Heart Attack Pace = AWOL Dora
16 Pax show for a fast paced circuit around the big Pink church. (Should have been 17)
The Thang
- Quick Pace Jog around the lot
- 20 SSH
- 20 High Knees
- 21 Butt Kicks
Quick Jog over to the the hill ( soccer fields) for 11’s timed- Pax have 6 minutes to complete or penalty exercise
- Top of the Hill- Merkin Jacks
- Bottom of the Knees Tuck Jumps
- Time limit 6 min.- FAIL – 25 burpees
Line up For Indian Sprints up 51 to Rea Rd intersection- 2 mins to complete
- Indian Sprint
- Time Limit 2 min – FAIL – 40 Burpees
Line up for 150 yard sprint across the field in front of the Church –
- Time Limit 30 Secs- PASS
Jog Over to the Hill (North Face) 5 minutes to complete 3 rotations of the following
- Bottom 20 deep squats
- Top- High Jumps
- Time Limit – PASS barely
Line Up for Indian Sprints- 2 minutes to get to Rea Road entrance hill
- YHC calls Jail Break 50 yards out (we were not going to make it) PASS
Gather at the Top of the Hill and partner up
- P1 runs down the hill and bear crawls up
- P2 Ski Abs until they get back
- Rotate
- Repeat
- Time Limit 2 mins- PASS
Next- All Pax to the bottom of the hill
- P1 partner drags P2 halfway up
- P2 partner drags P1 the remainder
Quick Run back to starting point and circle up for Mary
- 50 Flutters
- 1 minute of Ski Abs all out
Moleskin
So the morning started with me reading a late night text from Dora saying I may not make it. Something hurts…. blah blah blah. Keep in mind he has been telling me daily since Monday he would be there Wend. Must still be hiding under the covers with Go Ruck PTSD. Get back in the fight Dora- as we heard a thousand times Friday/Saturday.
YHC tweeted a Heart Attack Pace pre blast and thats what we did. We moved fast the whole time and were pretty much nonstop. Not much talking out there. Becky, posted 3 months ago for the first time and never showed his face again until today. (5 minutes late) Welcome back brother.
Props to Geraldo for manning up and letting us know he didnt complete the initial 11s in the allotted time. We did the penalty and moved on. Integrity- I like it
Bulldog mentioned that Bananas was puking after the first Indian Sprint. I asked Bananas about it and he said Bulldog was just jealous of him and trying to make him look weak. Lovers quarrels are fun to watch.
Welcome to FNG Ryan D. aka Jebadiah. It was a real sad attempt at names today and I think we all left a little disappointed in that effort. Name Change guaranteed at the next post. Sound off in the comments with ideas.
Nice work by all and the effort was great. I like the time element because you got to see people really push when time got low. Thanks for letting me lead as always.
Radar
Is it your time to “Q” up?
- Are you passionate about helping F3 grow by introducing FNG’s to F3 via a moderate intensity workout?
- Have you thought about or have you been asked to lead an F3 workout but you’re a bit hesitant or intimidated about leading one of our regular workouts?
- Would you like to ‘ease’ into your weekend but not quite with a full-fledged ‘fartsack’?
If any or all of these apply to you, Now is Your Chance!
With the launch of our new, moderate intensity workout, Ascent, we are looking for guys to help Q or co-Q these workouts. Ascent would like to develop a rotating roster of regular and special guest Q’s to keep the workout fresh and to prevent there being a burden on any one Q. So, whether you’re looking for your first Q opportunity or you’re a veteran, Q’ing at Ascent is a great opportunity to give back to and help support your growing F3 community!
Reach out to either Strange Brew or High Tide (co-site Q’s for Ascent), and they will bring you up to speed and get you plugged in.
Ascent is held on Saturdays at 0700 at Olde Providence Elementary School (same location as Hydra) and is close enough to do the pre-Rock gear workout and/or the Starbucks coffeteria with our Rock/Day Zero pax afterwards.
Midweek at The Maul
16 fellas stepped out into the almost cool August air at The Maul and prepared for Chipotle’s maiden voyage. Written on behalf of Chipotle.
