21 SOBs launched from Stonecrest Movie Theater to celebrate Tax Day with YHC. I wanted a break from running but didn’t want to disappoint the men that expected a beatdown. Here’s what we did:
The Thang:
COP – Merkins X 15, Mountain Climbers X 15, IW X 15, SSH X 15
Mosey over to the short wall in front of Cantina for durkin/dip ladder. Durkins IC X 10, dips IC X 10; durkins IC X 10, Dips IC X 9; etc. Down to 1 Durkin X 1, Dips X 1
Mosey down to the bottom of the Murderhorn for the the Burpee/Murderhorn Beatdown – Burpees OYO X 10, Supine Burpees OYO X 10, High Jump Burpee OYO X 10
Mosey up to the top of the Murderhorn for – Burpees OYO X 10, Supine Burpees OYO X 10, High Jump Burpee OYO X 10
Mosey down to the bottom of the Murderhorn for – Burpees OYO X 10, Supine Burpees OYO X 10, High Jump Burpee OYO X 10
Mosey up to the top of the Murderhorn for – Burpees OYO X 10
Mary – LBC X 20, Heels to Heaven X 20, Dollies X 20
COT
Moleskin:
It a great morning to kick off tax day. I want to welcome Curbie to F3. On his second trip (no pun intended) down the Murderhorn, Curbie was quickly trying to get out of the way of a car by getting on the grass beside the road, but he tripped on the curve on his way over (didn’t get hurt luckily), hence the name Curbie. We do appreciate you coming out and look forward to seeing you more in The Gloom.
The Durkin/Dip ladder was painful. The first few sets weren’t that bad, but once you get to the 7th or 6th ladder, your arms and chest really start to burn. There was tons of complaining and mumble chatter about the exercise but I wasn’t going to abandon it. I’m just happy to know 21 SOBs are working today feeling like their arms and chests are like Arnold Schwarzenegger’s.
The burpees hurt almost as much as the murderhorn. I through in a few new types of burpees this morning for the PAX’s pleasure. I’ve never done supine burpees before prepping for this workout. They are tough, but doable if you get into a rhythm. Any one that did every burpees in the Murderhorn/Burpee Beatdown completed a total of 100 burpees today.
Always a pleasure leading the men in The Gloom. I look forward to next time.
Announcements:
Sign up for golf. All proceeds are donated to Leap
Anyone who would like to Q, please see YHC, Wingman or Frazier. We are happy to split Qs
SOB Happy Hour April 22 at Duckworth’s in Ballantyne 6-8.
SOB shirts will be ordered in the next week or 2.
26 Men decided to brave the normally foul weather that seems to accompany YHC’s Qs at Anvil the past few months, to get some work done.
1 FNG, so the more detailed disclaimer given and off we go.
Little Baby jog around the parking lot to front lot.
COP: (All In Cadence)
20 x SSH
20 x IW
15 x MC
10 x slow/paused squats with pause at the bottom (3 count down, then hold for 10 seconds)
5 x slow/pause merkins – 5 second pause at bottom and 5 second pause at top = 1
10 x slow/paused reverse lunges (right leg back, 5 second hold, step back, left leg back, 5 second hold, step back = 1)
5 x slow/pause widearm merkins – 5 second pause at bottom and 5 second pause at top = 1
All the slow / pause exercise were crowd pleasers…
The Thang:
Mosey back by Shovel Flag to one of the back lots.
Line up shoulder to shoulder – bear crawl 10 parking spaces, the 10 CDD; lunge walk 10 parking spaces, 10 jump squats. Rinse and repeat to other end of parking lot (a long way)
Plank waiting on the six.
Rinse and repeat back to where we started.
Mosey back over to one of the front lots.
Line up should to shoulder again.
Duck walk to light – approx. 50 yards away
Burpee Broad Jump back to start
Divide up into groups of 3 for 3 man sprint grinders.
