Behemoth

Behemoth

12 vigorous men rolled in to the AO eager to meet the day on their own terms. Warm vehicles left behind, greetings exchanged and disclaimer proclaimed, this is what they did:

The Thang

Shake off the dust with a little pre-game run around the parking lot, mixing in the standard buttkickers, high knees, backwards run and shuffle-steps with some pylometrics thrown in for good measure. Circle up in the coldest portion of the southern parking lot.

COP

  • SSH x20
  • Imperial Walkers x20
  • Low-Slow-Squats x20
  • Mountain Climbers x20
  • Merkins x20, plankwalk 5 paces left
  • Wide-arm Merkins x10, plankwalk 5 paces right
  • Diamond Merkins x10

The Beastly Beast (aka. The Behemoth)

  • Run to northern parking lot, stopping to pick up a medium rock/stone along the way.
  • Line up for the Beast (run to 6 spots, perform called exercise at each location) – warning, this one has been super-sized:
    • Merkins x6 x6
      • Burpees x10
    • Squats x6 x6
      • Burpees x10
    • Overhead press (with rock) x6 x6
      • Burpees x10
    • Flutter-press (with rock) x10 x6
      • Burpees x10
    • Bear crawl x6, jump squat x6 x6
      • Plankorama
    • Suicides
    • Squat (with rock) x6 x6
    • Curl/Overhead Press Combo (with rock) x6 x6

The Finisher

  • Run to rock/stone pile to return rock/stones, stopping along the way for Jack Webb
  • Jack Webb: 1 Merkin / 4 overhead press (with rock) … to 5Merkins/20Presses
  • Return rocks and circle up for 3 MOM performed with #angryman cadence

Moleskine

  • Smaller crowd today provided for a fair amount of mumblechatter towards the beginning of the workout. Not much chatter towards the end…
  • #angrywhitesedan made its now routine appearance. Fortunately, no one was run down and as we were all armed with stones/rocks, #angrywhitesedan sped away quietly into the gloom.
  • Rocks v. stones. I’m neutral. Either way, they are heavy.
  • I advised folks to choose a medium-size rock/stone for today’s activities. Most ignored me and grabbed one of the usual suspects. Hefting our small boulders made the distance run grow exponentially.
  • Behemoth – biggest born of earth – upheaved His vastness. Seemed like a fitting name for our supercharged beast.
  • I’m pretty sure we did a few more rounds on the Behemoth, but I honestly can’t remember what they were. I decided not to make stuff up and didn’t want to oversell ourselves or make it seem like we were any more impressive than we claim ourselves to be, so I limited the reporting to that which I could actually remember. #truthinadvertising #fairandbalancedreporting
  • #angryman cadence made a brief appearance during the 3 MOM. Couldn’t help myself – I was just trying to count and breathe at the same time.
  •  O’Tannenbaum continued to throw down an impressive performances of physical strength and dexterity. The rest of the PAX wasn’t too shabby either.

Announcements

  • It’s time to sign-up for the Spring MudRun. F3 is shooting for 700 PAX so get yourself (and your team) on the bus! Look for the pre-blast from Madame Tussauds.
  • It’s time to show interest for the BRR. Area 51 has filled 6 teams and is looking for more. Reach out to Turkey Leg if interested.
  • Olympus is looking for guest Qs – reach out to Ickey Shuffle if interested

 

The 2nd Annual F3 Golf Classic

Mark your calendars for The 2nd Annual F3 Golf Classic, hosted by the Area 51 Pax at Olde Sycamore Golf Plantation on Thursday, April 30th at 1:00 pm.

(If you missed the inaugural Golf Classic, read the official #BelkBlast HERE)

April Showers

Proceeds

The F3 Golf Classic is a great time to celebrate the great gift F3 has been to all of us.  This year, it is also an opportunity to give F3 away to other men, as all proceeds from the tournament will go to fund Leap expansion efforts, (which are detailed HERE).

