Covering some terrain, finding some pain at Hydra
Tiger Rag showing potential at young age
30 men (3 FNG’s) posted and several Pax accepted the run to workout option. There was some exploring of the terrain as some ground was covered during this 45-minute expedition. Along the way we found merkins, hills, and more merkins.
The Thang with Bugeater on Q:
2 laps around track, Merkins x 25 at end of each lap
Jog to field behind school
Circle Up:
Side Straddle Hops x 25
Merkins x 20
Imperial Walkers x 25
Merkins x 20
Squats x 20
Wide Arm Merkins x 15
Mason Twist x 15
Diamond Merkins x 10
Partner Up for Prairie Fire Mary: Left x 10, Center x 10, Right x 10 – flapjack
Two line Indian 1/4 mile Run around School
Report to concessions area:
Circuit Work: 30-20-10′s
Dips x 30
Step Ups / Wall Jumps x 20
Burpees x 10
Rinse & repeat 2 times
Plank
Jog to football fields:
Partner Up: Partner Drag across field (50 yards) – Flapjack as often as needed, return to start
1/4 mile Run through Trails in woods
Partner Up for Hill Work:
Partner A: 1 city block hill climb, at top of hill merkins x 30
Partner B: Burpees x 5, Heels to Heaven x 10, Jump squats x 10
Flapjack, Rinse & repeat 2 times
Run back 1/2 mile to field behind school:
50 yard sprint x 2
The End
Mosey to parking lot for COT
-COT
– Monkey Joe closed out with BOM sendoff
Moleskin:
-We are averaging mid-twenties to low-thirties turnout so glad this Thursday offering is making a difference and folks keep coming out to push themselves through the Hydra gloom. We stay on the move at Hydra and mix it up with the 3 headed Q’s (49er, Donkey Kong, YHC). Anyone ready to stand in and serve up an offering let any of us know and we will turn you lose for a workout, or 1/2 a workout.
-3 FNG’s posted. Welcome to the PAX – Vapor, Rentacop, and Abomb! Has anyone seen that new FNG Mall cop brought out several weeks ago who disappeared mid-workout? We think the Hydra Monster may have eaten him. Mall Cop – what’s the end to that story? By the way, I may flex my Q muscles and perform a rename for rentacop. We have a Mall cop already, and since the last name screams ZZ Top we should go with one of their biggest hits, Legs! So welcome to rentacop rename Legs. If the name Legs happens to be taken, we will pick from the list of zz top songs for a fine replacement.
-The run/bike to workout is now a standard Hydra challenge during the warmer months. Those living more than 1 mile away can meet at the Food Lion in Candlewyck and run 1 mile to OPE.
-Remember we all have varying levels of experience. Do what you can, modify where you need, just keep coming back, and keep pushing yourself. Those that keep coming begin to crave more gloom.
Announcements:
-South Charlotte T-shirts are in. Mall Cop is handing out at workouts over next several days.
– 2nd F Pig Pickin with DJ – June 13, 2013 5-9 PM. Olde Providence Baseball Fields. Bring Side Dish/Dessert, picnic style eating so bring blankets, chairs, bring own drinks, no alcohol bottles or cans (be discreet and bring in containers ready for drinking) Over 45 F3 families confirmed, so will be a huge showing. Raffle with prizes, Kickball, Cornhole, and Joker working on dance moves.
-F3 Camp at Camp Thunderbird August 16-18. Header has details and also is on F3nation.com website signup. Great event for dads and kids. Let’s sign up. This is offered to all of F3nation so people will be coming from all over. $80 per person for the weekend includes lodging.
Out with 5, Back with 7
The Thang: An early morning 6 mile run on Four Mile Creek and Lower McAlpine Creek greenways, roughly 8:00 pace out, and 7:30 pace in.
Moleskin:
Four men and a furry friend headed out for a six-mile run early this morning, ran into a gaggle of clipboarders and managed to return back with six men and a furry friend. After a good warmup on the way out, a few of us picked up the pace on the way back in and were able to peal Flyboy and Rock Thrill away from the RFYL crew and pull them in for the COT.
The Shore – hope you’re getting better and we’re looking forward to seeing you out there again soon!
Announcements:
- Pig-Pickin on Saturday.
- Area 51 T-Shirts are in. You can pick-up from Mall Cop at Kevlar and Compass afterward on Fri, The Rock and coffeetiria at Starbucks aftwards Sat morning, the Pig Pickin Family Pic Nic Sat afternoon, The Matrix on Mon, Fast Twitch on Tues, and Death Valley on Wed. Otherwise contact Mall Cop directly.
PreBlast Outland Launch July 13th
Area 51 (McKee) is converging on Indian Trail to Launch “Outland” July 13th
Join the Men of the Deep South (CLT) for a Traditional F3 Style Bootcamp beatdown complete with obstacle course chaser. Saturdays 7:00 – 8:00 a.m
Shovel Flag will be planted @ Fields between Sun Valley High School and Middle School
Gloves recommended for onsite mini-obstacle course with pull-up bars, parallel logs, climbing walls, log crossing etc…
Coffeeteria: Starbucks across the street (Sun Valley Commons) for some fellowship.
Map: http://goo.gl/maps/aIk1z
Watch Out For Snakes
Lap around parking lot with some high knees and butt kicks
COP:
- 10 burpees
- SSH x 26
- Slow squat x 15
- IW x 26
- 1 legged burpees x 5 (R)
- Slerkins (slow merkins) x 20
- 1 legged burpees x 5 (L)
Little baby jog over the the hill (which looked more like a jungle)
Jacob’s ladder
- Group 1: Run hill 7 times while laddering jump squats (1-7) at top
- Group 2: Flutters (mix in some LBC’s as needed)
- Flapjack
Over to the baseball field for
Extended Mary (compliments of 49er)
- Heels to Heaven x 20
- Cumberland County Viaducts x 13 R/L
- Prairie Fire Mary x 10 R/C/L
- Old school sit ups while partner hold feet and planks – 30 seconds each
- Flutter x 25
- LBC x 25
Mosey to football field
Serpentine to other end of field and back with lots of karaoke, forward runs, backwards runs
170’s
- Break into 3 groups
- Starting in one corner, run back of end zone to back of end zone, then across field (roughly 170 yards)
- 1 group runs while other 2 recover
- Groups take turns as they keep going around field
- Only time for 2 full laps
Moleskin:
- The hill was in serious need of weed wacking attention. The cries began immediately “Watch out for snakes.” Any volunteers for an F3 AO maintenance QIC?
- You can thank 49er for the extra ab work today. He admits he hates ab work. He also posted in a backblast yesterday that he was looking forward to a “rest” at Death Valley today. #thatswhatyouget
- Everyone worked hard on the 170s. Those really sucked the O2 out of you, but everyone looked strong.
- YHC heard some moaning about getting dirty as we spent a lot of time on our backs.
Announcements:
- HDHH tonight – possible venue change so look for updates on twitter later today
- New Saturday workout (Outland) starts 7/13 at Sun Valley HS in Indian Trail. Area 51 workout will converge with Outland for this Saturday.
- Pig pickin this Saturday. If you haven’t RSVP’ed to Bugeater, do so ASAP.
- First annual F3 camp at YMCA Camp Thunderbird the weekend of August 16 – 18. Details: http://f3nation.com/2013/07/03/1st-annual-f3-camp/
- If you ordered an A51 T-shirt, they’re in and look awesome!. Mall Cop is coordinating delivery at workouts over the next week. Check your email for delivery locations.
Who you gonna call?
19 men gathered in the pre-dawn gloom for another chance to be sharpened on The Anvil, then, out of the gloom, 5 men marched in with their rucks on tight. Might have been serious, if not for the fact that they reminded the rest of us of those comedians from the 80s…
Warm-up Jog
COP
- SSH x30
- Mountain Climbers x30
- Merkins x10
- Parker Peter x10
- Squat x20
- 20 Burpees (OYO)
Mosey to the Furnace (aka the covered picnic table patio)
- Pick-a-bench for 11s: Jump-Ups/Decline Merkins
- Combo: 20 1-Legged Squats (10 each leg)/30 Dips (Repeato x4)
Mosey and Backwards Jog to Mary’s Playground
- Circuit of 20 Swing-set Donkey Kicks/30 Flutter kicks/30 LBCs (Repeato x4)
Mosey/Karaoke R/Karaoke L/Mosey to the Hoops
- Combo: 10 Jump Squats/20 Merkins (Repeato x2)
- Combo: 10 Turkish Getups/20 Reverse Lunges (10 each leg) (Repeato x2)
Mosey then jailbreak to COT
COT
Naked Moleskine:
- Props to the goruckers today. Not only did they keep up with the rest of the group, but they did it as a unit. #doublewin
- Strong work by the group today, especially after a double-round of exercises in the furnace. #noair #cantbreathe #sweatbox
Announcements:
- HDHH: 1800 hours at Vitners. Potential for moving offsite to Busch’s house once the crew has assembled. #pubcrawl
- Pig Pickin’ Saturday – check your email or see Bugeater for details
- The first batch of Area51 T-shirts have arrived – check your email for pick-up options or negotiate separate arrangements with Mallcop directly.
Hump Day Beat Down
23 dudes stood in a line and worked hard through a series of creative exercises from their exhausted Q. No warm up needed, we just got right to it.
THE THANG
Slow Squats X25
Superman Merkins X25
Jump Tuck X25
MTN Climbers X25
CDD X25
Squat Jack X25
Plank In Outs X25
Lunge Knee Raise X15 each leg
Diamond Merkin X15
Parker Peter X25
Star Jack X20 (crowd/Q pleaser)
Jack Webb up to 8 Merkins
Mac Tar Jai or Plank up downs X25
MOSEY for wall work
Wall Squat for 1 min or more
Bs to the wall with a 10 push up option
Rinse and Repeat X3
MOSEY to the hill
2 groups, Group 1 up the hill and back twice, Group 2 flutter
Flapjack then repeat with Dolly and Mason Twists
Finish it of with an all out sprint to use your last drop of energy
COT
MOLESKIN: It was great to be back at The Maul after a 3 week layoff for YHC. I saw a lot of new faces and some regulars too. Thanks to the Pax for being patient and learning some new and some would call creative exercises today. We didn’t have to go far to get a good leg and shoulder burning workout in. Freely’s Comet commented that he was glad when we finally got to mosey.
I saw a lot of guys also pushing themselves during our wall work. Couple of guys accepted the challenge and did wall push ups.
A number of guys showed off their running skills during the hill work and final sprint, including Yeager. I believe it’s his second post. Keep showing up brother.
Welcome to FNG Matt Spruce Goose. He came out of a car with three of his neighbors. Way to go guys keep EHing your buddies. Young Mighty Mite is on Q next week so stay away.
Mile of pain
Nine SOBs (that’s Sons of Ballantyne, Tiger Rag) left it all on the track this morning.
The Thang:
Warm up: 30 Side straddle hops, 25 Imperial Walker, 25 Merkins, 20 Mountain Climber, 10 Merkins
Mosey to shore of loch ness
8 count slow Decline Merkins. 8 count slow dips. 15 jump ups. Lap around lake, then repeato.
Mosey to pull up station
2 rounds of 3 exercises: 10 pull ups, 10 burpees, 15 supine pull ups (also known as the puny pull-up, or Bulldog pull-up in some circles)
Mosey to Mary’s place: 25 flutter, 25 dolly, 25 heels to heavens, 25 rosalita, 1 minute protractor with Freyleys Comet.
1 mile time trial around lake. Select times below.
Chipotle (10:30) Sparky, (8:37) Goonies, Frehleys Comet (8:49), Honey Bee (6:23), Wingman (8:22), Mighty Mite (7:16), Long Distance, Haggis (6:06)
Stagger to parking lot with finishing sprint by Mighty Mite, Wingman, and Sparky I think. Nice work!
Moleskin
– Mighty Mite saw a bird on the water that he found very exciting.
– Mile times are improving for all – impressive.
– Haggis gone for next three weeks visiting the mother land.
– Puppy Love, Mighty Mite, and Frehleys Comet in charge. Thank you guys very much!
Cuddlebear Skunkworks
A pack of 38 fought through the post-July 4th blues at Skunkworks.
