19 Bros Including 1 FNB (Friendly New Bro – Tang) circled up, played music, and lifted…and dang it, I mean lifted. Here’s how these 19 are now better than you:
Warm up:
A couple of prying squats and 10 or so Good Mornings
The Thang:
Lower Body super sets 3×12
18 men plus 1 FNG decided to throw caution to the humidity in order to embark a new journey into the unknown.
That Thang
Honey Bee gave instructions on what to do with your hands while you run. He calls it “Hips to Nips” hands held like a toy gun. This is a new topic that HB will go over in the coming weeks. All around form and warming up. Good stuff!
.8 mi warm up run North to Hwy 51 at fellowship pace.
Cross hwy 51 most of the PAX took off.
A few PAX did a mini warm-up toes in, heels high, high knees
All of the PAX accept for YCH took the Red Pill and ran the route from hwy 51 to Colony twice. This puts you at a close 6 and a half miles. Prohibition is a good example of this route https://www.strava.com/activities/332573237
The Moleskin:
Mr. Bean – Tells YHC he has been running this route doing a little secret BRR training putting down 14 to 16 miles home. #impressive
Haggis – Has been on a runners rampage. The man crushed tread nightly YHC heard 2 hours time, plus runs this last weekend after the half. I heard some talk of the legend taking some rest time – Good call!
Honey Bee – Sleeveless and promoting new dance moves was after it this morning https://www.strava.com/activities/332630097 smiling ear to ear about the new route and what it offers in options for Devil’s Turn.
Turkey Leg – Those turkey legs are fast. With no watch to prove just how fast you’ll just have to ask Frasier.
Hops – Always asking the questions. YHC likes questions that means somebody is paying attention. Was hoping to get a history lesson about Anson county for the FNG. Hops did know that the Pee Dee river runs through Anson Co. But not a worthy FNG name.
Abacus – The quiet laid back easy chair Abacus. Always eager to push his pace work for the Red Pill. #thetallcoolone
Hopper – Looks to be shaking the pencil arm Fast Twitch runner image. Great run out there today bro!
Spackler – Glad to have you out. Know you have some pain you are working through and you had a strong run this morning. I heard some mumblechatter about wanting Spacks job (sleep late – open laptop for 1 hour – close laptop – beer – take a nap – beer – watch Golf – beer – go to bar)
Champagne – When Frasier went Metro on us. I figured at least Champ would reveal his guns.
Krypto – Mentions to YCH in pass back to the COT that he has been out for a while. Glad to have you back out in the gloom. Hope to see you next week!
Funky Cold – He has the best name. Not sure if he thinks it’s a cool name, but YHC likes it!
Sanka – Was on fire today. I caught him going down a hill as he was heading up.
Prohibition – Very strong run (see his Starva link above) watch out Pro is going to crush the full he has coming up.
Marvel – I saw this guy at the start and then at the COT that’s a good thing. Means he was after the hills.
Frasier – Gets all the PAX attention when he goes shirtless with just the reflective vest on. This has a term “Metro” I guess us Southern boys keep our shirts on and uptown funk likes to take it off.
Strange Brew – At 0556 I meet Brew and he is heading for round 2. Not that he needs to get back to the COT in time. But the man takes the Red Pill whether he likes it or not. Strong will wins the race over pace any day in my book.
FNG “Mistaflex” – Our FNG was EH’s by Marvel and wearing a shirt reading “Instaflex” some compound to help you get stronger. We landed on the name Mistaflex. Not to be confused with Mistabone (lets see who gets that one). Welcome to Devil’s Turn and I hope you return after that awful route. But hey it does not get any better only makes you better.
After informing the PAX of all the dangers on the route (low branches, raised concrete, cars, Wolfman) YHC forgot about one (mud) and took a spill in the warm-up. Hops took us out. Thanks for letting me lead I had a great time! Sound off if I missed anything! Aye
Announcements:
This Sunday Dear Abby is Qing The Murph http://f3nation.com/2015/06/23/pre-blast-the-murph-for-lt-murphy-628/
F3Dads is Saturday 6/27 Francis Beaty Park http://f3nation.com/2015/06/02/f3-dads-pre-blast/
F3Ghostrunner is tonight at 0730 Arbo ABC – get extra miles and lots of second F
15 Pax- No FNG
Little break from the recent early morning humidity, as a nice breeze accompanied us at Rebel Yell.
The Thang:
Went something like this-
Mosey the front of the theater for a COP warm up.
SSH x20, IW x20, Low Slow Squat x20, Merkins x15, Mountain Climbers x20
Indian Run parking lot loop in front of theater
4 corners or 17’s- consisting of Merkins & Squats- (on the Indian Run Loop)
Peoples chair in front of the Theater- 30 Arm raises, right leg out, left leg out
Jack Webb Ab’s- 1×4 Heels to Heaven & LBC, up to 5×20
Wheel of Merkin- 5 in each position- 20 total
Side of Theater for Peoples chair, 30 Arm raises on your own
Partner up- each Partner runs side parking lot loop in opposite directions, when they meet do Hand slap Merkins x10, 3 laps= 30 Hand Slap Merkins
Peoples Chair- 30 Arm Raises OYO
Back to Front of Theater
Re-partner up 2 single file lines with one partner in each. Sprint to front of Theater & back, next person goes. Pax does LBC while we wait.
Back to the launch spot for some Mary. Russian Twist x20, Bicycle x20, Rosalita x20, Merkins x10, Dollies x20, Flutters x20, LBC x20
Moleskin:
Nice work by Cold Cuts, Good Hands, Hammer, & Pop Tart for pushing the pace on the 17’s.
Good to meet Goonie, keep on coming.
Great work out of everyone this morning.
Special thanks to Smash for taking us out.
Appreciate being able to lead a great group of guys on this fine morning.
Announcements:
F3 Dads Saturday.
Anyone interested in Q’ing Rebel Yell get with either Strawberry or myself.
10 PAX fought off the comfort of their cool #FartSacks and made the right choice for the #DRP.
The Thang
COP
A quick lap around the parking lot to warm things up.
Rockpile Suicides
Mosey to the rock pile, and choose a rock wisely. Partner up with a PAX who has a similar sized rock. Partner 1 does called exercise while Partner 2 runs to 1/2 the parking lot and then the full length. Flapjack when Partner 2 returns.
Circuit Work
Move over to the benches behind the school for some circuit work
Pass the Ruck
Move over to the school and grab some wall. Noticing DT’s ruck YHC thought it might be right for some Good Livin’. Two rounds of passing the ruck down the line with each PAX holding it for a 5 count. Third round we did air presses x 75.
Jack Webb
Move over to the soccer field and call on our pold friend Mr. Web up to and down 5.
Mary:
Moleskine:
Announcements:
20 SOB turned out for Squid’s VQ. Here’s what we did:
The Thang:
Warm up lap around the movie theater.
COP: SSH X 25, IW X 25, LBC X 25, 5 Burpees OYO
Madame Tussauds on Q:
Mosey over to the back wall of the movie theater and partner up. Partner 1 runs up the hill, does 5 burpees and runs back, Partner 2 does the does the called wall exercises, then flapjack – Wall exercises included, Donkey Kicks, People Chair with press, Balls to the wall press. Merkins when finished to wait for the six. Total of 5 rounds.
Backwards bear crawl up the hill, 10 CDDs and bear crawl back down the hill.
Crabwalk up the hill, 15 LBCs, run down the hill. 5 burpees.
