Challenge accepted…see you at the finish line!
11 pax posted at Devil’s Turn this morning. Bratwurst, Dolphin, Purple Haze and YHC started at 0515 for the 6 mile course; while the remaining pax for the 4 mile course were still arriving. Since YHC typically runs the 4 miler and seeing that I would be starting a 6 mile run with an Ultra Marathoner and a Boston qualifier I immediately asked “what pace do you guys typically run…8 minutes??”
Dolphin’s answer…”there’s no way I can run an 8 minute pace today…”
Great.. then Purple Haze and YHC should be able to keep up. Purple Haze thought differently and disappear just before the 1 mile marker (nice effort brother!). Dolphin was right… 1st mile completed in 7.28 and we proceeded to average a 7.30 through 3.5 miles at which point Bratwurst says “I’m going to take a slightly longer route back through the trails and I will try beat you guys to the finish.”
Challenge accepted!
YHC enjoyed watching Bratwurst arrive at the finish line 2nd with Dolphin right on his heels. According to YHC’s watch mile 6 was completed in 6.59. Impressive guys and thanks Bratwurst for the motivation!
-The 4 mile group seemed pleased with their effort as well and t-claps to Chum for hanging in there till the end.
-Take away from today…If you are going to get up at 0445 then you had better give it all you got out there or else you are just wasting valuable sleep time. If anyone at Devil’s Turn today did not push themselves to the limit then why did you post!!
Happy Easter and safe journeys to those traveling on spring break.
49er
Birds Need a Balanced Diet Too.
-Six runners posted this morning at Devil’s Turn. Turkey Leg and 49er arrived at 0510 for the 6 miler. Stagecoach also arrived at 0510 but only to stretch before the 0530 4 mile launch. The two 6 milers circled back to join the 4 mile group, and at 0530 one very loose Stagecoach and five other runners took off for a much colder than anticipated trek through McCalpine Creek Greenway.
-Turkey Leg, 49er and Purple Haze set just over an 8 minute pace for the last two miles only to have Turkey Leg announce that he was going to “light it up” the last quarter-mile. He then took off like Usain Bolt. Impressive brother! I predict a strong finish at your first half marathon next week.
-Hats off to Mall Cop. Even after feeding the birds his pre-run banana somewhere around the 1.5 mile marker he still finished his 4 miles. Birds can’t live on worms alone!
-It was great having BRR runners out this morning already kicking off their training. Should be a great F3 event.
The Gopher
The pesky gopher reared its little fat head and tore through Death Valley for the first time today, and 30 brave men showed up for the beat down. Full Disclosure: YHC stole this workout idea from Metro’s WIB. Thanks to fellow GoRucker Spiller for mentioning the WIB’s- The Rented Mule was the toughest F3 workout he has ever completed.
The Thang:
Half mile loop around the South Charlotte Middle School athletic fields with 7 pain stations completed each lap:
1) Bear crawl 50 yds across football field.
2) 25 LBC’s–pain stations 1 & 2 were moved to the track after 1st lap due to the muddy field conditions, but I think the PAX enjoyed the cold wake up call when they got on their backs for the 1st round of LBC’s.
3) Run to end zone and complete 25 merkins.
4) Run around track to opposite end zone and complete 25 merkins.
5) Run to baseball field and complete 25 dips.
6) Complete 25 up and over railing hops (over and back count as 1 completion). Again YHC tried to over achieve on this one, and I believe most modified (including me) to around 20 to 15 completions after the 1st lap.
7) Run up steps to concession stand and complete 15 burpees then run back to start line.
Repeato until 0615.
Moleskin:
-Not much chatter today amongst the PAX. The usual warm up was skipped in order to allow more time on the course. The lack of conversation could have also had to do with the fact every breath was needed for running, merkins, burpees…
-I believe the max laps completed was 4 1/2 but there was one freak out there who may have completed 5 full laps ( I think it was Bulldog…hard to tell in the dark because everyone looks the same in head lamps) but if it was someone else stand up and be recognized.
