Yes, it is early to be pre-blasting for a Tuesday morning workout, but here goes…
Fast Twitch will launch on Tuesday morning at 5:15 (yes, 5:15) from South Charlotte Middle School. Bring your head lamp and your smoke boots.
Rumors are swirling about what exactly Fast Twitch will be like. You’ll just have to be there to really know, but think of it as a bootcamp workout, but one that incorporates generous helpings of running.
This week we will stay on campus at SCMS. Plenty to work with there. However, future episodes will include exploration of surrounding terrain. You’ve been warned, although in all cases we will employ no-drop tactics to keep the pax challenged but together regardless of fitness level.
Sprague and Turkey Leg are your site QIC’s. Sprague has the lead this week, and we’ll be looking for others to step in and lead workouts as we go.
Starting gun at 5:15, and we’ll go until 6:00.
See you in the gloom!
-Sprague
2 shovel flags were planted as a purple-tinged gloom beset The Rock; and 5 dozen pax fought through the haze and emerged victorious and in need of hydration and ibuprofen.
The Thang:
Purple Haze Q:
Run to front parking lot on 51 for COP
SSHs x 50
Merkins x 25
Squats x 25
IWs x 25
Run to soccerfield for more pain
She Hate Me – Part 1 – 5 minutes
Lunges x 20, civilian count (10 each leg)
LBCs x 20, civilian count
Skater Jumps x 20, civilian count
She Hate Me – Part 2 – 5 minutes
Groiners x 10, civilian count
Jump Squats x 10, civilian count
Exploding Merkins x 10, civilian count
Elbow plank
Jog to Pavilion
1/2 the pax – People’s Chair for 2ish minutes
1/2 the pax – Flutter
Flapjack
Hops Q:
Jog to parking lot
Form 4 lines for Indian Run to North Face
Jog to bottom of North Face foothills
7’s
Run to top of hills – 6 Burpees
Run to bottom of hills – 1 Turkish Get-up
Run to top of hills – 5 Burpees
Run to bottom of hills – 2 Turkish Get-ups
Etc., Etc., Etc.
Jog to bottom of North Face
Form 3 Rows
1st row scales North Face while other 2 rows do Squats
10 merkins at the summit of North Face
2nd row scales North Face while other 2 rows do squats
10 merkins at summit of North Face
3rd row scales North Face while other 2 rows do squats
10 merkins at summit of North Face
Mosey to field in front of the church
3 Rows
Sprint 50 yards
Sprint 50 yards
Backwards run of 50 yards
High-knee run of 50 yards
7 1/2 MoM
Dolly x 13
Freddy Mercury x 13
CCVs x 13 or 15 on left side- not sure which
Flapjack
CCVs x 13 on right side
Protractor – 3 minutes
Nipplers x 10
Jog back to parking lot for COT
Moleskine:
Purple Haze, in his 1st effort at Q, was dazed for a moment when 59 other men circled around him; but T-claps as he led the pax well in his debut. Starting with 50 SSHs and 25 merkins produced some mumblechatter…that means you came to deliver some pain; and that’s why the men get up early and post!
She Hate Me – always a crowd pleaser and O2 depriver – did not disappoint. The skater jumps and groiners got some mumblechatter going for sure.
Lots of 2.0’s and 7 FNGs turned out with the pax – that was great to see.
YHC was glad to introduce many to North Face for the first time. Need to visit more often methinks.
60 pax is great – a record turnout at The Rock, in fact. That being said – we clearly need another Saturday Area 51 workout or two; so stay tuned for announcements. Speaking of announcements:
* Rookie Day at Base Camp Monday May 20th – South CLT Middle – 0530 – Strange Brew is your Q
* New Tuesday workout – Fast Twitch – Tuesday, May 21st at South CLT Middle – 0530 – Turkey Leg and Sprague are your hosts
* New Monday workout – DMZ – to launch on Monday, June 3rd at Carmel Middle – 0530
Lots of signups going on: Patriots Festival/5k, Fall Mud Run, BRR – check www.f3nation.com for details.
* #2ndF Family event: Saturday, June 8th at Candlewyck pool – more details to come from Bugeater
* F3 Dads – Saturdays in June – 0900 at Francis Beatty Park – more details to come from Header
Excited to see all the growth and interest in the Southlands, aka Area51. Keep EH’ing your friends and neighbors men. With Hydra, Fast Twitch, DMZ, and another Saturday workout or two – we’re north of 15 workouts compared to just 3 this time last year. Aye!
See you soon in the gloom fellas.
Monday May 20th (yes, this upcoming Monday) Base Camp is hosting a “Rookie” day for those that are new to F3, getting back into it, rehabbing, who live close, who want to support the cause, who have someone they’ve head locked and know they can’t come alone, etc.
This will be an intro to F3 via a boot camp style workout of moderate intensity led by Coal Miner’s Daughter. We will also have Tiger Rag on hand for the customary “focus on form” and a short blurb on F3.
0530 hrs at South Charlotte Middle School rear parking lot near the shovel flag.
If you have any questions before hand don’t hesitate to reach out to YHC via email at marcpauls@att.net or @MarcPauls1 on Twitter
SMASH on Q for Base Camp, for all 8 souls it was a great workout, well led, great effort by the lads.
The Thang:
15 side straddle hop
15 Imperial walker
15 merkins
15 prison squats
8 jumping lunges
10 mountain climbers
5 burpees
Baseball field:
Left field: 10 wide arm merkins
Center field: 10 regular merkins
Right field: 10 diamond merkins (unsavory)
Baseball field (again):
Left field: 20 prison squats
Center field: 10 burpees
Right field: 5 jumping lunges
Hit the bleachers:
20 dips on the bleachers
10 incline merkins on the railing
Repeat 2x’s
100 yard runs with partners:
Down and back #1: 10 merkins
Down and back #2: 20 prison squats
Down and back #3: 5 burpees
5 mins of Mary:
10 flutter kicks
10 dollies
15 LBCs
10 bicycles
10 Russian twist
Moleskin:
Great effort by the Pax, unfortunately most of whom will go unnamed (sound off below) due to YHC forgetting to write them down. Notable effort by Marvel and Briquette though, keep it up guys!
Nice to have some light out so that we really don’t need the headlamps much anymore.
20th is Rookie day at Base Camp, Headlock the friends (or enemies, either way) for Coal Miner’s Daughter to lead us through the gloom.
22 (1 FNG) eager men gathered in the shadow of CCHS for an early morning workout.
The Thang:
Mosy to Benches at front of CCHS
Rinse and repeat 3x
Jog to front entrance of CCHS, Number off 1, 2, 3, 4
Rinse and repeat 3x
1 mile cool – down jog to Carmel Rd via Little Ave. to Carmel Village Shopping Ctr. Run up two flights of stairs and around perimeter down stairs to parking lot.
Repeat 2x
Jog from Carmel Village Shopping Ctr to CCHS via Pineville Matthews Rd.
Naked Moleskin:
Classic moment when we were wall walking (yes on our hands) along the entrance of the CCHS academic building, when a passer-by (assistant principal) said ” Wall Walkers are INSANE’ nuff said!
We were one Skywalker short of three dozen for a little bit of leg work. Okay–a lot of leg work (read: only leg work).
THE THANG
Jack Squat (Jack Webb for the legs)
Mosey to rock pile, choose wisely, mosey to wall.
Mosey to return rock, mosey to hill.
Mosey to HS for COT
MOLESKIN
ANNOUNCEMENTS
10 Pax hit the Devil’s Turn this morning, leading YHC to believe that with Hydra there were few fartsackers in Clt South today. Devil’s Turn had the additional strong participation by 4 Metro Pax who were showing the CLT South Pax how to run 6 miles. Malkovich (obviously the best dressed of the crew), Chico, Furyk and Disney went off at 5:15 for a solid 6 miles, starting and finishing as a group with a pretty strong pace, while Turkey Leg, Swiss Miss, Moby and Skywalker did 4 (Skywalker looking particularly strong, keeping pace with the crew and looking strong at the end, keep it up!). Briquette made his inaugural appearance doing 3 miles+ with Fartleks (seriously man, you don’t need to get into it all on the first day!), well done! YHC pushing himself to 4.5 miles. Turkey Leg and Swiss Miss demonstrating why they are qualified to lead the new “Twitch” workout with some serious speed.
