Appropriate that the swan song for the McAlpine Greenway venue for Devil’s Turn was pretty well soaked, and yet 8 pax showed up to slog it out in the muck, well done men! We had 6 Metro Pax for whom YHC will likely not remember all the names but they powered through 6 miles with one of them absolutely flying out there (as per his watch was at a slightly faster than 7 min pace), well done! Swiss Miss as the lone 4 miler didn’t even break a sweat (was that possible with this humidity?) and is looking quite strong, stronger than he lets on I believe. A lot of fellowship chatter amongst the Metro pax as they cruised along (YHC can hear it for about the first and last mile).
Admittedly YHC got lost #O2Dep and forgot to take one of the veer rights and did some serious mud running (good practice), can’t say it was any faster after Fast Twitch, slower if anything due to a non recovery but good pain nonetheless.
Reminder that next week and beyond the new venue is at the Rea Road Greenway entrance with the same times (5:15 for 6 milers, 5:30 for 4 milers and 5:15 Clydesdales for as far as you can go)
The VSF was planted and 19 Maulers took off for a stroll around Stonecrest.
Thang:
Jog to one of the parking lots (the entire place is one big parking lot).
COP
SSHs x 25
IWs x 25
Merkins x 15
LBCs x 20
Jog to fountain
11’s: Jump Ups & Derkins
Planks
Jog to ATM for some runnin’ & the like:
Lunge walk x 40 yds
Burpee Broad Jumps x 40 yds
Defensive Shuffles x 40 yds
Repeato
Sprint x 40 yds
Repeato
Backwards Run x 40 yds
Repeato
Planks
Jog to back of movie theatre
Peoples chair x 2 min.
BTWs x 3
Peoples chair x 1 min. with shoulder presses
Mosey to home parking lot
Circle up for…..
5 Minutes of She-Hate-Me w/rotating triumvirate of:
Wide arms x 10
Jump squats x 10
Freddie Mercury’s x 10
6 MoM
One-legged Dolly L x 10
One-legged Dolly R x 10
One-legged Flutter R x 10
One-legged Flutter L x 10
Greatest American Hero w/musical accompaniment
Butterflies in GAH position x 10
Mason Twist x 15 – Special Thanks to Market Timer for the suggestion to finish off the workout
Moleskine:
As YHC pulled into The Maul I noticed a street sweeper making his rounds. Thought there may be some merlot to be cleaned up when we were through, but alas, no spillage from any of the pax. I’ll do better next time. Did hear some mumblechatter during the 11’s that the walls were too high for jump-up’s. Dora has a gash on his shin that speaks to that.
The Maul has some serious studs among the pax. T-claps to all of you. Special shout-out to Tuck, who has been at it for just 2 weeks, but I swear he’s posted 16 times. And Frack who was an FNG Monday was back for more pain in the Stonecrest gloom today. Also, IPTAY is bringing it consistently. Great work men.
Also, pretty sure Boutique and Tuck are not-too-distant cousins. #lookalikes F3 brothers for sure.
Pretty sure Mighty Mite is on Q next week, so brace yourselves boys. He’s typically the War Baby of the pax, and he’ll have plenty of energy to bring the pain next week.
Announcements:
Signup on website for Patriots Festival. Can triple down with the workout or do just the 5k and tribute to veterans. #freedomnotfree #honorourfallenheroes
Signup as well by this Friday for fall mudrun and goruck in August
3rd F workouts – The Yardstick – Thursday 0630 at Panera South Park and Compass – Friday 0630 at Chic-Fil-A Arboretum
F3 Dads – Saturdays in June – Francis Beatty Park at 0900, 2.0’s of any age; Header is your Q
New Monday workout – DMZ – launches 6/3 at Carmel Middle School
THIS SATURDAY – 5/25 – new 0700 workout at McAlpine Elementargy (name TBD)
The shovel flag was firmly planted, and 44 PAX (including 2 FNG’s) started the day off right.
WARMUP/COP:
Donkey Kong’s lead:
Run to track and line up on field sideline
Plank-o-rama
Jack Webbs (1 Merkin + 4 arm raises incrementally)
Run to Concession Stand
Stagecoach’s lead:
Run to baseball field area
Migrate to shallow right-center field
Push-o-rama:
Broad jump burpees from center field to the left field foul pole. #realcrowdpleaser
Jog up the hill to find a piece of wall
Entire group come back together at the end for DK’s slow flutter special x 40
COT
Moleskin:
Announcements:
Aye! 14 brave souls (2 brave FNGs) ventured into the extra gloomy gloom to see what all this Fast Twitch talk was all about. Whatever they were expecting, it probably wasn’t this.
The Thang:
Run to football field for COP
SSH x 20
IW x 15
Merkins x 15
Peter Parkers x 15
Mosy to end line
Run full length of field (goalpost to goalpost) — become one with the field, fellas (foreshadowing).
The Beast: 6 trips down and back full length of field, 6 stops on each trip, 6 reps of called exercise at each stop. Called exercises:
Merkins
Squats
Jumping lunges
Burpees (crowd pleaser)
Wide Arm Merkins
and something else
11’s on the full length of the field with burpees and squats (smoker)
As pax finishes the 11’s begin burpee laps — run a lap, 10 burpees, repeato until all pax finished w/ 11’s. Everyone runs at least one lap.
Run to parking lot, peoples chair until all pax arrive.
COT
Moleskin:
Ok, so that was a total smoker. We covered ~3.4 miles, so Fast Twitch did live up to the billing of covering more ground than your average bootcamp workout. Though the pax was smoked and relatively quiet out there today, and generally not very fast with all the burpees, etc, taking the speed out of us.
I had no idea how long that set of 11’s was going to take. I had a load of other stuff planned for after that if there had been time. Don’t worry, it’s all on the list for next time.
Good size crowd for a launch, including 2 brave FNGs. Hope to see you guys out again.
Totally forgot about my orange cones that I put out to mark the stops for the Beast. If the DV pax sees them out there tomorrow morning, grab ’em for me. Thanks.
Turkey Leg is the QIC next week. Let’s see what he’s got up his turkey leg.
Nice work out there today fellas.
-Sprague
Thirty men (including 1 FNG) put on the big boy pants this morning to experience the Best of Skunkworks. Not a lot of surprises here…
Warm Up
Greatest Hit #1: 100 Burpees. 10 minute cap.
Mosey to Ring Road
Greatest Hit #2: Partner up. KB Farmer Sprint with 10 merkin chase. Take it to main entrance.
Grab a plate from the grass, line for….
Greatest Hit #3: Hairburners.
A Few Minutes of Mary, Pt. 1:
Greatest Hit #4: Hairburner chase sprints to the house.
A Minute of Mary, Pt. 2:
COT
MOLESKIN
14 Sons of Ballantyne attacked the day with a gentle combo featuring merkins and abs.
The Thang:
Warm up
Personal record Merkin Day (as many as you can do). Got to around 30 or so on the F3 count. 25 Side Straddle Hops. 25 mountain climbers. 10 more merkins for good measure.
Mosey to lake wall.
25 seated crunch, 10 slow decline Merkins, 10 slow dips. Lap around lake. Repeato.
Mosey to second lake.
Merkin/Mary combo. 2 merkins, 15 flutter, 4 merkins, 15 dolly, 6 merkins, 15 rosalita, 8 merkins, 15 mason twist, 10 merkins, 15 heels to heavens, 8 merkins, 15 wide legged sit-ups, 6 merkins, 15 left side raises, 4 merkins, 15 right side raises, 2 merkins, protractor with Freeleys Comet.
Mosey past 3rd lake to parking lot.
Sprint relay: two teams 50 meter sprint and back while rest of team does squats.
Mosey back to Vine parking lot.
10 burpees in your own time.
Done!
Moleskin:
– Not much chatter from the PAX today. Everyone focussed on the task at hand.
– 30 count merkins is not bad, but there is no reason we can’t get to 50….
– Mighty Mike burned a hole in the parking lot with his turn of speed during the relay.
– Next week Puppy Love takes the helm for the first time.
First off, great turnout today for Base Camp Rookie Day, a total of 21 Pax showed up despite the gloomy weather (although in YHC’s opinion you don’t get a better intro to F3 than that). A well done workout by Coal Miner’s Daughter who has done a fantastic job as a real leader of Base Camp, well done brother. We’ll miss you for the next little while. There were 3 FNG’s and a couple of Kotters out there.
A real thanks to some of the leaders of Area 51 for coming out and bringing the F3 spirit (sorry TR, we don’t do 6 inches at Base Camp). YHC has learned a lot from you guys, thanks for coming to show other newer folks the same.
21 Pax, including 3 FNG’s, several vets checking our Base Camp for first time and several familiar faces returning after being MIA, showed up for Rookie Day and the “Best of Base Camp”.
The thang:
COP
SSH x 25
Imperial Walker x 25
CDD x 10
Squats x 15
Merkins x 10
Mosey to track for two lines x 400m Indian Run
1 lap of “3’s” from Final Four Base Camp – 3 merkins at six stations around the track
Jog/High Knees/Butt Kicks to bleachers at baseball field
20 dips – 20 incline merkins on rail
20 dips – 15 incline merkins on rail
Mosey to baseball outfield
Karaoke left 30 yards from foul line – 10 merkins
Backpedal 30 yards back to foul line – 20 squats
Karaoke right 30 yards from foul line – 30 LBC’s
Jog back to foul line
Mosey to base of steps
Bunny hop up steps – plank walk down rail back to base of steps
Repeat
Mosey up steps to restroom wall
People’s chair x 40 sec
5 MOM
Dolly x 10
Flutter x 10
Rosalita x 10
LBC x 10
COT
Moleskin: Fantastic effort by all, all PAX staying together during the Indian Run for example (well done Tumbler, Briquette, Big Bear and others on the effort there!). Great first time effort by Harpo Frack and Crockett, I expect I’ll see some of you at other F3 workouts given how well you cranked it out today.
Announcements:
Next week we are converging with the Matrix at McKee Road Elementary school with a special 7 am Holiday start time.
New Tues workout also at S. Charlotte Middle – Fast Twitch to work on speed kicking off tomorrow
F3 is ready to grow our tutoring/mentoring program in partnership with CrossRoads Corporation. Our goal is to assist kids from Grier Heights as they make the transition to AG Middle School. In addition to tutoring starting in September, there are opportunities to assist this summer.
Summer opportunities – 2013 Freedom School
– Drive MPPC church bus (must be member of church) on June 9 and/or June 15 to take kids to/from Camp Harrison, near Lenoir. Approximate 4 hour round trip.
– Read at Freedom School (summer school program at AG Middle School) for 15-30 minutes, Tuesday – Friday mornings, one time committment
– Field trip chaperone’s – Various one time opportunities on Wednesdays or Thursdays to assist with field trips throughout the summer. Requires committment from 4:30pm to 7:30pm
These are great opportunities to “test the waters” for those who are interested but not yet ready to make a commitment to regular tutoring.
Bulldogs Matter afterschool program – Starting in September
Collaborative effort between CrossRoads Corporation and AG Middle School to improve the academic, emotional, and social readiness for identified at-risk students from Grier Heights.
Tutoring opportunity Monday thru Thursday from 3:45 to 5:45. Looking for committments of one to two days per month in order to have a constant presence in the program. Our goal is to provide a stable adult influence for the kids and guide them in establishing goals and working toward them. Only requirement is committment to show up – no prior tutoring experience required.
Please shout out below or contact me at pchepul@gmail.com if you are ready to help a young person thru a challending time in their life.
CrossRoads Corporation is a faith-based non-profit organization in partnership with Myers Park Presbyterian Chruch, residents of Grier Heights and other stakeholders in the revitalization of the Grier Heights neighborhood.
17 beasts emerged from the dampened Gloom ready to kick Monday in the teeth and stood steady for another massive dose of…
THE RED PILL
1/3 mile mosey down to the far parking lot and back up to the top parking lot for…
COP
Mosey over to Little Baby Track for…
Partner Track Work
Pax 1: 1 lap moderate pace. Pax 2: AMRAP legs exercise. Flapjack when Pax 1 completes lap.
Move to front of school and break into 4 groups for…
Circuit Work
4 groups, 4 exercises, 3 times around the circuit
Circle up for…
4MOM
Mosey to Little Baby Playground for…
COT
Moleskin
This was a no-frills, by-the-book F3 bootcamp workout. K.I.S.S. and you will still get smoked pax. Lots of exercise inspiration from Mic Check, Escargot and Snowflake though — wall walks, curcuits and using the blacktop wisely.
It was a soggy one, but misery for misery’s sake is reserved for GORUCK Challenges, so we kept to the blacktops instead of the slop fields, and many M’s did rejoice on this day.
Fraggle had a surprise ruck workout last Wednesday at The Maul — that must explain his new-found speed on the track this morning. I spied Lobster Roll across the lot executing perfect-form Merkin Jacks. Tiger Rag would be so proud. I didn’t see everyone’s work on the set of 7s, but I saw lots more pax executing slow, controlled movements and excellent form.
Welcome to today’s FNG R. Burnett, now known forevermore as “Captain Planet.” Strong work, brother, and we hope to see you out again soon.
According to Sprague’s Buck Rogers Wrist Transponder we covered 1.3 miles. Not bad.
Side note to Young Love: the call phrase is “Sun’s out, guns out.” I didn’t see any sun this morning.
Announcements
When I say “GO!” you say “RUCK!” But only for another day. The deadline for hard committing to being awesome is tomorrow. Stop thinking. Start doing.
USMC Mud Run signup deadline is this week as well. The Superbowl of F3. Get on board.
Triple Down Memorial Day with Wounded Heroes at the Patriot Festival Go The Extra Mile 5K. Register by 5/26. (Choose “F3 Registration/Sponsorship.”)
Fast Twitch new Running/Bootcamp workout begins tomorrow at 0515 (not 0530) at S.CLT Middle School (Death Valley location). Sprague is your Q. Get faster.
New Saturday workout at McAlpine Elementary begins this Saturday, 5/25. We need 20 men to HC and make this their new happy place.
Come Wiggle with us! 5:30 am launch tomorrow – corner of Foxcroft and Rothwood. Fellowship / taper pace. Our numbers are increasing – dont be left out!