-BS was called immediately when YHC explained the 50 yd bear crawl on the muddy football field and after the 1st lap was changed to 50 yd lunge walk on the track. We can all thank Tiger Rag for this course adjustment.
-Quick summary for the mathematically challenged. 4 laps= 2 mile run, 50 yd bear crawl, 150 yd lunge walk, 200 merkins, 100 dips, somewhere between 50 – 100 over the railing hops, and 60 burpees. Time spent on the course: 40 mins.
-As with any first time event there are always lessons learned. The Gopher will need a few tweaks here and there before his next appearance at DV.
Announcements:
-Q’s needed for Area 51 Saturday workout. Contact Far Side.
-New workout coming to Charlotte Catholic High School. Runstopper to provide more details.
GoRuck Gear Test #2- Pepper Pots & A Bed Post
9 members of 1st F and 2 committed runners posted in the dark and muddy gloom for another taste of good livin.
The Thang:
-Ray Charles and The Drill posted at 0515 for their weekly 5 to 6 miler while 49er, Stone Cold and Far Side went for a 1.5 mile warm up run with rucks.
-The full GoRuck PAX launched at 0530 and immediately picked up the first 3 coupons for the day provided by the bridge overpass retaining wall. Adult size boulders and one in particular was a nice and healthy beauty (DK sure can pick em!).
-The creek.. she was a rage’n thanks to last night’s down pour. Water level was very high and white caps abundant. So a creek crossing with bricks tied to our backs was unanimously ruled out. No doubt there would have been an under water pain station had The Shore (praying for you brother) been Q.
-Up hill trek in formation picking up another coupon, lop sided tree trunk (one end very heavy with spikes, the other much lighter) and a bed post (Woody).. I think someone must have needed it for their 3 legged bed at home.
-Pain stations at muddy field lead first by Donkey Kong: caterpillar push ups (crowd pleaser! ) and Dollys. Then Strange Brew: partner pepper pots (Canadian for “he sees me’s”) and army crawl.
-Trek in formation back to parking lot delivering coupons back to their homes; with the exception of Woody. 3.5 miles covered.
Moleskin:
-A lot more chatter this morning from the PAX; I am guessing due to the exhilaration of knowing that we would not be getting in the water. Mother was that water cold last week!
-Pepper pots are much more enjoyable on a wet muddy field. Far Side wins the award for the longest belly slide.
-Did I actually hear Brew say that he was in the very elite Canadian Army….or was that a raccoon growling in the woods???
-Shout out to Schedule C for making the long trip from north Charlotte for the 2nd week in a row at the crack of dawn.
Announcements:
-Dolphin is Q’ing an early morning GoRuck workout this Saturday. Meet at the Greenway parking lot off of Johnston Rd near Ballantyne located at the bridge just down from the Red Robin. This is NOT the entrance off of Hwy 51. Meet at 0420; launch at 0430. This will be a good dress rehearsal for the challenge so dress and prepare accordingly. COT will be at 0600 so you will have time to double up and make your usual Saturday workout after.
-Marrow Mountain GoRuck workout (4 hours) this Sunday. Meet at The Rock (Calvary Church) Sunday at 0600 if you want to carpool.
“34 multiplied by 23 equals 6402”
38 men (tying the DV record) braved a cool breeze and 63 degree weather this morning to make their down painment.
Warm up:
-Jog around parking lot.
-Shoulder stretches in squat position while PAX was notified of the F3 disclaimer.
-SSH x 25
-Split up into teams of 3&4 and perform mountain climbers while solving a math problem (stole this one from TR).
The Thang:
-Jog to football field with Old Glory in tow.
-Merkin pyramid (or as some call it a ladder…potato…po-tah-to) up to 10 and back down holding plank position for 5 seconds after each set. Judging from the many grunts this was a definite crowd pleaser!
-Run 3 laps around track while performing 5 burpees when whistle is blown (ramdomly 4 to 6 times each lap by YHC). The faster you run the fewer the burpees. Plank when finished.
-Jog to concession stand for wall work: People’s chair, BTW, (extra credit for push up), people’s chair, wall plank with peter parkers.
