Runnin’ around the schoolyard
The VSF was planted by Bugeater (does Hydra have a SF?), and 19 of F3’s finest set out for another pain-filled edition of Hydra. Yankee joined us after the warmup lap around OP, making it an even 20 pax this morning.
The Thang:
Warm-up run around OP
COP (all exercises in cadence)
SSH x 25
MC x 25
Squat x 25
CDD x 15
Run to the back of the school
BTW x 3 OYO
People’s Chair w/Overhead Press x 15 IC
Peoples’ Chair (cont’d) with arms straight out to overhead x 10 IC
Run to field for the following:
3/4 Around the clock H-R merkins.
Bear crawl 50 yds
Lunge walk 50 yds
Karaoke R 50 yds
Karaoke L 50 yds
High Knees 50 yds
Jog to far parking lot
Split in 2 groups
Group 1 does Flutters while Group 2 runs around OP. Flapjack.
Group 1 does merkins while Group 2 runs 1/2 way around OP. Group 2 then does merkins until Group 1 gets 1/2 way around.
Same as above with Dolly’s.
Same as above with Peter Parkers.
6ish MoM – IC:
Knee Ups x 13
Russian Twist x 13
High, Slow Flutter x 10
Slow, stop-motion Squat x 10
Elbow plankarama, Regular Plank, 6 inches with 13 count by Gummy to close us out
COT
Ye Olde Moleskine:
Great group this morning. T-claps to the fellas who ran in: Chico, Kirk, Puddin’ Pop and Bugeater. YHC noted some especially strong performances from Gummy, Brisket, Kirk…and I’m sure I’m missing others.
Wolfman, due to fatherly duties – had to claim LIFO (first out) at 6:00. You can set your watch to it Thursday mornings. Yankee (who also claimed LIFO due to his last in status) still owes us another lap around OP! And good to see Zima posting – hadn’t seen you in a while brother. Also – special welcome to Steinbrenner and Bushwood, both of whom were FNGs to Hydra I believe.
Hydra has become a solid AO, and the pax is always bringing it there. Good work men. Pleasure to Q this morning.
Great sendoff by La-Z-Boy reminding us why we celebrate Easter.
Announcements:
F3 Golf – SignUp – Thursday, May 29th. Bananas is event Q, Cottonmouth handling sponsorships.
2 new 3rd F groups – Threshold in SoPark Wednesday’s at noon. Dunamis launches Friday, May 9th at noon – Moe’s Ballantyne – Iron Horse and Cake Boss are Q’s.
Great showing by Area51 at the USMC Mud Run Saturday. T-claps to Stagecoach who was our Q for that. Lots of the pax talking about how much fun it was; so we expect an even bigger turnout in the fall.
Preblast- Kevlar and Joust converge on Good Friday at CCS
For those that are not on Spring break, come on out for a Good Friday beatdown as Kevlar and Joust converge at Charlotte Christian School. Pre-kb workout at 0500 followed by Header’s 0530 kick in the pants. Then join us at Compass (Chickfila Arbo) for 3rdF as we conintue with the book, Limitless Life Chapter 7. Get your Easter weekend off to a nice start.
Suicide by tree
9 strong did a lot of running today.
The Thang
(The idea was to cover the parking lot. There are medians that break each lot and they run aprox 100 yards each way. )
Mosey around at a good pace and end up over by the front.
Circle Up
40 SSH (cadence)
40 Butt Kicks (cadence)
30ish Mountain Climber (cadence)
10 Merkins on your own
20 Squats on your own
1rst median = Sprint to end and do jump squats until everyone finishes and repeato
2nd median= Karaoke left Leg until the end- Turn around and karaoke right leg
3rd median- Backwards Sprint to the end- Forwards sprint back
4th= Bear Crawl 50 yards, Backwards bear crawl 50 yards, and then sprint all the way back
5th median= Burpee Broad jump 40 yards, sprint 60 and turn around and sprint 100 back
6th median= Partner 1 sprints all the way down and back P2 does a called exercise
7th median= Suicides using each tree as a point. (11 trees)- (at each tree we did 5 squat jacks)
8th median= Suicides using each tree as a point. (11 trees)- (at each tree we did 5 diamond merkins)
9th median= Partner 1 sprint all the way down and back. P2 does ski abs (flap jack)
10th median = Partner 1 sprint all the way down and back. P2 does high jumps(flap jack)
Mary
Slow and fast cadence freddy mercury
Flutter
Dolly
Moleskin:
YHC posted last night to bring smoke boots today. We moved constantly. I told the pax that I did not have a plan but I did have an idea as to what we were going to do. Goal was to have a high heart rate the entire time. I think for the most part this was accomplished. Intel crushed it today. Utter sand bagged until the end. Spackler shouted god is watching you several times. Good group and not a great deal to report. Everyone worked hard and there wasn’t much mumble chatter. Thanks for letting me lead
Announcements:
None
Catch Me…If you can
16 Men (including 1 FNG) posted a strong workout at DV this brisk Wednesday morning.
COT
- SSH x25
- Imperial Walker x25
- LBC x25
- Mirkens x20
- Prisoner Squat x25
- Mountain Climbers x25
- Jumping Lunges x25 each leg (OYO)
- Jumping Squats x25 (OYO)
Partner Up
Catch me if you can on track
Partner #1 does below exercise while Partner #2 runs the track. Partner 1 completes exercise and catches up to Partner 2; Partner 2 does said exercise and catches Partner #1. Got it?
