[Posted on behalf of Semi Gloss)
24 pax entered the gloom and worked off some calories as well as swinging iron.
THE THANG
Mosey to lower lot for COP
Around the world till everyone gets there
25 SSH – Cad
20 Swings OYO
20 Figure 8’s
Mosey to in front of the church.
Partner up – Like size Bells
Partner 1 – Run around the building
Partner 2 – 20 Two handed Swings
20 Lawnmowers each arm
20 one handed Arm Presses each arm
Flap jack X 2
Rinse and Repeato
Partner 1 – Run around the building
Partner 2 – 20 squats and 20 clings
Flap Jack X 2
Circle up.
7’s (7 curls half way up, 7 curls half way down, 7 full curls) X 3
20 Traps 20 high pulls each arm X 2
25 Flutter with Press In Cadence
Farmer carry around the parking lot and then back up to the upper campus
Circle for a little more lifting
20 two handed Swings in Cadence
15 Russian Twist with bell (if you got it…..I didn’t)
15 Merkins on the bell each arm
20 Diamond Merkins on the bell (courtesy of Busch)
20 Dollies’s in cadence
MOLESKIN
It was YHC’s first q at Skunk works so the timing got a little behind for me. The workout started strong and the pax were all dialed in. When we started the running there was some calls for an audible but they stuck with me and I appreciated it. Swinging the 45 lb kept me in check today and it limited some of the numbers that I was looking for (which was a good thing). I am still working on the correct names but don’t worry the regulators Bulldog and Tiger Rag helped me get the correct terminology. Enjoyed the Q and enjoyed the great send out by Ray Charles. Strong work today brother from being out and glad to have you back.
ANNOUNCEMENTS
17 answered the bell this morning for another full hour of FastTwitch. Many of the pax suffered a beatdown yesterday at the MuthaShip but you wouldn’t know it the way they handled the endless hill cycles this morning. Pretty simple plan today – get in as much hill work as possible with some strength training to serve as “active recover”. Here is how it went down
At 5:15am Sharp – mosey to lower to parking lot to avoid the crowd of clipboarders about to convene at the track.
Circle up for proper disclaimer and allow time for a few folks to join us in the COP.
SSH X 30
Peter Parkers x 20
Hold it
Parker Peters x 20
Time to Run – Toward 51 – Right on 51 to Raintree – Right on Raintree – Left on SmokeRISE Hill Drive (plank until everyone arrives). Thanks to skywalker to making sure everyone made the left on SmokeRISE.
Hill Circuits: Run from Bottom to top of SmokeRISE around culdesac and back (complete 20 Merkins, 20 Squats 20 LBC) – Complete 5 circuits
Plankarama until all complete thier 5 circuits
Head left on Raintree – right on Rounding Run – Stop at RISING Meadow
HIll Circuits Part Deux: Run from Bottom to top of RISING Meadow around culdesac and back (complete 20 Wide Arm Merkins, 20 Alternating Lunges 20 Russian Twists) – Complete 3 circuits
Indian Run back to Parking Lot – w/no time to spare. Namarama and COT
Chelms took us out to begin our day Right.
Announcements
– F3 MudRun Sign Ups Deadline is Today
– A51 High Vis Running Shirts will be coming soon
Moleskin:
It was an absolute sweat bath out there today. The puddles that were forming at the bottom of SmokeRISE and RISING Meadow starting to merge together and run downstream. Great deal of iron sharpening out there this morning with many of the pax pushing themselves and others to complete the hill circuits. Not much chatter along the way this morning aside from the near mutiny that broke out when it was announced we were to do more hill repeats on Rising Meadow. T-claps to the pax that went back to back Muthaship/FastTwitch – you’ve each earned a much deserved midweek fartsack if you so choose. There were many of the pax pushing themselves to the limit to stay at the front of the pack – Mr Brady, Turkey Leg, Alf, HairBall, Splinter and Gummy to name a few. Haze got a second wind on Rising Meadow and was leading the pack for the final circuits. Chelms was grinding it out on a sore ankle and MallCop put in an herculean effort after getting there just as the pax were leaving the parking lot. Proud to be part of Area51 with so many of the pax getting stronger each week. It was an honor to lead at Fast Twitch.
All in we racked up 5 miles of ups and downs – 100 Merkins, 100 Squats, 100 LBC’s, 60 wide Merkins, 60 Lunges, 60 Russian Twists.
The Virtual Shovel Flag was planted and Swift launched at 0515 (OK, 0516 because the QIC didn’t have “atomic” time) on Tuesday with 7 PAX in tow.
The THANG:
The Moleskin:
The summer season took its toll on Foxhole this morning with only 5 pax posting. Apparently fartsacking or spending quality time with family is more important than swinging kettle bells.