-Jog back to football field for team work: Each team (same teams as in the warm up) performs a total of 100 burpees per team while each team member (one at a time) sprints 200 yds. Another mental challenge thrown in the mix adding up each team member’s burpee count…no extra credit given for going over 100! Plank when finished.
-Bear crawl to Old Glory planted just beyond the 50 yard line.
-6 MOM: Dolly x 21 hold em; LBC x 24; Rosalita x 21; bicycle x 23; 6 inches
-Jog back to parking lot for plank-0-rama: Regular; right leg up while left arm behind back (Rocky Balboa); Switch arms/leg repeato. Mission impossible.
Moleskin:
-Weather conditions could not have been more perfect and it was great to have Old Glory waving in the wind and joining the PAX for the down painment. How could anyone fartsack on a day like today?….Dora?
-Dolphin and Far Side might want to start following @F3Area51 on Twitter as both showed up wearing their rucks even after YHC tweeted to leave the rucks at home today. They quickly put them back in their cars when they realized that YHC was ruckless. I think they agreed afterwards that is was a good call. Actually eveyone should follow @F3Area51 on Twitter.
-Tclaps to team Harley, Cheese Curd and Double D for being the first to FINALLY figure out that 34×23=782. Basic math is a little more challenging while simultaneously performing a physical task, but the team (didn’t recognized the voice) that answered 6402 might want to brush up on their basic multiplication tables.
-Brothers continue to pray for The Shore’s family. Jon, his mother, brother and the rest of his family have trying days ahead.
“And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:7
Headlamps required…..
The Thang:
Eleven Pax posted for The Devil’s Turn; 2 for the 6 mile run and 9 for the 4 mile.
Moleskin:
The lack of a moon this morning made running the greenway even more interesting. It was practically pitch black without the use of a headlamp and the trail was not visible in the shaded areas. Sparky (headlampless..) encountered a lone aged tomato (headlampless as well) and both parties suffered mild heart attacks, however this encountered did provide Sparky with a new finishing PR! Way to push it! Next week will be the first time trial and all will set their new PR (maybe with the exception of Sparky!) to improve upon in the coming weeks. Nice job Mall Cop and Thin Crust… already showing improvement. Welcome back Cowboy. Aye!
The Greatest American Hero returns…
14 Strong posted this morning at Death Valley.
The Thang:
-Warmup: SSH, Imperial walkers, Toned down version of “The Shore Shoulders”, Carolina Dry Docks, and squats.
-Jog to ball field: Merkin pyramid- 1 push up and hold for 5 seconds at the plank position, building up to 8 then back down to 1 holding plank position for 5 seconds after each rep (strong start and a definite crowd pleaser). Walking lunges followed by a second round of Merkin pyramid to 5 and back down…was even more popular the second time.
-Jog to building and 3 minutes of the People’s Chair (2×1.5 mins)
-Jog to track for team mile run/150 burpee race: 2 man teams one team member runs a lap while the other does burpees. First team to complete 1 mile and team total of 150 burpees wins. Funny how some exercises look different on paper….
-6 MOM: Dolly 30, flutter kick 30, mountain climbers 25, LBC’s 30, and the Superman.
-Indian run around field and back to parking lot.
-Plank-o-rama: regular, right arm/leg up, left arm/leg up, mission impossible.
Moleskin:
-T-Claps to Joker and Run Stopper for crushing the competition in the team mile run/150 burpee race and then offering to help out other teams with hitting the 150 burpee mark (based on the count shout outs it appears that Run Stopper carried his team on the burpee leg…just sayin). I think a few of the Pax experienced flash backs of elementary school and sweating through the dreaded “picking teams for kickball” ordeal. In the future teams will be assigned randomly.
-The singing of the theme song to “The Greatest American Hero” tv show was a nice addition to the end of 6MOM. Those singing were obviously cheating and not doing the exercise!
-Sparky posted second day in a row! Will he make it three at tomorrow’s Devil’s Turn?? Welcome back 89.