The Thang:
-SSH x25
-Hillbillies x20
-LBC x30
-Mountain Climbers x20
-Arms straight out
-Arm Raises x30 OYO
-Exercise 1- Wheel of Merkin x5 for each rotation
-Exercise 2- Rocky Balboa
-Exercise 3- Scorpion Dry Dock
– Arms straight out
– Arm Raises x30 OYO
– Donkey Kicks x10 OYO
-Russian Twist x25
-Rosalita x30
-LBC x25
-Bicycle x20
-Crabcake 20 Burpees OYO (my mistake)
-Lugie- Heals to Heaven x20
-Big Tuna One leg flutters- 10 each leg
Moleskin:
7 PAX launched from Marvin Ridge HS at 0530 on a cold but mild Hump Day for the southernmost workout in Western NC.
The Thang:
The Moleskin:
Announcements:
Team Chepul Hill Race For Brain Cancer Research 3/21/15 – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Mud Run sign-ups will be up soon. Get 4 guys and do it! There will be instructions for how to get on a team if you need to join.
So 12 men (including 2 FNG’s) ignored the tweet of “Exploring the AO with Furry” and the cold temps, to get their weekly dose!
The Thang
We started with a slow mosey around the school to the mini track
Little track work to review burpee form
1 lap around track to get used to the movement. Exercise at each corner
1) 10 squats
2) 10 donkey kick (think I said “inch worm”
3) 10 merken
4) 10 squat jump ups
5) at the start line 10 burpees
We did this loop a total of 4 times, AB work in-between as everyone got back to start line.
-Exercises were 20 per/ in cadence LBC; Dbl Leg raise, boat / canoe
Mosey to the jungle gym
6 pain stations, Tabata 30 sec exercise, 10 sec rest.
After each 6 station rotation, run a lap around the field
1) supine pull up
2) Dips
3) Calf Raises
4) Pull ups
5) Jump up / step ups
Mosey to side parking lot
Shuttle Runs w/ weight (10lb)
We ran 4-5 versions with the weight and without.
Mosey to the front entrance
Partner up for hair burners / catch me if you can…*begin Q fail
*Side note: metal plates DO NOT slide on concrete.
A few of us got to push the 2 weights, while our partners did 10 merken. However, most made it to the concrete to switch and those plates were not moving! Shoulda, coulda, woulda…I bailed and we circled up.
Last exercise is Bicycle- in cadence 5 fast, 5 slow
Ye’ Old Moleskin
– Thank you for bug for keeping me in the rotation. It’s always fun leading a bunch of men that don’t care, we all just move when told!
– The group has a ton of speed, were you trying to make me look good on the shuttle runs….sand baggers.
– Run stopper got the gold start today! The Burpee track work is well within his wheelhouse! I didn’t even say go and he was gone doing the burpee thing. Also RS, what was it, Nascar this AM?? On the last run back to school, you keep coming into my (grassy) lane. Moving left, then right, then left and you were a foot in front of me. Then I told you to move and you continue to bump and run. Is it you or have the spandex taken over? Good stuff out there today
– Good to see 2 FNG’s, both curios to see what this F3 thing is about. Welcome 3:16 (Brad Austin) and Nuke (Graham Wyllie) former Lefty (quickest remane) I am not sure the proper channels were followed, but welcome Nuke
– I never have given the full disclaimer, so I may have went alittle overboard this AM…sounded good in my head.
– Bug, nice try drumming up some heckling….I never heard much of it!
–
Announcements
– Plenty of F3 events out there. Find one, sign up and get out there.
Again, Run stopper thank you for taking us out.
17 “Meatheads” (see definition below) showed up in the early morning cold to sling the iron in a fashion that would make Mr. Tabata proud. Tunes were provided by Pandora Hair Bands radio (you’re welcome)
The Thang:
Warmup- SSH x 20; IW x 20; Good mornings x 15
Main Event: (Tabata )
#1 KB Two-hand swings (30 sec work, 15 sec rest) x 8 sets
#2 KB Bob and Weave (20 sec work, 10 sec rest) x 8 sets
#3 KB Two hand squat and press (20 sec work, 10 sec rest) x 8 sets
#4 KB One hand swing (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#5 KB Cleans (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#6 Merkins (use KBs) (20 sec work, 10 sec rest) x 8 sets
#7 KB One hand squat and press (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#8 High Pulls (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#9 KB Louganis (20 sec work, 10 sec rest) x 3 sets
COT
Moleskine (need help here, YHC was too busy with the iPad Tabata app and weinke):
There was quite a bit of mumble chatter, so I am sure there are some good comments to be made.
Welcome back , Brown. Always good to have you out.
Annoucements:
F3 Golf- April 30th afternoon at Olde Sycamore
March 14th Marvin run for the Ridge- contact Brown for details.
Urban dictionary definition:
The Brave was a vision of Madame Tussauds. He and Champagne have Q’d the workouts mostly since inception and have done an exceptional job. T-claps gentlemen. It is a great workout at a great AO. Usually cover 4-6 miles and clear several obstacles. They asked for PAX to step up last week to take the Q. Brushback and YHC have answered that call.
71days to USMC Mud Run at the Leatherneck in Gaston, SC.
This is a huge event for F3. You have a chance to test yourself against the Leatherneck. You have a chance to have 2nd F with your F3 brothers on your team, your area, and F3 nation.
On the fence? Maybe mud is not your thing? Doubtful. You hop the fence and splash through the mud with every post. Get yourself on a team and do the Mud Run. Come and join YHC and Brushback for some training tomorrow. 0515-0615. Launch from the Vine restaurant in Ballantyne.
Aye!
Eleven men gathered in the sub-freezing gloom to see if YHC would post for a second consecutive Q and whether it would be a predictable repeat from Black Widow. To 50 Shade’s delight, there were no Lappers this time (but only just!), and we set off for The Thang:
Mosey the upper parking lot loop with backwards running, high knees/heels up (a Double D’s classic soccer warmup), and a round through the stadium stairs (up/down every aisle). Mosey to field for SSH, Imperial Squats, Mountain Climbers, Merkins, Freddie Mercurys.
Bear crawl 20 yards, sprint 30; repeato
Craw walk 20 yards, sprint 30; repeato. Core work while we wait for the Six.
Mudrun crawl (bear crawl on elbows) 20 yards, sprint 30; repeato
Sumo squat broad jump 20 yards, sprint 30; repeato. Core work while we wait for the Six.
Mosey to track
2 circuits of 10 burpees, run a lap, run to stadium steps with up and down each aisle, back to track.
Core work while we wait for the Six.
2 laps of the track, stopping every 100m for either merkins, sumo jump squats, wide arm/diamond merkins, or split jump squats.
Core work while we wait for the Six.
Wall sits with air pumps and single leg holds.
Balls to the Wall with 20 hip slappers OYO.
30 Donkey Kicks and 30 LBC OYO.
Mosey back home.
Moleskin: The temps were low but morale was high. Good to see a few Kotters in the PAX. Volunteer opportunities this week with Urban Ministries, check the website; Appreciation for DD’s for the Providence Day hospitality, and DD’s revealed that the track is not actually heated. But it is good advertising fodder for the Charge to say that it is, so we will continue the ruse. Besides, I’ve never seen snow on the track, so it must be heated. #warmthoughts Thoughts and prayers for Ice9 and his wife Heather as she battles a recent cancer diagnosis. Bridges took us out with a great ThirdF lead.
It is time again to hit the Piper Glen hills. There have been rumors about perhaps returning to the Greenway in future weeks, but for now we hit the hills. Bring your opinions and ideas for Devil’s Turn and let’s discuss in COT.
Tomorrow 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 his sparkle 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/
15 men posted today at Death Valley for what was advertised as a trip over uneven ground with limited visibility. It went something like this…
Pick 3 KBs as coupons – we got 2 generic 35lbers and “Clyde” with the gorilla face for some attitude
2 laps around parking lot to pick up stragglers (we still didn’t get them all)
Over the dark, twisty and somewhat market path to Davie Park
Abbreviated COP in playground
20xSSH
3 stations – 1 minute AMRAP
#1 – Pullups
#2 – Swing Extensions
#3 – Merkins
Run down hill drive to base of hill
Sevens with jump squats and merkins up the parking lot rise
Run down drive to bend (4 min)
20xSquat
10x one legged jump R
10x one legged jump L
20xSquat
Run down drive to about 50 feet short of parking lot
10 broad jumps
Grab a piece of curb for
10x incline merkin
10x decline merkin
Run to bend in drive (4 min)
20xLBC
20xFlutter
20xRosalita
20xDolly
Run back to the Davie playground for
3 stations – 1 minute AMRAP
#1 – Pullups
#2 – Swing Extensions
#3 – Merkins
Over river back to SCMS
People’s Chair with some air presses while Pax reassembled
Mosey to parking lot
2x~50yd sprint
COT
Moleskine
1) YHC decided to go “old school” today with a trip through the woods to Davie and some coupons. We don’t use coupons as often we used to and it was good to revisit the past. YHC heard Stagecoach say something about “feels like Go Ruck training” and we hadn’t even left the parking lot yet!
