Yo-Yo Ma Debut- Sounds of Pain!
28 PAX showed up in the gloom on an extra sticky Tuesday morning for YHC’s first Q — and an overall beat down.
GO! — 10 Burpess OYO
– mosey to lower parking lot w/ alternating KB shoulder presses.
COP: In Cadence
SSH X 25
Slow Squat X 25
Mountain Climbers X 20
The Thang – w/ KB
1st Round
Merkins X 20
2 Hand Swing X 20
Goblet Squat X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)
2nd Round
Diamond Merkins X 20
Hammer Curl 20
Good Mornings X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)
3rd Round — Audibles (multiple) called — YHC was fading fast!
Shoulder Press X 20 — audible to as many as you can do Russian Twist X 20 (10 each side) Upright Row X 20 — audible to 15
5 Burpees — yes…audible from 10 — time constaints / lots of mumble chatter / YHC gassed
– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)
Rack kettlebell — quick mosey back to upper parking lot for MARY
– PAX Bananas recruited to finish up work out w/ 3 Minutes of Mary
– LBCs X 30
– Rosalitas X 30
COT:
I appreciate this opportunity to Q my first full workout – I beat myself down today…hopefully all enjoyed enough of a downPAINment today also! Great effort! Fletch and Bulldog always strong — with ALF becoming a new beast out there!
ANOUNCEMENTS:
Ascent Base Camp — want to Q? — new/ 1st time Q?
Rebel Yell – new work out in the works: Site Q’s: Crab Cake & Spackler. Site: Polo Ridge Elementary
2 new F3 after labor day
– New 3rd F workout starting Wed Sept 4 at Piper Glen Starbucks (0630) / Busch & Skywalker on Q
– New 3rd F workout starting Fri Sept 6th at Panera Carmel Village (0630) Qs are Purple Haze and Champagne.
The Hills Are Alive With The Sound Of _______.
Fill in the blank.
The air was thick when 17 brave men set off into the gloom for another encounter with #F3FastTwitch. We ran and did some other stuff.
The Thang
As promised, we got right to it as we launched out of the South Charlotte Middle School parking lot at 0515, setting off at a brisk pace out to 51 and up to Walter Davie Park, where we gathered for COP.
- SSHs – 20 cadence
- IWs – 20 cadence
- Push-o-rama Super Set (all cadence): 5 diamonds, 5 narrows, 5 regulars, 5 wide-arms, 5 CDDs
Ran from the Park up 51 to the entrance of Carrington. Pause for some plank work, including some 6 inches with a 10 count (crowd pleaser following the push-o-rama super set). From there, we ran to the bottom of a fairly substantial hill on Coburn Ct.
- 20 squats then sprint to the stop sign at the top, plank to wait on all Pax, mosey back down (more on this below)
- 20 squats then sprint to the stop sign at the top, plank to wait on all Pax, mosey back down
- 20 squats then sprint to the stop sign at the top, plank to wait on all Pax, mosey back down
From the stop sign at Coburn Ct, we headed over to Rosecliff, stopping at the speed bump at the base of the baby hill that led us back out to Strawberry Lane. There we did some more hill work:
- Sprint to the top, 10 burpees, plank, mosey back down
- Sprint to the top, 10 burpees, plank, mosey back down
From there we ran back to the school parking lot, just in time to meet Mary.
- Dollies – 15 (cadence), hold ’em, spread ’em, together, spread ’em, together
- Flutters – 15 (cadence), hold ’em, spread ’em, together, spread ’em, together
- Russian twists – 15 (cadence)
COT (great send-off from Chelms)
Moleskin
- With the GRC and vacations behind them, the #BRR boys were out in full force to chase the miles and work the hills. Even Stone Cold set aside the Cro-Magnon kettlebell to make his first #F3FastTwitch appearance, although he did sport the tank top to show off the guns honed at #F3Skunkworks.
- On the first trip up the Coburn Ct hill, Spackler, powered by his Bud Lights from last night and with fresh legs from his vacation, blew past most of the Pax on his way to the top. Once he got there, he looked very much like Julie Andrews in the picture above, twirling about in celebration. That was quickly dashed by the news of a mosey back down and repeato x2…”I thought we were only going once”, he muttered.
- Joker, 49er, Turkey Leg and Frasier continue to be pace setters. Candy Cane was right up there at the end as well.
