It’s Never Safe To Challenge A Skunk
18 men rose in the pre-dawn gloom of the A51 AO to join together for the weekly ritual we’ve all come to enjoy. This morning, a two-fold challenge was thrown down: (1) complete the workout, and (2) avoid the pain cave — don’t let your fellow PAX suffer on their own:
The THANG:
- Warmup: Partner up (find someone with same size bell) and Catch-Me-If-You-Can from high school lot, around outer loop of church, to middle school lot (approx. .66 miles). Partner 1: Farmer Carry mosey; Partner 2: 10 merkins and chase partner 1. Flapjack as necessary.
- Plankorama for all to regroup.
- Presentation of Instructions: The Challenge is written in chalk on the pavement. You must do these exercises in order and must finish each exercise before moving on to the next. Alternate R/L hand as needed. Move as quickly as you can to complete The Challenge in the allotted time. Encourage one another — we’re all suffering, no one suffers alone.
- The Challenge:
- 50 KB Snatches
- 10 burpees
- AYG around church (take shortest line possible — approx .33 miles)
- 50 Russian Twists (R/L = 1)
- 10 burpees
- AYG around church
- 100 2-Hand KB Swings
- 10 burpees
- AYG around church
- 50 KB Squats
- 10 burpees
- AYG around church
- 100 high pulls
- 10 burpees
- AYG around church
- 100 merkins
- 10 burpees
- AYG around church
- Extra Credit (when finished with The Challenge, perform as follows until time is called): 20 Flutter (R/L = 1) w/KB press, 20 2-Hand KB Swing, 20 KB Push Press, 20 Good Mornings.COT
COT
Moleskine:
Arrived at 5 am to use my 2.0’s sidewalk chalk only to discover that the parking lot we normally use was full of cars. Fortunately, plenty of other concrete to use. Unfortunately, meant we had to run a bit longer each round.
I had the “pleasure” of partnering with Brown for the CMIYC — my traps and back are still sore from the “pleasure” of lugging his KB around the church. Strong work, my friend. Thanks for partnering with me. Next time, we stay in the back and make use of a #radioflyer.
A fair number of Larry Birds, I think (hard to tell with this type of workout), but our War Daddy, Sussudio, was making us all look like little kids out there. Dude arrived 30 minutes early for a pre-run, then proceeded to lap everyone on The Challenge. At the end of the workout, he told me he was feeling a little extra energy lately. I asked him about the little blue pill, but I couldn’t hear his smarta$$ answer as he sped off ahead of me.
Not sure where everyone finished in The Challenge, but I think it is safe to assume that no one made it to the extra credit. Good work by all though, especially our FNG. Heck of a way to make an entrance. Take heart – it does get easier (but, then we’ll laugh at the size of your kettlebell and make you get a bigger one and then it’ll get harder again).
Great job by all with the mumblechatter/encouragement. No joke, this workout was tough. Most folks were suffering from oxygen deprivation most of the time. But, with a group of 18, there was almost always someone who could offer an encouraging grunt. The grunts helped the time fly by.
Announcements:
- Ice bucket challenge: per Voodoo, we’ve all been challenged. If you haven’t gotten wet yet, it’s time to pay up. Pay ALS, and while you’re at it send matching funds to F3F.
Preblast: Devil’s Turn – New Tempo Run Course
As you may have heard, the SCMS track is torn up and gone. We can not let that stop us from good old fashioned tempo running though. So here’s the new course to meet our extended exertion needs.
Since the distances are different, here is the updated Progressive Difficulty Matrix.
All other details are the same. See previous preblasts for pacing considerations. The idea is to run at a comfortably hard pace for an extended period of time. See you tomorrow!
Triple Nickel Tour at Anvil
Shovel flag planted firmly by Baracus. 16 fine men on site and ready to hit it hard at Anvil. Disclaimer given and workout started promptly at 0530, thanks to Baracus who loaned YHC his watch.
Thang
25 merkin OYO
Mosey across the parking lots to lot closest to North Face.
COP
25 merkin OYO
Mountain Climber x 20 IC
Jump Squat x 15 IC
25 merkin OYO
Mosey to bottom of North Face.
Triple Nickel Tour
Triple Nickel involves starting at the bottom of a hill, running to the top, doing 5x called exercise, running to the bottom, doing 5x called exercise, 5 repetitions. The called exercise was the Burpee at our 5 stops: North Face, Entrance 4, Soccer Field Hill, Entrance 4, North Face. 1 rep at each stop with either plank-o-rama or SSH (IC) to wait for 6. Pax ran back up hill at each stop to mosey to the following stop. At NF for rep #5 we ran up, did 5 burpees, backward bear crawl down, 5 burpees, bear crawl back up.
Merkin Set
10 each civilian cadence: wide, offset left, offset right, diamond (40)
Mosey to COP parking lot
Heels to Heaven x 20 IC
Bicycle x 20 IC
Mosey to pavilion (the sweatbox)
Bench Set
15 Jump up/15 dip/15 derkin
30 LBC
10 Jump up/10 dip/ 10 derkin
30 LBC
5 Jump up/5 dip/5 derkin
Mosey to launch lot
25 merkin OYO
Moleskin
YHC did some sad clown pre-KB as none of the usuals joined. Pre-run for Swanson. Humid morning today. Triple Nickel tour was tough. A good bit of running and burpees always a crowd pleaser. The bonus return trip up each hill to the next rep spot was appreciated by Purple Haze. Not a lot of mumblechatter out there today. A lot of movement and no 10 counts. Merkin count confirmed by pax at 230, though may have missed a few above. Strong work by all pax today. Iron Horse took us out in BOM. Always a pleasure to lead at Anvil.
Announcements
Read your weekly email for latest information and announcements. Check website, of course.
BRR teams need drivers. Contact Baracus if you can help or for more information.
Contact Champagne if you can help with a tutoring program in South Charlotte.
Serve and Volley
The VSF was planted, and 17 willing pax embarked on another painful jaunt around The Charge.
The Thang:
Jog to midfield on the PDS gridiron for COP led by Hops.
SSH x 25 IC
MC x 25 IC
Slow Squat x 25 IC
Rockhopper x 25 IC
10 Burpees OYO
Hand off to Dick Clark
People’s Chair – 1 min.
Catch Me If You Can – partner up
partner 1 runs, partner 2 – 15 LBCs – lap 1
partner 2 runs, partner 1 – 15 merkins – lap2
People’s Chair until pax returns, then additional 45 seconds
Jog to car pool lane
Serpentine Bearcrawls through the traffic cones – “Bearcrawl Alley”
Jog to lacross field
Tennis Anyone?
Bag full of numbered tennis balls. Barqs, Hops’ 2.0, pulled one at a time; announced number. One of the pax swats the ball with tennis racket. All pax AYG run to the ball and do aforementioned # of reps of called exercise.
Below is what I can remember of number, exercise and sequence:
13 Makthar Ndijaye’s IC
37 LBCs IC
13 Carolina Dry Docks IC
39 Dolly IC
13 Wide Arms (aka Larry Craigs) IC
11 Diamonds IC
50 second plank, followed by 10 seconds of 6 inches
33 Monkey Humpers (called by Double D’s) IC
54 Jumping Lunges (called by Ichabod) – civilian count
100 Groiners (unsavory final call by Dick Clark) – OYO
Jog back towards launch lot, stopping for another serpentine bear crawl at the Alley
Ye Olde Moleskine:
Was an honor for YHC to co-Q The Charge with Dick Clark. DC & I grew up together in Monticello, IL – have known each other for 40ish years.
Good crew at The Charge. Especially noted John Deere getting after it on the AYG sprints #smokeboots
Shock-o-Bottom clearly has played some tennis
And T-claps to Jamboree for running in 5.0 miles — 10 miles roundtrip!
Not too much mumblechatter from the pax, as if it were possible during the 33 monkey humpers and 100 groiners. Full disclosure – only got to about 70 groiners before DC called the pax to plank.
Solid prayer by Hannibal to take us out.
Announcements:
OBT issued F3Nation wide ALS Ice Bucket Challenge. Turkey Leg did likewise to Area51 pax yesterday at Fast Twitch.
Let Double D’s or John Deere know if you want to Q at The Charge. Step up men! Leadership is what it’s all about.
Getting old at The Maul
18 men joined YHC for a birthday celebration. Having toyed with various ideas for excitement, we ended up going with a basic pain cocktail which seemed to do the trick.
The Thang:
Mosey to parking lot for warm up: plank for disclaimer, 25 side straddle hop, 10+10+10+10+10 merkins. Was gonna just do 40 but couldn’t resist an extra 10.
Mosey to wall at Firebirds
Plankerama. 15 slow durkins, 15 slow dips, run around parking lot. Plankerama then 15 slow durkins, 15 slow dips, run around parking lot. Plankerama then 15 varying speed durkins, 15 varying speed dips, plankerama.
Mosey to bottom of hill by ATM machine. Plankerama then 10 6-count burpees in cadence. Sprint to top of hill. Mary with feet 6 inches off ground then 20 flutter. Run to bottom of hill. Plankerama then 10 6-count burpees in cadence. Sprint to top of hill. Mary with feet 6 inches off ground then 20 dolly. Run to bottom of hill. Plankerama then 10 6-count burpees in cadence. Sprint to top of hill. Mary with feet 6 inches off ground then 20 Rosalita.
Mosey to top of Murderhorn. Plankerama then run to bottom and back up to top. Plankerama again then back to parking lot.
Mary with feet 6 inches off ground then bicycle let by Puppy Love. 10 regular speed, 10 slow speed, 5 fast speed. No one does it like P-Lo.
Finish up with 40 celebratory merkins.
Moleskin
– Welcome to FNG Holy Hitman. Heck of a workout to start out on. Hope you come back brother.
– Thanks all for the opportunity to lead and for all the great things that F3 brings to us. I’m grateful to be part of it.
No I-Phone Required
22 men [at least I think they were all men… frankly it was too dark to tell for sure] gathered in the humid gloom of Death Valley for a poorly planned but a well executed morning workout.
The Thang [abbreviated style]
-LBC… yep, three sets of those
-Imperial Walker, Dolly and Flutter… of course, these are required elements
-Mason Twists… one set, for fun
-Dips and Supine [sp??] Pull-Ups… three sets of each, 60 total reps
-Squats… for sure, about six sets in total, but who is really keeping track anyway
-Merkins… 323 total [assuming you were able to get in the full 50 merkins that Runstopper demanded when he hijacked my Q]
-Gassers on the football field… 120 yards out, with some merkins at the far goal post, then 120 yards back… as follows:
- 50% run out and back
- 75% run out and back
- 100% run out and back
- Backpedal out, run back
- Karaoke out, run back
- Karoake out, run back
Moleskin
- So, I really didn’t plan this workout, I just let it come to me like an improvisational jazz player. I knew we’d get in some merkins and I knew we’d get in some sprints… and, we did.
- Bulldog and Bananas were their usual talkative selves today. They’ve just got a lot to say, even at 0530. Some chatter from Bulldog this morning about missing the partner exercises that I introduced at the convergence workout on July 4, 2013. I may bring those back just for him.
- Runstopper was determined to show as much of his body today as possible. Lot’s of “short lifting” and “shirt raising” going on. But that is why we love him.
- Death Valley gets real dark on certain mornings. I swear there were times this morning when I couldn’t see anyone except the guy on either side of me.
- You know, it’s becomed pretty common place for guys to use their I Phone voice recorder to keep track of PAX names in the COT. Well, I’m a Blackberry guy [possibly their last customer], so that just isn’t an option for me. I did get a headstart on things by writing down about 75% of the PAX names PRIOR to the workout… on my old school pad of paper.
Hills and Thrills
Despite all the complaints in the pre-blast, we set a new record with 26 men opting to take on the hilly starfish.
The Thang:
- Brief COP in parking lot
- Warm-up run to RainTree, right, up to top of hill at intersection with 4mile creek
- This is the center of the 3-leg starfish, running to: (1) Providence Rd, (2) bottom of short hill on 4mi Creek, (3) bottom of hill on RainTree at first entrance to country club
- 10 hand-release merkins at each point; 5 burpees in middle of starfish
- Repeat starfish, leave in time to return by 6:15
Mileage: 5.5 – 6.3, depending on # of legs completed
Moleskine:
- Great crowd rolled in this morning despite the threatening pre-blast, felt like an army for Fast Twitch.
- Provided for some good 2nd F early on was short lived by the time we completed our warm-up run to the center of the starfish
- We ought to call TR the “Q Whisperer” for conveniently trying to dilute the workout where desired with “adjusted” instructions when he repeats for others. Good call though on the revised departure; may have never made it back if we left at 6:08.
- In any case, pPax understood the need to head back and first train back appeared to take an early exit, departing the starfish around 5:55
- Last train left around 6:05 for a seemingly endless indian run that appeared to degrade by the time we arrived at Woodfox into an AYG back to the parking lot
- Welcome FNG Ponce – hope to see you out again soon!
- I’m inspired by the larger and larger crowds that seem to be converging on Fast Twitch, despite even the most threatening pre-blasts. Truly honored – hope it keeps up after the BRR. Lots of races this Fall!
- Thanks all for witnessing the ice bucket challenge – I highly recommend doing it this summer and not waiting until December. Seriously, its a great cause – and you are all now officially nominated to take the challenge and nominate others at your workouts.
Announcements:
- Convergence workout upcoming for those preparing for BRR; see weekly email
- Flex on Monday will have a “van recovery session” for those participating in BRR. Bring sticks, rollers, etc. Vaseline optional.
- F3 Greensboro launching in October
Where’s Bratwurst?
At 5:15am in the parking lot of the Vine in the heart of Ballantyne, 5 men stood awaiting the arrival of the Q of the morning. Since Bratwurst is known for showing up last minute and dressing on the go, the PAX patiently waited until 5:15:42 and even then ran 2 lengths of Conlan Cir. before giving up and winging it sans Q.
Luckily the rough plan was known which was 200m at R-pace followed by a 200m recovery. What was not known was where the h— we were going. So an impromtu vote was held between the B-tyne CC loop or the “road to nowhere” loop. The “road to nowhere” loop (Community House) was selected and the PAX started into the 1-mile warmup.
After some dynamic warm-ups in a parking lot by B-tyne Corporate, the PAX started the 200m repeats. Again some discussion ensued on how to properly track the repeats and it was discovered that Strange Brew owns a technological device rivaling Bratwurst’s arm computer. With that we were ready and off we went.
Due to the small number of PAX, the 2nd F was good. Haggis was pushing the pace to an unwise level as usual and Boomer Sooner was there to keep the pace honest when Haggis and YHC were flagging due to an ill advised all out race during one of the 200m repeats. Not sure if the race was iron sharpening iron or just hard headed stupidity. Probably the latter.
Speaking of Boomer Sooner. Great second post at #Swift. Glad to have you and keep on like that and you will destroy that 5k PR. The man’s got speed.
Outback and Strange Brew were looking strong as usual. Outback seems poised to conquer the upcoming mud run with team mate Mr. Bean (in absentia). Speaking of, they are looking for 2 more to round out the team. C’mon lets get a SOB team out there. Signup is still open, contact them with intent.
As already said, Strange Brew’s watch was a lifesaver. It even makes those beeping noises to say it is time to go fast again that I have grown to dread. #unpleasantindications SB had a strong day out there today and at times YHC was a little unnerved to see the scary fire scull shirt coming out of the gloom. Perhaps it was a good indication of the intensity level which was off the charts on those repeats!
Until the bitter end, we expected Bratwurst to come out of the bushes like some kind of magic show or come running past us like we were standing still. We even discussed that we wouldn’t even hear him coming since he likely doesn’t breathe (the myth, the legend). But alas, no Bratwurst. Apparently free alarm clock apps are not all they are cracked up to be. Who knew?
Well it was a pleasure to somewhat lead this morning. Really more of a group think activity I would say. Effective none-the-less. Thanks brothers!
Hey Hey, you say it’s your Birthday “Kind Of!” Cake and Ice Cream?
17 of Outland’s finest escaped the fartsac ready to celebrate the 1 year anniversary of the site ready to take their annual dose of downpainment. Some old faces that we haven’t seen in a while and even a few newbies.
We started off as we did a year ago with 10 burpees OYO to get things started. Then jetted off headed for the cheeze wheel (brought to you by none other than Boonedock back in the day) for a pre-game warm-up and landing at COP.
COP
SSH x’s 30 (IC), IW x’s 25 (IC), Merkins x’s 20 (IC), Parker Pleter x’s 20 (IC), Pleter Perker x’s 20 (IC) — more to come on this Pleter thang.
The CAKE served by ZIP
Fast mosey to the Rogers Rd. Elementary Indian Run Style and meet at the track.
Interval training for some track work and to get warm. AYG sprint around the track until Q calls it (15 second intervals) and then perform 5 burbee ladder down.
- Rinse and Repeat the 15 second sprints / Burpees down to the last Burpee.
Circuit Station Work:
- Step Up / Jump Ups x’s 20
- Swing Kicks (aka Donkey Kicks) x’s 20
- Dips x’s 30
- Monkey Bar Challenge
Rinse and Repeat
Leave the ground of play and head for the parking lot and partner up.
- Lunge Walk to the first bus and perform said partner exercise.
- Partner Derkin / Press x’s 10 per partner (HH Favorite)
- Bear Crawl to the end of the busses
Who wants popcorn? Head to the concession stand at the stadium with random doses of burpees and merkins sprinkled on top.
- Oh wait, Mr. Ed is still running his jaw so lets put a bit in it!!!
- Partner Derkin / Press x’s 10 per partner (HH Favorite)
Cover the last bit of ground to the Popcorn stand.
In comes CT to serve 365 days of Ice Cream!!!!
365 @ Stadium
- Merkins x20
- LBCs x20
- Squats x20
- Burpees x12
- Run the stadium Stairs
- Repeato x5
Mosey back to shovel flag but wait, as we started a year and 2 weeks ago, belly up at the bottom of the hill. Sprint AYG to the shovel flag for COT.
The Empty Plates (Moleskin):
It was certainly nice to see some old faces post who helped us kick this thang off a year ago and boy have we grown strong. There was a lot of mummble chatter prior to kicking off with the PAX catching up talking about past adventures and experiences from other sites (some hugging which I wasn’t sure about) but the boys came home to roost on this anniversary and ready to work.
The chatter continued during the first course of cake led by Horsehead but we quickly served up 2nd and 3rd helpings of pain to corral him. HH continued to poke the skunk to revisit the Burpee sprint that he missed the previous week but in the end he got his fill.
I’d be remiss if I didn’t mention my faux pas in calling the Peter Parker / Parker Peter that led to a good bit of the chatter. YHC was really amped up for this one and when it came time to call out the the Parker boys, well my mind was racing far beyond what the mouth of Z could spit out. Hard to believe right?
I know Milton had enough after the first serving of cake as he hightailed out of there shortly after. That had to be the fastest Saturday post ever brother. We know that you had previous obligations but thanks again for coming out and supporting the PAX and the effort while you could.
