Runaround
26 (one FNG – Affirmative) showed up early for what may have been intentional running
The Thang
Mosey to Lake parking lot
25 SSH IC
25 IW IC
15 each leg reverse lunges
25 Mountain Climbers
Mosey to the pull-up bars
Count off by 3s
Group 1: 20 dips on parallel bars, 20 Diamond Pushups
Group 2: 10 pull-ups, 20 jump tucks
Group 3: 30 Burpees (changed to 25 to keep groups moving)
Rotate until you’ve hit each station
Plank – RAH, RLH, REG, LAH, LLH, 6 inches, Recover
Mosey to base of Dunreggan Brae
Sprint to the bridge and plank until all are accounted for
Split up across bridge for people’s chair.
– 1 min, 15 seconds recover
– 1 min with 25 overhead presses
Mosey to parking Garage
Forward lunge on the way to stay together
Run up steps to top floor (5) and down other side
Plank – RAO, LLO, REG, LAO, RLO, Recover
Mary under the Deck with 6 inches
Hold 6 inches if not in Mary
LBC – 30
Dolly – 25
Heels-to-Heaven – 25
Flutter – 25
Protractor – Haggis led.
Mosey home
20 Merkins plus 20 more while we wait for everyone to show.
Moleskin
YHC wasn’t sure he knew what we were going to do today until on the way to workout. May also have been a little self-serving with all the running (10k on Saturday). Weather certainly had them out today. Hopefully we will continue to climb! Great work by all. Welcome Affirmative
Here is the loop we took:
http://www.mapmyrun.com/us/pineville-nc/f3-sob-bcloop-route-247484625
The Magnificent 7
7 fearless gunslingers entered the gloom on this fine day locked and loaded ready to receive their daily dose of Cheezy Fondue DownPainment!
The Thang:
Mosey to the H.S. soccer field:
- Buttkicks
- Karaoke Right
- High Knees
- Karaoke Left
COP:
- SSH Xs 25
- IW Xs 20
- Merkin Xs 15
- Peter Parker Xs 20
- Elbow Peter Parkers Xs 15
Mosey to the courts for some Tennis work:
- Suicide 11s (Burpees / Slow Squats)
- Sprint across thewidth of the first court and back
- Sprint across the width of both courts – 1 slow squat
- Sprint back – 10 burpees
- Repeato (2/9, 3/8, 4/7 and so on……)
Exit the courts and head back to the middle school in search of some turf and a little Jack Webb if there’s such a thing.
- 1 merkin / 4 air-presses
- 2 merkins / 8 air-presses
- Repeato up the ladder until the PAX hits 10 merkins / 40 air-presses.
Hand the reins over to CT…. Wait a PAX goes rogue and Boonedock hijacks the 2nd half.
Head for the busses as BD serves up a 20 wagon cheeze weave – cheddar style.
- Gallop to the Elementary School Ranch for another helping of fondue along the way and a 15 wagon cheese weave – swiss style this time.
- Although weary, we reach the Elementary ranch yet the PAX still appears to be hungry and BD doesn’t disappoint and serves up a 3rd heaping pile of cheese with a 15 wagon weave – MUENSTER style!
CT finally corrals the young mustang, ropes him in and retakes the reins.
Double Painstation “7”s (kind of)
- 7 hanging leg lifts (or heels to bar) on the pull-up bars / 30 dips
- 6 HLs / 30 dips
- 5 HLs 30 dips
- Repeato down to 1 X 30 etc…..
Mount up and mosey back to the barn in Indian Run formation. Jailbreak up the hill and AYG to the VSF for some COT.
Moleskin:
Great to have Boonedock back with the PAX after coming off of a broken arm. You could sure tell the young mustang was chomping at the bit to get outta the stall and ready to run. So much so that he even put down a little Larry Bird action on Horsehead towards the end. Better keep an eye on your colt there HH, if you don’t he’s going to pass you right by in no time.
