Spring is Here at the Turn
6 men met in the greenway parking lot with running on the brain. It was to be a tempo run today at Devil’s Turn and it could not have been a better day for it. The weather was perfect and the small group made for some good 2nd F during the run.
The group ran the 2 miles out to S. Charlotte Middle, various numbers of laps around the track, and 2 miles back to the parking lot. Depending on the number of laps at the track the distance was between 4 and 6.5 miles.
As usual on the way out through the neighborhood, Rock Thrill was greeted like a rock star by all the passing Run for your Life tomatoes. The man is popular. Perhaps a name change is in order? Nah, Rock Thrill is just too awesome of a name.
The PAX were glad to welcome Madame Tussauds out for his first post at DT. Hopefully it was all you hoped for and more brother. Keep coming out. We have a good time and you get the runner’s high for free.
Good luck to our brothers Rock Thrill in the Run Fest and Wingman in the Cooper River Bridge run this weekend. Best of luck out there and that PR is right there for the taking. Go in #F3Strong.
Great effort by all today. It was great to get to run along side each of you this morning. We are lucky to have such a good group to train with.
The plan next week will likely be a lower intensity shorter run for those tapering for the USMC Mudrun. If others would like a longer more intense run, YHC needs a Q to step up for that.
Have a great weekend brothers!
The Hills of Piper Glen
8 men defied good judgement and posted at Devil’s Turn for hill intervals in the infamous Piper Glen neighborhood. By the end, all the PAX questioned that decision.
The plan was simple. Run 1.25 mi over to Piper Glen via Old Course Rd. Once Old Course Rd. crossed Piper Glen Rd, the PAX sprinted a 0.25 – 0.3 mi stretch with a massive 2-stage hill which tested the will and intestinal fortitude. For recovery, the PAX jogged back down to the start to repeat it all over again. The number of repetitions ranged from 4 to 7. Once all PAX returned to the parking lot, they had clicked off between 4.5 and 6.5 miles. Not a bad morning!
Moleskin:
– Great effort by all the PAX today! I’m sure all considered spilling some merlot at some point during the repetitions. Everyone may not admit it, but you know you considered it.
– The two staged hill in Piper Glen is an absolute beast. The second hill hits you right as your irrational exuberance is waning. Absolutely brutal.
– Bratwurst, Frasier, and Turkey Leg absolutely killed it out there today. At one point, Bratwurst said he was feeling dizzy and YHC and Frasier had a momentary thought of beating him up the hill the last time. However, 2 seconds later he was off to head up the hill again. Quite possibly the fasted recovery I have ever seen, and another missed chance to beat him in a running event.
Announcements:
– RunCoach.com has a special rate for F3 which creates a custom training plan for BRR training through May. It should soon be posted on the main F3 site or contact Bratwurst for details.
Preblast: Devil’s Turn – Hill Intervals
Can you hear that? The hills of Piper Glen are calling you. Ignore your better judgement and post at Devil’s Turn for some hill intervals to write your momma about.
Here’s the plan. We will leave the greenway parking lot on the corner of Rea Rd. and Bevington Place at 5:15am (yes, YHC will be on time this week).
We will run 1.25 miles out to Piper Glen according to the “Warm-up / Cool-down” map included below. Once we cross Piper Glen Dr, the fun begins.
The hill intervals consist of sprinting 0.25 mi (75 ft elevation gain) up the hill and recovery jog down the hill. For the 6 mile folks, the intervals will be repeated 7 times for a total of 3.5 miles. For 4 mile folks, repeat the intervals 3 times and head back. See the map below for route and elevation graph.
Once the hill interval repetitions are complete, we will head back to the parking lot (1.25 mi) with the satisfying feeling of O2 deprivation.
Felon Fitness
As advertised on Twitter, YHC got the inspiration for today’s workout from a book entitled “Felon Fitness.” With much trepidation, 9 men from Ballantyne and the surrounding area assembled at the fields of Elon Park Elementary for this week’s Foxhole. The book says to exercise with conviction…that we did.
The Thang:
Pre-warm-up
– Jog around parking lot, to wait for the tardy to join the PAX (and Wingman wasn’t even the latest today!)