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Field of Dreams perimeter drills:
Start in corner #1
2-hand swings x 20, 10 merkins
Run to corner #2
hammer curls x 15, 10 squats
To midfield
plank rows left x 10, 5 burpees
To corner #3
plank rows right x 10, 20 mountain climbers
To corner #4
2 hand overhead press x 10, 10 merkins
To midfield
Goblet squats x 10, 5 burpees
To corner #1
Horizontal rows x 10, 10 squats
To corner #2
1 hand swings x 10. 20 mountain climbers
midfield
1-hand swings x 10, 10 merkins
corner #3
clean and press left x 10, 5 burpees
corner #4
clean and press right x 10, 10 squats
midfield
1 hand press left x 10, 20 mount. climbers
corner #1
1 hand press right x 10, 10 merkins
corner #2
sumo squats x 10, 5 burpees
Mary
LBCs x 15
Flutter x 15
Dolly x 15
Mason Twists x 15
Luganis x 10 OYO
Rosalita x 15
Lunge walk 25 yds w/ KB to sideline
Mosey home:
5 hammer curls
5 goblet squats
5 hammer curls
5 goblets squats
20 2-hand swings
10 tricep extension
COT
Only have ten minutes to scrub off an abridged backblast…
Eight and twelve lacrosse balls posted.
There may have been some other stuff
“Smash and floss” is borrowed from the book Becoming a Supple Leopard (leopards don’t warm up to chase prey; corollary: we shouldn’t have to warm up to exercise.)
The main idea is to smash an object against the targeted area and then knead it out to break up the tight muscle. Good googly moogly, did it hurt. But it also worked as advertised: feeling 25% more supple than before.
Time’s up.
SIGN UP FOR THE MUD RUN
Carl Spackler: So I jump ship in Hong Kong and I make my way over to [Mullrich Corner], and I get on as a [wiggler] at a course over in [Charlotte].
Angie D’Annunzio: A [wiggler]?
Carl Spackler: A [wiggler], you know, a [run], a [work-out], a jock.
Be a wiggler– join The Wiggler 6:00 am Tuesday – corner of Foxcroft and Rothwood – caddy pace…
**Caddy Shack
Swift will launch at 0515 on Tuesday from the Vine Restaurant parking lot at the Ballantyne AO. Warm-up will be pre-Bagpipe friendly (we won’t venture that far away).
Come on out for an extension on Intervals that we have been building towards (6 minutes this week), speed targets will be slower (find Threshold pace at http://smartrunproject.com/calculator), but rest will compensate (1 minute). Minimal hills so you can get dialed in on the Threshold Pace, or otherwise known as “Comfortably Hard”. It will be a huge boost for your endurance speed work.
Check out video linked above for more details – http://youtu.be/dxJVtPT6rHo The Mouth will be delivering a lecture on “blood lactate” during Warm-up.
See you in the Gloom!
The Thang!
Let’s mosey! As we passed the Shovel flag on our way out to the practice fields the mumble chatter began early with things like “Hair Band is running us?!”. No, but it will still suck. Once at the field, line up for a modified Marine Recon Short Card beatdown.
| Exercise | Reps | Count |
|---|---|---|
| Side Straddle Hops | 30 | 4 |
| Merkins | 20 | 4 |
| Chest Press Flings | 10 | 4 |
| Squats | 30 | 4 |
| Cherry Pickers | 10 | 4 |
| Lunges | 30 | 4 |
| Merkins | 20 | 4 |
| Quick short lap around a section of field which Zip dubbed the Hair Band Mile | ||
| Chest Press Flings | 10 | 4 |
| Flutter | 50 | 4 |
| Dollies | 25 | 4 |
| Half Jacks | 30 | 4 |
| Star Jumpers | 20 | 1 |
| 8-count Body Builders | 10 | 8 |
| UDT Flutter | 20 | 4 |
| Hair Band Mile | ||
| Leg Lifts | 20 | OYO |
| Dollies | 25 | 4 |
| Squats | 30 | 4 |
| Merkins | 20 | 4 |
| Chest Press Flings | 10 | 4 |
| Mountain Climbers | 20 | OYO |
| LBC | 40 | OYO |
(Thanks Late Show for letting me go about 35-40 minutes before the hand off.)
Late Show grabs the Q…
Group carry the dip rack to field.
Partner up.
P1 rows, P2 runs ?40 yards and back. Flapjack.
Merkins/run and flapjack.
Squats/run and flapjack.
Then p1 walking lunges toward elementary school from dip bars. P2 runs toward high school and back to catch partner. Flapjack.
Repeat the row, merkin, squat routine.
With a rock line up.
10 rock thrusters (squat to overhead press)
Core work about 1 minute.
9 rock thrusters.
Core work.
…
Work down to 5 rock thruster.
(Stopped b/c of time)
Good stewards so we put the dip bar back.
Mosey (in cadence) back to the flag.
The Moleskine: (hang on, its the winded 1yr anniversary version)
The mumble chatter carried throughout with names like drill sergeant getting thrown out at me through the cadence. One thing I admittedly did not consider was the toll of that much cadence on my O2 dep. I got to the point of calling OYO along with a few 10 counts to catch my breath, until Horse Head started singing, then the cadence kicked back in, nobody wanted to hear that.
So why did I bring out this beatdown? It was about 1 year ago through some prodding by Mall Cop and Cottonmouth when I decided to drag my out of shape rear to the Matrix. Neither of them were able to make it that morning but I didn’t want that to stop me.