HB was questioned prior to launch as he was over at ZIPs ride putting on a dress rehearsal trying to find an F3 style shirt that would totally fit and display all of that awesomeness. #prettywoman
Although, thankfully Electric Slide brought out Flea (sporting a spike hairdo no less) #nowthatsafashionstatement to help pick up the pieces and push us war daddy’s. However, now the question remains of who’s the real rocker in the PAX?
Not to be outdone by a wardrobe, the Late Show not only showed up super tan but once again showed up with his shakka zulu medicine man necklaces in tow looking to perform some voodoo pain preventive ritual on the Q’s. Nice try brother. #accessories #niceworkonthemissiontrips
The PAX was pretty spent by the time CT was ready to serve up ice cream at the 365 @ stadium that gave many of the boys a bellyache but Doughnut Hole and Swiss Miss were still feasting and led the way. #strong
Green Machine and Crazy Train (products of DH) were out there blazing again as well. DH must be performing his own bootcamps at home. Hope the game went well Saturday night!
Speilberg, we’ve certainly missed ya and hopefully this wasn’t your 1 and only annual post.
As always, the PAX was strong today and everyone outperformed. It’s always an honor to get to lead such a fine group of young men and today showed how far we’ve come as a group.
Announcements:
Next week is Drop Thrill’s innaugural Q. You sure don’t want to miss this beat down and session of PAIN. Look forward to seeing everyone again.
Prayer Requests:
Please keep HB’s aunt and DT’s mom, and their families, in your thoughts and prayers as they’re going through some difficult times. It’s never easy when facing these challenges but please continue to pray and keep them in your thoughts.
And with that, it’s a wrap!
Until next time, ZIP is OUT!
Road Work Ahead
15 PAX inlcuding 1 FNG ignored the Fartsack and made their way to Basecamp.
The Thang:
COP
- 5 Burpees OYO
- SSH x 25
- 4 Burpees OYO
- Merkins x 15
- 3 Burpees OYO
- IW x 20
- 2 Burpees OYO
- Squats x 20
- 1 Burpee OYO
Catch Me if You Can
Mosey to the track and partner up for Catch Me if You Can, only to find the track at South Charlotte Middle School was ripped up and is under renovation. Already an audible is called by YHC to run the length of the football field in lieu of laps around the track.
Partner 1 Runs towards the opposite goal line while Partner 2 does called exercise and races to catch Partner 1. Each round consisted of running the length of the football field 4 times for a total of 400 yards.
- Round 1 5 Merkins and flapjack
- Round 2 5 Diamond Merkins and flapjack
The Star Fish
Move to the field for, run to each each corner of the football field to complete the called exercises and returning to the center for 10 LBCs.
- Corner 1 10 Merkins
- Corner 2 10 Lunges
- Corner 3 10 Carolina Dry Docks
- Corner 4 10 Squats
- Plank-o-rama and Repeato
Mosey to the bleachers and take a lap around the baseball field.
Return to parking lot for Mary:
- Flutter x 15
- Rosalita x 20
- Russian twists x 10
- Finish strong with Merkins AYG
The Moleskin:
- It was an auspicious start when we pulled in only to find a large construction vehicle parked in Spackler’s parking spot. YHC had not planned on World’s Strongest Man truck pull #Refusnik
- YHC could not get the squat demonstration right in COP #QFail
- The PAX was quite surprised to find that the track was being remodeled. Nothing like starting the project the week before school starts #PoorlyPlannedProject. This is apparently to the delight Purple Haze #NotAFanofYasso800
- Welcome FNG Tawny, EH’d by Whitesnake, a Jaguar never looked so good in the 80’s
- Thank you Slimfast for taking us out
- Solid work by the PAX today, YHC wanted to keep the PAX moving today and they kept bringing it.Thanks for the opportunity to lead, it is always an honor. Please sound off with any mumble chatter.
Announcements:
- Fall Mud Run registration is active again, sign up and sort your team out later: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
- Charlotte Young Life Mud Run http://ylmudrun.com/