As I drifted off to sleep last night thinking of what sort of beat down I could provide the pax this morning – the lactic acid in my legs kept reminding me of the fun time we had at Fast Twitch earlier in the day. When I woke up this morning I had my winkie! It would sort of be a hybrid of Fast Twitch meets Death Valley…
The thang…
0530 – out of the parking lot for a mosey to the bottom of Rosecliff Dr. Triple Nickle was called of 20 Merkins at the bottom and 20 CDD at the top. Mosey back to DV stopping along the way for more Merkins. Made our way to the newly finished track – ran around one complete lap as a pax while doing called exercise (mostly Merkins) in each corner. The challenge was made to run a lap as quickly as you could while doing 50 Merkins when finished. Rinse and repeat 2 more times. Mosey up to parking lot while we did sprints of triple triples stopping between sprints to do 25 Merkins. Circled up for Mary and 25 more Merkins.
It was a great morning with all the pax giving such an effort. It’s race season and I hope the beat down helped in your training schedule. It is an honor to Q that NEVER gets old. Thanks for the opportunity!
Announcements-
-Golf Classic – sign up
-Pray for Zip
-Shameless plug for Joust 4/3 to support Freedoms VQ. He has drank the F3 Koolaide and is drunk!
16 PAX arrived at Anvil ready to crush another installment of our Wednesday painfest. Shovel flag planted firmly by Young Love. YHC gave a disclaimer to the PAX. Off we went into this great AO.
Thang
Fast mosey around the around the CDC, Chapel, and Sanctuary to the parking lot above the Main Galleria entrance.
COP
SSH x 15 IC
Low Slow Squat x 15
Merkin x 15 IC. Hold Plank
MC x 21 IC. Hold Plank
Plank Walk Right/Left x 15 IC. Hold Plank
Werkin x 10 IC
Clurpee x 10 OYO (Burpee with hand clap merkin)
Short mosey to the bottom of North Face.
NF Repeats
Sprint up NF. Continue around the row of trees and back to the base of NF and repeat x 2 for 3 trips up. Fast mosey to COP lot and plank to wait for six.
Plank-o-rama
Mary: Flutter x 20 IC/Hold/Heels to Heaven x 20 IC/Hold/Dolly x 20 IC
Short Mosey to adjacent parking lot. Line up along the curb. 50 yards to opposing curb.
Merkin/Sprint Set
10 merkin/Sprint 50 yards/10 merkin. Repeat to 100 merkin.
People’s Chair Air Plank with arms out. 4 ten counts.
Short mosey to the rock pile. Grab exercise rock.
Rapid Fire Rock Set
Civilian cadence to 20: Curl/Tri Extension/Press
10 Rockees (Burpee with rock)
Civilian cadence to 10: Curl/Tri Extension/Press
10 Rockees
Mosey over to pavilion. Grab a bench.
Bench Set/CHAMP Field Perimeter Combo
15 Jump Up/15 Dip/15 Derkin
At completion of bench set run a lap around the perimeter of CHAMP field at fast pace. Return to pavilion. Plank-o-rama to wait for six.
Repeat Bench Set.
Short mosey to adjacent parking lot.
Sprints
Approximately 80 yards. Belly start. Short rest. 4 reps. PAX called on to give the start.
Mosey back to launch lot for COT
Moleskin
Last F3 workout for YHC prior to the Mud Run. Wanted to make it count. Hope no one left disappointed. Welcome to Green Bean. Site FNG from ATL. Newish to F3 with 6 or 7 posts under his belt. Great to have you and nicely done today. Great to see Swanson come out of winter hibernation. Keep on coming out. Champagne emerged from his KB cave looking huge. T-claps to our PAX who ran in. Dory and Sacagawea clipped 2.6 from the neighborhood. Brushback ran in and back. All three of these PAX were pushing the pace on NF and the sprints. Sacagawea was Larry Bird on most sets #gazelle. Bushwood pushed the pace on the CHAMP field lap. Anvil workhorses crushed it as usual. Purple Haze, Margo, Boutique, Scabby, Cane, Ickey Shuffle, Young Love, Van Pelt. Great work today men. YHC took us out in BOM.
