Come celebrate an hour of misery on #TanktopTuesday at Area 51’s fastest (and hilliest) Tuesday workout: Fast Twitch.
The Thang:
Mosey from campus 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.
Let 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.
See you at 0515. Lace ’em tight.
Six men on the fields of Outland for this am’s beatdown
The Thang
Mosey to Shovel Flag for Warm up COP
Mosey to Rock Pile, pick a manly sized stone and a partner
Hillwork
Indian Run from SVMS over to SVES. Hat Trick, so named for his love of soccer, brought his soccer ball so we put it to good use. Front of the line kept pace moving along with the soccer ball and passes to the sprinter as they take the lead. Here it was evident the some of our PAX have some skills and some (YHC) do not…
Pick a column or piece of wall
Mosey over to Shiloh Elem playground
She Hate Me x 8 mins
6 MoM
Indian Run back to the SVMS
COT
Moleskin: With some of the PAX participating in the Southern Discomfort and several gone for summer break the numbers were small this morning. Our site’s host SVHS added an extra obstacle to the practice field, on which we spend some time every beatdown. Sand. They’ve laid sand in the many holes on the field, giving it a feel on running on the beach. This provided an extra level of O2 deprivation while doing sprints. Even with sand filled shoes following the sprints at the practice field everyone present made a strong showing. FNG “Mean Green” showed that he’s got wheels and a good pit crew in case of a blow out (See above for some additional details.). Dream went for extra credit this a.m. by biking to and from the beatdown F3strong. Good work all.
SITE-Q NOTE FROM SLIM FAST: Tawny sent me his Back Blast late Friday, and I epicly failed to get it posted until Sunday PM. Please forgive!! Excellent Q from Tawny for his first solo mission!
As recapped by Tawny:
It was an honor this morning to Q my first full workout! Up until this point I’ve only co-Q’d. The humidity was at a ripe 94%, so thanks for everyone bearing the vaseline morning air.
The Thang:
Stretch
Mosey to side parking lot Merkins x 10
SSH x 10
Merkins x 8
Imperial Walker x 10
Merkins x 6
Mt. Climbers x 10
Merkins x 4
Low Slow Squat x 10
Merkins x 2
Suicides (partner up and each team grab a rock)
One partner run while other does called exercise
Round 1 – Arm Curls
Round 2 – Shoulder Raises
Round 3 – Tricep Raises
Round 4 – Low Slow Squat
Mosey to back parking lot.
Starfish (OYY)
Run to corners, and after each called exercise return to the middle
Middle: 10 Squats
1st Corner: 15 Merkins
2nd Corner: 15 Lunges
3rd Corner: 15 Imperial Walkers
4th Corner: 15 Jump Squats
Rinse and Repeat (increase middle exercise to 15 squats)
Mosey to wall:
3 minutes on the wall (legs were burning!)
Rest for 20 seconds
1 minute while doing arm raises
Mary:
LBC x 10 Protractor
Thanks to all who came out in the sweltering heat!
Great sendoff from Insomniac!
Five Weddington Warriors posted for a weekend wakeup call that looked something like this:
COP In Cadence
SSH x 25
Merkins x 15
Squats x 20
Imperial Walker x 20
Lunge Jumps x 20
Run around right side of school to courtyard
Wall Derkins x 15
Box Jumps x 15
Feet on Wall Crunches x 20
Run around school to back porch
Wide Arms x 15
Box Jumps x 15
Dips x 15
Run to rock quarry, lifting IC
Curls x 15, Tricep x 15, Overhead x 15
Rinse & repeat w 10
Run to bridge. Bear Crawl 1st half, Lunge Walk 2nd half.
Run to concession stand.
Box Jumps x 15
Dips x 15
Derkins x 15
Indian Run around track, lap and a quarter to Visitor’s bleachers.
Bleacher Run up and down each railing, finishing at top.
People’s Chair
Merkins x 15 IC
Box Jumps x 15 IC
Dips x 15 IC
Run to Middle School porch
Heels to Heaven x 25
Flutter x 25
American Hammer x 15
Bicycle x 15
Run back to track. Bear Crawl 25 yds, Crab Walk back.
Tempo Runs: 1/2 lap at 60%, 1/4 lap at 80%, 1/4 lap at 100%.
Repeat
LBCs so Q can catch his breath
Back up to top of Visitor’s Side
People’s Chair w Air Presses
Derkins x 15
Run back to concession stand
Step Up x 10 per side
Wide Arm x 15
LBC x 25
Run back across bridge
Incline Merkins at rail x 10
Run to front of school
LBC x 50 IC
Dolly x 15
Moleskin
Between vacations and Southern Discomfort, we had a lighter crowd today, but everyone brought their A game. Crowbar crushed the Tempo Runs, Kevorkian couldn’t get enough Dips and Derkins, Camacho and Transporter are just plain strong.