Event Details

  • Time and Date: Thursday April 30. On-site check in will start at 11:00 AM, with a 1:00 PM, shotgun start.
  • Cost: $100 per Player / $400 per team. Sign up as a single or as a foursome.
  • You MUST register and pay via PayPal.  Register as a single or foursome at the payment link at the bottom of the post.
  • Format is Captain’s choice.
  • Lunch, snacks, and non-alcoholic beverages provided.  BYOB.
  • HDHH post round with all PAX invited. If you are unable to make the round then come after work and enjoy some 2nd F.

Olde Sycamore will provide:

  • PGA Professionals & Golf Coordination Team
  • Use of Driving Range and Putting Greens
  • Bag Drop Service
  • Tournament Scoreboard & Scoring
  • Organized Staging of Golf Carts
  • Special Competition Hole Set Up (Bulldog is the Competition/Games Q, should be entertaining!)
  • Personalized Rules Sheets

There are only 36 team spots available — 144 players. Register now to reserve your spot.

EB

Sponsorship

While a majority of the registration fees goes to Leap, the real action happens in the form of sponsorships.

WHAT:
This year we are looking to fill Event, Hole, Graphics, Beverage, Food and Prize sponsors.

WHO:

  • Any applicable F3 Pax or Pax’s company.
  • Friendlies: People or groups that are generally supportive of F3 and the mission.
  • Businesses that mesh well with F3
  • HDHH or Coffeeteria establishments.
  • Any AO or Region that has an applicable idea.

“Expo” Option.
We’ll have a designated Expo area and./ or at selected tee boxes for Sponsors.  Man tents/tables and interact with the interested Pax.

Sponsorship Opportunities
Email us at F3Golf@gmail.com if you are interested in helping, sponsoring, or have a lead/connection. The more guys that participate, the more guys that receive the gift of F3.

Extras

We’ll bring back the usual assortment of games, cheats and competitions, plus a few twists to be announced later.  We have Judge Smails HC’d to take all comers in Beat the Pro.  Will Early “McPants” Bloomer defend his long driving crown?  Will Alf defend the Shortest Drive crown (at -8 yards)?  Will the Hideous Beer Wenches return?  Will the Fort Mill boys defend the asterisked Champ crown?  You have to show to know….

Fine Print:

  1. All proceeds will be donated to Leap’s parent organization, The Iron Project (TIP).
  2. Unlike F3F last year, TIP is a for profit company.  As such, donations are not tax deductible.
  3. If you’d like to make a donation directly to the Leap general fund or a specific Leap or Mustard Seed initiative, go to the payment link at the bottom of THIS POST, or contact the Leap team at leap@f3nation.com
  4. Unless we have to move or cancel the event due to weather, registration and sponsorship fees are not refundable.

 Registration Payment

INDIVIDUAL – $100

TEAM – $400

 Enter your Name and F3 name in the comments on the Pay Pal payment page. If you have an alternate contact email, enter that, too.

Happy Brownday

7 Pax jumped in head first to the tougher side of the hump day, #notHDHH

The Thang:

SSH x 25
IW x 20
Merkins x 15

Mosey to the corner of the lot

1 Lap with 20 merkins at each corner, 1/3 mile

Back to start,

Mosey to the picnic tables

4 rounds of:

20 Decline Merkins
20 Stepups
20 Dips
20 Freddy Mercury’s

Mosey to the rock pile, grab 2 equally sized rocks
21’s curls x 2 rounds (7x7x7)
15 rock merkins
20 rock squat press
15 rock merkins
20 rock squat press
20 double rock tricep extensions
on your 6
20 double rock chest flys
20 overhead extensions
Throw the rocks back in the ditch

To the hill by the High School
11’s with jump squats at the top, LBC’s at the bottom

Finish the lap .25 mi or so back to the COT

MOM
Rosalita IC x 25
LBC IC x 25
Recover

Moleskine:

Good strong group out there today. They say that you learn something new every day. We learned how Hot Pants keeps his name with some strong flatulence work at the pain stations. He also put in some real work as this dude is getting stronger and faster each week. Bratwurst and Dasher continued to shine on the all out runs, and Chanel brought his A game today on all fronts. Although we did 220+ merkins, I will not take full credit due to the lack of extension that I was exposed for by Bratwurst, they still do the trick. Speaking of, Bratwurst is doing what good leaders do, and the Pax are starting to feel the pressure to step up and lead at Dromedary. Chanel is on deck for next week, and Dasher will be notified when his name is on the list. If you guys haven’t signed up for Q school, please take the time to do so, it’s awesome and you will be glad you did.

