Preblast: Devil’s Turn – Sept 26
So here is this week’s plan for Devil’s Turn. There are plenty of options so everyone’s invited to partake in the running bliss. See you in the gloom.
Instructions Prior to the Run:
1) Go to http://www.runbayou.com/jackd.htm and input your latest race time (Bagpipe vs. Fast Twitch mile time would be a start).
2) On the right side, note your “R” Repetition Pace for the 400m (1-lap) distance
3) Some examples:
- 6:00 mile race time = 1:30 sec 400m R-training time
- 7:00 mile race time = 1:46 sec 400m R-training time
- 8:00 mile race time = 1:59 sec 400m R-training time
- 9:00 mile race time = 2:16 sec 400m R-training time
Plan for the run:
– Everyone launch together from Greenway parking lot (corner of Rea Rd. and Bevington Pl) at 5:15 am. Across Bevington Place from Starbucks @ 6432 Rea Rd, Charlotte, NC 28277
– Run 2 miles out to S. Charlotte Middle School track
– 3-Options:
1) 4-mile folks: 15 min of boot camp (Q TBD)
2) 6-mile folks wanting speed work:
- 400m (1-lap) at R-training pace (calculated above)
- 400m recovery lap (fellowship pace)
- Repeato 3 more times for a total of 8 laps = 2 miles
3) 6-mile folks out for a cruise: 8 laps at desired pace
– Run 2 miles back to parking lot for COT.
YHC will hand out directions before we start. However, the intent is to run relatively together on the way to and from the school track.
Anvil – Takes a Partner for Iron to Sharpen Iron
12 Men posted by the virtual shovel flag, in the dark, not realizing that rain was pending, and put in a strong workout. Some strong efforts out there this morning, I’d say about 12 of them.
at 0530 hrs the pax went to do something like this:
SSH x 40
Merkins x 20
IW x 20
CDD x 20
Mountain Climbers x 20
Butt Kickers x 20
High Knees x 20
Low, Slow, Squats x 15
Mosey to pavilion to partner up for:
Partner 1 5 BTW Push ups, Partner 2 20 dips then flap jack
Together Low Slow Squats x 15 (all reps add up to 40)
Repeato
Jog to baseball field area, pick up large rock
Partner sit ups with rock exchange x 20
Partner paddy cake merkins x 10
Repeato
Mary:
Flutter x 20
Dolly x 20
Mason Twist x 10
Elbow plank x 30 sec x 2
Prairie Fire Mary x 10 with partner
Jog to cars for Q timing failure, Q announces that we’re done, only to realize that this isn’t Fast Twitch and Anvil ends at 0615, good news, 15 more minutes
Indian Run to entrance to Rea Road
Partner 1 run down hill to Rea Road, bear crawl back
Partner 2 LBC’s
Flapjack
Partner 1 sprint to bottom and back
Partner 2 CDD’s
Flapjack
Partner 1 run to light post (about half way down), crab walk back
Partner 2 Merkins
Flapjack
Indian Run circuitous route to median near cars, 10 burpees on your own
Sprint to cars to circle up for COT
Moleskin:
Q failure on the timing, was able to get in a bit more pain this morning. A lot of the reps are somehow adding up to 40, either directly or via cadence x 2, not sure why this was but just seemed to end up that way. Very strong effort by the pax today, I can see how Lobster Roll got his name, seriously fast on the crab walk and bear crawls (DK better watch out for some real competition here). Salt Lick had to put up with YHC as a partner, garnering leads on almost all movements to have them not only lost but to have YHC finish last, that’s why we do these things, they’re tough which makes us strong, very good partner efforts today with strong encouragement amongst teams. Partner sit up rock pass seemed to be a crowd pleaser. Spackler, despite at the end declaring he would be last at #F3Nomad on Sunday was a blaze of speed on the Indian Runs, well done, even gutting out the bear crawl despite a tweaked back, don’t make it worse brother, want to see you in the gloom. Abacus was pretty strong all around, hadn’t seen you in a while (problem of Area 51 getting so large!), always good to connect. When YHC Q’s and Stone Cold posts, the goal is to make the workout hard enough so that he breaks a sweat, unfortunately today it was full on raining by the end so will just have to imagine that at least one bead of the water was sweat, always great to post with you brother.
Oh yeah, the reference to 40 above, YHC turned 40 this morning, great to Q on your birthday.
Great send off by Stone Cold, always good to be reminded of our larger responsibilities and how what we do represents our faith in all situations.
Announcements:
Joust, new workout on Fridays, site Q of Stone Cold, great campus
Thunder Road: Sign up and let 49’er know, F3Nomad workout on Sundays for LSD training, so effective YHC got disoriented and lost on the last one, come on out
Bagpipe beatdown
14 SOBs fought their way through another Tuesday morning.
The Thang:
Mosey to parking lot for warm up: 25 side straddle hop, 16 imperial walker, 21 mountain climber, 5 merkins, hold, 5 merkins, hold, 5 merkins, hold.
Mosey to lake side: 10 slow derkins, 10 slow dips, 25 flutter. Lap around lake. Repeato.
Mosey to parking lot for Mary / merkin combo: 2 merkins, 25 abs, 4 merkins, 25 abs, 6, 8, 10, 8, 6, 4, 2, hold plank on elbows for multi-pax countdown.
Mosey to grassy knoll for sprints: Sprint to end, mosey back. Repeat. Sprint to end and sprint back. Repeat. 5 merkins then sprint to end and back. 10 merkins then sprint to end and back.
Grab a partner: Partner 1 does one lap of lake, partner 2 does jack webbs. Flapjack and repeat.
Mosey back to parking lot for COT.
Moleskin:
– Not much chatter from the Pax today. This workout was serious business.
– Minimal breaks and strong effort by all.
– Soft Pretzel takes it next week.
1/2 Reverse Devil’s Turn with a Merkin Twist
12 men, including 1 defector from #F3Bagpipe, showed up at #F3FastTwitch on a nice morning for running. At 0515, we set off into the gloom. Here’s what we did.
The Thang
Ran from the parking lot to the front of the school for COP…
- SSHs – 30 cadence
- Buttkicks – 15 cadence
- High Knees – 15 cadence
- Merkins – 15 cadence
After COP, we took it to the road…
- R on Strawberry. Stop at Rosecliff. Plank it up. 15 cadence merkins.
- R on Rosecliff. Stop at Coburn Ct. Plank it up. 15 cadence merkins.
- R on Coburn Ct. Up the hill and stop at Bevington. Plank it up. 15 cadence merkins
- Give it all you got for the 3/4 mile run down Bevington to Rea. Stop. On your six. 30 cadence flutter kicks.
- Up the hill on Rea from Bevington to 51. Stop every 30 seconds or so for 10 merkins on your own. 4 stops…40 merkins total.
- Plank it up at the corner of Rea and 51. 20 cadence merkins.
- Run the final 1.25 miles from Rea back to South CLT Middle at your own pace.
- Circle up for some Mary…led by Turkey Leg (because he beat YHC back to the school): 30 cadence dollies, hold it. 30 cadence LBCs
COT – great send off by Chelms a/k/a Tatertot
Moleskin
- We covered 4 miles in 45 minutes with several stops along the way. That means all the Pax pushed it hard on the runs which enabled us to enjoy some 2ndF along with our 1stF.
- By YHC’s count, we knocked out 200 merkins this morning. Does stopping and doing merkins while running decrease or increase the chances of nipple chafing? But trust that YHC will not be gathering any data from this morning’s field study…thus, we may never know.
- In either an undercover mission to discover what makes #F3FastTwitch so good or a complete defection from the dark side that is #F3Bagpipe, Mighty Mite joined us this morning. He got out of car explaining that he had to train for ThunderRoad and thus wanted to join an elite running workout. So wise for such as young man.
- All in all, a solid effort by all the Pax.
Announcements
- Sign up for ThunderRoad full or half under the Area51 team. Let 49er know.
- Please pray for M. Passport.
- Several 3rdF meetings going on…check one of them out.
- DayZero Challenge this Saturday…come get some.
Wheels On The Bus GO Round & Round
13 of Charlotte South’s finest arose out of their slumber only to be welcomed by the cool air of a cold front moving in and brisk breeze as Fall is only a day away.
The THANG:
LBJ (little baby jog) around the campus and head to the VSF for some COP.
– SSH X25, Slow Squat X20, IW X20, Merkins X15, Peter Parker X15, Parker Peter X15
The MAIN THANG:
Mosey to the far side of campus to receive your syllabus and be schooled in 4 painful physical education courses.
– Rail Work (Rail Slides)
– Wall Work (Donkey Kicks X20)
– Brick Bench Work (jump ups X10)
– Table Work (Dips X20)
Work through all 4 pain stations at a high rate of speed between each station X4 ensuring each of the PAX covered 2 rail slides in each direction (right/left).
– Peoples Chair 1 minute
– Peoples Chair 1 minute w/ 30 air presses
Wait, what’s that jingling I hear? I hear it, I know what that sound is — To quote Dickie V, “WARM UP THE BUS BABY BECAUSE HERE COMES CT TO DRIVE US HOME”!!!!
Magic School bus
- Run weaving through the ~ school buses
- Lunge walk through the School bus pick up area
- Burpees x10
- Repeato
Indian Run to the High School soccer fields
COP Ring of Fire
- Each member of Pax calls an exercise for the remainder to do while bear crawling sprinting around the outside of circle
Rand-o-rama Sevens
Station 1
- Squats (various)
Station 2
- Merkins (various)
Station 3
- Hanging leg lifts
Mosey to Disc Golf Course
- Plank
- Jail break up the hill
- Jackknife x 20 (hold)
COT
Mokeskin:
Aye, it was a beautiful morning with the cool air and cloud cover. Great to see the turnout of such a strong PAX! With Swiss, Schnitzel and of course Fish Taco #oneofthesonsofballentynesfinest posting, the race was on. They brought the speed and the rest of us simply hung on for dear life for 60 minutes. The only thing slowing them down were being flagged with penalty burpees for being too fast and because the Qs said so!!! YHC was just a tad disappointed that Electric Slide was out because with those 3 thoroughbreds posting, the race would have been on for the jail break up the hill and ES possibly would have had to give up his WWF3 sprinters belt.
Great to have you out guys, you made us all better on this day.
Strong performance by ALL though. Hairband, dude is getting faster, faster & stronger each week. Hardwood, the transformation you’ve gone through in the past 6-8 weeks is uber impressive. Not so sure about this Wardaddy stuff and may need to check and verify your birth certificate.
Also great to have the newest member of our PAX out (Boon Dock 2.0 Charlie) there with us who was smoking it. Just came off of an arm injury and just had his cast removed; however, he didn’t shy away from anything and was leading the way. #nofear #madedadverynervous
Great turnout and it was an absolute privilege to co-Q such a strong group of young men.
Nothing Fancy, Just Runs, Swings and Burpees
36 men met the challenge of a Skunkworks beatdown.
Warmup
– SSH x 23
– Burpees x 10
– Goblet Squats w/ KB x 15
– Burpees x 15
– Imperial Walkers x 21
Merkin Chasers
– Lunge walk w/ KB
– Partner up
– Partner 1 sprint, Partner 2 merkins x 10 and chase
– Lap around church to stairs
Hill Work w/ Partner
– Set #1: 60 two-handed KB swings combined, partner 1 sprint the hill, 10 merkins, 10 widearms, 10 diamonds
– Set #2: 80 upright rows combined, partner 1 sprint the hill, 10 stagger right, 10 stagger left, 10 merkins
Sprints, Swings and Burpees
– Sprint to bus and back, 10 two handed KB swings, 10 burpees
– Repeat to 15
– Repeat to 20 (crowd pleaser)
– Repeat to 15
– Repeat to 10
Mary
– Mosey back to flag for 3 minutes of Mary
– LBC x 25
– Dolly w/ KB x 15
– Flutter w/ KB x 13
Nothing fancy about today’s plan, just lots of running, burpees and KB swings. Strong work by all. Night Court may need to look for some more outlets for his aggression. He gave me a bit of a scare with his emphatic “I ain’t scared” after set #2 of the sprint/swing/burpee. He quieted down when he realized there would be set #3, #4 and #5.
Announcements:
– Please keep Passport and his wife in your prayers.
– Sign up for Young Life Mud Run, family event, this Saturday at White Water Center – www.ylmudrun.com
Here’s a link to today’s workout via my Garmin for those interested – http://connect.garmin.com/activity/380585889
PT + LOG PT + PT + TUNNEL OF LOVE = PAIN
Ten seriously insane individuals “logged in” (pun intended) for some extra credit this morning.
The Thang:
0445 Q arrives
Angler is team leader
Take 40lb Sandbag as coupon
Team forms up in one Column
Move to storage to Get logs
Take logs to football field
Drop logs
Form One Rank On Sideline
Team Sprint across and back
Team Sprint across and back again
{PT}
Forward leaning rest
Push ups x 25
Bear crawl across field
Forward leaning rest
Push ups x 25
Squat x 40
Bear crawl across field
Forward leaning rest
Push ups x 25
Low crawl across field
Forward leaning rest
Push up x 25
Buddy bear crawl across field
Rucks Overhead
Squat x 45
Overhead press x 30
Rucks On Back
Bear crawl across field
{LOG PT}
Pick up logs/sandbag – Each man had hands on a coupon
Overhead log press x 25
(Log Shoulder Position)
Squats x 40
Overhead log press x 20
(Log chest position)
Squat x 40
Take one lap around track with all coupons (eight people carrying at all times)
Return to starting point. Drop coupons.
{Total number of reps required = 450.
Team calls the exercise.
Max reps of 75 each exercise.}
Squat x 75
Flutter Kick x 75
Ruck Press x 75
Upright rows x 75
Stationary Lunges x 40
Walking lunges x 35
Ruck curls x 40
Military press x 20
Crunch x 15
Tunnel Of Love Across Field
Sniper drills back across
Push up x 25
Bear crawl across field
Sprint back
Pick up coupons
Take logs back to storage
Move out to parking area.
COT 0615
Moleskin:
- Wow, you guys absolutely killed it today. This workout was seriously hard, and you couldn’t have done a better job getting through it. I was proud to lead you guys, and I hope you got what you came for this morning.
- I couldn’t have been prouder than I was when I gave Angler his SPEARHEAD patch today. That man is a beast, and I hope I can still get out and do this kind of work when I am 70 #doubtful.
- Iron Horse got his SPEARHEAD patch today as well. One of the originals to the SPEARHEAD extra credit workouts – his first three posts didn’t count towards his patch (challenge started after one week). This man is a SPEARHEAD loyalist, and I am proud to see him earn the patch.
- Big League Chew was getting some evil looks when the PAX found out that “Daisy” the log was his creation. The front and back anchor pieces are huge, BLC. That’s a tough carry! The only person that looked big enough to carry those anchor pieces was Crab Cakes – that man is a giant!
- Still eligible to complete the patch challenge – Schedule C, Liquor Cycle, Big League Chew, and Sweetness. Finish strong, men! I’ll see you on Saturday.
Announcements
- SPEARHEAD Mini-Ruck 1st & 2nd F workout this Saturday – 9/28. Registration deadline is TODAY. Please register so we can plan coupons. Register here
- The SPEARHEAD Patch Challenge continues until 9/27. Patch Challenge Standings
- SPEARHEAD T-Shirts are available at the F3 Gear Site
- PT Reflector belts for those that signed up should be available by the end of this week. Stay tuned for updates.
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
“Ma–the [Wiggler]!” **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. 5:30 am…
** Chazz Reinhold: The Wedding Crashers
No Free Rides on Frehley’s Comet
15 pax came out to Stonehenge on Saturday for an early orning downPAINment.
COP
– SSH x 25
– Merkins x 15
– Squats w/calf raise x 20
– Mtn Climber x 20
Little baby jog to Ledge Lake
At first knee wall:
– Dips x 20
– Derkins x 15
Mosey to second knee wall:
– Jump ups x 15
– Dips x 15
– Squats x 15
Little baby jog to exercise trail
– Pull-ups x 10 – 3 sets (pull ups, chin ups, reverse grips)
– Merkins x 10 – 3 sets (diamonds, wide arm, regular)
Mosey to hill
– Set of 7’s – Squats and Burpees
Indian Run to parking lot
– Group 1: LBCs
– Group 2: Suicides
Flapjack
Mosey to Field of Bulls
Mary
– Dolly x 20
– Merkins x 10
– Flutter x 20
– Merkins x 10
– Mason Twist x 20
– Merkins x 10
– Dying Cock Roach x 20
– Merkins x 10
– Heels to Heaven x 20
– Merkins x 10
– Protractor
– Merkins x 10
Jog back to Ledge Lake
Group 1: Lap around lake
Group 2: Derkins x10, Dips x 10, Squats x 10
Flapjack
Jack Webbs x 40 (sholder press only)
Mosey back to launch point
COT
Moleskin:
– Very solid lead by Frehley’s Comet and all the pax no doubt had jelly arms afterwards.
– Great effort by all the pax.
Pants off, Dance Off
11 men ventured ignored the warmth of the Monday morning fartsack to get some kettlebell work in.
The Thang:
Quick mosey to other parking lot for a quick COP
SSH X 25
IW X 25
Mountain Climbers X25
38(in honor of the Panthers big win yesterday) merkins OYO
Mosey down to the soccer field and assemble into the Ring Of Fire for the FILTHY FIFTY
Two armed swings X 50
One armed Kettle bell rows X 50
Kettle bell squats X 50
One handed KB Swings X 50
Upright KB Row X 50
Figure 8 X 50
One Handed KB Situps X50
KB Halos X 50
Turkish Getups X 10
Partner up
Partner 1:
KB Lunge walk 50 yards
Sprint 50 yards
10 burpees
Spring 50 yards back
KB Press walk 50 yards
Partner 2 does assorted Mary exercises until Partner 1 returns(Dolly, LBC, Rosalita, Flutter etc..)
Flapjack
Mosey back to parking lot for COT
Moleskin
Before we got started this morning, Bratwurst asked YHC if I was missing something(kettlebell was out of view). YHC responded that it had been a long wedding weekend and was fearful that my pants were missing. Not surprisingly, missing pants became a running joke for the rest of the morning.
YHC learned the Filthy Fifty during Crossfit and thought it would be a good first time KB workout Q. The 50 upright rows were a self smoker.
Market Timer orchestrated a Q-tiny(mutiny of the Q) during the lunge walk back to the starting point. He took a stand against oppression and tyranny by raising his fists in the air(with kettlebells in each had). A fist in the air in the land of hypocrisy. #rageagainstthemachine
Announcements
Lots of new 3rd F workouts starting lately. Check the schedule or the weekly email to find the one best for you.
There are two 2nd F events on the calendar over the next few months. Panthers gamewatch on Nov 10th. Holiday Dinner on December 14th. Stay tuned for more details in the future.
Wing Spaceman brings his brand of pain to The Maul on Wednesday. It will be a beatdown.