At Least It Wasn’t Humid!
The following is posted on behalf of Buttermaker who came out swingin’ for his inaugral Q at FastTwitch:
24 men (and Swayze) showed up this morning to sweat it out
The Thang: Bypassed the traditional warm up….hit the disclaimer and headed out to 51 for about a 3/4 jog up to Raintree.
Suicides down a dark dead end street that ended up being about 1 mile in distance
Regrouped and headed to the far side of Windbluff:
- 10 merkins
- run to the bottom for 10 more merkins
- top of Windbluff for 10 more merkins
- back down for 10 merkins
- back up for a final 10 merkins
Parntered up for a friendly game of Catch Me if You Can:
- Took this down Windbluff before turning on Shallowood for a bit of a hill and ended at Providence Road
- Repeated back to the far side of the Windbluff hill
Headed back to the dreaded dead-end for a last round of suicides that we didn’t get to completely finish due to timing
Hit 51 for the last 3/4 mile run back to where it all began
All said and done, all got in just below or just above 6 miles and a good amount of merkins. Strong effort by everyone on yet another humid morning. Nothing out of the ordinary to report…TL assumed the lead basically right out of the gate, Tiger Rag yet again boycotted any and all activities that wasn’t running, and Swayze had his shirt off before Spackler even had time to break wind. I appreciate the opportunity to lead for the first time and look forward to the opportunity to do it again.
Announcements:
Southern Discomfort this Saturday. Ping Spackler if you want to meet up for the 10 mile option.
SOFAWIB – You Name It
So I go to bed last night, all snuggled up ready for another great edition of the SOFAWIB.
When suddenly it hits me – there is no way we could come close to completing this workout in the time alloted.
No problem for a veteran Q such as myself. It’s not rocket science, it’s brain surgery.
So here’s what we did instead –
Partner up – One-Eye/Swiper, Kirk/Voodoo, Iron Mike/YHC
Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.
Run to the first telephone pole, flip to backwards run to second telephone pole – 10 good form merkins.
Forwards run to the next telephone pole, then backwards run to the next – 10 flutters (per leg).
Run forward, run backward – 7 burpees.
Rinse repeat – forwards/backwards/merkins/flutters/burpees
Mix in a little partner accountability check at each named side street – 10 dumbocrats.
Do it all over again on the way back from 51 to the corner of Rea and Colony.
There are approximately 42 telephone poles on each side of this stretch of Rea Rd, a total of 84. Mix in about 10 named side streets and you get the picture. Dumb.
So to get credit and naming-rights, the partner pair must have compelted all exercises back at OP parking lot in the 45 minutes time allotment. That means the following results
– 2.2 miles of forward running
– 1.3 miles of backward running
– 140 merkins
– 280 flutters
– 98 burpees
– 100 dumbocrats
The workout will remain unnamed for now, as Swiper (War Baby) and One-Eye (War Daddy) came close, completing about 80% of the progression. As Swiper so accurately put it after, “There’s your measuring stick.” Aye, brother.
I can’t be certain, but Voodoo looked displeased to be collar-jerked by Kirk at the start. Maybe it has something to do with me luring him into posting with promises of benefits for the clydesdales.
Iron Mike noted that I have a far sturdier undercarriage than his usual partners. Obviously he beleives YHC is carrying a few too many, and would liked to object had I not been crippled by his 125lb feet on my back. No one that large should be that fast.
And I’m not saying that there was some notable absences from the group, but there was some mumblechatter about how “Bushwood Sucks” would be a great name for the workout. Seems rude, guys. I’m sure he had a good reason for posting in the preblast comments and then not showing up.
Announcements
Something about the BRR, and 44 being far too young to be wardaddy, and I was too exhausted to remember if there was something else.
This one was bad, and it could have been a lot worse. And you should believe that it will get worse, because that’s our promise to you. SOFAWIB is hard and it will get harder.
And you will get better because that’s why you’re there.