- Overall, we logged 3.67 miles this morning and tackled some pretty solid hills. It was a great effort by all the Pax, as we ran at a solid clip between each stop and everyone really pushed hard up the hills each time. TL, thanks for letting me lead such a strong group of men.
- Welcome to FNG Candy Cane (Dexter P.). Candy Cane is a Mizuno rep and an endorsement deal for the Men of #F3FastTwitch is already in negotiations.
Announcements
- F3 discounts for ThunderRoad marathon and half-marathon (11/16) have been negotiated. More details to follow on the website.
- HDHH at Vintners on Wednesday. Check out Twitter for any additions and/or audibles.
I think I see stars
The southern facing sky put on a show this morning, with claims of shooting stars. Or meteors. Or something on fire moving very fast. By the end, most of us were seeing stars, going fast, and there may have even been a fire or 2.
COP
SSH x 25
Peter Parker merkins x 15
Mountain Climbers x 20
Jog with KB to lower lot
Burpees x 5, 50 yd sprint w/ KB, burpees x 5
KB squats x 15
Side dips right x 15
Side dips left x 15
Jog to Field of Dreams
Plank row right x 15, sprint length of field, 5 merkins, sprint back
Plank row left x 15, sprint length of field, 5 merkins, sprint back
20 yd Lunge walk w/ KB
Upright Rows x 15, sprint length of field, 5 merkins, sprint back
20 yd Lunge walk w/ KB
2 hand KB swings x 20, sprint, 10 merkins, sprint back
1 hand swing right x 20, sprint, 5 merkins, sprint back
1 hand swing left x 20, sprint, 5 merkins, sprint back
Flutter w/ KB press x 15
Dolly w/ KB press x 15
LBC w/ KB press x 15
Rosalita w/ KB press x 15
Jog length of field to Hamburger Hill #2
Overhead press x 15, up hill for 5 squats, back down
Goblet squat x 15, up hill for 5 burpees, back down
1 hand press left x 10, up hill for 5 squats, back down
1 hand press right x 10, up hill for 5 squats, back down
Jog back to lower lot
Partner 1 – nonstop 2 hand swings until partner returns
Partner 2 – 50 yd sprint, 20 mountain climbers, sprint back
Flapjack
100 yd jail break back w/ KB back to home #fire #seeingstars
COT
Moleskin
Our biggest crowd to date, and we were short a few of our regulars…nice to see the growth in just over a month since our launch. Everyone was moving at a great pace today, including our 2 FNGs. Good work fellas. Hamburger Hill #2 is a little steep. Coming down, especially when its a little wet, could prove to be a tad dangersous. Probably move back to hill #1 closer to the school from now on.
Announcements
Check website for Spearhead details, new ruck workout
Also, new Thursday workout coming soon (Rebel Yell)…stay tuned
Market Timer
Head for the Mountains of Busch….
29 Faithful came out in the gloom and followed Busch into the mountains………
Mosey to park
Side straddle hops
Imperial walker
Merkins
50% sprint – Merkins 35
75% sprint – Dragon Walk 20
100% sprint – speed skater squats
Sprint Diamond push ups
Sprint burpees
Sprint dry docks
Above sprints with exercise x too many repeats to remember
Partner corner sprint race push-up sprint back to the middle of the field x 2
Mosey back to start and 2nd half sprint back home
Four exercise pain workout x 5
Lemon squeeze abs
Flutter to Rosalitas
90/45/10 leg lift up and down the ladder
Ant Bites
Posted on behalf of Alf…
19 PAX rolled out for an early Monday morning story of good news and bad news on YHC’s first time Q. The good news: A burpee free workout. The bad news: No one could physically raise their hand and ask for some burpees by the end of it.
The Thang:
Warm up:
SSH x 50
Slow Squat x 20
Merkin x 40
Caralina Dry Dock x 40
Head to sidewalk
Partner up for some quad and shoulder work
Partner 1: Sprint to cone at 50m, 30 CDD’s, sprint back
Partner 2: Lunge in place until partner tags
Flapjack and Repeat with each partner running for 30, 25, 20, 15, 10, 5, and 0 CDDs.
Plank-o-rama when done
Mosey to rock pile
Ditch your partner and pick up a man size stone. Preferably not one covered in fire ants, unless you want to sit this round out.
OYO
10 front raises
20 push presses
30 squats
Repeat for 3 turns. Add 5 extra reps to each exercise on the 3rd cycle.
Mosey back over to school
People’s chair
Balls to the Wall
Decline merkins x 20
People’s chair
Balls to the Wall
Incline merkins x 20
People’s chair
Balls to the Wall
CDD’s x 20
(Based on the chatter down the line this 3rd set was a huge crowd pleaser)
Head to the end of the parking lot for some Jack Webb: 1 merkin, 4 air presses, 2 merkins, 8 air presses… through 10 merkins, 40 air presses. Mix up the sets with some diamond, staggered and wide arm merkins.
Mary
LBC x 40
Dolly x 30
Flutter x 30
OYO – sprint to fence on the other side of track, 20 decline merkins with feet on top of the fence. Sprint to parking lot for COT.
Moleskin:
Thanks to Joker and the rest of the PAX for the opportunity for the 1st time Q. When YHC planned out the workout I thought 160+ CDD’s would make for a nice shoulder workout. YHC neglected to realize 19 PAX in that position for an extended period of time sort of ruins the view of a good sunrise.
Looking forward to the next opportunity to lead this group.
Base Camp meets Woody Hayes
12 Pax showed up at Base Camp for their weekly dose of moderate intensity workout only to enter football training camp Base Camp Style. Base Camp is for fundamentals and we did our best Woody Hayes’ “3 yards and a cloud of dust” style work. It is all about ball control – hold onto the ball and all is well but put “the pill on the carpet” and their will be a price to pay. The Pax were tested some new football workout terminology and all passed with flying colors.
The Warmup:
Jog to baseball field for
SSH x 20
Merkins x 10
Imperial Walker x 20
CDD x 10
Slow Squats x 10
Mountain Climbers x 15
The Thang:
Mosey to bleachers:
20 dips / 20 LBC / 20 supine pullups on rail
20 Step ups / 20 Squats / 20 incline merkins on rail
Mosey to track with butt kickers and high knees along the way
Form two lines for “Redskin Run” once around track (like Indian run only passing two footballs back through each line as we run. When man in back gets ball run it to front of line and pass it back). If ball hits ground line stops for 5 merkins then continues.
Circle up on football field. Every other Pax has football.
Pax with ball: Merkins with right hand on football x 5 – Pax without ball: LBC x 5 (in cadence)
Pass ball to Pax on your right and repeat above
Pass ball again and repeat with left arm on ball
Pass ball and repeat
Form two teams with 3 pax at goal line and 3 pax at 40 yard line. Sprint (Base Camp style, we don’t want any pulled hammies or groins) 40 yards and hand off football to pax at other end. When you get back to original starting point relay is over (each pax runs two 40 yard dashes with ball).
Form 4 groups – 3 pax per group for pain stations of:
Station 1: Jack Ham to 5 merkins and 20 shoulder presses (like Jack Webb except with footballs in each hand)
Station 2: AMRAP Squats until Jack Hams are completed
Station 3: Plank-o-rama until Jack Hams are done
Station 4: AMRAP LBC until Jack Hams are done
Rotate until all have completed each station.
Mosey to parking lot for 5 MOM
Dolly x 10
Flutter x 10
“Derek” Mason Twist x 10 (handing footballs to pax on your right during mason twist)
COT
The Moleskin
It was great to be back out and leading Base Camp once again. I appreciate the opportunity to lead such a strong group of men. Not only were we strong today but surehanded as well. YHC had planned to punish each “fumble” with 5 merkins during the field work but not one ball hit the ground. Woody would be proud! The only fumble came during the Derek Mason Twists. One ball hit the ground so everyone finished the workout with one burpee. Not bad. Not sure Dereke Mason had hands that good. Thank you all for coming out and indulging YHC football fix so early in the season.
Robin Hood at 63 is looking strong and inspiring the rest of us to keep up the hard work. And thanks to Robin Hood and Homeboy for coming out to Base Camp making YHC feel like just “one of the kids”. In my one year of coming to F3 this is the second time I can recall where I wasn’t War Daddy or second oldest at a workout.
Thanks to Smash for the closing prayer at COT.
Shooting Stars
23 Pax braved the meteor shower to post at DMZ this morning.
The Thang
Run to Carmel Middle School.
COP
SSH x 25
10 Burpees
Squat x 25
9 Burpees
Imperial Walker x 25
8 Burpess
Merkins x 20
7 Burpees
LBCs x 25
6 Burpees
Jumping Lunge x 12
5 Burpees
Diamond Merkins x 10
4 Burpees
Dolly x 15
3 Burpees
Wide Arm Merkins x 10
2 Burpees
Mountain Climber x 15
1 Burpees
Mosey to Back Wall of school, Partner up.
Partner 1: Run down hill, tag fence, run back up- 7 Merkins. Keep running cycle w 6 merkins, 5, down to 1.
Partner 2: Hold People’s Chair while partner runs, Hold Balls to Wall while partner does Merkins.
Flapjack
Mosey to Staircase and ramp
Partner 1: Box jump up steps, Lunge Walk down to corner, Bear Crawl down to lot.
Partner 2: Squats til Partner returns.
Flapjack
Next cycle; Partner 1 same Box Jump, Lunge, Bear Crawl while Partner 2 does Merkins.
Flapjack
Next cycle; Partner 1 same Box Jump, Lunge, Bear Crawl while Partner 2 does LBCs.
Mary
Flutter x 15
Russian Twist x 15
Rosalita x 15
Bicycle x 15
Indian Run back to Carmel Park
Moleskin
Some of the Pax caught a glimpse of a shooting star just before the workout started. Turns out it was a precursor of things to come as we launched into a burpee countdown. The hill run and Merkin countdown was also a crowd pleaser #mumblechatter
Great work by all! Anyone looking for more is invited to YHC’s next Q Wednesday at Prometheus –
Run stopper didn’t stop
Seven guys mixed it up with two Qs on a humid DC morning. With several of the Rough Riders out on vacation, Run Stopper round up some FNGs for a solid workout. FNGs hung strong for the first workout and it wasn’t an easy one. Looking forward to their return as well as the other guys out on vacation. Bunny Rabbit and Run Stopper were co-Qs and the work out included:
.75 mile run
Side straddle hops in cadence to 25
Merkins in cadence to 20
LBCs to 25 in cadence
Dry docks in cadence to 20
Run over memorial bridge with several stops along the way mixing in dips, decline merkins, plank and step ups
Jacobs latter to 6 with 2, 4, 6, 8, 10 and 12 burpees
Indian run across memorial bridge with modified side walk planks to 20 in cadence
Continue indian run
50 yards of lunges
Bear crawl for 50 yards
Plank or rama
Circle of hate Jack Webb – DC style:
> 1 Mirken x 4 arm raises
> 2 Mirkens x 8 arm raises
> 3 Mirkens x 12 arm raises, get it…
> Continue the pain until we reach
> 10 Mirkens x 40 arm raises
> Jog to entrance/ parking lot
> 3 mins of Mary
> • protractor
> •rosalita
> •flutter kicks
> #smokedinDC
A Handful of Beasts
After a strong baseline beatdown last week, the pax was looking forward to a more moderate workout this week. Little did we know, a Beast awaited…
The Thang:
Warm-up lap on the track (1/8 mi)
10 merkins leaving the track; jog to open field
COP (in cadence):
- 10 SSH
- 10 merkins
- 10 IW
- 10 mountain climbers
- 10 squats
The Beast then reared its head:
on the 60 yrd, lined field, stop every 20 yds (down & back for 6 stations), and complete 6 reps of the called exercise. Plank at endline for all pax to complete and await next called exercise.
- merkins
- LBCs
- Speed Skater (each leg)
- Merkins
- Flutter (each leg)
- Squats
Mosey to Playground for Circuit 1:
- 10 pullups (or supine pullups)
- 10 lunges (total)
- 10 toe touches
- Rinse & repeat for total of 3 circuits
Mosey to far baseball field for Circuit 2:
- 10 Carolina dry docks (left field)
- 10 LBCs (center field)
- 10 jumping lunges (right field)
- Jog back to left field and repeat for total of 3 circuits
We had planned to return to the open, lined field, but it was now overtaken by youth football (expanded from only the far football field last week). We stayed put on the ball field, working from left field fence to the centerfield fence.
- karaoke (down and back)
- back peddle (down and back)
- side shuffle (down and back)
Jack Webb (up to 5)
- karaoke
- back peddle
- side shuffle
By this point, YHC expected to be moving on to Mary. However, the pax had made such quick work with the planned exercises, we moseyed to the playground for a little Cindy. Same rotation as last week, except only 5 min vs 20 min.
- 5 supine pullups (audible from pullups)
- 10 merkins
- 15 squats
5 MoM (in cadence):
- 10 Mason Twist
- 10 Flutter
- 10 LBCs
- 10 Dolly
- 10 Rosalita
- 10 Maktar N’jai (switch direction after 5)
COT:
Strong work by the pax today! YHC had planned a more moderate workout this week, after last week’s strenuous baseline with Cindy; however, the pax continued to put the pedal down, quickly blowing through the planned exercises and providing us all with quite a workout. YHC had to call for several standing 10 counts for us to catch our breaths, esp after the runs on the ball field. Jack Webb also made an appearance before the second set of runs, just to help prevent merlot spillage! Crazy!
- Robin Hood, at 62 yrs strong, continued to push himself and make a strong showing. Respect!!
- Milwaukee’s Best, in his 2nd post ever, left the brew at home and performed as if he’d been posting for a while already.
- Puddin’ Pop, only 2 weeks in, is no joke, putting in strong effort today.
- Honey Bee, responsible for bringing Milwaukee’s Best this far north (from Ballantyne), had to pull the reins a few times to keep from making YHC look too bad. Thanks, brother!
- YHC pushed himself pretty hard again this week, getting winded a few times, realizing that “moderate” does not equal “easy”!
In summary, the Ascent pax continues to push themselves, striving to better themselves physically and mentally. It’s an honor to lead such a group. Aye!
The Rock, The Pretty Boy Quarterback, and the tallest flag in F3 History
The shovel flag was planted and another flag was hoisted about 40 feet in the air by Down Range who was in town again from Fort Bragg. 36 non-fartsackers then took off for a full trek around the enormity of The Rock campus.
Pretty Boy Quarterback’s Q (his 1st Q!):
Side straddle hop x 25
Slow squat x 15
Imperial walker x 20
Merkin X 15
Run to front field
Starfish -4 stations
20x- merkins, squat jumps, diamond merkins, Carolina dry docks
5 burpees in middle
Run to top of entrance 4
Everyone grabs a rock
3 rounds
Overhead arm extension lunge walk up hill
Overhead arm extension backward lunge walk up hill
Sprint up hill w/rock extension in front
Hops Q:
Indian run to pavilion
People’s chair for 90 sec.
10 decline merkins on the wall
People’s chair for 90 sec.
Rock Hill Triples (diff. version of Jack Webbs): 4 Dips, 1 Decline merkin; 8 dips, 2 decline merkins; 12 dips, 3 decline merkins; 16 dips, 4 decline merkins; 20 dips, 5 decline merkins
10 Jump Ups, 10 Flutters; Rinse and repeat 3x
Mosey to bottom of hill at end of pitch
Bear Crawl up hill, 5 burpees at top, Jog down, 5 wide arm merkins
Repeat with 4 burpees, 4 wide arms, 3 burpees, 3 wide arms, etc
Mosey to parking lot
Karaoke, switching 1/2 way
Jail brake to main lot
5 MoM
Dolly x 13, slow with good form; hold when finished
Freddy Mercury x 13
Ski Abs x 13 in cadence
High Slow Flutter x 13, very slow with good form
COT
Moleskine:
Lots of wrinkles in the playbook at The Rock this morning. First one was Down Range bringing a flag and hoisting it 40 feet in the air (some sort of beach flag thing)…rolled his right front tire over it to hold it in place. Nice addition to the morning’s festivities.
Also, Ray Charles (still technically on the DL with a knee, but did what he could – T-claps) saw a dead buck laying just down from entrance 4. Apparently it was a 6-point, so he calls Pretty Boy Quarterback to bring a saw to liberate the antlers from the beast’s skull after the workout. Strong! That’s going above/beyond for the QIC! See twitter pic posted by Salt Lick.
Great group this morning at The Rock. T-claps to Checkpoint for the DoubleDown, and one of our other 3 (respect) 50+ pax – Iron Horse led the gear pre-work from 6:15-6:45 – Aye!
Saw some strong efforts today – Blitzen is bringing it with smoke boots on the indian run. Joker and Salt Lick were out front on the Starfish work. PBQB had the pax silenced with that one early on. Some of the Area51 regulars felt right at home at The Rock with the Starfish. By the way, how many piled out of the Area51 Clown Car? Impressive.
Also – a few of the pax disappeared prior to COT: Donkey Kong, Busch and his 2.0’s, others? Sound off in comments as to your whereabouts?
T-claps to Pretty Boy Quarterback on his first Q. Nice work brother – the Starfish and hill work were unsavory – much mumblechatter, especially from Bugeater who was moaning about this oversized rock.
Announcements:
Signup for F3 Dads camp at Camp Thunderbird today!
Area51 T-shirt orders (2nd round) due soon – order one or two today.