Here’s the signup http://www.signupgenius.com/go/10c094caca92ba7ff2-workout

This is a great site to hone your skills, from an imagination/AO standpoint, and headcount standpoint. I may or may not have winged it today, but tried my best to keep the heartrate up, and hit all major muscle groups with some sort of resistance load. Happy Birthday 37th Brown, you still look 36ish. You were all lucky to have a QIC today that hates burpees enough to let a birthday slide.

Goodbye Football – Hello NASCAR

(Posted by Baracus on behalf of Dick Clark)

On a beautiful 29 degree morning with a full moon still to be glimpsed overhead, 17 men gathered in the gloom to get after it at The Charge. YHC still recovering from a week of food, drink and debauchery on a family cruise, followed up with Super Bowl feasting on the day of return to CLT, felt the need to punish himself for that debauchery with a high intensity, non-stop event and asked the PAX to come along with him with for a serious beat down, ….bidding football season goodbye and welcoming NASCAR back (we do live in the NASCAR capital of the world). With that, the PAX took off running into the moonlit gloom….

The THANG:

Mosey from PDS parking lot to center of football field for COP

SSHx25, IWx20, Hillbillyx20

Mosey to start of track straightway (Pain Station Central) for the explanation of “The Modified Kirk” – Football scoring to NASCAR lap style.

  • Burpee x 7
  • Heels to Heaven x 14
  • Merkin x 21
  • Deep Squat x 28
  • LBC x 35
  • Run a lap around the track

Rinse and repeat 6 more times (for 7 total rounds).

People’s Chair to wait for the Six (YHC was near the back of the pack today, so he has no idea how long PAX held it in PC – 60 seconds is good guess).

Bear Crawl from Pain Station Central up the stairs behind fieldhouse to driveway.

  • diamond merkinsx7
  • widearm merkinsx7
  • merkinsx7

On belly for signal to jailbreak AYG back to parking lot.

FIN

Moleskin:

Great effort out there today by all the PAX.  YHC wanted to keep the PAX constantly moving for 40 min, so hopefully that was accomplished. Not a lot of mumble chatter out there this morning. YHC hopes that was due to the focus of knocking off the laps one by one. Not sure exactly who it was leading the PAX today, but there were a couple #Smokeboots out there this morning on the quarter mile laps. Nice work fellas.

ANOUNCEMENTS

  • 2 year anniversary for Fortress this Friday, with some celebrity Q’s.  5:45 in the Trinity back lot.  Sleep in 15 minutes.
  • 2nd F opportunity next Monday to help Mr Green healing from neck surgery at Pizza Peel Cotswold at 6pm.
  • Tesla working on SC Foothills 28 mile hike this spring. More info to come.
  • Mudrun – April 11th
  • BRR – Sept. 10-11

As always, an honor to lead the PAX in the gloom at The Charge. Thanks to DDs for the opportunity. Special thanks to John Deere for agreeing to bring some tunes to Pain Station Central.

AYE

I’ll Be Right Back

Twenty two of A51’s finest ignored the cool temperatures and posted for their mid-week burn.  As 5 pax wrapped up the pre-KB exercises, Fireman Ed kept the others far away so they didn’t get coerced into joining the KB work.

Here’s how the story goes:

Little baby jog around the parking lot to pick up the straglers.  Continue jog down to the football/futball (whichever you prefer) field for a little follow the leader.

Surpentine the length of the field with jogs (fwd and bkwd), karaoke, bunny hops, side steps, butt kickers, high knees mixed in.

COP:

  • HR Burpees x 10 OYO
  • SSH x 25
  • IW x 20
  • Hillbillies x 20
  • 8 count body builders x 10

Get into groups of 3 (Q fail #1 as I wanted many small groups of 3, not 3 large groups) and line up for gassers across the width of the field.  Alternate running 1 pax at a time.  Recover from sprint until it’s your turn again.  We did this long enough that I think we got about a dozen sprints in per person.  Felt like 100!