- Round #1:10 Mirkens for 800 Meters (two laps)
- Plank – a – rama until everyone completes
- Round #2: 10 Squats for 800 Meters (two full laps)
- Plank – a – rama until everyone completes
- Round #3: 5 Burpees for 800 Meters (two full laps)
- Plank – a – rama until everyone completes
- Round #4: 10 Diamond Mirkens for 800 Meters (two full laps)
Partner over/under
- Partner #1 Plank, Partner # 2 crawls under torso and jump back over legs. Flapjack 10x for 3 rounds
- Partner Wheel Barrows 50 yards flapjack
Done.
Moleskin:
- Pre-Kettle Bell had 4 strong men post (Stage Coach, RS, Bull dog and Semi-Gloss). Semi-Gloss lead us through a 25 min tibata beat down. Thanks for the extra work bro, appreciate it!
- Excellent work on the catch me if you can, except Turkey Leg seemed to forget to slow down so Stage Coach could catch him. Next time we may tie his legs together to slow him down a bit.. #BEASTMODE.
- Splinter was strong always, he had his wind breaker pants on…reminded me of corduroy’s in the early ’80’s. Lots of friction=noisy run.
- So we had one FNG today who dodged a bullet. Bull Dog suggested he should be called ‘Fireman Ed’s Dad’ Welcome Blue Grass.
- Bull Dog, hope your boys aren’t too swollen today… nothing like a shoe to the @#$%. Please see comment below regarding Ice
- Joust this Friday Kevlar will converge at Joust (Charlotte Christen) — Header on Q so please rest and hydrate, because it’s gonna be an EPIC Beat down. #ICE-UP-SON
- For the real men of F3, there will be a pre-Kettle Bell workout @5AM at Joust — Stone Cold Q. Nuff Said.
Preblast: Devil’s Turn
Devil’s Turn is headed for familiar ground this week.
The plan calls for leaving the greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15am. We will then run the 2 miles out to South Charlotte Middle School to the track for the standard options depending on your level of spryness.
1) 15 min of assorted boot camp
2) 8 laps (2 mi) of tempo running at your own pace
3) 3 lap (1200m) intervals with 1 lap recovery repeated 2 times
The PAX will then run the 2 miles back to the parking lot for COT.
Looks like we owed winter one more day.
13 pax pulled their sweatshirts out of the closet one more time.
The thang:
YHC started off by leading the pax on a mosey tour of all of the corners of The Maul, which included walking through a puddle. We stopped in the lot behind Target.
COP
SSH X 20
IW X 20
Mountain Climbers X 20
Side Lunges X 10
Jack Webbs
1 Merkin 4 Arm Raises, 2 Merkins 8 Arm Raises, ……..11 Merkins 44 Arm Raises
Backwards Run up the hill +1 squat, backward run up the hill + 2 squats,…..backwards run up the hill + 8 squats.
The introduction of JACK WEBB ABS.
1 Whale Kick + 4 LBCs, 2 Whale Kicks + 8 LBCs,….10 Whale Kicks + 40 LBCs.
Return to the hill for a set of sevens with burpees and jump squats.
Mosey back to launch.
2 minutes left for 10 more burpees.
COT
Moleskine
Regrettably, it was cold again.
YHC didn’t mean to run through that big puddle. But once it was found it would have been a crime to ignore it.
Jack Webb Abs sounds pretty easy but it was a big #crowdpleaser.
It is always an honor to lead such a great group of men!
Announcements
Sign up for F3 Golf. If you now you want to go, sign up now and get your 4some set.
Run Ballantyne is May 17th. The SOBs will be using this as a double down opportunity. Stonehenge at 6. Race to follow. Market Timer will be starting an F3 team.
Storms don’t stop the Skunk
Thunder woke me up at 3:30am as it did many others and my wife said “will it still be on? Surely you’re not still going?”
6 MEN showed up to skunkworks against the advice of their better halves to swing the metal in the thunderstorm!
Workout
24 side straddle hope
24 imperial walkers
20 Merkins
The group paired up for farmers carry around the church loop parking lot.
Then over to the grass area for kettle bell and run workout.
12 different kettle bell exercises consisting of
Curls, 1 handed high pulls, squat with press, squat with curl, law mower pulls, T baggers, good mornings, Lu gainous, bent over rowing, 1 handed swings alternating hands, 2 handed high pulls
Partner 1 runs a lap around the track while partner 2 does the exercise, then flapjack
Finish off with 5 jack webs
Susudio
Post-MudRunaround
Six men emerged from the early morning gloom to get their post-mudrun legs stretched out in Fast Twitch style.
The Thang:
- Brief mosey warmup in parking lot; lineup for indian run (IR)
- IR 1 mile to bottom of hill at Coburn
- Partner up for catch-me-if-you-can 1 mile to Rea (10 merkins)
- Moderate pace up to entrance at Calvary
- Sevens up entrance hill; burpees and squats
- Recovery pace through Calvary; AYG last 100m back to Rea; line up for IR
- IR back to school; AYG across parking lot down to track
- The Runaround: Partner 1 sprint suicide 25,50,100m while Partner 2 runs 400m lap; flapjack; rinse repeat for 15 mins
Total mileage: 5.8
Moleskine:
- A little thunder could be heard early AM, but thankfully held off and kept to a light drizzle throughout. Apparently it was snowing in Nebraska?
- Some of the group were recovering from a few mudrun scrapes and bruises so went a bit lighter on the intensity – but made up for it in total mileage
- Saved the best for last with the Runaround for the bonus 15 minutes
- Everyone pushing it hard out there – was glad to see Brew out there pushing it the whole way – even pushing me on that last lap on the runaround – way to keep up the endurance
- Always an honor to lead the Men of Fast Twitch.
TL
The Ow’er Glass
As The Polar Vortex enveloped the area once again, The PAX scrambled to relocate all that cold-weather gear. From inside the cozy comfort of the fartsack, the cold seemed worse than it was in reality. This was nothing compared to The Deep Freeze of weeks gone by. Six brave men in long-sleeves congregated to participate in. . .
THE THANG:
Mosey to track for a warm-up lap doing some high knees, butt kickers and karaoke en route.
Center of the field for COP
SSH
IW
Copperhead Squats
Mountain Climbers
Carolina Drydocks
Peter Parker
Meet up at the goal line of Providence Day School’s heated field.
Bear crawl to 10. Crab walk back.
Bear crawl to 20. Crab back.
Bear crawl to 30. Crab back. Plank-o-rama
Ow-er Glass: Run the field in an hourglass design with called exercises at the corners and center.
Near and far corner: 5 Jump Squats
Center: 5 Burpees
Opposite corners: 5 Merkins
Rinse & Repeat with an Increase to 10 of each. YHC was going to take it to 15, but judging by the jagged, labored breathing, it was time to switch things up.
Mosey to the stands the back way and up the stairs. People’s Chair to explain:
5 jump ups; dips; derkins run up the stairs for 5 LBCs & back. Plank. Rinse and repeat with reps of 10; 15; 10 5.
Barracuda Bunny Hop: Jump two steps; jump back one. Take it to the top for 10 Jump Squats
People’s Chair at concession stand with air presses.
Mary:
Rosalita
Russian Twist
Dolly
Low, Slow Flutter
Heels to Heaven
MOLESKIN:
Quiet crowd afterwards. Beetle announced that YHC had been Q for the last 3 days at Copperhead, Black Widow and now The Charge #humblebrag. YHC may well fartsack tomorrow.
There’s also been mumblechatter about The Charge and the fact that it’s classified as “Charlotte–South” even though it is easy to access for many in the Charlotte–Metro area. Not sure what would help with attendance or awareness, but ideas and suggestions are welcome.
No Rain So Pain
The rain held off after a downpour earlier in the morning which apparantely scared some fo the regulars off. The last few weeks saw the PAQ swell to 20+ so only 12 of us hit it hard this morning. Special recognition to Dirty Diana who just started April 5th at Stonehenge and posted his 6th workout! Keep up the good work!
Warmups: SSH X 25, Reverse Lung X 10 ea leg, Imperial Walker X 20, Mountain Climber X 20 + 1 minute plank + 10 Peter Parker Merkins. Ran to 2nd knee wall at the top of the lake.
Workout: 5 sets of Merkins X 10 (50 total): Derkins, Incline, Diamonds, Wide, Carolina Dry Docks with 5 sets X 20 Knee Ups (run in place; knees to out-stretched hands) between each set of Merkins. Run 1/3mile around the lake. Repeat 5 sets of Merkins and Knee-Ups.
Run around lake to fitness trail and break out into 3 groups at 3 stations. Each Group rotated each station 2 times for 6 sets total. Station I: Parallel Bar Dips X 20 + Squats X 20. Station II: Supine Pull-ups X 20 + Squats X 20. Station III: Pull-ups X 10 + Squats X 20.
Ran to 1st Knee Wall for Mary on the Wall – sitting on the wall with legs raised eliminated the ability to rest our legs. The height and the balancing made for a much tougher ab workout than expected. All in cadence: LBC’s x 25; Dolly X 25, Flutter x 25, Bicycle X 25, Mason Twist X 15, Knee ups to chest X 25, Protractor for 1 min.
Finished with Dips x 15 and 10 Man-maker Burpees. Ran back to start and 25 Merkins.