Great send off by Skywalker and good 2nd F after the COT, great to get to know some of the Metro guys as well as our other CLT South brothers.
Turkey Leg reminding the Pax of the new workout “Twitch”, making some of the Pax immediately start to wince at the sound of “running” and “speed” in the description hmmm…. probably shouldn’t go then, it might be hard. YHC will be there but I doubt you will be.
Malkovich with the reminder on the Memorial Day event, should be good, YHC is sad to have to miss it.
34 men started the day with a 45-minute punch to the gut… and it was great.
Today was old school. We ran to the track; we worked out hard; we ran to the COT. In summary:
Moleskin
ANNOUNCEMENTS
21 Souls (including 2 FNGs) gathered in the shadow of the Regal 22 for Radar’s inaugural Q. A sign of bad things to come…he hurt us. And enjoyed it. (Posted by TR on behalf of Radar).
Mosey To Front of Theatre
Mosey to Fountain
Mosey to speed bumps (partner up for pain stations)
Mosey to COP
Mosey Back to SBs
Mosey in two columns, Indian run back (the long way) toward the AO (Minus TR who ran back with 50lb bag of sand)
Jail Break last 100 yards
Mary
COT
MOLESKIN
ANNOUNCEMENTS
The VSF was planted, and 15 men decided hitting the snooze button is no way to live. Nice, cool morning made the plaid & pleats of the #virtualkilt proper dressage. Enough weather talk, lets get to that thang:
Warm-a-rama (in cadence)
SSH x 25
Squat x 20
Merkins x 15
Mountain climbers x 25
Mosey to Loch Ness, admire the postcard like foggyness hovering above the water.
Ledge #1
15 dips in cadence, 15 jump-ups
Mosey to Ledge #2
10 dips in cadence, 10 jump-ups
To the grassy field of Loch Ness
Jack Webb ladder
1 merkin, 4 press…up to 5 merkin, 20 press
Back down 4, 3, etc etc merkin, 16, 12, etc etc press
Partner up
Set 1: 30 alternating high knees, flapjack.
Set 2: 15 knee-ups, flapjack.
Head to the wooden bridge, lunge walk across, jog to grassy knoll.
Hill Mary, full of pain
Set 1: partner #1 up hill, burpee, back down, repeato. Partner #2 does non-stop flutter until partner returns. Flapjack.
Set 2: partner #1 up hill, 2 burpees, back down, repeato. Partner #2, non-stop dolly. Flapjack.
Frehley’s Comet mumbles something about merkins, so we call an audible for 5 merkins.
Set 3: partner #1 up hill, 3 burpees, back down, repeato. Partner #2, non-stop in&outs. Flapjack.
Back across street to parking lot for drills:
High knees to half way point, drop for 20 mountain climbers, high knees to end.
A$$ kickers to half way point, drop for 20 mountain climbers, a$$ kickers to end.
Sprint to half way point, 10 merkins, sprint to end.
Sprint to half way point, 20 LBCs, sprint to end.
Back over bridge, lunge walk across, head to grassy field for Loch Ness partner relay:
Partner #1 runs half lap to ledge on other side, 10 jump-ups, completes other half of lap.
Partner #2 does 10 squats, 10 merkins on repeat until partner returns. Flapjack.
Collect the group, planks with alternating hand up/leg up. Alternating heel up.
10 more merkins for good measure.
Jog back for COT
Stop @ street for traffic full of #sadclowns and early rising spreadsheeters.
Jail break last 50 yds
COT
Moleskin
Great work by all today. In its 3rd week, F3Bagpipe has a strong, consistent group.
Nice to see last week’s FNGs (Chipotle & Long Distance) return for more downpainment.
Fast tempo today, we packed a lot into 45 mins.
Welcome Bird Hole, joining Area51 from metro. Like he said, just have to wake up 5 minutes earlier to join South Charlotte workouts. Thats what we like to hear. #earlyandoften
Happy birthday as well (tomorrow) to Bird Hole, who was practicing his new age today at COT.
Thoughts go out to our fearless leader, Haggis, who was feeling a bit under the weather. Get well soon.
Thats a wrap.
MT