Squid on Q:
Mosey over to the field and circle up for the following:
Toe tapers, Calf raises, Low slow squats, Reverse lunges with high kick (each leg), Ninja squats, Jump squats , Ab scissors (flat on back, right hand to left toe, and left hand to right toe)
Scatter! Being attacked by fire ants! Mosey over to the parking lot and continue with:
Freddy Mercury (changing pace as we go), Protractor (90 degrees to 10 degrees ), Russian twists, Right arm Merkins, Left arm Merkins, Diamond Merkins, Jack Webb (regular Merkins followed bye air shoulder raises from our knees; will double the amount with each set)
6MOM: Heels to Heaven X 20, the can opener? X 30
Line up across the parking lot. 10 merkins sprint across the lot, 20 merkins-sprint, 30 merkins-sprint, 20 merkins- sprint
COT
Moleskin:
Great work Squid on your VQ! The full body workout really started to burn. This was a low running workout and a nice change of pace for The Maul. Some of you moves were new to The Maul and painful (eg. ninjas squats and Reverse lunges with high kick). It was also pretty creative to plan that ant attack in the middle of your Q.
Haggis showed up late to the workout, but came flying in like a gazelle being chased by a lion. Glad you could make it.
Shout out to Wingman for shooting up the hill on the crabwalks. Dude was fast.
POP was attacked by a few fire ants during Squid’s portion of the workout. Hopefully he will be okay. Just rub some dirt on it.
Frehley’s Comet brought his towel out again today, luckily he didn’t need to use it……….
Anyone seen Dolphin? He’s been MIA since Saturday.
Announcements:
F3 Dads Francis Beatty Park 9am
OBT and Dredd on Q at Stonehenge 6am on 7/25
Another hot and humid morning and the cars never stopped coming in. Eventually we settled on 31, including 4 FNG’s to get this thing started. With YHC new wrist jewelry, the satellite told me it was 5:30 and off we went.
The Thang
Quick jog around the lot to gather my thoughts (I was not anticipating the number of Pax) and we headed to the cinderblock stack. First call was to partner up and clearly there we not enough blocks, so out goes the winkie and welcome groups of 3.
Partner chase from parking lot to the field, Partner 2 and 3 -5 merkens then swap. Complete one full loop inside the track and gather in the middle of the field.
Circle Up
Remembering there was at least 2 FNG, I gave the disclaimer.
SSHx20
6 count burpee x 10
IWx20
Dive bomb merken x15
Mountain Climber x 15 or 20
Head to the back of the end zone in same group of 3
Partner 1 (P1) Partner 2 (P2) Partner 3 (P3)- 1 full cycle of chaining spots
P1-run to the 50 x3 (pace setter)
P2- Chest Press, Triceps, Squats
P3- Heals to Heaven, Dolly, LBC
Plank while waiting, then 10 OYO Dive bomb merkens
P1-run to the 50 x3 (pace setter)
P2- Over head press, Curls, Squats
P3- Heals to Heaven, Dolly, LBC
Rinse and repeat (minus the squats), this time P1 runs to the other end line
With time expiring, Partner chase back to the cinderblock pile and circle up
While waiting another 30 LBC….Done
Moleskin
– Always a pleasure to lead. Even if you had to listen to my squeaky voice at times. (provided much mumble chatter)
– Yes, winkie was out the window before we began, but able to quickly modify a few things.
– We had 31 so groups of 3 did not workout either, hopefully the group(s) of 2 figured it out. Sorry
– I personally like a cinderblock workout. Are they the heaviest, no. But it’s all we got! Hopefully with the reps, you got a chance to feel the burn.
– I am not sure Delta (FNG) knew what to make of TR, it was like a round of speed dating-so many questions. Like my kids say, “give me space”
– Speaking of FNG’s, welcome Gummy’s new recruits Delta and Data. Also, Salt Licks 2 boys, Tarantino and Cooter
– Thank you for the extra few minutes this AM. I know the time keepers were on my 6 making sure we’d get back in time. You’re right, we didn’t, but I figure we burned a few minutes in the beginning, so we should have got the full 45.