Always enjoy leading the strong Anvil PAX. This crew pushes hard on everything. Thank you for coming out and helping to sharpen yourselves and one another. #ISI
Announcements
04/12/2015: Fundraiser for a little boy named Xander who is fighting a brain tumor. This little guy has a big fight. Olde Mecklenburg Brewery from 1:00-7:00. Family friendly. Bounce houses, etc. Option to ride a bus from Cameron Woods neighborhood clubhouse. Contact Boutique for more information.
Sign up for F3 Golf. See weekly email or f3nation.com for more details. Proceeds to fund F3 Leap efforts.
On clear crisp morning, 20 men arrived ready to set their benchmark pace for the seasonal Fast Twitch Mile Time Trial.
The Thang
Warmup laps in parking lot, down to the track for fellowship warmup pace for 1/2 mile. Mosey to center of field for brief COP:
Mosey to track. 1 mile. timed
One recovery lap; mosey to parking lot for mary; flutters x20; protractor
Mosey out to Raintree for some longer distance. Run to top of Rising Meadow. Run laps from top of Rising Meadow to bottom of Windbluff and back. ~2.5 laps.
Indian run back to school. Gassers x4
Total mileage: 6.0
COT
Moleskine
Announcements
Posted on behalf of Morning After (his Virgin Q!):
The Thang:
Mosey to warmups
Side Stradle Hop x 20
Imperial Walkers x 20
Squats x 15
Merkin Ladder – 55 total
Mosey to the wall
Dips x 20
Derkins x15
LBC x 20
Mosey again to the mini-field
Partner Drags x 2 rounds
A quick 10 count
Mosey to the Parking Lot
Partner exercise, sprint, flapjack, sprint back and plank while waiting x4 rounds as follows
Round 1 – Partner derkins x15
Round 2 – Partner press/derkin x 10
Round 3 – Partner plank/sit up x 25
Round 4 – Partner leg throws x 12
Mosey up to the wall.
Partner 1 – people’s chair, Partner 2 lap around the parking lot
Rinse and repeat
Plank while we wait and hold 6 inches for a 20 count
All you got across the lot.
Mosey back to the original wall
Dips x 15
Inclined Merkins x 15
Some Mary
Flutter x20
Heels to Heaven x 20
Protracter
J Los x 15
Mason Twists x 20
Mosey back to the start
Diamond Merkins x 10
Wide Arm Merkins x 10
Merkins x 10 to close
Announcements: Cut short due to time. Swift got back a little late and we wanted to make sure to get the proper take out for COT.
Merkins until late comers get out of their cars and join us.
Grab a partner with like sized bell.
Mosey to soccer field and line up along the side line.
SSH X 20
Jog to far side of field and back
20 KB swings
20 body weight squats
1st Pyramid
(1) Two handed swing, single(S) righthanded(R) swing, single lefthanded(L) swing, SR clean, SL clean, SR clean and press, SL clean and press, SR highpull, SL highpull, R snatch, L snatch, then lunge walk with KB above head to first cone (about 15 yards) and back, sprint to far side of field and back.
(2) of above
(3) of above
(4) of above
(5) of above
20 Sumo squats with KB
Use your partners bell for doubles of the following…parter without bells does Merkins until Parnter 1 is finished. Everyone sprints to the otherside of field and back.
(2) double swings, double cleans, double clean and press, double high pulls, double snatches
(3) of above
(4) of above
20 Sumo squats with KB
50 swings on your own with the last 10 being high swings.
Mosey back to parking lot and 20 Diamonds for fun.
Moleskin:
Great group of 28 out this morning, and judging by the fact that there was almost zero chatter, the men had clocked in fully committed and did some serious work. Well done boys! It is always bad when on Q and you look at the clock thinking you are running out of time and there is still 15 minutes to go but you would like the workout you planned to be over. I added in a few things not mentioned above, but honestly I don’t remember what they were due to an anerobic/hypoxic brain. Love the Skunk Works crowd, it is always a workout that I look forward to! Thanks Harley for keeping it going and allowing me to lead!
Please keep Tackling Dummy’s brother-in-law and sister-in-law in your prayers for faith, trust, peace, and hope for a miracle that only Christ can do. Thank you Tackling Dummy for supporting and loving them well. Their faith in a greater plan that is above our ways will ripple through many that know them and hear their story, regardless of the outcome. May Christ’s name be praised!