It was also great to see Mayo return after his inaugural post. Keep coming out brother, you’ll only get STRONGER; however, YHC will promise you that it won’t get easier!!!
Excellent work by all today as the PAX were beasts out there. #STRONG #STALLIONS.
Announcements:
- ZIP is out on 04.05 and CT is out on 04.12. Time to step up boys, take the reins and lead the charge. You’ve all been there before. If anyone is interested in Qing, please let CT and I know.
45 Minutes of the Skunk Still Wins
There has been some talk about “the ulitmate mid-week workout” in South Charlotte. Just one man’s opinion, but 45 minutes of kettlebells and sprints is tough to beat. Nice work this morning. It was an honor to lead, and I’m thankful I did not spill. Here’s how 27 (or 58) men chose to get their Tuesday started.
Warm-Up
– SSH
– Imperial walkers
– Good mornings
– Stagger-arm merkins on KB, left, right
– Goblet squats
– 2-handed swings
– mosey to road
Burpee Chasers
– Partner 1 farmer carry w/ 2 KBs
– Partner 2 7x burpees if combined KB weight <=70 lbs, 5x burpees if combined KB weight >70 lbs
– Side note: TR’s shiny new KB almost hit the 70 lb threshold with no partner, I had to decline his invitation to partner up for fear that I might pull my arm off
– Run 0.6 miles around church
Mary
– LBC w/ KB
– Russian/Crimean Twists w/ KB
– Peter Parker
Merkin Hills
– Start at bottom of parking lot
– Set #1
– Partner 1: sprint to first median 10x merkins and back, sprint to second median 10x diamonds and back, sprint to top of road 10x wide arms and back
– Partner 2: alternate flutter w/ KB and dolly w/ KB / switch
– Set #2
– Partner 1: repeat median merkin sprints
– Partner 2: alternate goblet squats w/ KB and good mornings w/ KB
– Set #3
– Partner 1: repeat median merkin sprints
– Partner 2: alternate KB curls and tricep KBs
Active Recovery
– Upright rows w/ KB
– KB clean and press
Burpee Chasers (crowd pleaser to finish)
– same as before with run up to Fullwood and then to flag pole
We enjoyed some warmer temps today, and many chose to go sans gloves (including me). My calloused hands have turned into baby skin and were hurting on the asphalt. The warmer temps also brought out the #s. Make sure you read the disclaimer and think twice before bringing an FNG to the skunk. I did not have a lot of time to plan so kept it simple, mission accomplished with lots of sprints and KB reps – keep the heart rate going.
Busch is reading through Proverbs in April with a book each day (30 Proverbs, 30 days in April). Today is April 1, so you are not behind.
Country Living will be virgin Q next week, you will not want to miss. He was so flustered or oxygen deprived this am that he drove off and left his KB.
– Harley
Twitch adds 15
Because 45 min isn’t long enough? 10 men (1 site FNG – Runstopper) brushed aside the anxiety of having to endure not just 45 min but a full hour of Fast Twitch suck.
The Thang
In line formation, tempo run to a hill back in some neighborhood (about 1 mile). Once at base of hill stay in line for The Indian Run 20. 20 merkins, Indian run up the hill, 19 merkins, down the hill, 18 merkins and so forth until finished. Once finished we stayed in Indian run formation back to South Charlotte Middle School and convened at the track for 100 yard sprints. Probably did about 12-14 x 100 yard sprints.
Mosey to the crappers. The Semi Gloss on and off for about 5 minutes with arm raises.
Total mileage – 4.8 with 210 merkins
Moleskin
YHC was honored and anxious to lead FT’s first ever hour long workout. On several occasions attending FT, 45 min in itself is a long slow period of hell. But no, let’s add an additional 15 mins. Tell you what though, everyone put in excellent effort and it is so cool to see everyone getting in such good shape. I would put FT up against ANY workout in Area51 as far as toughness and endurance is concerned. Cue the SOB commentary. Welcome Runstopper as a site FNG! Not sure who lied and/or tricked you to coming out but it was great to see you look like a FT veteran.
Announcements
If you aren’t signed up for mudrun and would like to participate, we’ve had some injuries and need some replacements. Talk to Stagecoach.
Need standby runners for BRR. Chelms is going to back out at some point so he will need a replacement. But seriously, we will have guys get hurt and forced to sit out in preparation for this event so just put your name on a standby list.
New 3rd F starting today (?) in SP at the Bojangles at 12pm – Measure of Spackler is the book.
DMZ Backblast
A few dozen PAX gathered in the gloom for a hearty Monday morning deposit.
The Thang:
Mosey from the parking lot to the school lot, mixed with lunge walks, bear crawls.
Warm up: SSH X 30, Imperial Walker X 25, Peter Parkers X 15, Merkins X 14, Mtn. Climbers X 25
3 Man Grinders: Merkins (any flavor you like), Mtn. Climbers, Run in between
Mosey to incline hill. Jacob’s Ladder with burpees.
Karaoke right and left, backward run to the church parking lot.
Mary:
LBC, Crimean Twists, Rosalitas (T-Claps Socrates), Dollies, LSFs, Knee Ups
Moleskin:
-Never cheat Mary. The PAX made painful midwife noises but thanked Mary for every minute of her misery.
-T-Claps to Twix for coming out. Glad you joined the club brother.
-Shameless plug for Casbah this Friday (T-Claps Hamlet).
Sound off if I missed anything. Thanks for the chance to Q Socrates.
Dont be a “loner”. Join the Wiggler **
Alan Garner: You guys might not know this, but I consider myself a bit of a loner. I tend to think of myself as a one-man [Wiggler]. But when my sister brought Doug home, I knew he was one of my own. And my [Wiggler]… it grew by one. So there… there were two of us in [The Wiggler]… I was alone first in [The Wiggler], and then Doug joined in later. And six months ago, when Doug introduced me to you guys, I thought, “Wait a second, could it be?” And now I know for sure, I just added two more guys to my [Wiggler]. Four of us wolves, running [The Wiggler] together.
5:30 am – corner of Foxcroft and Rothwood. Hangover pace…
** The Hangover
Foxhole Kettle Bell
10 PAX and yours truly showed up for yet another sub 40 degree workout. The calander says spring but…After Sat at Stonehenge, there was to be no running at all for Foxhole – just KB exercises. The PAX was up for the task with no 10-count breaks and a full slate of KB exercises and always at least 1 new exercise:
Warmup; SSH X 25, Squats X 20, Reverse Lunges X 20, Merkins X 15 (30 total), KB Twists X 10 (hold KB waist high and rotate 180 degrees back and forth), Russian dead-lifts X 15, KB Reverse Lunges with KB Front Raise X 8 (Raise KB out in front – straight armed – head high while performing reverse lunge).
Mosey to Jungle Gym for “Recess”: Dips w/KB in lap X 15; Planks w/KB lat rows x 10; 8-10 chin-ups. Repeat three times for 9 sets total.
Series of multi-movements: Squats with up-right rows X 15; Squats with 1-arm curl and shoulder press X 10 each arm, Two-hand-swing X 25; KB Twists X 15.
People’s Chair: series of sets of 1-min People’s Chair combined with various KB lifts; 10 Merkins between each set: 1-set: Sack draggers (hold KB bewteen legs) then 10-Merkins; 2-set: Up-right rows X 15 then 10 Merkins, Overhead press X 15 then 10 Merkins, 1-arm curls X 10 each then 10 Merkins. Followed People’s Chair with 10 burpees combined with KB rows/presses, or curls.
Mary in Cadence (all with KB presses except for Bicyles): LBC x 25, Flutter x 15, Dolly x 15, Heels to Heaven x 15, Mason Twist x 12, Bicycles x 15.
Mosey to Parking Lot: KB Cross-over Merkins: 3 sets X 10 (lay the KB flat on the ground with handle on the ground; get in plank position with right arm on the ball of the KB, execute a Merkin, and then slide to the right with left hand on the ball followed by another Merkin.
