Longest Twitch Ever

Longest Twitch Ever

8 men eschewed the passing rain to experience what was the longest Fast Twitch ever (in time at least).

The Thang:

Warm-up in parking lot with mountian climbers, various lunges, SSHs.

Mosey down to Calvary lot via Davie Park and Rea, stopping for a few merkins along the way.

Partner Suicides:  One partner runs the suicide, other does called exercise. Flapjack

  • Merkins
  • Squats
  • Flutters
  • Monkeyhumpers *crowdpleaser
  • Dollies
  • CDDs
  • LBCs
  • Diamond merkins

Mosey over to rear entrance with steep hill.   11s on hill; squats/burpees.  Called early due to time.

Line up for indian run back to launch point.

Overtime: 1:10

Distance: 5.25

Moleskine:

  • Great job seeing the die hard runners and runstopper out there despite the early rain
  • Nice to see some of the swift/FT fence sitters joining FT for the final warmup before the convergence next week;  glad to have Fraiser running for the FT team again
  • Must have been a bit humid today, seeing Hairball wring out his shirt at the end and putting Mr.Brady’s waterfall to shame
  • Cobains for the tardy return; a bit overzealous on the 11s; did someone poke the Q?
  • Some regulars missing this week – hope to see you there next week for the time trial!

Announcements:

  • Will be converging next week with Swift for the 1 mile time trial.  See preblast at:  http://f3nation.com/2014/10/09/preblast-1-mile-time-trial-and-other-fun/

F3 Parking Lot Drying Service

YHC wasn’t sure what to expect with the rainy weather this morning. Thankfully, 22 brave Area 51 PAX joined me for some midweek Anvil down-painment!

Here’s what we did:

After a quick disclaimer we took a jog through parking lot (aka swimming pool) to patio near the Astroturf.

COP:

SSH x 25

Mtn climbers x 25 Hold it

10 hand release merkins

Imperial Walkers x 25

Merkins x 15

 

Mosey to front lot for the beast:

6 stops, 6 reps, 6 times

Plank when done between sets

LBC’s, Flutter kicks, Merkins, Dollies, Mekins, Burpees

 

Mosey to covered entrance near the Astroturf for some Peoples Chair (& a break from the rain):

Left leg up – 10 count

Right leg up – 10 count

Toes – 10 count

Overhead press x 15 in cadence

 

Indian Run to pavilion for bench work:

Dips x 20

Decline merkins x 20

Incline merkins x 20

Repeato

 

Mosey to hill entrance from Rea Rd and partner up:

Round 1

Partner 1 – merkins

Partner 2 – run down hill, bear crawl back up, flapjack

Round 2

Partner 1 – LBC’s

Partner 2 – run down hill, backwards run up, flapjack

Round 3

Partner 1 – elbow plank

Partner 2 – run down hill, lunge walk back up, flapjack

All run down hill, jail break back to the cars for COT

 

Moleskin

Despite the rain, turnout was excellent and every brother pushed it hard today in an attempt to soak up as much water as we could from the Calvary campus. My weinke called for more hand release merkins in COP but I decided to change it up a bit due to the groans after the first 10…don’t worry, we still got plenty wet out there and the rain even let up for COT.

The Beast never fails to deliver – especially on a brisk rainy morning.

Thanks to all for braving the soggy weather and doing some exercises with YHC this morning. It’s always a pleasure to lead the Anvil PAX.

Welcome FNG Suarez (Rich R.).

Thanks to Mr. Brady for taking us out!

Announcements:

F3 Area 51 Holiday Party – December 6th – be on the lookout for more info. I hear it might be at a brewery…

 

Q-Jack Denied, Then Granted

The VSF was planted as 9 pax denied the very tempting fartsack and kicked #cantore in the teeth. Jog around the parking lot to warm-up and pick up Voodoo who was coming in hot on two wheels.

Mosey over to the farthest part of the parking lot. For the record, it’s not any drier there.