10 PAX made their way to McKee Rd Elementary on Saturday for another weekly episode of Area 51. SF was planted as we waited for the clock to strike 0700 hours. Nice cool morning as we headed over to the lower parking lot by the soccer fields for a warm-up lap with high knees and butt kickers before we circled up for COP:
Lots of mumble chatter during COP as PAX paid their respects to Ocho Cinco as he was celebrating his last day before moving up from the “hate” weight class. No birthday burpees handed out (mainly because YHC just didn’t feel like completing any burpees this week), but lots of discussion of Ocho reaching the BIG 40 and how it was all downhill from here. Pretty mature group (as far as age is concerned) as Ocho was War Baby at “39”.
Led the PAX over to the cinder block pile and everyone took a coupon. Headed out to the center light pole for a little starfish work.
Mosey to other end of soccer fields and circle up for 6 MOM:
Time to head over to the Bus parking lot for Suicide Ladder
Mosey back to playground near the launch point for some circuit work
Head over to front of school for People’s Chair
COT
NMM:
Announcements:
Hard to believe we are already a quarter way through the yr . A dozen came out to
start to week off right. In somewhat particular order from what I can recall:
SSH x 20
Imperial Walker x 20
Peter Parker Merkin x 15
On the Field:
Partner 1: 2-hand swings x 20
Partner 2: squats until Partner 1 finishes
Flapjack
P1: Sumo Squats x 15
P2: Merkins
Flapjack
P1: Overhead press x 15
P2: burpees
Flapjack
Lunge Walk w/ KB to edge of penalty area box
Partner 1: plank row (left) x 15
Partner 2: mountain climbers
Flapjack
P1: Plank row (right) x 15
P2: squats
Flapjack
P1: horizontal rows x 15
P2: Wide-arm merkins
Flapjack
Lunge walk w/ KB to penalty spot
Partner 1: 1-hand swings (left) x 15
Partner 2 : burpees
Flapjack
P1: 1-hand swings (right) x 15
P2: merkins
P1: Goblet Squats x 15
P2: burpees
Lunge Walk w/ KB to edge of penalty area box
Partner 1: halos clockwise x 10
Partner 2: squats
Flapjack
P1: Halos counterclockwise x 10
P2: mountain climbers
Flapjack
Lunge Walk w/ KB to sideline
Partner 1: 1-hand press x 15
Partner 2: merkins
Flapjack
P1: 1-hand press x 15
P2: burpees
Mary
Flutter w/ KB press x 10
Dolly w/ KB press x 10
Dying Cockroach x 10
Rosalita w/ KB press x 10
Russian Twist w/ KB x 10
To hill:
2 hand swings x 15
Run up hill for 10 merkins, back down
2 hand swings x 15
Goblet squats x 10
Up hill for 5 burpees, back down
Goblet squats x 10
Good mornings x 10
Up hill for 10 merkins
Good mornings x 10
Mosey home
COT
Moleskin:
Strong showing by all today. Frehley was hurting after he hit the bricks for a few miles yesterday and called out the other runners who decided to take the day off. Way to push through, FC.
Good to have Gomer Pyle back to Foxhole again; keep coming out.
YHC was up last night with junior from 1:45am to 4am, so I apologize for the somewhat lack of organization. My bad, but I was operating on very little sleep. Hopefully everyone still got a good workout.
Announcements
See Madame Tussaud’s link to pay for bus & sundries for Mud Run in weekly e-mail
Look for pre-blast regarding Queens Cup Steeplechase open invite coming from YHC
Stand up and be timed. We’ll be setting our benchmarks for the Spring running season at Fast Twitch tomorrow. We’ll do plenty of warm-up with some rounds of the track and a brief COP. You will be ready. Bring your lungs and your short-track shoes.
For those who feel running the timed mile around a track is just too passe, you are welcome to set a new Area 51 record on any of the competitive variants, e.g.:
See you at 0515.
Surfing Instructor: Aloha, man. My name’s Koonu.
Peter Bretter: I know, we met duing the [The Wiggler]!
Surfing Instructor: Oh right, you’re that guy who works for Kaiser Permanente!
Peter Bretter: No, I’m Peter! We had a really nice talk [while running The Wiggler]!
Surfing Instructor: Oh.
[pause]
Surfing Instructor: Coooool.
Meet new people! Run the Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – Hawaiian pace…
** Forgetting Sarah Marshall
#F3Swift will launch at 0515 at the Vine Restaurant from the Ballantyne AO on Tuesday morning. This week, we’ll be adding some Threshold intervals back into the mix.
Here’s the Plan: