Low Impact Aerobics at the Aquatic Center?
The shovel flag was planted in the dark at Catholic as 20 men, including 1 FNG, gathered to take their shot at #F3Centurion. Here’s what we battled through:
The Thang
Before we left the parking lot…
- 10 burpees, plank, recover
- 10 burpees, plank, recover
Run to the right side parking lot for COP:
- SSHs – 30 (cadence)
- IWs – 25 (cadence)
- Merkins – 20 (cadence)
- Squats – 25 (cadence)
- LBCs – 30 (cadence)
Run to the aquatic center parking lot for a lot of pain. Partner up (size does not matter) along the bottom of the parking lot.
- Partner 1 – Run to the top of the hill (~40 yds, ~30 degree incline), 10 jump squats (touch the sides of your shoes), run back down
- Partner 2 – Merkins until Partner 1 returns
- Flapjack and repeato until Q calls time (~8 mins)
- Partner 1 – Bear crawl to the top, 5 decline merkins, run back down
- Partner 2 – Flutter kicks until Partner 1 returns
- Flapjack. Plank until all Pax finish.
- Partner 1 – Run to the top of the hill, 5 burpees, run back down
- Partner 2 – Jumping lunges until Partner 1 returns
- Flapjack and repeato until Q calls time (~8 mins)
- Partner 1 – Run to the top of the hill, 5 incline merkins, backwards bear crawl back down
- Partner 2 – LBCs until Partner 1 returns
- Flapjack. Plank until all Pax finish
Jailbreak sprint to the top of the hill and run over to the hospice center for some people’s chair…regular, right leg up, left leg up, on your toes.
Circle up in the hospice center parking lot for some Mary:
- Dollies – 40 (cadence)
- Rosalitas – 30 (cadence)
- Knee ups – 15 (cadence)
- Exploding merkins – 10 (on the Q’s count)
Run back to the parking lot for:
- 10 burpees, plank
- 10 burpees, plank, COT
NakedMan Moleskin
- Yesterday, via Twitter, YHC promised that, from the opening bell, the Pax would be hurting and searching for each breath. It would seem we accomplished that today, as there was very little mumble chatter. For a solid 45 minutes, each man pushed himself hard…and there was plenty of sweat left on the aquatic center parking lot to prove it. The Pax attacked the hill with vigor each time and fought the exercises tooth and nail until the very end.
- In the first round, YHC is not sure what was worse…10 jump squats after running up to the top of the hill or the seemingly endless merkins blast while waiting for your partner to return. Either way, there is a certain closeness about getting your face a few inches from where another man has dripped his sweat on the parking lot. #F3Brotherhood.
- The bear crawl to the top seemed to last forever. There were a lot of “don’t look, just keep going” exclamations.
- In the second round, running the hill after a bunch of jumping lunges proved unsavory. There was definitely a lot of burn. The burpees at the top did not help. As usual, Runstopper crushed the burpees with his fluid one motion technique…and he and Udder lapped the field. #ExtraCredit.
- The backwards bear crawl was, oddly enough, just as long as the bear crawl up the hill. Strange Brew declared “there’s a reason bears walk forward”. Aye!
- The visit to the hospice center was certainly warranted after all that…but there wasn’t much in the way of pain management…just the administration of additional pain. People’s chair finished off the legs. And the Mary had the Pax groaning as we kept climbing on the Dollies. The exploding merkins was a crowd pleaser…we’ll feel those in the core tomorrow.
- After Mary, we finished right back where we started…with another 20 burpees.
- After months of being EHed, FNG Dwayne B. came out with My Sharona. He’s a chiropractor, hence the nickname “Skeletor”. That is strong brother…so now you have to keep coming out!
- With most of the workout taking place at the aquatic center, The Package missed the perfect opportunity to fulfill his #MrUniverse promise to show up in his speedo. Thanks goodness he was a no show this morning…witnessing that bear crawl would have been unsavory, at best.
Announcements
- July 4th convergence – 0700 at South Charlotte Middle School
- Last week of F3 Dads this Saturday – 0900 at Colonel Beatty park
- EH a buddy and find a Saturday workout
- Check out the website for new workouts launching soon. #F3Area51Grows.