COP:

  • Burpees x 10
  • SSH x 25
  • Burpees x 8
  • IW x 25
  • Burpees x 6
  • Mountain Climbers x 25
  • Burpees x 4
  • Slow Squat x 15
  • Merkins x 10
  • Burpees x 2

Mosey over to the concession area, after a quick stop at the rock pile for two medium sized rocks per pax.

Rock-o-Rama (IC):

  • Bicep Curls x 25
  • Tricep Extension x 25
  • Shoulder Presses x 25
  • Rinse and Repeat, with slightly fewer reps on round 2
  • 8 count body builders x 10 in between sets

Head down to the newly paved track.

1 lap around the track.

Chest-o-Rama (IC):

  • Merkins x 15
  • Slerkins x 15
  • Wide arm merkins x 15

Sled & Anchor

  • Partner up with pax of similar size
  • Push your partner roughly 50 yards, flapjack
  • Pull your partner roughly 50 yards, flapjack

Continued Chest-o-Rama (IC):

  • Staggered-arm Merkins x 10 R
  • Staggered-arm Merkins x 10 L

Jog back to the concession area for a couple rounds of people’s chair. Mix in some arms forward and arms above head.

Over to the parking lot for 5 MOM:

  • Heels to Heaven x 20
  • 1 legged flutter x 15 R/L
  • Freddie Mercury x 15
  • Sid the Kid x 10 each direction (courtesy of Fireman Ed)

COT

Moleskin:

  • Light crowd this morning, but a good mix of veterans and new guys. Crawlspace and Morning Star were FNG’s earlier this week and posted again today in the rain. Voodoo was also an FNG to DV. Nice work fellas.
  • Sussudio was crushing it out there as usual.
  • Header tried to anticipate the last burpee call in COP and got a head start. Naturally, I called merkins instead.
  • Every time Gummy said “It stopped raining”, it started to rain again. Thanks a lot.
  • Fireman Ed attempted a Q-jack but YHC reined it back in when he saw FE was headed to the muddy grass for Jack Webb. YHC did finally give FE the Q for the final Mary exercise.
  • Cheese Curd was guiltted
  • Sound off in the comments if you have any other amusing things to share.

Announcements:

  • See weekly email for ongoing 3rd F workouts
  • HDHH tonight at The Lodge 6:00-7:30.
  • F3 Shoe Drive to support Charlotte Rescue Mission. Area 51 is joining a broader F3 effort to collect used athletic shoes to be donated to the CRM. F3’s overall goal is to donate 1,000 pairs of shoes. Be on the lookout for more details from various “Shoe Q’s”, twitter, email, etc.

What is your favorite flavor of burpee?

11 pax ventured into the gloom, ignoring the call of the fartsack.

The thang:

Mosey from the launch to the far end of target for COP.

SSH X 20

IW X 20

Side lunges X 10

Burpee Sampler platter:

Burpee Jack X 28

Burpee double lunge X 28

Burpee Knee Ups X 28

Burpee Parker Peters X 28

Burpee Squat Hold X 28

Rosalita X 28

LBC X 50

Burpee Side Jumps X 28

Burpee Star Jacks X 28

Mosey back to launch point with some lunge walks behind the HT.

Burpee heel slaps X 15

Demo of the 2 burpee flavors we didn’t get to; low squat burpees and quiet/lazy burpees.

COT

Moleskine:

It was YHC’s 28th birthday a week ago and what a better way to party than with the pax.  YHC also learned all of these types of burpees from a youtube video while sadclowning in a hotel in Montana.  Combine the two and you get 28 reps of lots of different burpees.

Madame tweeted about the pre-KB work last night but it none of the pax(including Madame) made it out by 5 because of the rain.  YHC is grateful that everyone showed up for the main event at 5:30.

There have been times in the past during one of YHC’s Qs that the pax have expressed their displeasure with the planned workout.  Today, Mic Check, Haggis, and Madame were particularly vociferous.  Burpee form(for burpees they just learned) and counts were called into question.  However, some pax we just happy that the Q was only turning 28.  We somehow avoided a Qtiny.

To the pax delight, the clock turned to 6:07 just after the 7th round of burpees.  We had to mosey back to launch earlier than expected.  Make sure you do your homework!

It’s always an honor to lead such a great group of men.  I look forward to my next opportunity to grow stronger with them in the gloom.

Announcements:  

SOB T-shirt Design Happy Hour:  This Friday, October 17th at Duckworth’s Ballantyne.  Bring design ideas for an SOB t-shirt as well as your drinking shoes.

 

#F3Swift – #SoarOnWings or #ThroatChopped depends on the perspective

Swift launched with 7 PAX at 0515 from the temporary AO of the Community House Middle School.  Goal was a little recon and hopefully a #SoarOnWingsLikeEagles workout.

The Thang:

  • Head from the bus lot out to Community House Rd for a 2ndF mosey and warm-up. 1 mile
  • Back on the track for dynamic stretching, form drills, and strides. 0.8 mile
  • 3 rounds of the “Eric Liddell” workout – 200m @ 1 mile race pace, 200m jog, 200m @ 1 mile race pace, 200m jog, 400m @ 1 mile race pace, 400m jog.
  • 2 more laps on the track cool-down at 2ndF mosey
  • 5.5 total miles with 1.5miles at 1 mile race pace

Moleskin:

  • Eric Liddell of Chariots of Fire fame (i.e. Scotland’s most popular athlete, even though Andy Murray’s “let’s do this” tweet about Scotland’s independence vote almost made him more famous) was inspiration for the workout.  Liddell won the 400m in the 1924 Olympics even though it was longer than his favorite event, the 100m.  Check the preblast for more info and why Eric Liddel is an inspiration at Swift.
  • Tiger Rag was confused as to which Liddell was inspiration – as evidenced by his tweet.  Tiger Rag is definitely alluding to taking his 1 Mile PR into the Octagon next week.
  • StumpHugger apparently needs about 45 minutes to warm-up properly, for he was cruising right along at the end.  Definitely more CrockPot than Microwave.
  • Abacus brought along fellow-UNC alum and dancing partner “Right Said Fred” – inspiration for the additional media today.  They were dialing in some pacing and ready to make breakthroughs on the mile next week.
  • Long Haul got the memo for the AO change (where was Strange Brew?) and the War Daddy continues running circles around and around.  Also a construction and materials expert, he certified the CHMS track as full asphalt.  Despite the certification as lacking a rubber component, it was a pretty smooth experience today and the track has plenty of “pop”.
  • Haggis, with new vanity plates, must have been treating today as his 1 Mile trial because he was in full on push to the limit mode.  Rumor has it that he is backing out of next week to run Bagpipe, but why not bring Bagpipe to the 1 Mile trial?

Announcements:

  • 1 Mile Time Trial next week!  Same location. Check Preblast for updates.
  • F3 Thunder Road discount ends tomorrow!  Get details on Preblast and also Sign Up on the Preblast with your team (Area 51) and your time goals.
  • New Bootcamps coming to Marvin/Weddington/Waxhaw in November.  Marvin Ridge HS/MS will host one on Wednesdays and Weddington HS/MS will host Saturdays. Stay tuned for more options.
  • Future test on embedding the Pace Calculator below.

Bagpipe Birthday Beat Down

birthday cake

25 brothers launched at 0530 from the Vine Restaurant at the Ballantyne AO for my birthday beat down. Here’s what we did:

The Thang:

The PAX launched at 0530 from the Vine Restaurant at the Ballantyne AO and headed towards the back of the corporate park.

COP – SSH X 20, IW X 15, Merkins X 20, Burpees X 5

We headed over to the small pond with a bridge. Q called backwards run up the hill, 5 Squats at the top, 5 burpees at the bottom, one lap around the pond X 2.

Head towards the large pond next to I-485. Run around Large pond to grassy field.

Circle up: Merkins X 15, Carolina Dry Docks X 15, Burpees X 2.

Head over to the 5.5 foot wall. Climb the wall up and down 10 times, alternating your step foot.

We then headed through the woods, bear crawled over the bridge, around the next pond to the parking lot. Do the following, LBCs, Sprint, Flutter, Sprint, Dollies Sprint, Heels to heaven.

We ran over to the fitness trail, we split into 2 groups. Group 1 did low arm walks across the parallel bars and Group 2 high arm walks (monkey bars) X 3. We then headed back to the COT.

Moleskin:

I had a great birthday Q. My goal was to cover some ground this morning. I wanted to give the Bagpipe PAX a little taste of The Brave workout style which is every Friday at 0515 at the Vine in Ballantyne.

Welcome Dumpster Fire to Bagpipe. Dumpster and I go way back. It was great to see you in The Gloom.

As always, it was a pleasure leading the men in The Gloom.

Announcements:

Let Soft Pretzel and Frehley’s Comet know if you’re interested in Q’ing a Bagpipe or Stonehenge workout.

New workout in Ballantyne The Brave on Friday’s at 0515 at The Vine Restaurant. The workout is a running and obstacle training workout designed to get the PAX ready for the various mud runs throughout the year.

Happy Hour at Duckworth’s in Ballantyne at 6pm this Friday (10/17) afternoon. Items up for discussion are an SOB T-shirt and a possible new Saturday workout in Ballantyne.

The Never Ending Ladder of Pain

18 PAX gathered for another Tuesday rendition of the Skunk.  Based on the weekly email some were expecting Harley to Q.  Stone Cold had a bit of a stunned look when YHC called out the 1 minute warning and Harley was not there.  I’m not sure if the look was a compliment or not, either way time to start the show.  See Harley for your money back if you didn’t get enough work today.

Partner up for CMIYC Farmer’s carry to Church building entrance.  P1 10 Merkins and chase.  Flap Jack.

COP:

SSH x 25 IC

IW x 20 IC

Disclaimer x 1

Merkins x 20 IC

2-Handed Swings x 15 IC (at least the intent was cadence)

Good Mornings x 15 IC

The Thang:

Iron Sharpen’s Iron:  Individually find a member of the PAX who is generally little faster and a little stronger than you.  For the rest of the workout do everything you can to maintain pace with them.  Use them to push yourself one step better.

2 rounds of:

8 x Snatches (4 each arm)

8 x Overhead press

8 x Sumo Deadlift High Pull

8 x 2-Handed Swings

Run lap around church building

Repeat the above adding 4 reps to each exercise.  Stay with 2 rounds each time.

Continue up the ladder 12x, 16x, 20x, 24x

At the 20x set switch the Snatch to Clean.   All else remains the same.

CMIYC Farmer’s Carry back to cars with 3 Burpee’s then chase.

LBC’s x 30

Time

Moleskin:

Mumble chatter started early with Brown and Bulldog side by side slowing things down with too many questions.  Once we got to the meat of the workout the only thing I heard from Brown was that he made a bad choice on the KB this morning.  For Stone Cold, Brown and anyone else swinging a 45/50lb+ bell this was terrible.  Good work out there.

Sussido, Sanka, and Header were smoking it this morning.  Sanka might want to get independent confirmation of KB weight as there were calls that he was swinging styrofoam.  Maybe it was the calf sleeves giving him that extra compression and energy for the KB work?

I think everyone made it a least through the round of 16 and the leaders were working their way through the round of 24 when time was thankfully called.  Hairband said he wasn’t sure which part of the workout was the recovery – the lifts or the runs.  The answer: There wasn’t any recovery.  I think everyone got as much as they could handle.

#Kotter’s to Hairband at Skunkworks.  You’ve been busy promoting U-Co but there is still no Skunk comparison down there.  Also good to see Night Court back out and in the mix and with a KB #LeaveTheDumbBellAtHome.

Thanks to Header for the send off.

-Alf

Announcements:

Send in names for potential Union Count PAX.  2nd workout at Sun Valley on Friday’s and 2 more coming in the next month-ish to Marvin and Weddington.

3rd F Wednesday’s:  In the morning at Starbucks on Rea and Bojangles South Park at lunch.

 

 

 

 

Foxhole

It’s been awhile since Frehleys had the Q…good to be back!

Warmup: SSH x 25. Slow Squat x 25, Peter Parker Merkins x 15, LBC x 25

Workout: Stayed in circle for 3 sets of 5 different exercises for 15 sets total. Focus on full body workout. 1st set:  2-hand swings x 20, full sit up with KB overhead x 10, close-grip merkin (hands on KB) x 10, 1-legged bent over rows x 10, squat/curl/press x 10 right arm.  For second and third sets, rotated other arm or legs for same exercises, alternate arm on KB merkins x 10 each arm, cross over plank merkins, For abs, rotated Dolly press and Flutter press x 20.

At jungle gym: 3 Sets: Chin-ups x 5, Plank rows each arm x 10, dips with KB in lap x 15.

Against school wall: series of peoples chair for 1 minute intervals with KB exercises 15-20 each: Curls (2 sets), overhead press, upright rows.

Relay race. Sprints while PAQ does LBC with KB.  Mary: Bicycle, Heels to Heaven, LBC, Protractor

 

“Fat guy in a little coat. Fat guy in a little coat…” The Wiggler

“Fat guy in a little coat. Fat guy in a little coat…”

 

Don’t be a fat guy in a little coat. Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – traveling salesmen pace…

 

 

** Thomas R. “Tommy” Callahan III, Tommy Boy

Mosey to the Park

15 men broke free from their cushiony prisons and entered the gloom for a Monday morning beat down.

The thang:

Warm up:

A couple laps around the parking lot with some high knees and butt kickers.

Circle up:
20 X SSH
15 X slow squats
20 X Imperial Walker
10 X merkins

 

After training for a marathon with Stonecold this weekend I thought I would bring running to base camp, ok I just did the last few miles with him after he ran 12.

We began the mosey to the park, along the way we had three stops

Stop 1. 10 X merkins

  1. 10 X wide grip merkins
  2. 10 X close grip merkins

 

After arriving at the park outside of the playground, we did some LBCs until the whole pack was there.

Then we did two rounds of exercises

Round 1:
10 pullups
10 squats
10 merkins
10 step ups EACH LEG
Lap around the parking lot
Plank exercises
Round 2:
Repeat
Mosey to the lower soccer fields.
Ring Ring Hello this is Mr. Jack Webb

1 merkin and 4 air presses, then 2 merkins and 8 air presses and so on up to 5.  Then a little modifying jumped to 7 merkins and 28 air presses and next to 9 merkins and 36 air presses.  The Q took a lot of flack for his switching up; Gummy and High Tide wanted him to go back to Q school.

Then we did a couple rounds of LBCs and Freddy Mercury’s

It was now time for the long journey back to the South Charlotte, with a couple Mary breaks in the middle to keep the pack together.

Stop 1. 20 flutter

  1. 10 mason twist
  2. 10 dolley

Once back at the school we made our way to the lavatory building for some peoples chair but not involving the throne, except for the FNG crawl space.  Good facilities at this work out right.
4 rounds of peoples chair

  1. no air presses
  2. 25 air presses
  3. arms straight out
  4. 35 air presses, did not go over well with the pack.

All finished
Moleskin:
Great job today pack and it was an honor to lead you all. Don’t worry I do have q school coming up in a few weeks.  Hopefully they will teach me how to fit more into these work outs.  Welcome FNG Crawl Space, head locked by several but Morning Star is the one that showed up to workout with him.  Good job Morning Star and I have seen you have been making several workouts after only 1 week.   Robin Hood it is good to see you back out there again I hope you stay healthy; we need our War Daddy out there.  I almost forgot we one person rucked it today with 4 bricks, tough workout for a ruck great job Geraldo.  All I know it was on at the beginning and the end of the workout.
Header thank you for taking us out in the ball of man.  I hope you all have a great week.

Announcements:

A bunch of shameless plugs from other site Qs for their workouts, I think there was a Meat Head in there, Peak 51, Accent, wherever Gummy is site Q too

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