2 pax stay where they are, and the 3rd goes to the light pole approx. 50 yards away. 1 pax runs from start to next pax at the light pole, who then runs back. Rinse and repeat for 6 minutes.
Mosey over to picnic area.
He Hate Me
10 Jump Ups, 10 dips, 10 derkins – rinse and repeat for 7 minutes
Enough time for a little Mary
25 x Flutter in cadence
25 x Dollies in cadence
Finished
NMM
Great crew out today. Several Pax out today YHC hasn’t seen in a while Radar and Dora – great to have you guys out.
It is both humbling and a bit intimidating to have a large crew like today, coming out expecting to make getting out of bed at this crazy hour worth it. YHC hopes it was worth getting up for. Thanks for the honor and privilege of getting to lead this group.
A few key observations – most of the pax have no idea how to do a duck walk – may need Dora to come back and give a lesson, as his form was much better than the others. Probably was a welcome break to do the duck walk without a ruck.
Slow / pause exercise are a sneaky and hurt more than you think. But also causes all types of mumblechatter – sorry to have bored you Radar.
Looks like there may need to be Mary Form clinic provided soon – absolutely awful on the flutter…YHC had no idea what some pax were even doing.
Squats are done to where the thigh are atleast parallel to the ground, not where the legs are barely bent. You against you.
YHC really isn’t an angry Q – but most people will probably argue with YHC on that one.
6 minutes of 3 man grinder springs, followed up with 7 minutes of HHM is very unsavory and YHC legs can feel it.
Thanks again for the chance to lead and great effort by all out there today.
Shout out anything YHC missed in the comments below.
Rick aka Toucan – great to have you out – keep on coming. The workouts won’t get easier, but you will get stronger. #ISI
Announcements:
HDHH at The Lodge today – starting around 5:00.
Sign up for F3 Golf – lots of cool gifts/prizes. April 30th. YHC thinks you can still bid to get to ride 18 holes with Dredd.
That’s all
Champagne Out.
Devil’s Turn faithful and those that would like to become Devil’s Turn faithful, let’s hit the greenway this week. We leave the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am.
Like the previous outings on the greenway (first suggested by Bratwurst), we will plan to warm up a mile together and then proceed into a tempo run out and back to the Johnston Rd parking area by 5:50.
For the 2 miles back to the parking lot, there will be a progression run. We will start at a reasonable pace and increase pace at each 0.25 mile marker. By the end, we should each be at a pace that our body hates but that we will reminisce later.
Bring your headlamps and wear them so you don’t fall in the swamp.
14 men gathered for a track and field slugfest.
The Thang
Little baby jog around the little baby drop-off parking lot at PDS
Mosey to football field
Circle up on for standard warm up exercises, done out of normal sequence
-Merkins X 24
-LBC
-Merkins X 22
-Flutter
-Merkins X 21
-Dolly
-Squats
Mosey to track
Warm up lap
1/4 mile intervals done at full speed, with called exercises at the completion of each lap. 4 total laps.
Mosey to the football field
Modified suicide run… goal line to goal line; 10 merkins; goal line to opposite 40 yard line; 10 merkins; goal line to near 40 yard line; 10 merkins
20 burpees on your own
More plank
6 minutes of Mary… with slow cadence
Mosey to parking lot
Finish with 20 Carolina Dry Docks and 20 Hillbilly/Squat combos
End.
So, I rolled in the parking lot at about 5:29AM and immediately announced, “we start in 30 seconds”. Double D’s looked and me and said, “you leading today? i thought I was leading.” Looks like Baracus didn’t get his Q memo out this week. Anyway, Double D’s was gracious enough to let me Q. Which I appreciated, since I did some intense pre working planning from about 5:27-5:29AM.
Gotta love the PDS campus. Fantastics facility. And always enjoy seeing the crew at The Charge. Lots of guys pushing hard this morning on the 1/4 mile intervals. Not much mumble chatter, but a lot of heavy breathing.