The first words I heard out of Dora when we lined up was “This is a little different but we are doing the Marine Recon Short Card Workout!”. I was about 10 minutes in and wondered when was the water break, realizing there would not be one is when the thoughts of ‘these guys are crazy!’ popped into my mind! I could not keep up at all and would stop just short of splashing merlot! Throughout the beatdown I had some guys encourage me through what felt like a “near death” experience and that was the key! As I drove home I had an internal conflict of thinking I was going to die from what I just went through and how awesome it was!
The thing that Dredd and OBT point out in Freed2Lead was so true, the 1st F got me there but it was the 2nd F with a group of guys I didn’t even know that was the glue.
I was not an athlete and to be totally transparent, had no father figure in my life to push me or instill that desire to push for more. Though my new faith in Christ during my college years gave me another “Father” to model many things after in my life, F3 gave me a practical place to be pushed and grow in many ways including leadership. Over the course of this past year, not only have I connected with other guys that push me, but I have also encouraged and pushed others physically, personally and spiritually. While I still feel like I lag behind a lot of guys that’s ok, it’s a brotherhood that helps and does not put down. I just remind myself I am getting stronger every day, so are they, and that is good.
I learned early on that I need to judge my ability by where I started and how far I have come. Here we are today and the fact that I Q’ed the short card workout that I thought would kill me 1 year earlier was a very proud moment for myself. I stuck with it and will continue to do so thanks to the PAX and this movement of F3 Nation! Aye!
Oh, and yes that is me in the pic hence the name “Hair Band”.
Eight futbol-ers [sp??] hit the ghetto pitch at The Matrix for a soccer-insprired workout.
The Thang
200 Meter Warm up
IW X 17
SSH X 17
Squat X 17
Stretch time [like the Flex boys, but without the lacrosse balls embedded in the rump]
“120s” – Sprint 120 yards, then recovery jog 120 yards back to the starting point. Rest alowed until total elapsed time of 60 seconds. Then… do it all over again. Our goal was to do the cycle ten times, sticking with the 60-second schedule for each cycle. We made it ten times, but added a little extra recovery time during cycles 6-10.
Core work… including LBC, Flutter, Dolly and Mason Twists
Station Work
-Ten pull ups / 20 squats / 20 dips
-Eight pull ups / 20 squats / 15 dips
– Six pull ups / 15 squats / 15 dips
People’s Chair with merkins during recovery time… total of 50 merkins
10 burpees OYO
Moleskin
-So, CMS budget cuts have led to to some challenging field conditions at McKee Road Elementary School. What was once a decent field is now 50 percent tall weeds and 50 percent dirt patches. Maybe conditions will improve when school is back in session.
-I’m a natural born sweater [almost to the extent of Slap Shot… that man can break into a full on sweat about ten seconds into a workout], and this morning was a shirt-drencher all the way. As a piece of marriage advice I will tell you guys.. if you happen to drive your M’s vehicle to a summer workout, be smart enough not to leave her with a sweaty seat belt.
-Floor Slapper is a Mud Run free agent. He’s a doctor, so could make for a good teammate!
(Posted on behalf of Boutique and Semi-Gloss)
12 or so men partook in a little toughness.
The Thang
Boutique Q
Warm up lap cross field with backwards run & karaoke mixed in.
COP on basketball court:
SSH x 25
IW x 20
Mtn Climbers x 20
Merkins x 15
Mosey to front lot:
Minute To Win It (PAX does called exercise for 1 minute followed by lap around lot)
Squats
CDD
Dips
Calf Raises
Burpees
Just before our Burpee set, The Rock infiltrated the PAX.
Mosey over to the wall for a little peoples chair:
Left for up
Right for up
Over head press x 20 in cadence
HANDOFF to Semi-Gloss
Mosey to yellow rose parking lot
Partner up.
Partner laps. Finish with 100 merkins for the team.
Lap 2 run around and finish 300 lbc’s.
Indian run back to campus.
30 dollies cad
20 flutters cad
Mosey to playground.
30 dips, 30 derkins, 30 pull ups
Mosey back to the parking lot
Suicides
Ye olde moleskin
The weather was warm. The pax complaining and well for me it was no shirt today.
Boutique lead the pax off to a solid karaoke and a great workout with a little interval training. The lap work was especially painful but needed especially for me. The running was going great but in the background we could hear the fAint sounds of some pax and what can only be Runstopper rocking out the drill sergeant workout.
Apparently the q’s at the rock weren’t there today so the guys over there came our way. Just in time for my q. I had to call an audible after Boutique’s wall sit because of the size of the group.
We mosied over to the yellow rose pkg lot and decided to run. At first the pax were on board but I felt a mutiny coming after the second round and the runstopper reminded me that they still have to run back to the rock.
When we began the Indian run back the back of the line wasn’t making it so we circled and pushed through.
YHC was a little bad on the time and I called the Mary a little too soon. Don’t worry radar of course gave me enough crap on it.
Haven’t q’d at day zero in a while and enjoyed it. Always a good workout on a Saturday to get the week out right.