Hydra kicks back with a nice cold Rolling Rock.
25 men gathered in the refreshingly cool gloom to relax with a nice cold Rolling Rock. When in doubt, the answer is always 33.
The Thang:
Mosey to back parking lot for COP:
Side-Straddle Hops x 33
Imperial Walkers x 33
Merkins x 33 (11 each regular, stagger-arm right, and stagger-arm left)
The Rolling Rock: 3 stations – 3 exercises at each – 33 repetitions of each
Station 1 – The Track:
Gorilla Walks x 33
Flutter Kicks x 33
Burpees x 33
Station 2 – The Playground:
Pull-Ups x 33
LBC’s x 33
Burpees x 33
Station 3 – The Concession Stand:
Jump-Ups x 33
Mountain Climbers x 33
Burpees x 33
Mosey to Field
Plank O Rama
Jack Webbs (1 Merkin x 4 Arm-Raises) up to 5 Merkins x 20 Arm Raises
Rosilita x 33
The Dolly x 33
LBC’s x 33
Jack Webbs (5 Merkin x 20 Arm-Raises) down to 1 Merkin x 4 Arm-Raises
Announcements:
Compass on Friday @ The Arboretum Chick-fil-A @ 6:30 AM
F3 Pig Pickin’, @ Old Providence Elementary, July 13 from 5-9 PM
F3 Dads on Saturday 6/22, Beatty Park, Time?
Six Pack for the Turn
Six + a furry 4.0 joined together for a nice early morning jog in finally some crisp morning air. 3 + the furry 4.0 headed out at 5:15 for ~6 miles tempo pace, while 3 headed out at 5:30 for ~4 miles and change. Second time out for Musket (furry 4.0) who did a great job of clearing the path of the numerous frogs and critters that seem to be out in full force. Road Rash put in a good pace out in front and despite taking a pitstop for a “gutbomb” still managed to finish strong. The second group apparently got caught in the gaggle of clipboarders and then took a slight detour to explore some of the fine suburban landscape outside the greenway. Glad to continue seeing metro representation out there with Orlando setting a steady pace with the second group. Welcome to Moses FNG – 3 claps for hitting a running workout first time out and putting up a strong pace – now we just need to get him out to Fast Twitch for a real indoctrination.
Enjoyed seeing everyone out there today!
Announcements:
- Double-Down opportunity for BRR runners this evening at 19:30 (or 7:30pm): Evening Six: An evening 5-7 mile route using the hills in Governors Square, Mountain Brook, Sharon View to Old Providence launching from Ben and Jerry’s on Fairview at 19:30. (Barracuda will Q @F3Barracuda)
- 2nd F summer event July 13th: Summer Pig Pickin’ 2013 including friendly cornhole and kickball tournaments; please RSVP or reach out to Bugeater if you haven’t received an evite.
- Deadline approaching to order your Area 51 shirt – order closes on Saturday 6.22: http://f3.mudgear.com/NC–CLT-South-Area-51_c_37.html
Free Bags at The Maul
21 pax showed for a hump day visit to The Maul
The Thang
- Partner up and each team grab a sand bag (35lbs)
- Mosey to the front of the theatre
COP
- 27 SSH
- 20 IW
- 20 Butt Kicks
- 10 Squats
Run To Fountain- Bag included
- Partner 1- 20 Decline Merkins
- Partner 2- Does Step ups with Sand bag and lift at the top
- Switch and repeat 3 times
Run Back to side of Theatre- Bag included
- P-1 Sprint with bag 50 yards or so and back
- P-2 Burpees until P1 gets back
- Switch and repeat x 4
Run to Speed Bumps behind HT- Bag Included
- P-1 Lunge Walk with Bag held over head to next bump- aprox 30 yrds
- P-2 Bear Crawl to next bump-
- Switch and continue for 6 speed bumps
Run to side of Target for COP- Bag included
#1
- P-1- Up Right Rows with Bag until P2 finishes
- P-2 Diamond Merkins X 20
- Switch and repeat
#2
- Everyone at the same time
- Slow Count Merkins (Q cadence) 10-15
- Slow Count Prone Pull Ups (Q Cadence)10-15
#3
- P-1- Walking Merkins over bag until P-2 finishes
- P-2- 10 Merkin Jack Burpees
#4
- All pax muscle failure merkins (go to the knees when you cant do anymore regular)
Run Back to Front of Theatre
- P-1 Squats with alternating sand bag shoulder press until P2 gets back
- P-2 30yrd sprint and back
- Switch
Mosey Over to side of the theatre
- Circle up for Mary
- LBCs while we count off Pax
Moleskin
Good turn out today. Dora was the only one to do the 1.5 run in. He did not do the run out as I caught him sneaking into a vehicle for a ride back to his. Props for the 1.5 though. YHC got some dirty looks when he started off with everyone grabbing a bag. They do look somewhat suspect so I understand the confusion and disdain. The Maul is pretty spread out so there is a good deal of ground to cover. It is challenging enough without a 35lb bag. Good teamwork out there and everyone made it. There wasn’t a lot of chatter as the work load was heavy. Time flew by and before you knew it, it was over. The summer humidity brought out the poisons and there wasn’t a dry shirt to go around. Thanks for letting me lead guys
Welcome to FNG Jared B. (Rolling Rock) and FNG- TJ H. (Libby).
Announcements
- HDHH Vinter Wine Market
- New Wend workout at Calvary
- Bugeater is planning a Pig Picken for some 2nd F
Little Bit of Everything
Not just one, but two shovel flags were planted this morning to inspire the pax. 33 sweaty dudes embraced the muggy conditions as they ventured out into the gloom.
WARMUP:
- Short jog around the parking lot. Mix in some high knees and butt kicks for good measure.
COP (all in cadence):
- SSH x 32
- IW x 32
- Merkins x 10 (heard some concern that there might be 32 merkins called)
- Mountain climbers x 20
- Peter Parkers x 10
- Parker Peters x 10
Mosey to the end of parking lot and partner up for wall work. Partner 1 performs called exercise until partner 2 finishes 10 burpees. Flapjacks. Plank when done.
- Round 1 – Wall Plank
- Round 2 – Balls to Wall
- Round 3 – Peoples Chair
Jog down to the track and find your partner. Catch me if you can. Partner 1 half-speed jog; partner 2 performs called exercise and sprint to catch partner 1. Flapjacks around the track and plank when you complete each lap.
- Lap 1 – 10 Squats chaser
- Lap 2 – 10 Alternating Lunges chaser
- Lap 3 – 5 Burpees chaser
- Little bit of plank-o-rama between laps
Little baby jog to the baseball fields in honor of the College World Series (even though my Tar Heels are on life support).
Little Mary (IC):
- LBC x 20
- Flutter x 20
- Dolly x 20
- LBC x 20
Straight into a push-o-rama (all in cadence):
- Regular merkins x 10
- Diamond merkins x 10
- Wide arm merkins x 10
Mosey over to the rail near the bleachers for circuit training:
- Supine pull-ups x 15
- Rail Hops x 15
- Carolina Dry Docks x 15
- Rinse and repeat, bumping reps up to 25
Moleskin:
- Early conversation turned to the John Deere tractor parked among all the cars this morning. Rumor has it that someone saw Bulldog riding down Hwy 51 mowing the grass on the way to DV this morning.
- Strong work by all this morning, especially ignoring the unsavory humidity.
- Welcome to FNG Slim Fast. Good work out there, hope to see you back out soon.
- Welcome also to Barracuda, who ventured south of his normal Metro workout spots. Hope you come back and join us again.
- Several Fast Twitch guys asking before the workout if there would be a lot of running. YHC knows first-hand that Turkey Leg smoked our legs yesterday (not even counting the ridiculous running double down some did last night), so I built in a bit of a leg recovery workout.
Announcements:
- HDHH tonight – 6 pm at Vintner Wine Market.
- F3 Dads continues this Saturday at Colonel Francis Beatty Park 0900-1000. Bring your sons and daughters!
- July 13, 5-9 PM – Pig pickin including DJ and kickball/cornhole tourney. See evite and weekly email for details. RSVP by 6/30.
- New Wednesday workout (Anvil) started today at Calvary Church. New Monday gears workout staring in Ballantyne soon. There will also be a new Saturday workout in Indian Trail starting in July.
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