Mosey over to the rock pile.

Rock time (IC):

  • Curls x 25
  • Tricep extension x 25
  • Flutter with press x 25
  • Rotate 1 position to your right
  • Rinse and repeat (minus the the second round of flutters)

Animal Planet at the baseball field:

  • P1 performs supine pull-ups while P2 performs animal work.  Flapjacks.
  • Dragon walk to 1st base
  • Bear crawl to 2nd
  • Crab walk to 3rd
  • Bunny hops to Home

Jog over to the field behind the far baseball field.  Q forgets where gate it so we have to jump the fence (Q fail #2).  Plank-o-rama.

Triple Nickel:

  • Run to other fence
  • 5 1 legged merkins (R foot high)
  • Run back
  • 5 1 legged merkins (L foot high)
  • Repeat 5 times

Circle up for 3-4 MOM:

  • HTH x 20
  • Protractor with pax calling angles
  • Deck Squats x 10

Ye Ole Moleskin:

  • As I write this backblast, the Anvil and Charge leadership is huffing and puffing in Twitter-land about their workouts being the best.  Blah-blah-blah
  • As promised, there were no 1 legged burpees today.  I didn’t say anything about 1 legged merkins.  Tiger Rag is still calling it a ruse.
  • At the end of the pre-KB session, Hairball announces that he’ll be right back.  Apparently he went home to do a quick load of laundry.  Suprisingly, he made it back in time for COP.
  • The hillbillies in COP were a crowd pleaser, but would be better with music.  Thank DD for that one.
  • It’s been a couple months since I last Q’ed and I think I’m getting rusty.  I self recognized two obvious Q fails, but I’m sure there were more.  Feel free to bust my chops about it.
  • Brushback was absolutely crushing the gassers.
  • Not sure what Hairball was doing with his rocks, but it didn’t look like curls.
  • Welcome to DV FNG’s Wild Turkey and Brushback.  Great to have you join us this morning.
  • Bugeater took a moment to teach the pax a new exercise…maybe we should call it the drop-n-roll.  YHC didn’t see it but apparently there was some heated competition brewing between Bug and TR.  Good thing Bug had about 10 layers of clothing on for padding.  #charmin #tripgate
  • I love it when the back blast practicly writes itself.  There was enough comedy this morning to keep us entertained.  Sound off below with additional comments.

Announcements:

  • HDHH tonight at the Lodge
  • Aftermath 3rd F workout is on Wed. mornings; Threshhold 3rd F workouts are Wed. at noon.
  • Mud run sign-ups
  • BRR sign-ups
  • If you haven’t already, read the A51 2014 year in review.  You can find in this week’s A51 email.
  • For newer guys that haven’t Q’d a workout, do it!  Sure, you’ll be nervous at first, but it’s a really awesome privilege to lead the pax of A51.  Workout Q school sessions are available.  See any site Q for additional details.

51…and Counting….

For my (Frehleys Comet) 51st birthday, I thought I’d keep that number in mind for 45 minutes by doing multiple exercises with 51 reps.  Mission accomplished…

Warmup:  SSH x 25 1/2 (51 reps), Imperial Walker X 25 1/2, Slow Squat x 25 1/2, Merkins X 51, Slow Squat x 25 1/2.  Mosey to knee wall and sidewalk track around the lake.

Workout: 51 dips, 51 jump ups, 11 burpees – run around the lake.  51 incline/decline merkins, 51 jump ups, 10 burpees – mosey to fitness trail.  51 pull ups (combo of regular, supine, chin up), 51 merkins, 10 burpees. Mosey back to knee wall for Mary. 4 sets of Mary X 25 1/2 (51 reps) including LBC, Dolly, Flutter, and Bicycle. Burpees in between sets (10 total). Run the short steps 3 X before mosey back to launch pausing twice for 5 burpees each to complete 51 total for the workout. Finished in circle with planks (elbow to regular) for about 2 min.