Some requests for my famous partner exercises this morning. Alas we ran out of time…
13 PAX gathered in the Vine Restaurant lot at 0515 and launched into Swift in a light sprinkle – certainly made it a warm morning. 2 more PAX eventually answered the bell of the #DailyRedPill and were on the way of the warmup before things got fully underway.
The THANG:
The MOLESKIN:
Announcements:
Welcome back Tiger Rag, and welcome to our site FNG’s Cletus and Fragle
Warm Up
Round One – A Long Sprint
Round Two – 10 Minute AMRAP (as many rounds as possible)
A little “rest” with a farmers carry back to the high school parking lot, line up the KB’s for what is next. Then 20 count flutter hands on your stomach or out at your side, side plant, side plant, recover.
Round Three – 10 Minute AMRAP or 3 complete rounds per partner
A few thoughts
In general when working with a Kettlebell I like repetitive “sprint” type work where you work at sub-max intervals or shorter intervals with some built in recovery time. You tend to get a greater quality of work and I feel like you get better results. Also when working with a large group if you throw in an AMRAP you get guys working at their own pace. When a set number of reps is required guys who fall behind can get discouraged and sometimes guys who are moving ahead are not doing quality movements, vs the goal being work as hard you can for 10 minutes.
Overall a really solid effort from the PAX today. Special shout out to Swiss Miss & Tommy Boy on the farmers carry, they seemed to moving fast. Cletus was a site FNG at Skunkworks, yesterday was his first post and he was out for another one the next day – that is a promising start. And empirical evidence would show that Bananas strongly prefers to run downhill with a slight grade than other kinds of running. Good works all. Thanks for the opportunity.
18 men signed up for another round with #F3FastTwitch.
The Thang
Little baby jog around the parking lot before taking Strawberry Lane out to 51. Right turn onto 51 with a brief stop at Serendipity for a plank and 10 merkins OYO. Mosey farther down 51, right turn onto Raintree Lane and then a left onto Willow Point. Gather in the parking lot for the Raintree soccer field for COP:
Mosey to the first street sign on Willow Point for instructions:
We did this 4 times. Then ran a suicide round to and from the street signs. Willow Point is about 1/4 mile in distance.
Back to parking lot for a little Mary: LBCs x 15 IC, Straight leg lifts x 15 IC
Then mosey across Willow Point to the little office building on Raintree Lane. Run up the stairs, across the top, down the stairs, merkins in the parking lot.
Start the run back to base. We stopped at the base of a few hills along the way for some AYG sprints to the top. Finished off with some people’s chair, with multiple 10 counts, much to Header’s chagrin.
COT
Moleskine
Holding true to a promise YHC made to himself a while back, we did not go down to the track for our sprint work. Instead, we chose the 1/4 mile stretch of Willow Point that runs behind the Arbo. At one point, Alf noted “that’s the back of the building where I go tan”, unless YHC heard it wrong. Some fast guys out there this morning. Swift has very little chance, unless Bratwurst calls for some sort of random drug testing leading up to the speed challenge.
Some guy walking along Willow Point literally jumped into the grass as we came barreling up behind him during the sprints. Sweet revenge for Soul Glow, who remains in therapy, still suffering the effects of the bunny suit man on BRR leg 10.
The suicide may have been the longest one of all time.
For some reason, been eyeing those steps of the little Raintree office park a little while now. Figured we’d try them out…a little reminiscent of the circuit work we sometimes do at Centurion. Sorry Pro, we did not do bunny hops up the steps…perhaps you can do that, if you ever Q FT…or show up again, for that matter.
A good group of guys continue to post at FT. Speed and endurance are growing. Strong on the merkins too…after all, someone’s got to carry the dry heaving Meatheads and the beautiful models out of those burning buildings.
Announcements
20 PAX for Bagpipe. Men rolling into the lot until the last minute. 15 Swift guys were already in the gloom. Forecast calling for chance of rain. YHC figured the PAX would enjoy some parking deck work.
Thang
Mosey from Vine over to the closest parking deck. Up to the top.