Finished with Clean and Snatch X 10 each arm, 2-arm curls X 20; and 2 minutes of curb step-ups in combination with KB presses overhead, out front, and chest holds.
Suicide Ladder with a side of Jack Webb
8 PAX decide forecast for a little rain was no reason to stay home and headed out to McKee Road Elementary for 60 minutes of fun. By the end, all were glad they made that decision to put the work in on a nice spring morning here in the Carolinas. Here is how the morning unfolded:
Jog to parking lot by the soccer fields for COP:
- SSH x 20 (IC)
- IW x 20 (IC)
- Squats x 20 (IC)
- Merkins x 15 (IC)
- Peter Parker x 20 (IC)
- Parker Peter x 20 (IC)
Mosey over to teacher’s parking lot and line up at 1st light post for some suicides:
- Run 1/3 lot, 5 Merkins & run back
- Run 2/3 lot, 10 Merkins & run back
- Run full lot, 15 Merkins & run back
- Rinse & repeat x 2 (w/ Jump Squats Rd 2 & CDD Rd 3)
Head over to playground for a little circuit work:
- 10 Pull-ups, 20 Dips, 20 Incline Merkins
- 10 Pull-ups, 20 Dips, 20 Decline Merkins
- 10 Pull-ups, 20 Dips, 20 Step-ups
Jog down to front of school for PC:
- PC x 75 sec (w/ arms out front, arms over head)
- Lunge walk across bus parking lot
- PC x 60 sec (w RL up, LL up)
- Lunge walk across bus parking lot
Head over to side of school and circle up for Jack Webb:
- 1 Merkin/4 Air Presses up to 7 Merkins/28 Air Presses
- Back down from 6 Merkins/24 Air Presses to 1 Merkin/4 Air Presses
Mosey over to the stumps behind school for another round of circuit work:
- 10 Jump-ups/Step-ups, 10 Tire hops, Run around the tires
- Rinse & Repeat x 2
Find a little higher ground for 6 MOM:
- Dolly x 20, hold’em
- Flutter x 20, hold’em
- Rosalita x 20, keep’m at 90 degrees for Protractor
- Protractor – 90, 45, 10, 45, 90, 45, 10
- LBC x 25
Jog back to parking lot by soccer fields and line up on curb:
- Bear crawl 1/2 across, Run 1/2, 5 Merkins, Crab walk 1/2 back, Run 1/2, 10 Merkins
- Rd 2 – Lunge walk, Run, 5 Squats, Lunge Walk, Run, 10 Squats
- Rd 3 – Karaoke Rt across, 10 Sister Mary Catherine, Karaoke Lt across, 20 Sister Mary Catherine
Head back to launch point and finish it up with 10 Burpees OYO
COT
Moleskin:
- All in all, ground was not too wet after another round of rain the past day or so. Managed to stay on higher ground and only had one or two slips on the runs around the tires
- Turkey Leg and Far Side running strong on the suicides in the parking lot. Far Side turned on the afterburners for the last sprint and blew us all away
- Coach pushing the PAX on the 2nd round of circuit work on the stumps and tires
- Kuechly was saving his energy for soccer game later in the day
- Strong effort put forth by Blue Hen, Burgundy, and Twister. Twister continues to post each week after traveling all week down to Louisiana for work
Announcements:
- Mud Run scheduled for 4/12. Information and sign-up/payment for bus ride and sundries is detailed in weekly e-mail. Stagecoach (tj.zitney@gmail.com) has the details
- Turkey Leg announced change for Fast Twitch. Still have the early start time of 5:15, but they will now be going for 60 minutes on Tuesdays. YHC was anticipating a change to 5:30 start time but instead got the news of an additional 15 minutes of pain instead
- Far Side is coordinating “F3 Trips for Kids Ride” on 4/5. We will be taking about 15 kids from the Grier Heights neighborhood who participate in AG Middle School Bulldogs Matter tutoring program for a morning of mountain biking at Francis Beatty Park. Looking for 10-15 PAX to help out with this worthwhile event. M’s and 2.0’s are welcome to join in. Contact Far Side (Frank.Larsen@cbre.com) to sign up.