It was a good tour of the facilities, and just a plain old Bootcamp beatdown.
YHC always feels privileged to lead this group. Also ready to share the reigns with others, so step up and claim a weekend to Q. I can split the lead with anyone who hasn’t led before, no experience necessary. #maleleadership
Continue to keep Heather Meyers in your prayers, as she undergoes surgery Monday August 3rd for removal of breast cancer.
With the inaugural Southern Discomfort underway elsewhere in the gloom of South Charlotte, five PAX remembered that August 1 means football. Here’s how we honored tradition.
Frehley’s Comet Q
Mosey from the launch point with a (bright orange, rather garish, Clemson) football. Toss said gaudy football among the PAX, hot-potato-style. If anyone drops the ball, stop for 10 merkins. Due to the fact that at least one of us is a former lineman, many merkins were accomplished before the warm up.
Circle up. Perform SSH, squats, and a few other exercises while still tossing the pigskin. More merkins. Finish with a round of merkins while holding one hand on the ball. Frehley likes merkins.
Run down toward Loch Ness, stopping intermittently for whatever the heck Frehley dreams up as he goes. We had a people’s chair, we ran a few pass routes, and we indulged in general spontaneity. Finish at the exercise trail for dips, supine, pull-ups, and “bunny hop.”
Loogie Q
Run up to the grassy bank of Loch Ness, where cones, blocking dummies, and a homemade chute were waiting. Start with some traditional sprints, carioca, and backpedal. Then some agility testing with a shuttle run. Move on to a tackling form drill (invented by The Worm) where each PAX would charge a heavy bag, perform a proper lifting tackle, and carry the bag to the next PAX awaiting their turn. Finally, practice firing off the ball by lining up at the chute, firing off low and hard, and hitting a heavy bag held by a PAX on the other side. #August1Tradition
Finish our football camp with a series of 1-on-1 passing drills. Try to get open by faking out your brother without overrunning the QB’s arm. Did I mention that at least one of us was a lineman? The tall, wet grass and gloom added to the challenge.
Return to the launch point for some around-the-horn Mary.
MOLESKIN
August 1 will forever be a Red Letter Date on YHC’s calendar. We couldn’t let the occasion pass without playing some football. However, with so many of our brethren running the streets in Southern Discomfort, we were a little short on bodies. We made the most of it, though, and Frehley’s “I’ll think of something” planning technique was quite helpful today. He’s really not that bad if you give him a chance.
The Commish was in his element in the form-tackle drill. He’s spent weeks, months, and years training and then teaching Heads Up Football techniques. It was nice to see proper form on display.
It turns out that Puppy Luv has some moves. Now you don’t have to be a young Jerry Rice (or even a young Jerry van Dyk) to burn most of the rest of us, but you can tell he’s caught a few balls in his time. I think he may still be laughing after saying “Loogie, throw it deep to me.”
There was only one rule put forth when we got to the chute. That rule was “Don’t break Coach Loogie’s chute.” We were not all successful with complying with that rule. I’m looking at you, Vuvuzela.
YHC personally enjoyed hitting the bags. We spend so much time running that it is nice to knock something down every now and then. Thanks for indulging me, brothers.
No announcements, a nice take-out by Frehley.
30 Swings
30 seconds of jogging from side of parking lot to top of hill
30 Merkins Civilian Count
30 seconds of single leg squats R
30 seconds of single leg squats L
30 seconds of burpees
Do that 3 times
30 High Swings
30 Seconds of sprints from side of
parking lot to top of hill
30 Merkins Civilian Count
30 seconds of single leg squats R with bell
30 seconds of single leg squats L with bell
30 seconds of burpees
30 Two handed KB Press
Do that 3 times
Few minutes of Mary thrown in for a breather
30 High Swings
30 seconds of sprints
30 Merkins Civilian Count
30 seconds of burpees
30 Two handed KB Press
Do that 3 times
It was a pleasure as always, thank you Harley! It is never good to go on an F3 workout hiatus for about a month and then come back to Q Skunkworks. It was very painful, so painful that after the workout was over I was talking with Blazing Saddles and the lightheadedness set in and it was time to exit the conversation before I fell over. Hope the rest of the pax got their monies worth…I sure did and was paid for overtime.
Please pray for our brothers whose marriages are suffering, the enemy knows that if he can separate a family with children, it has a profound generational affect on his scoreboard. Let’s be authentic in what is happening in our lives, lean on our brothers for wise counsel and guidance, and be there for a brother whenever need…nothing is more important than that other than our knowing who Christ is and what He has already done for us.
God Bless
He is named The LATE Show. Emphasis on Late. Like really late. 42 minutes of a 45 minute workout late. Nevertheless, with the options of do nothing or do stuff, we chose to do stuff.