And as always, thank you for making SOFAWIB your preferred destination for discomfort every Tuesday morning.
Stairway to….well, not exactly heaven
9 KB junkies showed this morning and handled an all out 0.0 beat down.
Disclaimer
Warmup:
Merkins x 20
Prying squat x 5
Merkins x 20
Prying squat x 5
Merkins x 20
Good Morning x 10
Merkins x 20
The Thang:
12,10,8,6,4
R&L
Snatch
Clean
Squat
Swing
Super Sets 3×10
High Pull R
One Arm Press R
High Pull L
One Arm Press L
Upright Row
Two Handed Press
Lunges
Deadlift
Moleskin
Another humid one this am. Tunes were gettin it done just like the pax. We mixed it up with high reps to low reps, light weight to heavy weight on the bells. First time I think I’ve ever been to a workout with zero mumble chatter, seriously…zero. A few barking spiders and a little “you gonna use that bell?”, and that was it. I’ll take that as a good sign. Great job out there today. Thanks for the lead and the willingness to follow. Sound off in the comments if you’ve gotten your wind back.
At least the rocks are still here
Posted on behalf of Floor Slapper
After alot of mumbling from pax that they want an easier workout like the Rock, we set out into the darkness
Warmup: Light jog around the lower parking lot – more mumbling
Circle with 20 MTN Climb, 10 Peter Parker (to stretch my injured foot!) 25 SS Hop, 10 Hill Billies, 10 Imp Walker, 20 squats, 20 Merkins
Looong Warm up – playground, 10 Pull ups, 20 Dips, 20 Derkins – Run after Lobster Roll to back playground 10 Pull ups, 20 Squats, 20 Step ups
Soccer Field: Stacks:
1)5 burpees – run field – 5 burpeses, 10 Merkins – run, 5 B, 10 M, 15 Jump Squats – run, 5 B, 10 M, 15 JS, 20 LBC
10 count for a really winded Pop Tart – trying to represent Tar Heel nation poorly
2)5 Jump Lunges – run, 5 JL, 10 Wide Arm Merkins – run, 5 JL, 10 WAM, 15 Squats – Run,5 JL, 10 WAM, 15 S, 20 Freddie Mercury
100 yard sprint – sort of
People’s chair, air presses, 20 incline merkins, people’s chair
Indian Run to Rock Pile
Lifting Rocks avoiding snake or possibly a frog? – 20 curls, 20 Shoulder Press, 20, Triceps, 20 Squats and repeat
Back Parking lot : 5 minutes Mary: Flutter, Russian Twist, Dolly, Bicycle, Heels to Heaven, Rosallita
Finish 10 burpees and there you have it
NFL Training Camp
NFL Training Camp kicks off this week so we thought we would get in shape.
Warm-up
Mosey down to the gravel road to circle up.
SSH x 25 IC
Imperial Walker x 20 IC
LBC x 25 IC
Low Slow Squat X 20 IC
Move over to the field to get down to business.
The Thang
Ladder Drill – High knees
Up and back cones
Sprint 40 yrds 10 merkins at each corner
Bear crawl to the next corner
Backwards run to the 3rd corner
Ladder Drill – High Knees
Up and back cones
Sprint 40 yrds 10 squats at each corner
Crab walk to next corner
Backwards run to the 3rd corner
40 yrd wind sprints x 8
up /downs x 10 or so
Round 2
Ladder Drill – Side to side
Up and back cones
Sprint 40 yrds 10 Sit ups at each corner
Lunge walk to the next corner
Backwards run to the 3rd corner
Ladder Drill – Side to side
Up and back cones
Sprint 40 yrds 10 CDD at each corner
Bear crawl to next corner
Backwards run to the 3rd corner
40 yrd wind sprints x 8
up /downs x 10 or so
Football passing drills
Fly patterns (QB has a bad pass 5 burpees, WR drops the ball 5 burpees)
While the rest of the team waits their turn, merkins, LBC, squats
We switch to 15yrs in patterns then we get some backtalk from Comet so we lined up to do 6 wind sprints.
