I tweeted a warning that YHC had consulted a HKC certified instructor for this workout and 20’pax still decided to show. That goes to show you, once you’ve tasted a kettle bell,workout with no running and curls, there’s no going back.
Warmup with some SSH and Merkins.
Part 1: 10 min AMRAP
10 windmills (5 each side)
5 pull ups
15 good mornings
Part 2: ladder down from 10 by 2’s
1 swing, 1 clean, , 1 snatch
10 rt side, 10 left side. 5 hardstyle squats with bell
8 rt side, 8 left side. 5 hardstyle squats with bell
6 rt side, 6 left side. 5 hardstyle squats with bell.
4 and the 2
Part 3: AMRAP until I say stop
20 2-handed swings
20 Merkins
Stop with about 2 min for 20 V-ups with bell and Russian twist with bell
The idea behind this workout was to involve strength and endurance. Hopefully this was successful. Part 1 should have been slow and methodical and a warmup for part 2. Part 2 was the strength piece. By the end, your forearms, grip, arms should be yelling. Part 3 was for the endurance. No stopping. A full out go from the beginning. If you felt the burn, then let it be Known that the HKC Certified instructor was none other then M Crabcake.
Announcements
Convergence Saturday, July 4 at The Rock
Charlottes rescue mission Saturday workout 9am. Tweet Flo-rida for info
Thanks for allowing me to lead you today.
It was a cloudy morning @Peak51, the PAX were growling, scratching and awaiting the hunt for CLYDE that would take us Every Which Way But Loose and all over the place, well at least Matthews.
theThang:
@5:29am,Matthews Elementary PL, the journey begins…
Mosey to back parking lot of FBC Matthews.
30 LBC’s oyo
Circle Up… preamble given for the 2 FNG’s and off we go.
Moderate run to Sadie Drive Park
Plank o Rama 60 secs/ recover
SSH x20, IW x20, LSS x15
Moderate Run to corner of Deer Creek and Clearbrook Rd
Plank o Rama, elbows, right/left leg high, regular, repeato, recover
15 Sumo Squats
Moderate Run to Greenway (Clearbrook Rd Entrance)
Moderate Run to StoneCity. (AKA Stonehenge on the Greenway)
Plank o Rama (thx Header), regular/6 inches x4. right/left leg high, x2, recover
Rock Work Supersets:
Incline Merkins x10
Step Ups x20
Dips x15
Plank o Rama
Repeato
Plank o Rama, elbows, right/left leg high, regular x2
20 LBC’s oyo
Mosey to backside of Matthews Elementary on Greenway.
Hill Sprints:
Partner Up
Partner 1 – LBC’s
Partner 2 – sprint to the top of the hill and back (aprox 110 yds)
Repeato x2
Plank o Rama (thx Header), regular/6 inches, right/left leg/arm high, x2, recover
High Knee Skip uphill to Matthews Elementary Greenway Entrance (aprox 110 yds)
Mosey to Matthews Elementary
Peoples Chair/ 45 secs/ recover
Peoples Chair/ 30 secs/ YHC saw Geraldo Pressing Ruck and decided to blame him and called an audible of 30 air raises/recover
We finally spotted CLYDE in a near by bush, he looked lonely, so we asked him to join.
Peoples Chair/ 30 secs/ then pax passed CLYDE (36lb Kettlebell) up and down the line while doing a 1 inch lower position. X2/ recover.
At one point DT got a little to close to CLYDE and refused to give him up. YHC quickly amended the situation. (you’re welcome)
YHC hoisted Clyde and we all did a quick mosey back to parking lot for COT.
Thx to Slimfast for finishing with 4 mins of stretching movements.
Always an honor to lead !
Moleskin:
Special props to Slimfast, Sinsei and Header for doing the pre-5k. Strong and fast. Also to Geraldo and DT sporting Rucks and working hard.
A Special Welcome to two FNG’s. Dickens and TammyFaye, both strong contenders and welcome to thePeak.
The flash of light at the beginning of the morning ended up just being Insomniac breaking every traffic law in Matthews to skid into the lot just in time. During a 10-count, about halfway through the BC, (in his 02 deprivation) we discovered that he can count forwards or backwards at any given time and in no apparent order but he did eventually land on zero… or was it ten??.
Great to have SwissMiss back at the peak. Strong as always.
For me, its always cool to see a tall guy out there working hard, Tawny was bustin it up.
Drive By, relatively new to F3, working hard and running fast. Welcome!
YHC thanks all of you for your hard work. YHC really tried to make things a little different but also challenge all PAX, wherever they are in their journey. Also, thx for working hard with YHC today BooYa.
Thx Header for taking us out.
Anncts:
Convergence, 7 AM @theRock 7-04
Southern Discomfort, Aug 1
Prayers for Sinsei and his family in the recent death of his Grandfather.
Ghost Runner is on tonight at Arbo ABC. There was a motion to move the 4 miler start time to 7:45 and keep the 6 mile crew starting at 7:30. This way everyone finishes at the same time and we get one COT. We’ll try it this week.
Here are the maps, as the 6 mile crew will be gone before the 4 milers launch. When in doubt, just run up and down Rain Tree Lane a bunch.
6 Mile route – http://www.mapmyrun.com/routes/view/723568587
4 Mile route – http://www.mapmyrun.com/routes/view/723571175
22 Pax-ish went out for a BRR type run and time went a little short.
Mosey from AO to the ARBO
COP
20 Squat – CAD
20 MC – CAD
20 IW – Cad
The thing
Run from ABC to other side stopping at every speedbump for 10 merkins.
It comes out to about 120-130 merkins
Partner work
1 runs while other does dips
1 runs while other does derkins
Run back Windbluff #Crowdpleaser
COT
Moleskin
Had to Sub q for Flutie Flakes and I decided to do a little BRR Training and had the pax join me. Before we began and the disclaimer was given I mentioned where we were going and what we were doing. There was a little push back but we stuck through with it. The jog over to the ARBO was a pretty good clip and everyone was pushing themselves which was good to see.
After COP when the merkin call was made everyone was okay because its a long way before the first speedbump. I thought I counted 12 but Busch or Header counted 13. I trust their count more so we will stick with that. The partner work went well but YHC didn’t realize the length between the end and where we were. Audible was called.
Decided to go back Windbluff for those that don’t go to Fast Twitch that is a good up and down run back. There was discussion with respects to time and if we had enough to get back. Well……we didn’t. everyone was doing well and working hard. Proud of everyone out there. Great work.
got some negative feedback from Fireman ed about coming back via van to make sure they were alright. Probably a good call. I hope you can forgive me. #ISI?
Gummy continues to force his vendors to come and post. Welcome Danny – Button Up. There was talk about a rename so Gummy shout out if need be.
convergence at the Rock – Saturday
Convergence at the Centurion – Brave
11 of South Charlotte’s finest, including 2 FNGs, showed up along with the humidity to slay the Hydra. Started with a jog around the school and to the field – circle up –
Mosey over to the center aisle for concessions and the main event – Starfish
Center of the Starfish was the concession area and 10 jump ups
Station 1 – near the far woods – 25 x wide arm merkins
Station 2 – playground – 15 x pull ups
Station 3 – batting cages – 25 x jump squats
Station 4 – football field – 15 x double merkin burpees
Rinse and repeat 3x
Mosey back to the field near the parking lot for some Mary
Time called. Intense exercises and just over 2+ miles.
Thanks all for the solid effort on my first Q. I appreciate the effort. Shout out to Tiger Rag– Hydra was my first F3 workout a year ago, and for my first Q, I borrowed Tiger Rag’s agenda from that workout. Great to see Pic n’ Pack and Lord Stanley for the first time – keep it up!
Announcements:
Centurion converging at The Brave on Friday (7/3)
Saturday (7/4) convergence at The Rock.
I’ll get right to it. There will be a drone flying overhead with a GoPro. A drone. Thanks to Spielberg for bringing the fancy toys – he’ll be taking shots throughout the workout, including a sweet overhead of the COT. Should be cool.
For the workout, we’re going to take advantage of the space this AO has to offer and keep the PAX together rather than splitting up into smaller groups. It will be cool to have such a big group and get to see everyone – and it will provide some cool action for the drone.
We have a few guys lined up to Q in a few places around campus:
I (Gummy) will start us off with something on the field in front of the church at the intersection (gotta look good for the traffic).
Mermaid will take us on a tour of the vast Calvary parking lots.
The Day Zero guys (Prohibition and Hairball) have something easy planned for us from their normal repertoire over on the big soccer fields. It’ll be a nice cool down.
Union County men are tough. They tend to squint and spit. This comes from a hard-bit life under the deep Southern Sun, and rage at the McMansions taking over our land. So it can be scary to lead. Each man squinting and spitting in the Q’s general direction had obviously been in his share of cow fights (uncharitably called “tipping”), and was not afraid of a ginger on two legs. So we got to it. This is what we did:
Follow the Leader. Run around the big parking lot until the man in front calls “halt” and leads the pax in an excercise of his choosing. Repeat until every man has cried (out loud) “halt.”
Twenties. Perform 20 supines, 20 dry docks, 20 merkins, and 20 knee-ups. Then 19 of each, then 18, all the way down to 1.
We also did some other stuff as we traveled between these stations, and back home.
MOLESKIN
ANNOUNCEMENTS
OUT
26 PAX decided today would be a good day to go post at Anvil. They could have chosen tomorrow, or yesterday, but they picked today. So the Q rolls in at 5:27 with Mermaid looking a bit nervous as if he was going to have to audible this one, at 5:29 the disclaimer was given to modify if necessary or if you are afraid of heights and off we went.
Mosey to 51 and out to the front lawn of the church for COP.
Some SSH, IW, and a few low slow squats. All exercises were led while Q was slowly rotating to look at all the PAX #VeteranMove
During COP and ambulance flew down 51 with lights and sirens. Some may regret not jumping on that ambulance figuring that was a better alternative than what was about to go down.
The Thing
Run over to the picnic tables close to the North Face church entrance for instructions which were:
Moleskine musings:
So that sucked. My legs felt like jelly halfway through round 2, but 5 cycles were already called. Too late to back out now.
I don’t think TR likes me anymore. And not sure if its me with the plates or short people in general? See at one time he was the primary controller of all things hairburner. So he either brought the plates, or generously loaned them to others who would use them. Either way, he knew when and where hairburner’s were going down. Now there are surprises! And who really likes to be surprised with hairburners? On the other hand, it may be that he just hates short people. Like Donald Trump’s plan to put up a fence to “keep out Mexico,” TR may campaign to build a fence to keep out short people. And he will sell it as inexpensive, you know, because you won’t really have to build it very high.
One of these days I will plan a workout that will actually slow Lobster Roll down. Today wasn’t that day, but the reality is if I did, every other PAX may merlot and/or die before it’s over. LR was smoking it and Hops wasn’t too far behind.
O’Tannenbaum and Mermaid were keeping a steady pace as was Cane. I just tried to keep up with them. All the PAX were really hustling.
2 New FNG’s – Kris Kross had his hat cocked to the side after it was all over, not sure if it was his style or just exhausted and couldn’t get it back on straight. We’ll assume it was his style.
Thunder Road leaves with a strong handle as he is White Lightning’s brother and apparently those are the 2 original Carowinds roller-coasters. And Drop Thrill wasn’t even there to bring up that little fact nugget!
Thanks to Young Love and Mermaid for the invite to Q. It was fun. And thanks to Champagne for the take out.
-Alf
Announcements – All (except Stonehenge) converge at The Rock on Saturday. Centurion converges at The Brave on Friday.
If you like patterns, you may not like this…We are headed to Piper Glen tomorrow which is out of our typical order. It’s a holiday week and we need to get some work in before the apple pies and Budweiser starts to flow.
The plan is simple. Meet at the Greenway parking lot at the corner of Rea Rd. and Bevington Place for a 5:15 launch. We will have a 5 minute running form tutorial (and yes Hops, the terms hips and nips will be used at least twice).
We will then start a 1 mile warmup 2nd F run around the apartment loop then south on Rea Rd. We then enter Piper Glen on Old Course and proceed on the typical route. For those new to the route (and those who still have no idea how or why Seton House intersects Seton House), chalk arrows will be placed on the road on the left side (against traffic) at each turn.
The prescribed speed after the warmup is comfortably hard. This should roughly correspond to “Marathon” training pace in the following calculator: http://runsmartproject.com/calculator/ Look it up and try to average out to this pace (or a little slower) through the hills of Piper Glen. It will be hard, but that is why we are going to be up at 5:15 in the morning right?
There will be an option for 4 and 6 miles. Choose your poison.
Safety Note: The sidewalks are uneven and jagged in places and it will be dark for the first 1/2 of the run. Consider wearing a headlamp. Also, the run in Piper Glen is on public neighborhood roads and they do not believe in streetlights. A blinking light is recommended to allow cars to see you. Take care of yourself. That concludes the safety message.