2) On the Go Ruck theme…There are some trees down in the woods now – anyone up for some log PT?
3) The 2 laps around the parking lot were good to catch one of our “last in’s” (TL) but not the second. DK didn’t seem to have much trouble finding us. Good to see you out there leaping gates today DK!
4) Strong work out there today Freedom. With all the work, I’m sure “Clyde” will be getting a big brother soon
5) Thanks for the strong take our Ssudio. Always a pleasure to lead.
Posted for POP.
24 Men wanted a piece of POP and got more than they bargained for. Here’s what we did:
The Thang:
COT w/ CMPD
Side Straddle Hop (25x)
Merkin (20)
Imperial Walker (20)
Slow Squat (20)
LBCs (20)
Fountain (Partner Up)
Decline Merkins (partner runs the building and Rotate)
Incline Merkins (“”)
Tri-Dips (“”)
Plank
Mosey to Murder Horn
Make friends with a rock:
Curls (20)
Overhead Press (20)
Slow Squat (20)
Tri Press (20)
Sprint to the top of hill and hold plank
Regal Wall: (Partner Up)
People’s Chair and Overhead Press (Partner Bear Crawl to top of the hill) – 2x
People’s Chair (25x overhead press)
1 min Arms extended
Ab Circle (2 exercises picked by semi-gloss)
Freddie Mercury (20 count)
The Dolly (20 count)
Mosey back to COT
Annoucements:
Quarry run with Spackler, Mud Run w MT,
Prayer for Yogurt’s mom, who is having open heart surgery next week.
This post is written on behalf of Cane by Mermaid.
YHC planted shovel flag and the PAX arrived, ready to do hard work at Anvil, as usual. Haze indicated he may not be ready for a Cane Q and predicted rocks for the PAX. Very good educated guess from Haze. 15 PAX took off for some work.
Thang
Mosey around the vast parking lots of the AO. Backwards run, karaoke left and right. Circle up in front of Sanctuary.
COP
SSH x 30 IC/IW x 20 IC/Merkin x 15 IC
Mosey over to, you guessed it Haze, the Rock Pile. Grab a big exercise rock. Voodoo took it quite literally and grabbed a giant stone. Circle up in the safety of the lot
Rock Sets/Run/Burpee/LBC
Rock exercises done IC with a focus on form. Followed by a 120 yard run around a distant light pole and 10 burpees OYO upon return for first 2 repeatos and LBC for final repeat.
Deadlift x 20/Squat x 20/Good Morning x 20-Run-Burpees
Curl x 20/Press x 20/Tri Extension x 20-Run-burpeess
Repeat x 3 for a total of 6 rock set/run/burpee/LBC (LBC’s sub for burpees for #5 and 6)
Return rocks to pile. Line up in parking lot. Form 5 groups of 3.
Relay Races
3 man team. Each member run 60 yards. Complete 5 plyo-merkin (hands leave ground). Run back and tag next member. Plank upon return. Completed 2x.
Mosey back to launch lot. Flutter x 25 IC
Moleskin
Cane gave me nothing to include here so this is all YHC. Haze was spot on with the rock comment. Cane enjoys weight training and we certainly did some lifting today. Some of the PAX were a little ambitious with first choices for rocks and PAX were encouraged to find the right size after a the first repetition. As Voodoo wisely carried his giant stone to the pile for a more suitable rock he muttered, “Walk of shame.” The rock sets hurt and were well thought out. The run/burpee and run/LBC breaks were much welcomed by the PAX. Fairly certain the PAX all enjoyed the relays. Team of Brushback, Cane, Hannibal was moving fast and may have finished first. Icky Shuffle demonstrated that now legendary fast twitch burst he has become known for during the relays. Great job pushing one another and getting stronger at Anvil. Welcome to Jaws who was site FNG and is new to F3. Please come back and do more work with the men of Anvil. Good to see Poncharello again today. Keep on posting. T-claps to Hannibal for both running fast all morning and for taking us out in a very meaningful prayer.
Angry white sedan sighting at about the 30-minute mark. No problems today unless you consider rate of speed of said sedan a problem. Stay alert men. Keep each other safe.
Thanks to Cane for leading the men of Anvil this morning. Strong Q brother.
Announcements
Team Chepul Hill. 3/21/2015. Race to raise money for brain cancer research. Check weekly email for link to sign up.
USMC Mud Run is 4/11/2015. Start getting teams together now. Pre-blast is promised soon.
Blue Ridge Relay. Express interest to Turkey Leg. See weekly email or website for additional information.