Rockin the Pre-Rock
Come early, come weekly, the Pre-Rock gear sort of style workout is gearing up again for this Saturday, bring kettle bell if you have, dumbell otherwise or just yourself (there’s always extra, we make sure to share). Show up at 6:15, start at 6:20, go until 6:50 in time for either the Rock or Day Nought (Zero in other words). Will be a new feature at this week’s workout but you’ll have to show up to play. I’ll be honest with you though, it will make the 7 am workout harder and frankly they are already pretty hard so you should re-think coming out to this one.
I’ll be there though…
Men Can Pole Dance Too.
23 men including 2 FNG’s appeared out of the gloom for another battle at Hydra.
Warm up: There wasn’t one.
The Thang:
-YHC took the pax on the first ever Hydra off campus excursion. Pax ran .5 miles to Colony Shopping Center. During the run YHC would blow whistle (at various times) and pax would drop and complete 5 burpees. The whistle had to be blown even before leaving the parking lot in order to give more time for the few stragglers who arrived late. YHC actually lost count of how many times the whistle was blown which should give an indication how many burpees were completed on the .5 mile trek.
-Mini plank-o-rama for the first to arrive at Colony while waiting on all pax to arrive.
-Partner up for pole work and burpees. Partner #1 hangs from light pole (or tree for the clydesdales worried about breaking the light post) using only your arms and thighs keeping feet off the ground while partner #2 completes burpees, flapjack until a total of 50 burpees are completed. Lots of comments from the pax on this one!
-Bear crawl toward back of shopping center (50 feet).
-Wall work: Peoples chair with arms out, BTW, peoples chair with arms out, plank with feet against wall and complete 20 peter parkers.
-Merkin run .5 miles back to OPE. This time complete 10 merkins each time whistle is blown.
-Plank-o-rama until all pax arrive at OPE.
-Jog to field for circuit work. Station 1- 10 pull-ups, station 2- 20 mountain climbers, station 3- 10 jump squats. Complete 2 cycles.
-4 MOM- dolly x20, LBC’s x20, Freddie Mercuryx 20, Protractor. Tiger Rag called out YHC for holding legs during protractor so audible was called and 6 MOM was cut short. YHC hates abs but loves to run!
-Divide into three groups for relay race. Sprint across field and back.
-Jog to parking lot for COT.
Moleskin:
-After YHC suffer 2 back to back beatdowns this week at Fast Twitch and Death Valley some last minute adjustments were made to the original planned workout. Had to give the old legs a little break! So running/leg exercises were replaced with the pole. YHC remembered Bulldog being ordered to hug a tree during GoRuck Class 421 …so why not give it a try at Hydra. Not sure it will make the cut for future workouts. Several “Bow…chicka….wow…wow” and other pole references could be heard from the pax during this exercise. Donkey Kong lived up to his name and darted up a tree and hung there and appeared ready to stay there the entire time, but he was YHC’s partner and I was not as content completing all 50 burpees.
-Nice job by Unfair and Tiger Rag sprinting the .5 mile burpee/merkin run leaving the pax in the dust as they tried to limit the number of burpees/merkins they had to complete. During the run back to OPE the number of merkins was increased to 15 for the sprinters in front. That number will be significantly increased next time YHC breaks out the whistle.
-T-claps to Long Distance. Even though LD had about 1/3rd distance head start and is old enough to be Unfair’s dad he still managed to almost (bit of a stretch here) beat Unfair on the last leg of the relay. He wasn’t named Long Distance for nothing!
-It was great having a few Metro guys post at Hydra. Hope to see you guys again.
Announcements:
-Kevlar will meet at the Arboretum Chic Fil A tomorrow morning at the usual time.
-RSVP to the July Pig Pickin. Bugeater will be sending out another E-vite as some did not receive the orignal email.
49er
Base Camp – Happy Canada Day! Brew on Q!
Come out and celebrate Canada Day this Monday July 1, we will have Strange Brew on Q (who else for Canada Day?). Canada, it’s a friendly country next door…speaking of next door, EH your neighbour (yes, with a u), bring them out and we’ll have a miniature VSF of the Maple Leaf next to the actual Stars and Stripes and we’ll kick off the July 4th week in style. I’m bringing a friend of mine who called me up to see if he should come out and I told Jack that he should indeed make it for at least part of the workout…
See you there eh?
Kevlar Road Trip (NOT MEETING AT CDS THIS WEEK)
Due to the week-long stay-at-home mission trip at Christ Covenant this week, Kevlar is going on the road.