– Thanks Skywalker for taking us out
Announcements
– Good luck and safe travel to Tarantino and Cooter while in TX- Alert Academy!
This week at Devil’s Turn YHC is introducing a new route. Rea Rd between Colony and Hwy 51 is in final stages of it’s face lift. This stretch of road has some nice hills, wide side walks, inviting views. Plus it’s a perfect section for a PAX invasion!
Construction is still taking place so there are areas where side walk and road don’t line up as well as a service road. Just like any other route it pays to watch your step, call out obstacles to other pax. A headlamp is required along with reflective running gear/blinky lights.
We launch at 0515 from 4 Mile Greenway parking area corner of Rea and Bevington Place. Then warm up from Rea to Hwy 51. This section is not well lit. Side walk is raised at each tree so use high steps to avoid a fall. This route is fellowship pace for .8 mi.
Pills
Standard Blue Pill (4 miles) – Run at a comfortable pace. Arrive back to launch early then add a recover run down the greenway.
Aggressive Blue Pill (4 miles) – Run at standard blue pill pace to warm up. Run at a 5k pace “marathon” pace for 1 mile and then a cool down pace for 1.5 miles.
Red Pill (6 plus miles) – Run 1 mile comfortable pace then 2 miles at “marathon” pace, 1 mile at T-pace “threshold”, 1 mile “marathon” pace, then cool back down at 1 or 2 miles of a comfortable pace.
Maps for the 4 mile and 6 mile option can be found by Clicking this link
Directions for 4 and 6 mile route:
Head North on Rea and run side walk with traffic to Hwy 51. Cross at pedestrian section of stop light over to Rea Road. Cross over to side walk against traffic (left side).
Run to next stop light at Colony and Rea. Turn around and return.
6 Mile route run back to Hwy 51 turn back and run to stop light at Colony and Rea (hill repeats) then bring it back to greenway parking lot for COT.
All return to COT by 0610
Once construction is complete I foresee the pax drag racing on both sides of side walk down Rea to Colony for the win.
But wait, there’s more! Have you ever pulled a Ricky Bobby and not known what to do with your hands while running? Well this week’s DT will solve that for you. The first 5 minutes will be devoted to topics such as “hips-to-nips”, “gently cupped hands” and “keep it on the rails”. The rest of the run you can practice the techniques. We will visit a new topic each week for the next few weeks.
9 men braved the thick, steamy morning heat for a beatdown that left everyone wanting to get out of the circle in the middle of the field. It went something like this:
Mosey around track w/ some added butt kickers and high knees. Circle up in the middle of the field and a disclaimer was disclaimed.
Circle of PAIN:
Recovery Lap around the track and back to the middle of the field.
Tabata Time:
20 seconds on/10 seconds off for 8 sets of each exercise (total of 4 minutes per exercise)
Recovery Lap around the track, up the steps and to the driveway by the field house.
Suicide Run back to cars (1st light post, 2nd light post, to the cars)
Just a wee bit of Mary:
Flutters x 15 (last 5 very slow)
WE DONE!
Moleskin:
Not much of a breeze this am on that field this morning. It was some thick air and the sweat was pouring. So bad that my phone stopped letting me touch it. The Tabata timer had to get switched from phone countdown app to the ol’ traditional stopwatch on my wrist since I was so sweaty I couldn’t swipe anything on the phone.
We spent a lot of time in the center of the field. Next time, I’ll explore the campus a little better. I was planning for some stair work, but the extended COP + Tabata which was cut short (I left off the burpees – you’re welcome) took up more than enough time…and energy.
Thanks to everyone welcoming me as their Q this morning. I’m sorry I don’t make it out to The Charge often enough. I will do my best to make it a more regular workout. The AO is fantastic! Baracus, keep putting me on the schedule.
Shout out Brutus for being a Site FNG. If it wasn’t Brutus, then I apologize and let me know who it was in the comments. Shout out to Tesla for the take out.
Announcements: