Celebrity Quote: “When I’m in the States for a reunion tour to play our 1 song that we are marginally known for, and I’m near Charlotte of the North Carolinas, and it’s a Thursday morning, and I have extra hair product… I ALWAYS post at Peak 51… I’m never “Too, Shy, Shy… Happy 1-Year Anniversary!” – That guy from Kajagoogoo that is only known for his hair…. not pictured!
There you have it! An unsolicited celebrity quote from none other than Kaja himself who has been rumored to attend Peak 51!
OK… enough dribble… you’re here for the Back Blast!
8 PAX were on-time and ready to ascend the Peak for a 1st Anniversary-style beatdown delivered by Slim Fast. Here’s how it went down:
COP
Disclaimed PAX moseyed to bus lot and circled up for some pre-COP stretching…
SSH x 20
IW x 20
More stretching and calf-raises.
Mosey to baseball field
Divided into 2 groups with Geraldo as a “floater”. Cumulative exercises to 365.
1. One member of the group runs to the other fence while other team members do squats. When runner returns, next member runs, and the remaining team members continue to count squats until group reaches cumulative 365… (about 120 each).
2. Same format for Merkins… 180 first round (about 60 each).
3. Same format with LBC’s… full 365 (about 120 each).
4. Same format… finish 180 more Merkins +5 together (about 65 each)… Total 365.
Mosey to wall for people’s chair. 3 times with 65 arm presses.
Mosey back to parking lot.
3x Burpees OYO
20x Flutter
6x Burpees OYO
20x LBC’s
5x Burpees OYO
Finish with some stretching. Done!
Moleskine:
I’ll start by saying a HUGE thanks to all of the PAX that have made Peak 51 such a great F3 Workout Site over this last year! This includes all of the leaders that have volunteered to push us a little further each week… but mostly all of the guys that are committed to being there every week they can…. which is just as much leadership as calling the cadence!
I also can’t pass up kudos to Geraldo for his leadership and heart to shepherd a great site with great PAX week after week! I really appreciate everything you do!
It was great to have Chum post with us… a great veteran PAX and leader. Awesome to have you, brother!
Also great to have Gummy join us!! He is leading next week, and is on a bit of IR coming back from some injuries sustained in January. I know it will be a punishing beatdown next week!
Frosty Paws, Insomniac, Whitesnake… solid as usual!
Geraldo, despite IR’ing from a spill at Fast Twitch, is still able to Ruck! Strong!
Sensei as always brought his “A” game. He and I got 4 miles in for the pre-run… Sensei just keeps getting stronger, and faster!!
Frosty Paws took us out with a strong prayer!
Announcements:
1. Chum advertised the upcoming Mint Hill launch for Saturday, along with the Monday workout that is already in flight.
2. Red, Light and Blue Ruck
Based on lots of demand the last few weeks, we’re locking this in. Will run thru early November. Here is the scoop:
1. Mtg location: Each Friday, Goldman Lot
2. Details: 8 mile launch is at 0515: 6 mile launch is at 0530
3.Format: Intended as a fast fellowship run, targeting an 8min/mile pace. Warning: some Qs will negative split this and paces may be slightly faster. The intent though, is to keep conversation going, and the pax together. Q will pick the route and set the pace.
Please join us for this, great run with a great group. If youd like to Q, DM me on twitter.
See you tomorrow…Nabisco will be your Q,
Doc(k)
12 men found themselves standing in the 4-mile creek greenway parking lot at 5:15 am. After a rambling speech by YHC describing all of the horrors that were present on the proposed route and that it was essentially every man for themselves, the PAX still chose to follow YHC on an adventure in Piper Glen. It didn’t disappoint.
The route was the typical hill route around the apartment loop then out to the far reaches of Piper Glen and back. There were the standard options for 4, 6, and 7+ miles. It was glorious.
There were 2 site FNG’s (Hardhat and Dear Abby). I am not sure if they knew what they were in for after the rambling safety talk, but they seemed at COT to have made out alright and had a strange satisfied look on their face at the end. I’ve seen it before, that’s the Devil’s Turn runner’s high. You are welcome my friends.
Prohibition was on his first official training run (or at least let’s pretend) after finding out he has been accepted into the Chicago Marathon. This will be his first and it is a great one to start with. We look forward to being a part of your training plan if you will still hang with us mere non-Chicago runners.
Funky Cold and Buttermaker were sighted together and YHC realized how different they really look. This made it less justifiable to have called Funky Cold, Buttermaker a couple weeks ago. It could be blamed on the bad lighting conditions in the parking lot, but they installed lights. So…cobains.
Dolphin was back after an extended departure from DT. It was great to have him back and it will be good to have the ultra legend himself back amongst us. He also has some very interesting CSAUP opportunities brewing (more on that in the announcements).
Horse Head was out there pounding the pavement again today and by the looks of Strava, found his own path resembling something like a double ended lasso. Good distance though so no judgement here. Enjoy the running afterglow on your trip to Seneca today.
Turkey Leg and Exlax flew under the radar today and YHC lost them in the dark cool air. However, it is guaranteed they ran with prowess and power today. Why? … because that’s what they do.
Haggis and Frazier were pushing the pace hard today and seemed to be bounding up every hill. By the end, the decision was made to go all the way up the Piper Glen Dr. hill and around Old Course loop backwards. Haggis states the scenario best…
“Most noteworthy moment at DT this morning was while HB and I were struggling up the big hill on the way back, panting, lungs bursting, legs screaming, Frazier, meanwhile, was slightly ahead gently jogging backwards up the hill while chatting to us about this and that.”
Classic. The man’s a beast. Nothing more to say about that.
Announcements:
– F3 Deathmarch – Friday May 29 @ 7:00 pm on the Booty Loop. Run the 2.9 mile loop as many times as you can. Contact Dolphin for info, preblast coming this week.
– Other CSAUP events planned like obstacle run and trail run at Crowders mtn coming later in the year. Dolphin is your man for that.
– F3 Golf is in process. Prohibition now doesn’t have to announce it any more and can enjoy the fruit of his toil.
Guests of honor today from Area 51, Sons of Ballantyne (SOB), converged on The Arsenal for an IL style workout, 19 Pax.
There was a little mumble chatter in the early morning gloom and some of the local tribesman were probably wondering if Beast still had it as the warm up felt pretty light. But with a clear vision ahead for the pending pain, Beast knew that a proper warm up was important.
Mosey to the grass and circle up.
Count off in threes and form up teams of three Pax each. This will be your team for the morning.
Mosey around back of IL Elementary to the Arsenal.
In your team of 3, each one of the Pax performed each exercise individually and rotated through.
Rotate through, run a lap as a team, rinse and repeat.
Rotate through, run a lap as a team, rinse and repeat.
Mosey to Dragon’s Back and run the side hill on the way, up and down 5 times.
Pax favorite this AM once they got through the logistics of the rotation and an understanding that the pack went on the mule. Light bulbs went off and mumble chatter ensued.
Partners rotate through each segment, each Pax runs the hill five times.
Bonus round: Not the Johnny Cash as I stated it, but the Joe Hendricks (aka backwards bear crawl) up the hill. Always a Pax favorite.
Mosey back to the grass, aborama (Freddie Mercury & Protractor), 7 IC Burpees.
YHC shared some thoughts with the Pax regarding the practicality of the Pack and Mule. As fellow Brother’s of F3 we lock shields and support one another, making a stronger team together than individually. Similarly so we should identify an opportunities where our Brother’s might need a hand with a “pack” in their lives and we can be the “mule” to provide the support. Tactically this means:
Take a look around you for opportunities to lighten the load of your fellow Pax when they need it most. Take the initiative and ask them, or just do it. Similarly be encouraged to reach out for help when you need it, we all do.
Posted by Baracus on behalf of Chowda:
13 showed up to take the gloves off at the charge today.
The Thang
Mosey around upper lot, mix in some backward run and karaoke. Jog down to the track for a 1/2 lap and circle up for COP. SSH x25, MCx20, IWx20.
15 rounds of Merkins and LBCs
Start with 15 Merkins in cadence, and 15 LBCs in cadence, repeat 14ct, 13ct, etc down to 1ct (240 total). Break for a lap after 13,10,7.
Mosey to wall for people’s chair+air pressure+BTW.
Mosey to field for segments. Break field into 6 segments, jog 1 sprint 1, jog 1, sprint 2, jog 1 sprint 3, jog 1 sprint 4 (audible).
Circle up for Mary go round, each of the pax calls an exercise and bear crawls around the circle.
Mosey to parking lot, AYG to gate, COT
Moleskin:
Nice work men, YHC almost spilled Merlot after 3rd rd of Merkins #hairball. Good work on the Mary go round, my personal favorites- figure 8, diamonds, burpees. Welcome to Hoghouse, our FNG lawyer from Pink Hill. Hope to see you back out there soon!
Thanks to Tesla for taking us out in prayer
Spring is here so Screech and 21 other men came to The Maul to get a dose of merkins.
Warm Up
20 x SSH
20 x IW
The Thang
Jog behind shopping center
Speed Bump 1- 10 merkins
speed bump 2- 10 diamond merkins
SB 3- 10 wide arm merkins
SB 4- 10 merkins
SB 5- 10 diamond
SB 6- 10 wide arm
Jog over to fountains by the new opening soon Chipotle.
Partner up (partner 1 lap around building, partner 2 exercise, flap jack)
set 1 -combined 100 merkins
set 2- incline merkins as many as you can until partner gets back
set 3- diamond merkins as many as you can
set 4- derkinsrun as many as you can
had to cut the fun short due to being in the way of Stonecrest maintenance crew needing to do some work
Ran back over to behind shopping center to complete set above
set 5- wide arm merkin as many as you can
ran back towards parking lot repeating speed bump merkin routine above
ran back to parking lot for mary
20 x crunch
20 x lbc
20 x toe tap crunch
20 x side crunch right
20 x side crunch left
20 x bicycle led by Puppy Love
1 minute of merkins and that was all
Great workout by all today, I left a name off the list due to technical errors on the record so if anyone knows who I left off please let me know.
Announcements Dolphin said something about a race coming up, and said just sign up when announced
Always a pleasure to lead so thanks for the opportunity
Chippy
Spackler, Freedom, Uncle Leo, Callaway, Joker, Header, Back Office, Floorslapper, The Mouth, Gummy, Susudio, Skywalker, Lazy Boy, Busch, Franks, Madison, Pudding Pop, Uncle Si, Huggy Bear, Marge, Good Hands, Prohibition, Strange Brew,
COP
25 SSH – Cad – Rapid
20 MC – Cad – Not so rapid
20 IW – Cad
20 Merkins OYO
The thizang
Mosey from AO to Davie park – Run to the back parking lot
Partner work – First partner jogs up to the 6th light and back while the other partner does Merkins – 150 flap jack and make sure both partners do 2 laps
Round 2 – One partner runs and other partner squats flap jack. Make sure both do two laps
Mosey to the playground.
30 dips
20 pull ups
15 derkins
Mosey back to AO via Indian Run. Two groups because of the size
Mary – stuff
COP
Moleskin
Okay. So YHC was a little tired at the onset of this and wasn’t operating at full capacity. Don’t worry the pax were angry and held nothing back. #humbling. The Mouth kept up appearances with his name by questioning me right at the beginning. Gummy also got a little uppity on the run and with his injury. In full disclosure I did tweet the night before on THE TWITTER about the fact that we would be running.
Jogged to David park was a pretty strong clip. Pax got a little separated but we circled up with a little plankorama.
We ended up covering about 3 miles during the 45 min so that was a good part. We all needed to lay some miles down so that was good.
The indian run back was a little tiring for YHC. When I mentioned to Busch that I was going to “get the 6” that opened up a ton of talking from many people Busch Spackler and several others enjoyed that.
This week at Devil’s Turn we will resurrect a pyramid scheme (not Madoff style) last visited back in January. Read below for the various difficulties (pills) that may be selected. It’s a good workout and may just have you reaching for the pain pills later.
We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington Place on Thursday morning at 0515. There are 4, 6, and 7+ mile options available. YHC will bring the chalk to mark the way. See below for the options:
1) Standard Blue Pill (4 miles) – Run 0.75 mile apartment loop, out to Piper Glen, run the Old Course loop and back to lot (perhaps with a little makeup distance down Bevington Place). All this done at a comfortable pace.
2) Aggressive Blue Pill (4 miles) – Do all the above, but instead of a consistent pace, run 1.5 mile at “easy” pace, 1.5 miles at “marathon” pace, and 1 mile at “easy” pace.
3) Red Pill (6+ miles) – Run 1 mile at “easy” pace building to 2 mile at “marathon” pace, 1 mile at “threshold” pace, 1 mile at “marathon” pace, then cool down with 1 to 2 miles at “easy” pace.
Find your applicable paces at the following link: http://runsmartproject.com/calculator
The Piper Glen Hill Routes (both 4 and 6 mile) can be found in the original post here: http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/
Twenty four non-twitter reading refuseniks posted, including a 37 year old Cabin Boy and a 30-something year old Safety Patrol. So just leave the KBs for another time and move ’em on out.
WARM UP
SNACK SHACK LOOPS
Exercises:
Mosey to parking lot for suicides to finish it off.
COT
MOLESKINE
My agent (me) says it’s The Charge next week, the 5th of 9 Qs in 8 weeks, which my publicist (also me) has called the Summer Kickoff Tour. Grillin’ season is upon us….smells like some TR-B-Q.
Get a plate full next week.
7 Pax took on the beast at Dromedary.
The Thang
Moleskin
The scientific name of the dromedary is Camelus dromedarius, which could be based on the Greek δρομὰς κάμηλος (dromas kamelos), meaning ‘running camel.
We did some running today. However, the running was probably the best part of it. Lots of Larry Birds out there. They are fast out here in Waxhaw. Ice 9 tried to mess up YHCs cadence count during COP but I wasn’t to be waivered. I think in the process of trying to confuse me he ended up just confusing himself. Thanks to Brat for keeping the count pure. Once the beast started it quieted down with the exception of moans and growls. Pretty sure Dasher gave birth out there. Thanks for letting me lead.
Announcements
Golf and New 3rd F in Ballantine of Tuesdays