THIS WEEK ONLY: We will meet at the Arboretum Chic-Fil-A at 0530 (as usual). Park in the lot behind CFA, between the drive-thru and the movie theater.
The good news is that we’ll beat the Centurion folks to the Chicken Minis for 3rd F. The bad news is that I snatched the Q from an enfeebled Skywalker and I am going to bus’ you up side the head.
Get there early enough to make sure the legs warmed up. We have a lot of ground to cover.
[Note: wearing a ruck will get you left behind. You’ve been warned.]
Devil’s Turn – it was the Devil’s Turn to get smoked by the men of Area 51
Not too hard to write up the thang for Devil’s Turn, especially since with all the training going on no one was willing to show up at 5:30, only 5:15 crowd for 6 miles. The 6 strongest, bravest men of Area 51 showed up to start their day off with a solid run through the greenway (and a 4.0). Haggis, Turkey Leg, Red Sea, Dropbox and Crabcake (with Musket 4.0 leading the way) set off for 6 miles, YHC had left a few minutes earlier to try for a full 6 miles (obviously not at the same pace). As the crowd caught up with YHC (didn’t take long) Crabcake and Musket decided to stay behind to push YHC through the long (relatively) distance. YHC realized that it was mostly for the benefit of Musket, Crabcake really being able to keep up with the speedsters but had to take Musket’s well being into account.
The PAX were fairly relaxed right up until it was time to step off but then Haggis showed up and the groans started before he even got out of his Jeep with cries of, “great, there goes the pace, it is going to be another crazy run!”, way to go Haggis, good job pushing the PAX!
Haggis and Turkey Leg obviously setting what appeared to be (YHC doesn’t really see them for long) a healthy pace with Red Sea and Dropbox not too far behind (Red Sea posting as an FNG at last week’s Devil’s Turn and already keeping up with the 6 mile crew, looking really good).
YHC was working on setting a PR for distance and was looking for a full 6 miles, unfortunately given that YHC had never gone that far he took a turn that ended up in a parking lot by Pike’s off of Johnson road, no worries, the GPS watch told us how far we had gone. YHC, Crabcake and Musket turned around and headed back. As we were going back the enormous Run For Your Life crew was on the trail and it was noticeable for some reason that every time one of the lovely ladies of that crew passed by Crabcake sped up a bit, but he inevitably stayed behind for YHC’s benefit, that is real sacrifice! Thanks brother, YHC, Crabcake and Musket put in about 5.75 miles, certainly a PR for YHC and evidence that if YHC can do it, anyone can.
Can’t thank the pax enough for today and every week putting out a great effort at the Devil’s Turn, Shore we continue to wish you a thorough and speedy (relatively) recovery.
Post a Backblast? Ain’t nobody got time for that!
Aye! 15 strong men ventured into the gloom for the weekly FastTwitch beatdown. I am tardy on posting this, and short on time, so here are the essentials. Consider the moleskin to be crowd-sourced in the comments… chime in fellas.
The Thang:
Warm up: SSH, IW, jog a lap.
1 mile time trial, results below
various exercises across the field, followed by approx 3/4 lap run back to starting point. exercises included broad jump burpees, bear crawl, lung walk, more bjb’s.
sprints for 1.5 lengths of field, with deck squats in between intervals
peoples chair, and about 30 burpees until the bell rang.
time trial results:
49er: 5:57
Sprague: 6:00
Bug Eater: 6:06
Header : 6:10
Turkey Leg 6:10
Soul Glow 6:10
Flyboy 6:20
Purple Haze 6:28
Rock Thrill 6:32
Skywalker 6:59
Baracus 7:00
Stagecoach 7:09
Dora 8:00 (PR)
Strange Brew 8:05
Leroy 8:13
Moleskin:
It was a beatdown, and there was a huge co-ed crowd on the track with us. I think they were glad they didnt have to do the broad jump burpees and deck squats.
Nice work out there fellas.
Charlotte South’s July 4th Convergence Workout
When: July 4th 0700-0800
Where: South Charlotte Middle School (no headlamps needed – Aye!)
QIC’s: Tiger Rag, Joker, & Skywalker
Join us for a special convergence workout to celebrate our nation’s Independence Day. Let’s see if we can get 100 of the Charlotte South Pax. We will split up into 3 groups and rotate amongst the QIC’s for an extra dose of #downPainment.
Coffeeteria to follow immediately after at the Starbucks in Piper Glen Village
May the “Schwarz” be with you!
23 PAX arrived at The Maul for a little mid-week downPAINment. As it was my first Q, we got to it right away… Didn’t want to run out of time for all the excitement I had planned.
The Thang:
Jog to parking lot in front of movie theatre for COP;
SSH x 25
Mnt. Climbers x 20
Imperial Walker x 25
Slow Squat x 15
Mosey over to Firebirds for a circuit exercise;
Decline Merkins x 15
Sit Squats x 15
Run to end of parking lot -> 10 Burpees -> Run back
Repeat Circuit 3 times.
Indian Run behind HT and Target building;
Butt Kicks to speed bump – 10 Merkins
High Knees to speed bump – 10 Merkins
Bounds to speed bump – 10 Merkins
Repeat -> Run to end of lot.
Partner up;
Partner #1 runs up hill and back while Partner #2 does LBCs, Flapjack until 100 reps are completed
Partner #1 runs up hill and back while Partner #2 does Carolina Dry Docks, Flapjack until 100 reps are completed
Partner #1 runs up hill and back while Partner #2 does Merkins, Flapjack until 75 reps are completed
Fartlek/Mosey back to Theatre;
Fartlek – 30 sec normal mosey pace, 10 sec stride out/sprinting pace. Continue until you reach theatre.
Mary;
Mason Twist x 30
Flutter x 20
Wood Chop x 10
A little time was left so we ran a 3 team relay. After last PAX in the group completed relay Jail Break back to launch area.
Moleskin:
A good effort needs to be given to Radar, Dora, and Honeybee for doing the 1.5mile run in (and eventually out). With GORUCK packs. Dora was under the impression that they would be shedding their packs for the workout, however he accepted the challenge hustled through it along side Radar.
Runstopper – We’re “Bounding” not skipping from speed bump to speed bump.
I have to say good hustle by all. The Maul is spread out but everyone picked it up and stuck together. You men worked hard out there.
Announcements:
Change of launch area for Kevlar do to a summer camp. I believe it is Chic fil a @ Arboretum. TR please correct if wrong.
35er
8 men gathered in the not so gloomy gloom to stretch their ligaments, exercise their muscles and break a little sweat. By the time it was all said and done, MISSION ACCOMPLISHED!
The Thang:
Warmup mosey around parking lot, looking for a nice flat spot to circle up.
COP
- SSH x35
- IW x35
- Mountain Climbers x35
- Man-maker Merkin x35
- Slow Squat x35
Mosey to field and circle up for…
- 35 burpees
Stay in circle and dive right in to the Ring of Fire (all PAX rotate counter-clockwise performing called exercise. As and when each person is called out, they sprint around circle while other PAX perform stated exercise. Repeato until all PAX have had chance to sprint.):
- Lunge Walk/Squats
- Bear Crawl/Merkins
150 yard sprint from Ring of Fire to fence, mosey back to ring. Repeat 3x.
Mosey to the Hot Box and grab a bench for…
- 11s: dips/decline merkins
- 20 jump-ups/20 single-leg squats (10 each leg). Repeato.
- Plank-o-rama led by Baracus
Mosey back to the Ring of Fire for special edition Jack Webb
- 1 merkin/5 air presses, ladder to 7 merkin/35 air presses
Stay in circle for a brief bout with Mary:
- LBC x35
- Flutter x35
Mosey to parking lot, jail break to the cars.
Finis
Moleskine:
- Good to see everyone out this morning. Smaller crowd than last week proved to be a good size. Allowed for a bit of 2nd F when not too exhausted from the 1st F.
- Thanks for celebrating my last day as a 35 year old in style. Very glad I wasn’t turning much older as exercises x35 proved strenuous, especially in the warm, moist air.
- Great job pushing through by all the PAX: Monkey Joe hit it hard as he continues his recovery tour; Blue Rhino proved tough as he kept up with the veterans. Hops as always out ahead pushing the pace.
- Especially enjoyed being called out for not sprinting hard enough during the Ring of Fire. I hope you noticed I stepped up the pace the next time around. Well done, though, that’s why we do this in groups, pushing each other to go harder/faster each time.
Announcements:
- Kevlar meeting at Chick-fil-A this Friday (instead of normal CDS location). Same time as usual. Apparently someone wants to be in the front of the line for chicken minis.
- HDHH tonight. 1800-1930 at Vitners.