Warm-Up
– SSH
– Imperial Walkers
– 2-Handed KB Swings
– Stagger L&R Merkins on KB
Mosey to Parking Lot, Partner Up for Bus Runs
– Partner 1 to bus, Partner 2 exercise, switch, plank until all complete
– Burpees / Run
– Upright KB Rows / Jog & Sprint
– Goblin Squats / Backwards Run
– Overhead Presses Front & Back / Karaoke
Merkin Partner Chasers
– Partner 1 farmer carry with both KBs
– Partner 2 5 merkins, runs to catch up with Partner 1, switch
Mary
– LBC w/ KB
– Flutters w/ KB
– Dolly w/ KB
– Peter Parker
– Parker Peter
– Mason Twists w/ KB
Circuit of Pain
– 10 burpees
– Bearcrawl to median w/ KB
– 10 Goblin Squats w/ KB
– Sprint to top of hill
– 10 merkins, stagger L/R
– Repeat for 2x cycles total
Mosey back to Flag
I’m still getting rid of some vacation cobwebs but solid work out there today. Well done to new guys out there, keep coming back. It gets easier (kind of).
Strong groans on the call to elbows at plank and the newly introduced Bearcrawl w/ KB (new for me at least). I was hoping to see someone carry the KB with their teeth but the one-armed awkward shove was the method of choice.
Welcome FNG JR Hopson, from Marshville, NC – the land of Country Livin’ and Randy Travis.
— Harley
Catch Me If You Can
17 Men of Fast Twitch headed out into the gloom for some early morning track and field…
The Thang:
Warm-up with moderate half mile around the track, mixing it up with some buttkickers, high-knees and karaoke.
4X timed interval runs on track: 4min run at tempo pace 80%, 1min walk. Divided into three groups to keep pax with similar pace together. Total distance for group one: 2.7mi
Mosey over to south end-zone for recovery and planks.
120s: goalpost-to-goalpost races. Run with partner to north end, pain station with partner, sprint back together to south end, winner recovers, loser gets 5 burpees.
- 20x squats
- 30x lbcs
- 10x merkins
- 20x dollies
- 20x hth
- 25x smcs
- 10x burpees (final one, last 3 finishers get 10 burpees on return)
Jog back up to parking lot for COT
Total distance: 4.5mi
Moleskin:
Perfect weather this morning at a crisp 72 degrees without any precipitation. Thankfully we had TR there to provide some air pollution to ensure none of us are too fresh.
Interval training helps build the speed and ultimately get faster. Relatively short intervals today of 4 min gave most a chance to get a half mile for each interval. Will be building up these toward an 8 min pace over next several weeks.
Had some questions on the tempo pace we ran for the intervals and wanted to provide a little more explanation… Hat tip to Bratwurst here who provides a great description: “T-pace / Tempo / Threshold / 15K Pace – some research calls this Lactate Threshold (LT) pace, or a hard pace that you could run for a race of up to 60 minutes. For workouts, it is a pace that should be “hard” but controlled breathing (not breathless) and a pace slightly below at which your body can still process all of the Lactic Acid buildup so you do not get sore muscles during the workout.”
To get your target pace, you can go here: http://www.runbayou.com/jackd.htm, enter a recent race result (or timed pace from our 1-mile runs) and it will provide your T-pace for various run distances. Aim for the right pace during the runs.. training faster than this risks injury. Training slower doesn’t risk injury but doesn’t advance your speed either.
Great effort out there by all the groups, especially those out front 49er, Joker, TR, and Sprague. I had trouble keeping pace with you guys today (too much beer over the 4th?).
Must have been more humid today than expected – several “weight vests” (soaked shirts) seemed to fly off near the end to lighten the load. Saw some of our female clipboarder friends turn their heads, though not sure if it was toward us or away from us at that point. I’m sure they all appreciated the expose from the Men of Fast Twitch.
Limited chatter today due to the heavy breathing being expressed by all, but was good to keep together in groups for some 2nd F where possible. Track and Field two weeks in a row, so expect some more off-campus tours in the near future. Welcome FNGs to Fast Twitch – we hope to see you back!
Announcements:
- F3 Charlotte South Pig Pickin’ 2013 Saturday 7/13 Will have a pig pickin, DJ, and kickball/cornhole competition. Olde Providence Baseball Fields July 13, 2013, 5-9 PM. $10 per grown up, $3 per child. No need to RSVP at this stage, just show up… questions send message/head count to Bugeater: jasonehilliard@gmail.com.
Fast Twitch Preblast
Fast Twitch Launching at 5:15am at South Charlotte Middle. Mostly track and field work this week, working on interval runs to build up speed, with a little Haze-inspired competition just for fun. Don’t forget your headlamp. See you in the gloom!