Warm-up – grab the bells and assemble under the streetlight
– SSH x 60
– Mtn climbers x 50
– Merkins x 20
– Cherry Pickers (variation of toe touches and hitting oneself in the stomach) x 10 each way
Grab the bells and head down to the lower lot to get swole
– Bicep curls x 20, short track run, and repeat 2 more times
– Bicep 21’s (7 up to half way, 7 half way to up, and 7 full), short track run, and repeat 2 more times
– Lawn mower rows x 20 each arm, short track run, and repeat 2 more times
– Upright rows x 20, short track run, and repeat once more
On the last run, stop at the bottom of the parking lot
– 10 count to prepare for the O2 deprivation
– Navy Seal Burpees (3 pushups at the bottom with alternating legs pulled in between) x 10 – audible called from original 20
– Return to bells at top of lot for 2-hand swings x 20
– Back to bottom of lot for 6-count burpees x 12
– Back to top of lot for 2-hand swings x 20
– Stay in place for 6-count burpees x 10
– Finish with 2-hand swings x 20
Return to cars for ab plank for 1 minute
COT
Moleskin:
– There was some mumble chatter during warmup that this was some sort of white collar prison scenario. However, after the 120 reps of biceps, the mumble chatter was at a minimum. There was some good encouragement from Madam and Champagne to finish them strong. Thanks guys.
– The ice on the car windows must have slowed the PAX this morning since there were at least 3 cars rolling in at 5:31. Hopefully, this is the last week we have to deal with the ice situation.
– Great work by all. However, be careful with flexing your arms today. YHC is not responsible for any shirt ripping that may occur. #disclaimer #theFoxholeEffect
Announcements:
– If you like to golf, sign up for the F3 golf event
Preblast: Devil’s Turn
So the Thornruck is over (proud to say RT and I made it through) and the Mudrun is on the horizon. Now is the time to work on our VO2 max again.
The plan is to emulate the high intensity running (with some waiting) that will be present in the Mudrun. Warning to the purists out there, this will not be a scientific workout. It is raw and basic.
The plan:
– Launch from the greenway lot at the corner of Rea Rd and Bevington Pl at 5:15am (Haggis and Wingman plan to arrive early so you do not run us over)
– Get in a good 1 mile fellowship pace warmup
– From then on, every uphill should be a sprint with a recovery jog until everyone is back together
– If the leaders reach the next hill before the last person regroups, circle back until everyone can sprint the hill together.
– Once at the S. Charlotte Middle school track, we will divide into groups according to what you desire.
Option 1) 15min boot camp for those on the 4-mile plan
Option 2) 400m (1 lap) intervals with 1/2 lap recovery (5 intervals total)
Option 3) tempo pace 8 laps of the track
– On the way back, repeat the hill intervals and regroup until we reach Bevington Pl and then jailbreak back to the parking lot.
Beeps, clicks, and whistles
10 men answered the call and posted at Devil’s Turn for a triple (modified to quadruple) threat offense consisting of the following options between the 2-mile run to and from South Charlotte Middle School:
1) 4-mile option: 15 min of boot camp
2) 6-mile option: 8 laps at desired pace
3) 6-mile option: speed work = (3) 800m intervals on the track
4) Pro option: run with Bratwurst through some sort of combination of 200’s, 1000’s, and 400’s
Once at the track, it was extremely dark and there were basically PAX running around all over the place. Here is the rough breakdown of who did what (speak up in the comments if I missed something):
Option 1: Hops, Rock Thrill (1/2 marathon on Sat.), Horse Head, Wingman (modified version due to shin concern)
Option 2 (although there could have been some Option 3 in there): Jamboree, Long Haul
Option 3: Tiger Rag, Frasier, and Honey Bee
Option 4: Bratwurst (Frasier completed the set of 200’s on the way to the track)
Moleskine:
– Tiger Rag has entered the technology world with the purchase of a Garmin GPS timepiece . From all the beeps, clicks, and random sounds (imagine a Speak and Spell) coming from him this morning, I would say he got his money’s worth. However, some of the whistles may have come from the flock of tomatoes noticing a “clydesdale among whippets.”
– Rock Thrill told YHC that he was headed to SPEARHEAD today in lieu of DT. Seeing his truck in the parking lot, I half expected him to jump out with a ruck on or something. However, it sounded as if he and his alarm clock had some sort of disagreement resulting in a win for DT. We wish him the best of luck this weekend at the Corporate Cup 1/2 Marathon.
– It was a good day at DT with double digit attendance and that is with freezing temperatures. It may just get crowded around here when the weather is good and the Mud Run / BRR approaches. All 10 pushed it out there today and it was good 2ndF during the fellowship runs and recovery jogs.
– Best wishes go out to the DT PAX battling injuries (or nagging pains). Hops (IT band), Fletch (Achilles), Wingman (shins?), Stump Hugger (shins). Get better and we will be praying for you.
That’s all for now. See you next week.
Preblast: Devil’s Turn 3/6
Last week was a great run out to the middle school and back. So why mess with a good thing?
Let’s go with the tried and true triple threat at Devil’s Turn this week.
Everyone will leave the greenway parking lot (at corner of Rea Rd. and Bevington Place) at 5:15 am together and head to the S. Charlotte Middle school through the neighborhoods. I will have directions if you need them.
Once at the track, choose your poison:
1) 4-mile folks: 15 min of boot camp
2) 6-mile folks out for a cruise: 8 laps at desired pace
3) 6-mile folks wanting speed work:
a) 800m (2-laps) at T pace or faster (see http://www.runbayou.com/jackd.htm for T pace calculation)
b) 400m recovery lap (fellowship pace)
c) Rinse and repeat 3 more times (skipping the recovery lap on the last round) for a total of 8 laps
That is all. See you in the gloom.
Watch the miles tick by
5:13 AM came and 9 men emerged from their cars into the brisk morning air ready for a 4 to 6 mile run. YHC had contemplated heading to new ground, but decided that the tried and true path to S. Charlotte Middle was best with a 2 mile stint on the track to provide flexibility for the overall mileage.
At 5:16 AM with GPS watches locked in, we left the parking lot and didn’t look back. Everyone was instructed to run at their own pace and enjoy the run. That we did.
As usual, Frasier led the charge with Haggis, Fletch, and Turkey Leg hot on his trail. The pace on the last stretch was teasing a 6 min/mile pace. If that doesn’t put a burn in your lungs, I don’t know what will. Nice work!
Welcome to DT FNG’s Wing(space)man and Stump Hugger! Strong work out there brothers. Keep coming out!
Thanks all for posting today. It was a great run.
Preblast: Devil’s Turn – Feb 27
After looking over the backblasts from SIB and Fast Twitch and experiencing the beat down at Bag Pipes on Tuesday, I think the PAX could use a good old fashioned run to work out all the kinks. Nothing fancy just run. You choose the pace.
So YHC will work on a route tonight for both 4 mile and 6 mile routes, and have directions for all PAX in the AM. We will launch at 5:15am from the greenway parking lot at corner of Rea Rd. and Bevington Place.
Be there!
Rejected Prancercise and Isometric Holds
The plan was laid out for a trifecta of pain at F3 Stonehenge this week.
1) 4:45 ruck up Ballantyne – 2 mile ruck around Stonehenge AO (the optional Prancercise invitation was rejected)
2) 5:30 kettle bell warm-up tabata with PAX called exercises
3) 6:00 boot camp extravaganza in the Stonehenge style
It turned out YHC is the only SOB crazy (read stupid) enough to ruck it up at 4:45 in the morning so that was a solo endeavor. However, 6 SOB’s joined YHC for the KB warm up and by 6:00 we were 20 in number and ready for action.
The Thang:
Mosey to Wells Fargo parking lot
– SSH x 30
– IW x 20
– Good Mornings x 20
– Mountain Climbers x 20
– Merkins x 20
Mosey to the Loch Ness woods and split into 3 groups for Isometric Hold-o-rama
– Group 1: 60 sec flexed arm hang, AMRAP pull ups, 45 sec flexed arm hang, AMRAP pull ups, 30 sec flexed arm hang, AMRAP pull ups
– Group 2: 60 sec squat hold, 15 squats, 45 sec squat hold, 12 squats, 30 sec squat hold, 10 squats
– Group 3: 60 sec 6 inches, 15 merkins, 45 sec 6 inches, 12 merkins, 30 sec 6 inches, 10 merkins
– Rotate stations until each group has gone through one time
Mosey to the hill for 11’s
– Plank up-and-downs at the top (plank to elbows to plank = 1)
– Dying cockroach at bottom
Line up in two lines (after the PAX reminded YHC that 3 is not divisible by 2, we were in good shape)
– Indian run up Ballantyne Corporate and around to the construction barrels on Brixham Hill Dr.
Stop at construction barrels and separate into 4 groups for a relay race
– each team grab a construction barrel and run with it in relay fashion
– round 1: squats and merkins while you wait
– round 2: LBC and Flutter while you wait
Still time on the clock, so head to the parking lot for additional pain
– suicides from one parking line to next and back down
– lunge walk out and sprint back x 2
– bear crawl out and crab walk back (MT again dominates the crab walk – no surprise)
Run back to cars with a jail break at Stone Mtn Grill
– 1 minute of Dolly
COT
The Moleskin:
– It was an action packed day. The Isometric Holds were surprisingly dastardly. The flexed arm hang / pull-up combo was especially impossible, but there was a lot of camaraderie going on to get through it. Nice work!
– Frehley’s wins the most inventive / dangerous carrying style of the construction barrel in the relay race. He went at it cat-in-the-hat style. Still not sure if he could see. Pulled Pork wins the Mr. Olympus award for fully extended arms overhead carry style.
– Team two separated the barrel from the tire for a while but after enough harassing for cheating, the barrel was reassembled in a more orthodox fashion for the rest of the race. Luckily no security guards or construction personnel witnessed the construction barrel relay race. It may have led to a premature jail break, if you know what I mean.
– It was a strong group today and some intense work. It was great to workout alongside the Sons of Ballantyne!