WARM UP
- SSH
- MTN CLIMBERS
- IMPERIAL WALKERS
- MERKINS
mosey to Firebirds
20 SQUATS – Run to second island – 15 MERKINS – run back
10/15 SINGLE LEG SQUAT – run – 15 MERKINS – return run
10/15 SINGLE OTHER LEG SQUAT – run – 15 MERKINS – hold plank
short plank-o-rama led by Uncle Leo then mosey to fountain
20 DIPS
15 DERKINS
20 JUMP-UPS or STEP-UPS
10 BURPEES
rinse and repeat
mosey to loading dock, with a 5 BURPEE break half way
SPEED BUMP WORK
BEAR CRAWL TO #1 – 5 BURPEES
REVERSE BEAR CRAWL TO #2 – 5 BURPEES
LUNGE WALK TO #3
BURPEE INCH WORM TO #4 – crowd pleaser
HIGH KNEES TO #5
mosey for Mary work
PAX CHOICE MARY
X25 ROSALITA – MASON TWISTS – FLUTTER – DOLLY – FREDDY MERCURY
mosey – pause for quick wall work – continue mosey to the hill
BEAR CRAWL UP, RUN DOWN, 5 BURPESS
rinse repeat
COT
Big props to Chipotle who did an outstanding job as a FTQ. He had his Weinke with him, but never missed a beat. He even called a few audibles, which were much appreciated by the PAX.
Speaking of PAX they were going strong today, knocking out all burpees called. The speed bump work was particularly painful with the burpee inch worm. Not sure we were all doing the same thing, but it all hurt just the same.
At the end of the workout, a fox was spotted near our cars. I would vote for a Maul name change but The Foxhole is already taken.
Bagpipe beatdown
11 brave men attacked the morning with a lot of Merkins and a bit of Mary.
The Thang
Warm up: 25 SSH, 25 Imperial Walker, 25 Merkins
Mosey around lake to wall: 8 slow decline merkins, 8 slow dips, 15 jump ups then run around lake and repeat.
Mosey to Bulls: 10 merkins, 15 crunches, 10 merkins, 15 dolly, 10 merkins, 15 left side leg raise, 10 merkins, 15 right side leg raise, 10 merkins, 15 wide legged sit ups, 10 merkins, 15 bicycle, 10 merkins, 15 flutter, 10 merkins, 15 heels to the heavens, 10 merkins, 15 crunches, 10 merkins, 30 slow raise to knees. Stretch.
Mosey back to the lake: Jack Webb 1 merkin, 4 arm raises, 2 merkins, 8 arm raises, etc up to 10 merkins.
Mosey back to parking lot. 2 minutes of Mary: 20 flutter, 20 dolly.
Moleskin
Strong work from all. 237 merkins if my math is correct.
YHC pleased to be back after three long weeks in the motherland.
Fillmont asked if maybe we don’t do any push-ups in Scotland and this was a catch-up session… perhaps.
DMZ first time Q doing 42
to celebrate the Q’s upcoming 42nd birthday, DMZ enjoyed 42 reps –
side straddle hop x15; squat jump x 15; merkens x15; mountain climber x15; imperial walker x 15
jog around church perimeter
side straddle hop x15; squat jump x15; merkens x15; mountain climber x15; imperial walker x15
To get to 42: side straddle hop x12; squat jump x15; merkens x15; mountain climber x15; imperial walker x15. now we drop the 42 thing until we get to burpees
People’s chair – 1 minute; jog to Carmel Park fields (nice and wet)
Wheelbarrow with partner about 25 yards (avoiding fire ants); bear crawls (25 yards); crab walk (25 yards);
I don’t know the name, but I call it the “plank jump” (one partner planks; the other partner jumps over and then under the planking partner) – 1 minute. Love the taste of fresh cut grass!
Back to 42: Run 25 yards; 10 burpees – x 4 (except 12 on the last set of burpees to get to 42)
Makhtar N’Diayes x 11;
plank – 1 minute
quick mary: 42 rosalita’s; 42 LBCs; finish with 11 diamond merkens
You’re gonna be moving, but you ain’t going anywhere!
28 pax dodged the impending rain in the gloom to put in their first BROWNpainment for the week. Not a lot of ground was covered, but no one was left standing still!
