It’s like a sauna in here!
The Thang
The virtual shovel flag was planted (YHC hasn’t embarked on the task of shovel-flag-making yet) and 17 brave men jogged into the steamy gloom to kick-off our new Wednesday workout at Calvary Church – ANVIL!
COP
• SSH x 50
• Merkins x 25
• Squats x 25
• Wide arm Merkins x 20
• Lunges x 20
• Diamond Merkins x 15
• Air squats x 15
Mosey to Sandbox & Partner up
Cycle 1
• Partner 1 burpees
• Partner 2 bear crawl across sandbox and back
• Flapjack
Cycle 2
• Partner 1 burpees
• Partner 2 gorilla walk across sand and back
• Flapjack
Cycle 3
• Partner 1 burpees
• Partner 2 dragon walk across sandbox 1 way
• Call for partner when done, Partner 2 does burpees until Partner 1 finishes
Final Cycle
• Wheelbarrow across sand one way
• Flapjack and return
Mosey to Shelter for “She-hate-me”
• Exercise 1 – dips x 20
• Exercise 2 – decline merkins x 20
• Exercise 3 – jump ups x 20
Mosey to small hill for intervals (~100 yds)
• sprint to top of hill
• 10 merkins at the top
• jog back to starting line
• repeato x 4
Mosey back to parking lot for Mary (time allowing)
• LBC x 15
• Flutters x 15
• Dolly x 15
Naked Moleskin
Great support today for our new workout at Calvary. A big thanks to all pax who came out to support. Wednesdays are a popular workout day, so its important that we mix it up and support all of our workout groups to keep the size manageable.
We started out with a nice variety of merkins today, then moved on to the sandbox to torture our upper bodies further. YHC pulled out some crowd favorites with some bear crawls and gorilla walks, no flying wolverine, no gorilla walk. Then brought back a crowd favorite with the dragon walk! Plenty of heavy breathing after that.
After brushing the sand off we headed over to the shelter for a good dose of she-hate-me. Lots of mumbling about the temperature in the shelter. Even though its open on three sides, it felt at least 15 degrees warmer under there. #turnontheAC.
The pax was very glad to leave the sauna and head out to the soccer field for some interval sprints. OK…they were just glad to leave the sauna. I hadn’t planned on including the merkins during this part of the workout, but all seemed very pleased that I called the audible on the spot. #ohmyarms
Welcome to our FNG Jim Ausmen (aka Blue Rhino)! Thanks for coming to be a part of launching our new workout, and I hope you’ll join us for many more.
Great work today men!
Announcements:
* Come support M. Runstopper and the Charlotte Roller Girls this Sunday for a double-header at the Grady Cole Center. Great family fun!
* 2nd F event – Pig Pickin’ on Saturday, July 13th. Bugeater is your contact.
* F3Dads this Saturday at Frances Beatty Park – 9:00am
Haggis Caught Mallcopping
Two for Tuesday:
An impromptu double-down workout inspired by a delirious 49er after slipping into a runners high on the last leg of this morning’s Fast Twitch rodeo.
The Thang:
Group of four fellow BRR runners gathered off at the 4-Mile Creek Greenway (current site of Devils Turn) for a nice evening fellowship run to top off this mornings’ fun. Relatively easy run of about 4.5 miles – no hills, no sprints, no surprises. Stepped up the pace a bit at the end and beat the lightning by about 5 minutes.
Moleskin:
No, “Mall-copping” is not some kind of disease (though it does seem to be spreading) – this is F3 Lingo for the act of fartsacking after talking big game.
It was supposed to be 5 runners today, but somehow we missed Haggis. For those who missed the banter on the other back-blasts, Haggis laid out a strong challenge with “I just hope the Fast Twitch fellows are taking this as seriously as the Sons of Ballantyne. Do they even care about this epic battle…?” After stepping it up a notch and receiving an invitation for today’s double-down, Haggis threw out the rock-hard commit of “It’s on, pal”.
So we all waited at 5:45… 5:50… 5:55… but no Haggis? Looks like he Mallcopped-out on this one. Apparently he didn’t even have the stones to make it out for a friendly fellowship run. Just giving you a hard time… we all love you Haggis – and we’ll get this epic battle underway next time. Live to fight another day lad.
We were actually a little worried as we didn’t even see him at the end – we all pray that he is safe and not stuck under a Balarney Stone somewhere in Waxhaw.
Announcements:
- Friends don’t let friends Mallcop-out – at least not without a good beatdown in the backblast
- HDHH Wednesday Vinter’s Wine Market in the Arboretum
Cheers!
Feeling like Eating Cheeseburgers off the Floor?
32 men gathered for an intense muscle building Kettle Bell PainStations at Skunkworks this morning. As Stone Cold warmed up the group there was a lot of chatter (hazing) the new Q Hoff all in curiosity of what was to come…needless-to-say There was a lot of chatter during the routine as well. Afterwards, we all kind of felt like we’d been ‘over-served” and eating cheeseburgers off the floor!
The Thang:
SSH x 25
IW x 25
Squats x 15
Catch me if you can to lower lot
– P1 10 Merkins/alternate 10 Jump Squats; P2: KB Run – to back gate
– Recover with Merkins until everyone comes in (non-stop if possible)
Circle Up Cadence
– 25 Slow Squats w. KB (KB between legs – cadence down, explode up once KB hits ground)
– 15 Monkey Humpers
– 5 Burpee to squat press w. KB press; run up hill with KB; 5 Burpee to Squat press w. KB
– Run down hill with KB
Partner Up: Century work (team 100’s)
– P1 High Pulls w. both KB; P2 Bear Crawl up hill – switch until reaching 100 reps
– P1 Alternating Press w. both KB; P2 Sprint uphill – switch until reaching 100 reps
– P1 KB swings (right, left. Middle) ; P2 Crab-walk up hill – switch until reaching 100 reps
– P1 Bent-over Row w. both KB; P2 run backwards uphill – switch until reaching 100 reps
– P1 and P2 single arm bicep curls at same time (KB in right hands, P1 and P2 lock left hands for balance facing each other) – switch arms until 100 reps
– P1 Decline Merkins; P2 Plank (P1 feet on P2’s Back) 25 reps each – switch every 25 reps until 100 reached
Mosey to grass
– 100 LBC
Moleskin:
– Lots of chatter at the beginning about Q going sleeveless. Looks like this session we had 2 bald and sleeveless Q’s. The award goes to the FNG, who actually tried to name himself…has that every happened before? Sorry Hee Haw…Turtle just didn’t fit and great effort today.
Thank you to all the men who showed up today and letting me lead. It is truly an honor to workout with such dedicated and determined individuals. Your spirit keeps us showing up for Pain in the Gloom day in and day out.
– Announcements:
New workout Wed, 06/19, The Anvil at Calvary Church. Same place where the The Rock is held.
Check for the evite for the F3Charlotte South Pig Picken 2013.
If you haven’t already, order your South Charlotte, Area 51 shirts
Wranglers and Runners
16 courageous wranglers showed up for an early morning three-legged rodeo, kicking off from the gloom at South Charlotte Middle.
The Thang:
Lift off at 5:15 with lap around the parking lot mixing it up with some sprinting, high knees, butt kicks, and a round of burpees x 10. Set off on 3-leg rodeo:
Leg 1: Cowboy Run through Rain Tree
Corral down at end of parking lot to organize for the Cowboy run. As opposed to an Indian run, with a Cowboy run YHC stays out in front to lead the pax down the dark neighborhood streets while varying the pace to keep it interesting. What started out as a nicely organized 2-line cowboy run gradually spread apart into a thundering herd of PAX huffing, puffing, sweating and sprinting through the dark hilly streets of Rain Tree like the pack of thoroughbreds on the backstretch of Churchill Downs.
Corral for merkins at Raintree: 20 merkins + plank-o-rama
Cowboy run continues down Windbluff to Shallowood
Corral for burpee break: 10 burpees + plank-o-rama
Cowboy run finishes up to Providence Rd, covering 1.6 miles in total.
Leg 2: Hill from Hell
Sprint down Providence toward High Ridge, turnaround and sprint back up for total of 1 mile. (1/2 mile down, 1/2 mile back up). Meet at Church at top for round of 50 squats.
Leg 3: Tour de Arboretum
Run back down Windbluff, cut into woods, winding around pond and park, up the hill into the back lots of the Arboretum, stopping for some incline merkins at top. Window shopping tour all the way down to the ABC store in the back. Plank-o-rama. Grab some hill, sprint up for burpees x 10, back down for squats x 20. YHC realizes we’ve barely got time to get back to the stables by 6am so… jailbreak down 51 back to the South Charlotte Middle.
Total Distance of all 3 legs: 4.2 – 4.4 miles depending on how far you went down Providence Road.
Circle up for Mary: Flutter Kicks x 20, LBCs x 21.
Moleskin:
Great mix of runners out there today from thoroughbreds to clydesdales. We had a bit more distance today than usual, but kept it interesting by mixing in the recovery breaks to allow the clydesdales to stay with the pack while keeping the thoroughbreds honest with a little extra downpainment as a reward for being out in front. Mixing it up with the shorter sprints, moderate runs across varied terrain and “recovery burpees” helps to stretch the lungs and build cardiovascular endurance.
Not too much chatter from the pax amid all the winded huffing, though I could swear I heard some snorting and neighing in the middle of the herd on the Cowboy Run. Joker, 49er and Road Rash took the hill by storm churning out a breakneck pace both down and up #speeddemons. Brew busted out the red cape at the end and I swore he was ready to fly away like superman after COT.
Despite the option to do rounds of squats/merkins instead of the hill, all pax opted to run the Hill from Hell, and kept up a solid pace to boot. Really enjoyed leading the group today who all put in a tremendous effort – thanks for coming out!
Announcements:
- Congrats to Spackler on his new 2.0 arrival last night. (though we suspect M.Spackler did most of the work) – great job on posting this morning!
- New Wednesday workout ‘Anvil’ starts tomorrow at the Rock (Calvary Church) with Younglove and Baracus on Q. Death Valley and The Maul continuing as usual.
- Double-down opportunity today being led by 49er – considering an evening run after work… look for details in the comments below.
Gentle stroll in the gloom
16 Sons of Ballantyne started the day by wandering in circles and laying around in the grass. YHC was determined to bring Mary back to the workout having noted her absence at recent gatherings. On call today was a straightforward core workout with endurance the key.
The Thang:
Warm up:
25 x Side Straddle Hops, 20 x Imperial Walker, 30+5+5 x Merkins
PAX informed that default rest position for this workout is on backs, feet six inches off the floor.
Mosey around loch ness to grassy knoll.
Mary interspersed with sprints.
25 x flutter, sprint across grass and back. 25 rosalita, sprint. 25 dolly, sprint. Run 1 lap around lake. Protractor with Puppy Love.
20 x crunches, sprint. 20 x left side crunch, sprint. 20 x right side crunch, sprint. Run 1 lap around lake. Protractor with Unfair.
15 x wide legged sit up, sprint. 15 x V up sit up, sprint. 15 x heels to heaven, sprint.
Timed mile around lake – 3.3 laps. Select times below.
Wingman 8:24, Mighty Mite 7:08, Bob Vieler 6:32, Fish Taco 8:02, Tuck 8:42, Unfair 7:37, Haggis 6:14, Shriver 6:12.
After mile, 25 Dolly for good measure.
Back to parking lot.
Moleskin:
– Unpleasant workout for the first timers. Little less bootcamp and a little more running than usual. Sorry about that.
– Mighty Mite and Unfair very strong on the sprints – impressive.
– Mile times improved over last time – awesome work from Chipotle on this one!
– There seems to be continuing resistance to doing more than 30 Merkins. Not sure why. Will keep trying…
– Mighty Mite on Q next week. Back to bootcamp!
Wiggler – 5:30 am – Fellowship pace…
Wiggler tomorrow – 5:30 launch from corner of Foxcroft and Rothwood. Fellowship pace…
– KS
Hanz and Franz, Will Pump You Up.
17 men gathered at The Matrix for a Monday morning workout that Hanz and Franz (more on this later) dished out. Good workout by all with little chatter from the Pax, except at the beginning. Believe the chatter started with Zip-A-Dee and Lex Luther ganging up on Hanz and Franz
The Thing:
Jog to lower lot for:
Had to quash the chatter, 25 merkins on your own
SSH x20 in cadence
10 Burpess. Thought I heard some chatter here.
IW x20 in cadence
25 CDD on own
LBC x20 in cadence
10 burpees
Russion Twist x20 in cadence
25 wide arm merkins
5 burpees
Jog to field and gather a partner for DORA 1,2,3 which has been renamed “Swiffer von Swiffer” (If this is wrong, joker/Uncle Leo, please correct)
100 CDD: P1 run post to post, P2 CDD until P1 gets back, flap jack untill 100 completed
200 merkins
300 LBC
Jog to playground for circuit/run
10 pull-ups; 20 dips; 20 incline merkins, run to front of school, plank until rest of pax catches up.
Peoples chair 90 sec. Peoples chair 60 sec
Jog back to playground with lunges from corner to corner of school
Rinse and repeat
Peoples chair 90 sec
Jog back to our starting point the long way or a little Mary
Dolly x20 Hold em’
Back scratcher x20 (Zip-A-Dee wanted these real bad)
Just enough time to finish with 5 Burpees courtesy of Joker
Lots of chatter at the beginning about YHC going sleeveless and sporting the guns. Guess when you have them, you should flaunt them. Hanz and Franz will be out in the gloom again. Pax beware.
Prize goes to Uncle Leo for the best bed spread head. Thought he may have slept in his car. Close second goes to Lobster Roll.
Thanks everyone for allowing me to lead you today. If you haven’t lead, step and feel the rush.
Announcements:
New workout Wed, 06/19, The Anvil at Calvary Church. Same place where the The Rock is held.
Check for the evite for the F3Charlotte South Pig Picken 2013.
If you haven’t already, order your South Charlotte, Area 51 shirts.
See you next time in the gloom.
Tunnel This!
15 men gathered at Base Camp for a mini-workout, and yes Fireman Ed, I’m referring to the short jokes…
Jog to Football Field for COT
- Mirkin x10
- Plank Hold
- Carolina Dry Dock x10
- Right Arm forward Stagger Mirkins x10
- Plank Hold
- Mountain Climbers x10
- Left Arm Forward Stagger Mirkins x10
- Plank Hold
- LBCs x10
- Diamond Mirkins x10
- Flutters x20
- Hold Flutter for .30 count
Plank Up along end-zone form tight tunnel
- Each PAX bear crawl through the tunnel, shout out when finished next man go. 2x
Line Up along sideline; Plank Up.
- Each Pax jump over the legs of each person planked, shout out when finished next man go. 1x
Cone-Speed Drills
Seven Cones placed staggered positions 25 yards apart across the width of the football field. Pax line up in three lines, begin at three different cones. Move based on the below exercise to each Cone, back to beginning:
- Side Shuffle Right then left x3
- Sprint x3
- High Knee x3
- Backwards run x2
- Wheel Barrow switch partner at each cone – Modify where needed
Mosey to Wall near parking Lot
- Peoples Chair – raise right leg 6 inches, hold hands above head
- Peoples Chair – raise right leg 6 inches, hold hands above head
- Parallel Plank (feet on wall) .30 secs
Thanks all for a great workout, although my counting was a bit off this morning glad we were all able to walk away a little dirtier and a whole lot stronger this morning. Seriously, appreciate the opportunity to Q the group today, each one of you did an outstanding job! #basecampgraduates
Take to the skies for some high flying pain…
24 PAX with 1 FNG leapt into the gloom for a Honey Bee and Skywalker one-two punch to the gut to get the week started off right.
The Thang:
Honey Bee Lead
Little Baby Jog to school (0.5 mi)
COP
– SSH x 30
– IW x 30
– Mr. Miagi’s x 20
– Merkin / Peter Parkers x 15
Indian run around school – 2 lines
Dirty MacDeuce
Set 1: Standard Merkins x 12, LBC x 12, Superman – One arm / one leg high plank x 12
Set 2: Diamond Merkins x 12, Dolly x 12, Peter Parker x 12
Set 3: Dive Bomber Merkins x 12, Rosalita x 12, Parker Peter x 12
Set 4: Wide Merkins x 12, Dying Cockroach x 12, Glute bridge march x 12
Skywalker Lead
Little Baby Jog back to Carmel Neighborhood Park (0.5 mi)
Line up at near side end zone of football field and partner up (size didn’t matter)
– Partner 1: Squats, Partner 2: 100 yds and back – Flapjack until 100 cumulative reps
– Partner 1: Dolly, Partner 2: 100 yds and back – Flapjack until 100 cumulative reps
– Partner 1: Burpees, Partner 2: 100 yds and back – Flapjack until 50 cumulative reps
– Plank-o-rama between sets – 10 count at the end to prevent the spillage of merlot
One last COP with 4 Minutes of Mary
– Dolly x 30
– Hold it!
– Slow Flutter x 20
– Hold it!
– And the best words YHC heard all day – Recover…
The Naked Moleskin:
The Dirty MacDeuce seemed to be a #crowdpleaser with great participation of the PAX especially in keeping YHC honest at the end when O2 deprivation was creeping in and the cadence was going south. There were some good comments on the run back to the park. Hops mentioned he heard just the right amount of groans and Jamboree thought it was a good full body workout.
That was all before Skywalker went intergalactic on the PAX when we took the field at the park. Squats and Dolly were a good pairing with the 100 yd (2x) dash, but the Burpee/dash combo had even the runners in the group gasping for gloom. The final Mary COP was a painful final touch and had the PAX begging for mercy by the second “hold it” call. #crowdpleaser
Welcome to FNG Mike Jackson (World Tour). He really “beat it” out there today during a real “thriller”… Ok enough with the references, but great job out there and we look forward to seeing you again in the gloom.
Announcements:
– New workout (Anvil) beginning this Wednesday (6/19) 5:30 am start at Calvary Church
– Gear workout on Mondays at Elon Park and Boot Camp workout on Saturdays in Indian Trail beginning in July. Expect to see more details on those workouts in the coming weeks.
Fast Twitch Liftoff at 5:15
The sun has not caught me in bed in fifty years.
— Thomas Jefferson
Be ready for a healthy dose of speed at Fast Twitch with Turkey Leg on Q for this week. As a reminder for those who have been just missing the start time, we blast off promptly at 5:15am… yes you can live without that extra 15 minutes in the fartsack.
What to bring: Headlamp, GPS watch (if you want to keep track of mileage), and an extra lung if you have one.