Out Like a Lion (no pun intended)
13 men toed the line at The Matrix to get the week started right. The weather may be taking March out like a lamb but these guys took it out like lions.
The Thang:
Jog around the school to the bus lot
COP in cadence
- SSH x 25
- LBC x 20
- IW x 20
- Mtn Climber x20
- Merkin x 15
- Squats x 10
Jog to playground
- 10 pull ups, 20 squats
- 8 pull ups, 20 lunges (10/leg)
- 6 pull ups, 16 Sister Mary Catherine
- 4 pulls ups, 8 monkey humpers
- 2 pull ups, 4 squats
Jog to the back learning area
- 3 x (10 incline merkins, 10 decline merkins and 20 dips)
Jog around soccer fields to front sidewalk for some running and ab work in groups of 3
- Partner 1: sprint 50 yards to cone, 10 count, sprint 50 yards back
- Partner 2: “long run” (~200 yards) around field
- Partner 3: called ab exercise
- Rotate through with the “long run” setting the cycle 4 times through – LBC, Flutter, Rosalita, Freddie Mercury
Jog down the field and jail break back to the cars
COT
Moleskin:
1) From the sounds of pre-workout chatter, CMD is leading TheMatrix NCAA bracket contest by having picked 1 of the 4 teams in the Final Four
2) O’Tannebuam did his best Floor Slapper impersonation today arriving about 0535 to the COP. Good news was all he missed was the jog, SSH and LBC
3) The running and ab work put YHC’s communication skills to the test. First round was a little rough but the PAX figured it out for rounds 2-4
4) As usual Lobster Roll and Joker still had wheel left for the jail break at the end. YHC intentionally swung the turn wide before calling jail break to avoid getting run over by these 2
5) Always a pleasure and honor to lead
Yes, We Are Running
The title was my response when asked just before 14 strong pax came hit the gloom for Stonehenge. We gave our legs a beat down ahead of #Mudrun and other running events as Spring kicks into gear. Our hearty crewe gave their all and hopefully got what they came for.
The Thang
Little baby jog to COP location.
COP (inspired by a certain local politico in the news recently)
– Cash Money Squats x 20 (make motion of fanning bills)
– SSH x 25
– Patrick Squats x 20 (same as prisoner squats)
– Merkins x 15
– Cannon Lunges x 20 (hands clasped behind back)
1 mile run to small lake
Jacob’s Lapper (set of sixes with Burpees and laps around lake)
Plank after each sequence to regather pax
– run up hill, 5 Burpees, run down and then 1 lap
– run up hill, 4 Burpees, run down and then 2 laps
– run up hill, 3 Burpees, run down and then 3 laps
– run up hill, 2 Burpees, run down and then 4 laps
– run up hill, 1 Burpee, run down and then 5 laps
LBC x 25
Backward Hill Ladder
– backwards run up hill, 5 squats, run down, 5 Merkins
– backwards run up hill, 4 squats, run down, 4 Merkins
– backwards run up hill, 3 squats, run down, 3 Merkins
– backwards run up hill, 2 squats, run down, 2 Merkins
– backwards run up hill, 1 squat, run down, 1 Merkins
Plank until all pax complete
Little baby jog around lake – reverse directin from before
Jog and lunge walk .75 mile back to launch w/sprints at end
Merkins x 40 led by Frehly’s Comet
COT
Moleskin:
– Ouch, this was a toughie, at least for YHC
– We covered a lot of ground – around 4.5 miles at least
– Great effort by all the pax
Announcements:
– Mudrun in two weeks. If running, check site for instructions on how to pay for transportation, supplies,etc.
Despite opening with spoof on CLT’s Mayor, we did pray for him and his family. Please continue to pray for them. Obviously this is a difficult time for them and we hope they will turn to Him for support and guidance.