COP
SSH x 25
Imperial Walker x 20
Squat x 15
Merkin x 15
The Thang stay in COP:
4 rounds
4 exercises per round
20 reps per exercise
4 times through each round
Round 1:
2 arm kettle bell swing
merkin
goblet squat
lunge row
Round 2:
Diamond merkin
Snatch row w/bell
Tricep extension
Sumo Squat w/bell
Round 3:
Wide Arm or Side to Side merkin
Curl
Good Morning
Upright Row
Round 4:
Due to time constraints, YHC audibled for 40 Burpees
Here is your Round 4 Pax Homework:
Jack Merkin
Lunge
Shadow Boxing (50 punches)
Burpees (10)
Finished with 3 minutes of Mary.
Moleskin:
As usual, mumble chatter began early from the peanut gallery. Discussions on form, counting, reps, sleeveless shirts, and general clowning, started off the workout. What’s new?!! All of that soon subsided as the pax began to pick up what YHC was putting down in the workout. The heavy breathing silence of hard work and effort, sparked the idea of music to motivate the pax through a workout. Bananas suggested some of Bulldog’s euro house music might do the trick! With names like Hee Haw, Yo Yo Ma, and Sinatra, who knows what an F3 playlist might sound like?! More to come on that. A brief moment of oxygen deprivation, surely not boredom, led to a small discussion from some pax on The Bachelorette. I won’t name names, you know who you are! Thanks to all who came out for my first Q. I hope it was worth your commitment to the gloom? It was a great opportunity to lead such a powerful group of men. Can’t wait to run it back!
Brown
Run to the Hills
As the rain started to fall, 16 brave men came out for the early workout to give those legs a test on some of Rain Tree’s finest slopes.
The Thang:
Warmup in parking lot. A couple laps with karaoke, etc, followed by brief COP:
- 20x SSH
- 20x IW
- 21x SS
Tempo run out of the parking lot through Rain Tree to our favorite hill on Windbluff and then partner up for some hill repeats. Note: Mapmyrun shows steep part of the hill is 10-11% grade
- Partner 1 runs to bottom of hill, burpees, run back to top
- Partner 2 stays at top and does an exercise
- Flapjack
7 rounds completed:
- 7 burpees at bottom; LBCs at top
- 6 burpees at bottom; lunges at top
- 5 burpees at bottom; dollies at top
- 4 burpees at bottom; squats at top
- 3 burpees at bottom; CDDs at top
- 2 burpees at bottom; flutters at top
- 1 burpee at bottom; 30 merkins at top: 10x diamond, 10x regular, 10x wide
Hill suicide races(cancelled due to time constraint)
Run back through Rain Tree to South Charlotte Middle.
Total mileage: 3.2 miles (including warmup laps)
Moleskin:
- YHC thoroughly enjoyed anniversary tex-mex dinner the prior evening and decided to give the pax a break with one of the shortest mileage Fast Twitch’s in a while – saving the pax from being subjected to an explosion of mexican merlot. note to self: need to remember not to do that on the BRR.
- Heard “I have 5:59 on my watch” after that last round, resulting in an unfortunate cancellation of the hill suicides, and a late return to base. Sorry about that – YHC will need to re-calibrate the timekeeping equipment (and move suicides up earlier in the plan).
- The BRR crew is out in full force now, breaking in shoes and new equipment. New smokebooks hill-tested? check.
- Mall Cop put in a good performance, even though admitting he held back to avoid injury and “save himself” for the BRR. Good move. Of course expectations will be high for the BRR – looking forward to seeing some record time out there.
- Lots of other strong performances out there today. Impressed by Strange Brew – regularly in the mid/front of the pack today. Fraiser and 49er kicking it into high gear on the run back to base (suspect the latter was daydreaming of his future BRR glory run the whole way).
- Not really any stragglers today… seemed to mostly hold together – nice job!
- With the departure of Sprague taking his gun show out west, I will be lining up a rotation of QICs for future Fast Twitch workouts. Please ping me if interested.
Announcements:
- New moderate workout has Started on Saturday “The Ascent”
- F3 Dads Camp – plenty of space still available, but sign-up soon
- HDHH at Vintner’s wine market Wednesday (location may change, check twitter)
QIC’s dishing out the pain pre-vacation
(Posted on behalf of Slap Shot & Ocho Cinco) With a little vacation just around the corner, Slap Shot and Ocho Cinco decided to hold nothing back on the PAX this weekend.