Up/Downs
Sit ups IC
Bicycles IC
Round 3
Ladder Drill – One foot hop
Up and back cones
Sprint 40 yrds 10 Merkins at each corner
Lunge walk to the next corner
Backwards run to the 3rd corner
Ladder Drill – One foot hop
Up and back cones
Sprint 40 yrds 10 squats
The End.
The PAX came to competed for a starting spot on the #F3 football team. I think there are a few of the guys needed to put more work in on the off season. Brat had butter fingers in the passing drills and had two left feet in the ladder drill however he kicked butt in the wind sprints. Comet was doing good until the wind sprints came. I think it go the best of him. His 2.0 (Meteor) took it to the old man. I am pretty sure that if Meteor keeps coming he will beat all of us. Beano came back for his second showing. He said he wanted a change up in his workout out. I think we are giving it to him. Thank you for giving me the opportunity to lead the PAX.
Extra points for Brat, he ran before and after our workout. I think we need to make the workouts harder for him.
Announcements:
Southern Comfort 8/1
Gladiator Games 8/8
Bratwurst, thank you for taking us out.
“Well, if it isn’t Porkface Jones.”** WIGGLER: SUMMER HOURS – 6:00 AM Start
WIGGLER: SUMMER HOURS – 6:00 AM Start
“Well, if it isn’t Porkface Jones. I can eat a box of cookies tonight. Can you do that? No. Because you’re [not running The Wiggler] ” **
Don’t be a Porkface Jones, come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – just coming off vacation at the beach pace…
* Phil Weston, Kicking and Screaming
Two Men Enter
You only need two people for a boxing workout and that’s exactly how many showed up today. The workout began with a warm-up lap around Loch Ness.
I take the Q role seriously and after some deep Googling found some HIIT (high intensity interval training) boxing drills perfect for Fight Club. One gent dons the gloves, the other holds pads. Both men do the strength exercises.
Round 1 (AMRAP)
- Fast straight punches
- Merkins
- Fast uppercuts
- Deck Squats
- Hooks
- Jump Squats
- Hard and heavy straight punches
Time: 7 minutes x2 = 14 minutes
Next, we take a second lap around lap around the lake.
Round 2 (AMRAP)
Again 45 seconds on each drill, 10 seconds break between sets
- Combo: Jab, Cross, Hook, Hook
- Reverse Lunges on the spot
- Hard left hand uppercuts
- LBCs
- Hard right hand uppercuts
- Bent over shadow punches – bend over like doing a BB row, punch fast down towards to the ground – for both pad holder and boxer
- Fast high straight punches
Time = 7 mins x2 = 14 minutes
We catch our breath and take the third, and final, lap around the lake.
Sparring Drills
Balance – Both men balance on one leg and, while hopping, commence pushing and punching each other until one is knocked off balance and must put down both legs. Chipotle won.
4 Rounds of sparring 2:30 rounds (10 min.)
MOLESKIN
Fight Club is ideal for fitness training for many reasons. It’s unlike any other F3 workout. Boxing training builds toughness through cardio (HIIT), power, strength and endurance. Variety makes us better athletes by asking our bodies to perform different movements and training muscles and reflexes not normally called upon. It takes courage to square up to the fellow PAX and trade wallops. Lastly, it’s fun. Despite the fact the one regularly takes a blast to the chest and belly, nothing melts more stress than friendly and fair fight.
A special thanks to Chipotle for continuing to organize this workout. Aye, brother!
SOFAWIB Preblast – You Name It
If you can finish* this workout – you name it.
Partner up. Size, speed, poitical affiliation, astrological sign – doesn’t matter.
Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.
Run to the first telephone pole, 10 good form merkins.
Backwards run to the next telephone pole, 10 flutters (per leg).
Run to the next telephone pole, 7 burpees.
Backwards run to the next telephone pole, 10 merkins.
Rinse and repeat, you get the idea – forwards/backwards, merkins/flutters/burpees, ad infinitum.
Partner accountability check at each named side street – 10 dumbocrats.
When you get to 51, please carefully cross to the other side of Rea Rd. and continue the progression back towards TCBY.
Run back to OP when you get to the corner of Rea and Colony.
*All exercises completed and back at OP parking lot in the 45 minutes time allotment.
If the idea of running over a mile backwards appeals to you, join us tomorrow for another edition of Area 51’s hardest and best workout. Olde Providence Elementary – rally at 0520, launch at 0530.
What’s the soup of the day?
17 made it out for this weeks installment of F3 Basecamp. 3 arrived a bit early for a soupy run through Raintree country club. A quick audible on Q and we’re off.
(Fireman Ed Q)
COP
1.5 laps around parking lot. Backwards run and high knees thrown in for giggles.
SSH x 20
Slow Merkins x 10 (down slowly on the 3 count, explode back up for 4)
Imperial Walkers x 20
Mountain Climbers x 10
All warmed up we head over to the block pile, but first these messages from the Ring of Fire.
Ring of Fire – Pax plank up in a tight circle and do the “Wave” of merkins while a runner is circling the fire. once through and we mosey to the blocks.
Partner up and grab a block.
Round 1 – P1 does block curls while P2 runs to 51 and back. #crowdpleaser. 100 curls later P1 gets a taste of the trip to 51. Plank it up till all return.
Round 2 – P1 does overhead press while P2 runs to Strawberry Lane entrance. Flip flop and plank when done.
Round 3 – P1 does one handed pulls while P2 runs. Flip flop and plank when done.
Times up Ed, Udder Q.
Return blocks to their home. Circle up for some impromtu SSH. Various speed SSH x 20
Mosey to the track. Single file in lane 4 Indian Run. Stop at 200 meter mark for some plank-o-rama. Recover mosey back to gate still single file. Stop, touch the guy in front of you’s shoulder and lunge walk the hill. 50ish lunges later mosey to the concessions stand.
Find a nice place on the wall. Donkey kicks and Balls to the wall circuit.
DK x 15, 5 secs rest, Walk up the wall to BTTW. 15 sec hold and walk it down. 10 sec rest.
Repeato x 3
Times almost up. Back to the start for another round of various speed SSH. Done.
Moleskin
It was humid as it can be. The runs felt like swimming through soup. This was a ala carte workout of sorts and thats good. It’s good to be challenged by the curves life throws at you. Thanks to Fireman Ed for the lead. YHC appreciates the shared pain planning. Notable mentions: Knight Rider is a speedy fellow. Heard he is visiting Swift tomorrow. You will fit in just fine brother. Great work out there by all. Looking forward to seeing everyone out for this weekends Southern Discomfort Tour. Watch the twitter and email for last minute announcements and schedule.
Announcements
8/1 Southern Discomfort Tour – http://f3nation.com/2015/07/26/f3-southern-discomfort-saturday-august-1st-final-preblast/
9/11 BRR – http://f3nation.com/2015/02/04/2015-blue-ridge-relay/
10/24 USMC Ultimate Mud Run Challenge – Stay Tuned for details
#Preblast – Captain Jack’s Wild Ride
F3-Swift will launch at 0515 from the Vine Restaurant in Ballantyne. Come early at 0500 for an extra 1+ mile 2nd F.
Captain James Jack’s ride from Charlotte to Philadelphia to deliver the Mecklenburg Declaration of Independence is why we have the Captain Jack statue, the new Charlotte Independence professional soccer team, and why there is a James Jack Lane in nearby Ballantyne CC. His ride was likely treacherous with hills and valleys, so we’ll repeat that ride over and over and over on Tuesday…
If your watch needs a setup, plan for 90 second intervals with an open-ended recovery.