The Thang
2 Hairband Miles
COP
SSH IC x 20
IW IC x 20
Merkins IC x 10
With no sign of the Q still, time to make up junk so to the hill we go.
11s w/ planking until both are done.
Round 1: Burpees to Merkins
Recovery Hairband Mile
Round 2: LBCs to Reverse Crunch
Round 3: Squats to Calf Risers
The LATE show arrives during round 3 to take his shaming like a man.
Mary:
Some weird planking exercise called by The Late Show
COT
Thanks to The Late Show for the prayer especially around thankfulness of waking up even if late
Moleskine
Strong work by Hoodie today. Glad to have you out there. Sorry about trying to have #mumblechatter midway through the 11s. Figured it would get your mind off the pain those burpees caused. Instead I got you out of breath. Wise to shut me down with a ‘I can’t really talk right now.’ LOL
The burpees to merkins were a bad idea to start 11s. But ended up being a good idea for something on the fly.
And thanks to The LATE Show for coming out however briefly.
(Posted on behalf of Picasso. Tardiness is all responsibility of Abacus.)
Shovel flag was planted early this week as Abacus showed up for a pre-run prior to start of this week’s edition of Area 51. Passed Picasso and the 2 FNGs (Hoot & El Guapo) he and Croissant brought along, but no one elected to join YHC for the run back to McKee Rd Elementary. Saving it up for the main event.
With everyone gathered at the launch point Picasso indicated it was 0700 and led us out for the start of his 60 minute beat-down. Ensuing smokefest went as follows:
Let’s Get Warm:
Burpee Relays:
Rocky Round Robins:
Return the rocks and double-time back to launch
COT
Moleskin:
20 PAX assembled prior to 1930 on Thursday at the ABC Lot at the Arboretum. 2 more Late PAX grew the group to a solid 22.
Most were doubling down from Run, Bootcamp, or 0.0 workouts earlier in the day. All in the name of 1st F BRR Prep, 2nd F run and post activity Happy Hour, 3rd F spiritualize not through hallucination but through connection, but all were crazy.
Why Crazy? Well, here’s the weather report from the last 3 weeks at 1930 on Thursday:
This started as two groups (4mi, 6mi) with all deciding that Reverse Course was in order. Comments beforehand on the Reverse course idea:
Who was right? Let’s just say Hairball, perhaps because he knew it was #nosmart and was a no show, was way off.
It started off as a nice 1mi downhill group run for both the 6mi/4mi course, albeit with the occasional “car up”, PAX noticed things like there’s an actual golf course along the route with real golfers, birds chirping, and babbling brooks. This is normally the last 1.0mi of the course where you’re so focused on the end, nothing comes into view but about 10yards straight in front of you. #smart so far. Radar was pushing the pace. However, what was serene, quickly turned ugly with the climb up to 4 Mile Creek Rd. Spurned by Turkey Leg, Swiper (newbie on the course), and Mr. Brady, the 6milers went Right, and the 4 milers were left with more of the hill.
“Uphill becomes Downhill” – you don’t tend to notice a downhill as much as an uphill, until you turn it around the other way. What you enjoyed before, turns into a bit of a nightmare. It’s like a whole new course.
“Just wait for Whitethorn” was TurkeyLeg’s prophecy, and he was right. This is normally the part of a nice cruise, but let’s just say it was a long and never-ending climb. Relief was not found until Providence.
“downhill on Providence #smart” NOT. When you realize that there is an equal climb the other way, the only benefit was perhaps an increased breeze from the cars coming toward you. By the end of Providence onto Windbluff, it was pure will power to make it home. It was at this point Mr. Brady pulled away from Swiper, TurkeyLeg, Fletch and a large group following just behind, to make it a Mr. Brady solo run from there.
End in sight – when the 6mi group got back to Windbluff and Raintree, there’s a decision to make on the Reverse course to head up Raintree about 0.4mi to home with the 4mi group, or to zigzag across to Rounding Run for 1.4mi more. Either it was a claim of ignorance of the directions, which can be believed from Scabby and Bear Naked, or because the end was in sight, but many of the PAX broke off for home. Mr. Brady, Swiper, Turkey Leg, and Fletch were in the zone (or delirious), so they continued on Rounding Run.
“long flat along 51” – normally a nice 2nd F pace in the first mile, this became a death march with the last 0.6mi with each PAX checking over his shoulder sure he was about to be overtaken by a dog walker. The traffic light at Raintree was a welcome sight, but it seemed like it would never get there.
“bunch of naked guys, where are the women” – as the 22 PAX sweat it out in COT and started to disrobe (pretty sure Mr. Brady was just in a towel by that point), pedestrians / teens / punks walking by on Hwy 51 at COT threw some interesting comments our way. Either their vision was bad and they didn’t notice that 22 guys outnumbered their 5 to 6, the PAX were just too tired or unwilling to make any comments or movements toward the punks, or because it would have ruined a nice 2nd F planned at Vitners, we let it go. Got to think of something to say to EH them next time…
Thanks to Checkpoint taking us out in the most stifling and sweaty ball of man so far!
101 degrees men. You did it!
4.6 – 0.4 to home
In ancient times the Centurion was chosen for his expertness in all exercises and readiness to act when given orders, rather than talk. Men of skill and action. 14 pax fit that bill today at Charlotte Catholic HS for the weekly Centurion installment. YHC simply does not learn from previous errors in judgment when the famed buffalo chicken wing is involved. Char Bar 7 offers these tasty fowl pieces fried in fat and served as hot as possible at the low price of 60 cents each on Thursday nights. 12 of the hottest wings YHC has ever conquered made their way down the pie hole. Once again, the Q with twisted bowels, we launched to explore this vast AO.
Thang
Brisk mosey from launch lot to the top of the parking deck. Full moon in the sky.
COP
SSH x 15 IC
MC x 20 IC. Hold plank.
Alternating knee taps x 15 IC. Hold plank.
Merkin x 15 IC
Mosey down the stairs and around the building to the picnic table area.
Bench Set
Jump Up x 15/Dip x 15/Derkin x 15. Repeato x 2. Chair plank to gather the group.
Mosey across 51 through Jack in the Box lot and up the road to Palatine Hill. Over the back side and down the front. Stop 20 yards in front of the base of the hill. Plank-o-rama: Elbows/RLH/RAH/swap/High plank/6 inches/RLH/LLH/High plank/Merkin x 20 civilian cadence.
Triple Nickle
20 yard run to base of hill. Up hill. 5 Burpee. Run back to launch. 5 Jump Squat. 5 repititions.
Mary
Flutter x 15. Hold. Rosalita x 15. Hold. Heels to Heaven x 15. Hold. Protractor with 4 ten counts at various angles.
Mosey back toward plaza with a stop at Jack in the Box lot. Smurf Jack x 15 IC to wait for six.
Mosey across 51 through the campus back to the parking deck.
Partner Stack
Partner 1 runs to top of ramp and back approximately 200 meters. Partner 2 does merkins. 200 merkin cumulative total. Chair plank to wait for six.
Plank start sprints x 2. Start in plank. AYG to middle of ramp (approx 50 meters). Repeat to top of ramp.
Mary
QIC called out pax to call a mary exercise to 15 IC. Boutique, Rehab, Red Rocks, perhaps another. Chelms Q jacked to provide a lesson in calling and counting an exercise properly: Next exercise is the Bicycle. Starting position. Move. In cadence. Exercise. He actually did call the bicycle. Thanks Chelms.
Mosey out of deck and back to the launch lot. COT
Moleskin
YHC took 4 days off to recover from a bout with summertime sinus and chest crud. Feeling much better this morning and hopped up on Frank’s Red Hot and special ghost pepper flakes or whatever it was in the secret wing sauce. Bowels stayed in check. Humidity was through the roof today and YHC had trouble catching wind at times. We covered 2.6 miles total. Great to have Alf and Lambo join as site FNGs. Welcome men, great work today. Hope you both enjoyed the AO. Long commute from Matthews for Alf. Glad you made the trip and thanks for getting 125 of the 200 merkins during the stack. Speaking of Alf, he and several others were at the front today, including Bout Time, Scabby, Margo, and Chelms, who continues to false start. Rather, blatantly false start. He is known for it and it is expected. He crushed it today as usual. Rip Curl was hanging tough throughout. Boutique, Billy Jean, Red Rocks, Escargot, and, Rehab, and Pulp Fiction powered through. Solid work as usual men. YHC was spent after the last sprint in the deck. Was glad to see we were close to time. A pleasure to lead this fine group of men of action today at Centurion.
Announcements
Southern Discomfort tomorrow 08/01. 0600 launch at Charlotte Catholic HS. 6 and 10-mile options from CCHS. 14 mile option launches 0500 from the Vine in Ballantyne. Hydration provided at pain stops at A51 AOs.
10/24/2015 Ultimate Mud Run Challenge. Info regarding registration coming soon. Work on getting 4-man teams together. f3mermaid@yahoo.com if you have questions.
Nicaraguan Bridge Rebuild outreach project. Contact Escargot for more information. Room for more pax to travel there to help.
Step up and Q Centurion in the coming weeks. Contact Chelms or Escargot. YHC would be happy to help you come up with a good workout, run through it with you, split the Q, or whatever would be helpful. Remember, F3 is participant led. Aye