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!
Summer is here (finally) and with it the bugs. On our trek to new lands unseen by the Stonehenge faithful, we found where the bugs call home and it turned out to be the place YHC chose to perform the Dirty MacDeuce with the 11 unsuspecting PAX. Even with a swarm of knats around our heads we forged ahead with the Dirty MacDeuce and it lived up to its name. It was dirty and a real #crowdpleaser.
Overall it was a good day and here’s how it went down.
The Thang:
Moleskin:
We did a lot of running today and the PAX were on point. Frehley’s Comet kept YHC honest making sure we planked it up instead of slacking off between exercises – I like the initiative. He was also quick to point out that we were doing 2x for every count during the MacDeuce = 24 merkins/LBC/etc. Think of it as extra credit.
During the 100 yd. partner carries, all the PAX exceeded expectations and went an extra 20 yards. Such over achievers!
Strong work by FNG Milwaukee’s Best (YHC’s next door neighbor), we’ll see if I am ever invited over to another cookout after this beat down on his first day. He did great though and I hope to see him out again soon.
Also, a strong shout-out to Mighty Mite who was doubling down with the Run! Ballantyne 10k after the workout. Lex Luther was also headed for a double down with a Co-Q at Area51 – nice work! Also, several others were headed on for more pain. Impressive!
Thanks for the opportunity and the support in my first solo Q. It is a privilege to work out alongside this great group of guys.
Strong second showing of South Charlotte’s Thursday many headed monster workout Hydra. 27 men posted and YHC counted at least 7 pax who accepted the run/bike to workout option. Way to add some healthy cardio/mileage bookends to your hydra pain!
The Thang:
Donkey Kong Q:
Jog to rear parking lot of school
Imperial Walkers x 25
Side Straddle Hop x 30
Merkins x 13
Jog to rear field
20 Burpees on your own
Jack Webbs (1 Merkins/4 arm raises) – Ladder up to 6 and back down.
Flutter Kicks x 30 with 2 10-count holds
Divide into 2 groups:
Group 1 runs around the school while Group 2 does continuos sets of 10 Merkins, 20 LBC’s, and 10 Mountain Climbers (each leg) until all of Group 1 returns.
Flapjack – Group 2 runs around school while Group 1 does the exercise sets.
Partner up and jog to track.
Merkin-Bear Crawl Partner Chase – Partner 1 begins bear-crawling around track while Partner 2 does 10 merkins and runs up to relieve Partner 1, who begins doing Merkins. Flapjack until both partners complete 1 lap.
Plank while all finish: Right Arm/Leg, Left Arm/Leg, Elbows, Right Hand Balboa from Elbow Plank, Left Hand Balboa from Elbow Plank.
Bugeater Q:
Jog to concessions, but not for ice cream.
Circuit Training Time. Three sets of Wall Jumps x 20, Dips x 25 dips, Burpees x 10
Jog to playground, but not for playtime.
Partner up and more circuit. Two sets of Old School Situps x 20, Pullups x 10 (assisted or unassisted), Decline Merkins X 20
Jog to Soccer Fields
1 50 yard sprint and back
-COT
Moleskin:
-So far the workouts have been high motion, with circuit training, track/run drills, core work.
-Enos first week F3 with 3 straight workout days. Strong start brother!
-Birdhole memory lane as he announced he was a student at Olde Providence Elementary in the 1960’s – that is awesome! R-E-S-P-E-C-T
-Nice follow up to the run/bike to workout challenge from launch week. This 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.
-Introduced the wall that OPE has to offer, called out to be higher than your standard wall. Nice burn on wall jumps (modified as step ups for some)
-No FNG’s but we did have some F3’ers from metro liking the proximity to their homes come to OPE.
-Great two week Hydra numbers (29 + 27)… let’s keep it up!
Announcements:
-2nd F. Pool Party – End of School/Start of Summer. June 8, 2013 6-9 PM. Candlewyck Pool/Clubhouse. Bring Dish/BYOB. M’s and 2.0’s welcome!
-3rd F.The Compass Fridays at 0630-0715 at Chick-Fila at the Arboretum. Stone Cold and Hops on Q.
-Prayers to the families of Matlock & Bulldog
Bugeater
17 men gathered around the shovelflag on a nice spring morning to put a solid downPAINment on the weekend. They expected to be smoked by the end, but little did they know how they were going to get there…
The Thang:
Young Love on Q.
Warmup run around the school, detour down the nature trail, gather behind the school for COP
COP:
– Mountain Climbers x30
– SSH x30
– Imperial Walkers x 30
– 30 seconds of stretch for anything that’s tight
Mosey to the soccer fields
Starfish of Pain:
– Merkins x25
– 5 burpees
– Carolina Dry Docks x25
– 5 burpees
– 25 LBCs
– 5 burpees
– 25 jump squats
– 5 burpees
– 25 (each leg — yes, that’s 50!) Sister Mary Catherines
– 5 burpees
Plank-o-rama
Slow mosey to sidewalk
Partner-up for Exercise/Run combo. Partner 1 performs exercise while Partner 2 runs, then flapjack.
– 100 (team) merkins
– 200 (team) squats
– AMRAP LBC’s while the PAX even out the number of runs
Lex Luthor on Q:
Grap a rock buddy and mosey to playground. Put rock in safe place.
On playground: 5 rounds of circuit.
– 5 pullups
– 10 pushups
– 15 squats
Reunite with rock buddy and mosey to the NC playground (stumps/house/boat): 5 rounds of circuit.
– 10 box jumps on stumps (no rock)
– 10 dead lift / squat / shoulder press (w/ rock)
– 10 lbc’s (w/rock)
– 10 dips (rock optional)
Mosey to field for Herschel Walker:
– situps (with rock) – sprint (no rock)
– pushups (with rock) – sprint (no rock)
– repeato
Return rock buddy to the pile (good riddance, you need to go on a rock diet)
6 MOM
– LBCs x20
– Bicycle x20
– Dolly x20
– Mason Twist x20
– Heels-to-Heaven x20
COT
Moleskine:
– Flies! Lots of flies! Little critters – gnats or sandflies (no one bothered to properly identify), buzzing around the PAX nearly the entire time. Made for an interesting time seeing, breathing, chewing, spitting. Thankfully we kept things moving enough to see clearly every once in a while.
– Between the flies, the stumps and the rocks, I’m pleasantly surprised to report no injuries — except for a guy named Piggy who limped off early, clutching his broken spectacles to his face, muttering something about leaving before things got really nasty…
-Strong work by the PAX this morning. Much mumblechatter on anything involving leg work, seems a number of folks were still nursing their wounds from Kevlar. Mumblechatter was punched in the teeth by the jump squats and SMCs. Spirits were lifted once the stiffness was beat out.
– Props to Enos. First week in the group and he shows up 4 out of the last 5 days? Guts his way through sprints and runs while nursing a sore hamstring? When he heard that we take Sundays off in SouthClt, he had either a look of surprise or relief, hard to tell. Either way, keep at it brother. Looking forward to seeing you on Monday.
Announcements:
– Workout news: Fast Twitch, 1 year anniversary of the Skunk — pick your poison on Tuesday.
– Memorial Day: check the website
– Sign-up for other stuff: check the website