1st Half – Slap Shot on Q
Warm-up jog around the field with the following:
- Shuffle left and right/high knees/back peddle/karaoke left and right
COP (all IC)
- SSH x 15
- Merkins x10
- Squat x 15
- Merkins x 10
- IW x 15
- 10 Burpees
Jog to rock pile and grab a friend for:
- Curls/squats/tricep extensions
- 10 burpees
- Curls/squats/tricep extensions
- 10 burpees
Run to fire station/10 burpees/Run around neighborhood (1200 m?)
Plank – Right hand/Left hand/Peter Parker
Starfish (start at center light pole & run to each of 5 outlying light poles)
- 1st lt pole LBC x 20 / Back to center 5 burpees
- 2nd lt pole Jack Knife x 20 / Back to center 5 burpees
- 3rd lt pole CCV x 20 / Back to center 5 burpees
- 4th lt pole Bicycle x 20 / Back to center 5 burpees
- 5th lt pole Merkins x 20 / Back to center 5 burpees
2nd half – Ocho Cinco on Q
Jog to playground for:
- One legged lunge x 20
- Jumping lunge x 20
- Hanging knee ups x 20
Short jog around the parking lot and rinse and repeat
6 MOM
- LBC x 30
- Dolly x 30 (w/ hands high)
- Flutter x 25 (w/ hands high)
- People’s Chair x 90 sec w/ air presses
- Decline merkins x 20
- People’s Chair x 60 sec w/ air presses
Jog to track
- Run 1/2 track & Merkins x 20
- Run 1/2 track & Diamond Merkins x 20
- Run 1/2 track & CDD x 20
- Run 1/2 track & LBC x 20
Jog back to launch point for COT
Moleskin:
-Anyone up for some cardio. After short warm-up, the PAX were off for a run to the fire station. Firemen enjoyed cup of coffee and watched as PAX threw down some burpees.
-PAX really happy with location of 6 MOM as Ocho Cinco strategically picked the nicest freshly cut grass for all to enjoy.
-Welcome to FNG Zan Hawkins (Seersucker), Auburn grad EH’d by Dirty Bird. Look forward to seeing you back out in the gloom.
-Check out website for details on “1st Annual F3 Camp” to be held at YMCA’s Camp Thunderbird the weekend of Aug 16-18. Around 150 F3 Dads and 2.0s of all ages signed up so far.
Fast Twitch Preblast
#FastTwitch will launch Tuesday morning at 0515 from South Charlotte Middle. The Area51 BRR team is in full training mode now, so be ready for some miles on the roads (hills) of Rain Tree. Bring out your headlamp, flashers, vests, and any other gear you want to tryout for your night legs.
Of course all are welcome, even if you’re not training for BRR – I’m just off vacation and so this promises to be a good one focused on the hammies, glutes, and on the lungs (as always).
Back in the Saddle
24 PAX (or should I say BAX) posted for a Monday morning upper body beat down. Focus was improving some of the limp wristed attempts at pull ups regularly seen in the gloom. No rucks=no excuses.
Jog to track 1x around
Karaoke right
Karaoke left
Backwards jog
Bear crawl
COP
Squats x 25
Diamond merkins x 15
Seal Jax x 25
Imperial Walker x 20
Mountain climbers x 25
Wide arm merkins x 15
Jog to playground
Partner up with someone same size
Each partner starts with 15 pull ups (assisted or un assisted) then 13, then 11, 9, 7, 5, 3, 1
Each partner does 20 dips while the other partner does 20 incline merkins x 3
Mosey to quarry with your partner
Find a manly sized rock – some were manly and some, meh, not so manly.
Partner 21s with spots x 3
Circle up for hot potatoes both ways (hand off rock to the pax to your left/right and around and around we go)
Drop it like it’s hot both ways (pick up rock and place at the pax feet to your right/left, around and around)
Barn burners back to the playground
Repeat partner pull ups 10-2 (Grumble Groan Gasp)
1 MOM AKA 20 LBCs