 

If the PAX wants burpees, the PAX gets burpees

(Posted on behalf of Lobster Roll)

9 PAX decided that the last day of January 2015 would be a fine day to post at Area 51 for another Saturday morning smack down.  Lobster Roll had volunteered to serve as Q with YHC signed up for Site Q School and workout.  Beaver, having taken part in previous Lobsta led beat downs, decided to ask whether the PAX might be doing 60 minutes of burpees.  Probably wished he had left that comment unspoken.

With all the PAX on site and accounted for, Lobster Roll led the PAX on the mile loop down to the fire station, back through the nearby neighborhood (homestead of Cold Cuts who should be back in the mix in the next couple weeks, or so I am told), down through the lower athletic fields and ending up at the cinder block pile.

Along the mile loop the PAX made 4 stops for the following:

  • Stop 1 – 25 SSH (IC) & 25 Merkins
  • Stop 2 – 25 IW (IC) & 25 Wide-arm Merkins
  • Stop 3 – 25 Squats (IC) & 25 Diamond Merkins
  • Stop 4 – 25 LBCs (IC) & 25 Man-maker Merkins

Next up, per Beaver’s request, were a round of burpees:

  • 10 x 10 – 10 burpees every minute for 10 minutes (PAX reportedly not happy with Beaver)

After the burpees the PAX recovered with a session of Mary

Next up in Lobsta Roll’s bag of tricks was the Star Fish.  And to everyone’s surprise, the PAX were each going to carry a cinder block throughout and complete 5 burpees each time they returned to the launch point.  Starting at launch point, run to each of the five light poles for called exercise and then back to launch point for the 5 burpees.  Called exercises (each for 20 reps) were the following:

  • Incline Merkins on the Cinder Block
  • Decline Merkins on the Block
  • Bicep Curls w/ the Block
  • Tricep Extensions w/ the Block
  • Shoulder Press w/ the Block

As PAX finished they joined in another session of Mary to wait for the Six.  Star Fish presented PAX with stiff challenge and Q was glad to see everyone pushing through it.

PAX headed back to playground near the launch point and with a few minutes left the PAX completed as many rounds as possible of 10 Pull-ups and 25 Jump Squats.

Great work by all the PAX!

COT

Announcements:

Sign-ups for April 11 Mud Run are now live.  Get your team together and register.  Or just sign up and teams can be pulled together later.

BRR sign ups are taking place for the race on September 11-12. Reach out to Turkey Leg and let him know if you have any interest.

Team Chepul Hill is participating in 2nd Annual Charlotte Brain Tumor Race on 3/21/15 in Marshall Park in Uptown Charlotte.  5k, 10k, and 1 mile fun run options.  Chelms and Abacus are raising money for Brain Tumor research in honor of our younger brother, Bill, who has been battling Giloblastoma Multiform brain tumor since June 2012.  Sign up to run or participate at following link:

http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420

 

Skunkworks – Seeing Double

39 men, including 1 FNG, brought out their inner beast under the full moon. Here’s how it went down:

Warmup:
SSH x 20 IC
25 swings OYO
Partner up, Farmer Carry around church with a 10 merkin chaser
Gather up at the bottom of the hill

The Thang
Partner 1 does 50 Double Kettlebell swings
Partner 2 runs to shelter, finds a bench, 10 step ups each leg
–          Flapjack
Partner 1 does Renegade Rows
Partner 2 bear crawls up hill, 5 burpees at top
–          Flapjack until 100 total Renegade Rows
Partner 1 does Double Kettlebell Squats
Partner 2 runs to church and back
–          Flapjack until 100 total Squats
Partner 1 does Merkins on the bells
Partner 2 does 10 Heels to Heaven
–          Flapjack until 100 total Merkins on bells
Mosey to top lot, circle up

Mary
Flutter w/ Bell Press x 15 IC
Louganis x 10 OYO
Freddie Mercury x 25 IC
Protractor

COT

BOM

Moleskin
A crisp morning and a full moon brought a large crowd out today and YHC had a little trouble wrangling the PAX herd. Nevertheless, everyone was disclaimed, instructed, and were soon tackling the double bells with ferocity.

YHC made it through about half of my planned weinke, stay tuned for part two soon.

T-claps to our site FNGs: Mermaid, Cane, and POP. Hopefully all had a great first day at Skunkworks and will continue to come out as the kettlebell beckons from the car trunk, garage, or, in Chanel and Horsehead’s case, a bed made of goose down and memory foam. #sleepnumber

A combo of the Farmer Carry and Renegade Rows made for a forearm smoker. According to Splinter, there should be a disclaimer for post-workout driving, washing hair, writing, and typing, etc. Be careful out there.

Thanks for the opportunity to lead.

Announcements

#F3Threshold is up and running tomorrow, noon at Bojangles/Donatos in Southpark.
#F3Meathead. If you like the Double Kettlebells, that is the place for you. Drink a protein shake, rest up, and get your swole on Thursday.
#F3Aftermath is your post Wednesday workout gathering, 6:30am at Starbucks, Piper Glen.
HDHH – anytime between 4:30-6:00 at The Lodge.

Posted on behalf of Sanka

#F3Swift – New hills, same Hard effort

The Kickstarter fund to get the Q a working alarm clock was successful, and 11 PAX set out into the “face chilly” air at Swift on Tuesday.  New faces and old veterans mixed for a new route to test an old workout.

Here’s the THANG:

  • Route = http://connect.garmin.com/modern/course/8783507
  • Warm-up 1mile to the end of the bridge over 521.  Then strides between lightpoles: At pole #1, start building speed to halfway, then 95% effort rest of the way to pole #2, mosey between #2 and #3.  Repeato by start building stride again at #3, … , until reaching Ballantyne Commons.  Regroup and stretch OYO.
  • 5 Rounds of 2minute I-pace (a.k.a. 2 mile race pace / VO2max – find your personalized pace here at http://runsmartproject.com/calculator ), 1minute recovery, 1min I-pace, 30seconds recovery, 30sec I-pace, 30sec recovery.  Sometimes run 30sec on reverse course to pickup the six.  Long mosey between set 4 & 5.  Set #5 up Hwy. 521 back towards the AO.
  • Because we couldn’t get back too early, join in with Bagpipe on 5 Burpees and some planking.
  • Total miles = around 5.0 over the course of 60 minutes for the six.  Some at the front ran over 6 with regrouping, reverse course, etc.

Moleskin:

  • We started out our rounds on the uphill from Premier westbound on Ballantyne Commons.  Warmed up quickly and hit the VO2max!  Intensity level properly set for the rest of the workout.
  • Some PAX thought YHC planned each 2min to be up a hill.  Turns out 1st set was all uphill, 2nd and 3rd sets were pretty flat, 4th set had another monster hill (felt like you hit a wall), and 5th set was flat.  In all, running hard up and down hills will set you up nicely for the Mud Run and BRR.  Hill during set #4 was especially like some of the short steep hills encountered in the BRR – just as tough and forces you to change stride and reset expectations on speed – it’s all about effort at that point.
  • Running down 521 isn’t as bad as one would think.  Nice wide shoulder and not too much traffic at 5am.  While YHC would like to fully use Long Haul’s 3 mile loop in Ballantyne Country Club “East”, that would have been too long on this day.  Perhaps another time.
  • 2nd timer Gunny chuckled when YHC asked if he was an “experienced” runner.  YHC really meant his fitness level and mean-mean stride.  Dude was flying today at the front.
  • Soft Pretzel, Long Haul, Dasher (Swift FNG), and Brisket gave chase as best they could.  They kept Gunny in their sights, reeled him in at times, and let it all go on the 30sec sections.  Dasher, EH’d to Swift by YHC, thought this was an “Ab-free workout”.  Well, it usually is… dang Bagpipers having to run the same route back to the AO ruined that mirage.
  • Mr. Bean, like a proper English gentleman, apologizes for repeatedly going back to the six.  However, I dare say Excellent leadership Mr. Bean!  One note, YHC doesn’t really like Arsenal (uniforms are too tight), but a different “red” team instead.  Much more a bandwagon Manchester United fan b/c of a 2.0 that is a goalkeeper (and loves De Gea) and ManU were the first “real” football team put on “regular” cable in the US years ago.
  • Some others may join Stump Hugger on his 4mile Swift warm-up next week.  He might start at 0445, for per his words “didn’t get warmed up until 521 (80% done with workout)”.
  • If a BRR team needs fill-ins, just look to this list of PAX today, however, many of them are already spoken for (sound off in the comments if you are a Free Agent for the BRR).  Each man showed excellent fitness, guts, and determination, and would be a great fit for any team.
  • Abacus shows the determination each week due to having to run away from a job that has him deep in IRS tax code at the moment.  Strange Brew has the best stories ranging from running at -20C (that’s probably really warm anyway) to eating weird dishes on his foreign travel.  And Cheddar, relatively new, is coming back to Swift and DT each week to continually get stronger.

Announcements:

  • To get notified of impromptu runs (pre-runs, weekend runs, races, different sites like trails), follow “@F3Run51“.  Tweet your excursions and also any other good running tips or advice you find.  This past weekend, there were PAX running from the Arboretum at 0600, PAX running on the trails at Anne Springs Close greenway at 0600, and even an afternoon 1330 gathering in Piper Glen.

The hills are calling and we must go

Sixteen bright eyed and bushy tailed men came to experience #F3FastTwitch on this fine, brisk morning.  Once it was surveyed that there were no FNGs off we went with a quick lap around the AO parking lot to collect Mr. Brady.

The Thang: Fellowship pace down Woodfox to Rising Meadow for some warm ups.

Everything to the funny looking mailbox and then mosey back down to the bottom of the hill.

High knees; Butt kickers; Walk on your toes inside, outside, regular; Walk on your heels inside, outside, regular; 50%, 75% and 100% to complete the warm up.

Instructions to run your one mile race pace to the corner of Rounding Run and Raintree Ln.  Plank till the six arrives.

Run your one mile race pace to the bottom of Raintree Ln just past the clubhouse.  Plank until the six arrives.

5s called.  Run to the top of Raintree Ln, about .4 miles and do the called exercise then return to the bottom for the called exercise.  At the top do 180 jump squats at the bottom spider man merkins.  Plank at the end, although there appeared to be a good bit of laying down when I arrived back with the six.  I will not mention any names because they hid in the shadows.

Mosey to the top of Windbluff and find a partner of similar speed while you mosey.

One round on Windbluff.  As a team run to the bottom and do ten hand slap merkins.  Run back to the top.  Partner one does a plank while partner two does five derkins with one leg suspended in the air and then five more with the other leg.  Flapjack.  Plank when you are done.

Mosey back to Rising Meadow for a suicide.  The first three lamp post were used.  Run and return at each lamp post back and forth until you have done all three.  Once completed catch the six.

Mosey back to the AO.  There was still enough time to do two AYG 50 meters.

Done!

Moleskin:

Great work out of all of the guys today.  It is good to see the familiar faces and some new faces starting to post regularly.  Fast Twitch is a great place to lead because there is so many options with the terrain.  We got to see a lot of Raintree today.

It was great having Joker back out.  He said it had been sixteen months since his last Fast Twitch post.  Obviously the time off has not hurt you since you were up front with Turkey Leg and Hairball the whole time.

Mr. Brady continues to be dominate and fly up and down any hill that is put in his way.

There appeared to be some gas issues with many of the Pax today.  The key there is always be up front or at least ahead of Joker and Spackler.

My #FreeRange teammates looked strong out there on the hills.  We will only get stronger and continue our domination from last years event #anychallengers

Geraldo, Floor Slapper, Stage Coach and Good Hands are making great strides in their running and several have taken some time off or now starting to get serious about it.  It will only make you stronger and more fit when you do the boot camp workout.

Buttermaker continues his good showings at #F3FastTwitch.  He is getting faster and faster each time.

Alf, Soul Glow and Hannibal are work horses.  Where ever we went they were always close behind the lead pack.

I was lucky enough to get paired up with Purple Haze for the team event.  Always strong on the merkins.  Must be from Radar chiding you so often at #F3DayZero.  Guess you want have to worry about that since he doesn’t work out there anymore or at least doesn’t stay the whole time.

Thanks for allowing me to lead and I look forward to the next time.

Announcements:

BRR and Mud run sign ups.

 

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte