels is a challenge, but the men of Base Camp again proved their metal and were strong throughout. I hope everyone got something out of this morning. No 10-counts were administered and all survived. YHC considers his job done. Thank you for the opportunity to lead – ALWAYS a privilege.
Kudos to Simba and Baracas for the 1.5 mile pre-run. Great 2nd F with you gentlemen this morning. Gummy, nice 25-yard sprint from your car. #overachiever
Announcements
HDHH Wednesdays at The Lodge
Last night I reached out to some F3 friends to try and outsource this workout. I used some recommendations (go to a playground, run, etc.). Also, none of those F3 Friends showed up. I have no F3 friends anymore.
Run to Carmel Pres.
–SSH x 20IC
–Merkins x 10IC
On Playground at church:
–10 derkins
–10 dips
–10 jump-ups
–10 pull-ups
–Repeat
Run to Mullens Ford Rd.
–5 Diamonds at every street light on right or left side and plank at stop sign at end of street (10 lights or so)
Run to Ben & Jerry’s shopping center
On wall in parking lot:
–Derkins x 10IC
–Dips x 10IC
–Derkins x 8IC
–Dips x 8IC
–Derkins x 6IC
–Dips x 6IC
Beast in parking lot (6 exercises at 3 lights and back to start)
–Squats
–Merkins
–Monkey Humpers
(cut short because of all the 189 empty parking spaces at 6am, a car chooses to park directly in the middle of where we are running)
Exit by Ben & Jerry’s and run up Valencia Terrace
–10 jump squats at each speed bump or stop sign (5 stops)
–LBC’s x 20IC at top
Left on Sharonview, left on Manor Mill, and stop at Atleigh Ct.
–7’s on Atleigh Ct. (Burpees at bottom and Diamonds at top)
–Flutters x 20IC
–Russian Twist x 10IC
Run back to Carmel Park
NM
Small crew today. Lots of guys on vacation or taking a day off from Southern Discomfort or they all went to Basecamp (28!). So, because it was a small/fast crew we went way off campus. 3.55 on the milage with lots of stuff mixed in on the way.
The Monkey Humpers were a huge hit. Especially under the lights in the parking lot. Dear Abby crushed them. Not sure if that is something you want to be stellar at though.
The derkin/dip combo was supposed to go all the way down to 2IC but my arms were shot after 6IC. Also, the jump squats up Valencia was not the best decision.
Bout Time and One Eye were out front the entire morning.
Penny Packer and Pothole getting faster and stronger each week.
Film Festival, Snoop, and Chappy talked the whole time. They had a good conversation going during the derkins/dips about how dog groomers make tons of money (or at least more than Snoop). Chappy said he was going to start investing the dog grooming business. The ROI is said to be around 32.45%, even higher if you can get the Golden Retrievers to frequent your place.
Great to have Skywalker and Snowflake out there this morning. They are machines and just get it done. Seriously though, Skywalker has a fake hand.
Runstopper showed up for the COT only. Actually, he rolled up late after his morning “rituals” took longer than expected and never found us. I’m sure he just knocked out a few hundred burpees while he waited for us. No big deal.
One Eye joined me on the 1.9 mile pre-run. We ran down Colony to Sharonview and back.
Annoucements:
Cuda Run is every Thursday at 7:30 from Foxcroft shopping center. 4, 6, and 8 mile options.
Ghost Runner is every Thursday at 7:30(??) from Aboretrum.
I am looking for new F3 friends. If you know of any, please send them my way.
Snoop has the Q next week at DMZ. He always brings the pain.