COP
SSH x 20 IC
IW x 15 IC
Merkin x 10 IC hold plank
Werkin x 10 IC hold plank
Pretty Boy Floyd Mayweather Alternating Rib Shots x 15 IC
Jump Squat x 15 IC
Mosey downstairs to basement level and back up to level 2
Triple Nickel
Run to top of one level on ramp/5 Jump Squat/Run back down/5 CDD/5 repetitions
A few guys did 6 reps to finish with the six: Dear Abby, Cane, Margo, YHC and a few others
Plank-o-rama to wait for six
Mary
All to 20 IC-hold at 6 inches after each: Flutter/Dolly/Heels to Heaven/6 inch hold/3-10 counts
Short Rest Sprints
Sprint up one level at a time. Short Rest. To top level (3 Sprints)
Plank-o-rama. 10 Clurpees OYO
Mosey back down to street level entrance. Squat Plank. 3-10 counts
Alternating Bear Crawl/Burpee Broad Jump
Start with Bear Crawl to first pillar. Switch to Burpee Broad Jump to 2nd pillar. Repeat to top of level.
Repeat Sprints to top of deck on short rest (4 sprints)
Plank-o-rama. Mosey back down to the street level entrance. Continue mosey to launch lot.
Merkin x 10 IC
Flutter x 15 IC
Merkin x 9 IC
Rosalita x 15 IC
Merkin x 10 IC
Heels to Heaven x 25 IC
COT
Moleskin
A lot of chatter pre-workout about how awesome the Mud Run was this past Saturday. The guys who participated had an awesome time and A51 had a strong showing. 55 PAX. A51 teams did very well. YHC gave a few plugs for the next Mud Run in October. Goal is 80 PAX. Strong crew out there today. Dear Abby ate a huge bowl of Wheaties and was ready to crush the deck work. Great group of guys today, as usual for the Bagpipe workout. Swift PAX joined us to finish up with merkins and Mary in the launch lot. 35 total between the 2 workouts. Great job men. Thanks to Stumphugger for taking us out this morning.
Announcements
Swift Mile Time trial. Open to all. Fast Twitch will converge for a bit of competition. Community House MS. See weekly email, Twitter, or website for more info from Bratwurst.
2nd F. New group to meet at Einstein Bagel 4/28. Book is True Measure of a Man.
F3 Golf. 4/30. Sign up if you can make it.
THE THANG
COP
A mosey off to the north side of the school (or is that south), to circle up for a little warm-up and a lot of stretching… what the he**? Yes, stretching, which gives me an opportunity to name something… so, anyways, here goes.
THE RUN (for real tho’)
And off to the park we headed… stopping half way for a little, actually a lot, of PLANKORAMA
Then a sprint
THE PLAY (for play play)
Quick circuit time at the playground
WE’RE COMING HOME
Indian Run toward home base, with half way being the target…
At the halfway point, PLANKORAMA!
Run the rest of the way in, circling back to ensure we arrive as a group
MARY Led by the Udder himself…
COT
Announcements including : F3 A51 Golf, BRR starting up, etc…
Basecamp seeking Q’s http://bit.ly/F3BasecampQ
Prayers By Insomniac
AND WE OUT!
Swift will launch at 0515 on Tuesday morning from the Vine restaurant at the Ballantyne AO. It’s that Spring time year again, post Mud Run and in the lull before the BRR. It’s time to test the fitness level. Bring your smokeboots and a stopwatch.
We’re pointing towards a 1 Mile Time Trial next week on 4/21 at Community House Middle School. To prep for that, we’ll focus on 1 mile race pace (a.k.a. R-pace) this week. Come prepared knowing a goal for a 1 mile race pace. This calculator may help if you’ve done any recent races – http://runsmartproject.com/calculator. If you did the 1 Mile Time Trial with us last year (which will be exactly 6 months ago next week), here are those results – http://f3nation.com/2014/10/21/fasttwitch-clips-swifts-wings-all-pax-better-for-it/ .