Preblast: Stonehenge – Do you have the stones for it?
Dolphin asked YHC to Q Stonehenge this week and as you know, Ruck training is in full effect.
So here’s the plan (a little something for everyone):
4:45 am: Meet for optional ruck around Ballantyne. Bring your ruck or something you have really been wanting to carry around Ballantyne and join YHC for a brisk walk. We should cover between 2 and 3 miles in the 45 min available. You could even Prancercise if you want (http://www.youtube.com/watch?v=o-50GjySwew). Completely up to you.
5:30 am: Kettlebell warmup. Bring your bell and swing it.
6:00 am: The main event. Expect some brutality with an intermittent mix of moderate running activity. We may or may not avoid these exercises. http://www.mensfitness.com/training/five-body-weight-exercises-you-should-never-do
Get some rest brothers, you will need it!
Can’t start without a Wingman fly-by
It is President’s Day and what better place to start than the Foxhole?
It started a lot like this, 5:30 and Philmont’s just rolling in. We took a lap around the parking lot to warm the legs and give Philmont a chance to get out of the car. On the second corner, Wingman decides to grace us coming in on two wheels as usual. Once Wingman joined us we were 15 and ready for the beat down to begin.
To the grassy field for warm-up COP
– SSH x 30
– back lunge x 20
– IW x 20
– fwd lunge x 10
– Toe touches x 20
Partner up for catch me if you can down to the field the long way
– 5 merkins then catch partner
Circle up in the lush fake grass field for COP
– 2 handed swings x 20
– Merkins with alternating hand on KB x 20
– 2 handed swings x 10
– Clean & Press x 20 alternating hands
– 2 handed swings x 30
– Merkins with alternating hand on KB x 20
– Clean & Press x 20 alternating hands
– 2 handed swings x 40
– Merkins with alternating hand on KB x 20
– Clean & Press x 20 alternating hands
Line up on side line
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– LBC w/ KB x 40
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– Dying cockroach w/ KB x 40
Head to the playground for back-o-rama
– Partner 1: Pull ups AMRAP
– Partner 2: Shoulder shrugs fwd x 20
– Flapjack
– Partner 1: Pull ups AMRAP
– Partner 2: Renegade rows x 10 each arm
– Flapjack
– Partner 1: Pull ups AMRAP
– Partner 2: Renegade rows x 10 each arm
Back to cars for LBC’s and COT
The Moleskin:
– Welcome to Stump Hugger for his first post at the Foxhole. Nice work! Keep coming out brother. Glad to have you.
– Strong work by all this morning. Don’t know if it was coming back after so many snow days or whether everyone was just reflecting on all the past Presidents, but there was limited mumblechatter out there today. There may have even been some cricket noises.
– As always, it is great to share the gloom with you guys. Not too many places YHC would rather be at 5:30 on a Monday morning than in the Foxhole with the Sons of Ballantyne.
Announcements:
– Mighty Mite and Market Timer are looking for another mud run team member. Haggis is out to attend a surprise wedding (or at least a surprise to him).
– Sign up for BRR and GoRuck challenge. Just do it. You will be glad you did (afterward).
Ranger Physical Fitness Test (revisited)
8 of Area 51’s strong came to Devil’s Turn this AM to take on the 2nd running of the Ranger Physical Fitness Test (RPFT). Results were improved across the board from the Halloween Challenge which means this F3 thing must really work. Iron sharpens iron brothers. Aye!
Special thanks to Rock Thrill who had the idea to revisit the RPFT this week. It was time!
The adjusted test was comprised of 4 parts:
1) 2 minutes of perfect form merkins (goal = 49)
2) 2 minutes of full sit-ups (goal = 59)
3) Pull-ups (dead hang with no lower body movement x 6 minimum)
4) 5 mile run (goal = 40 min or 8min/mi)
At Halloween, 3 of the 9 taking the test passed. Today, 3 of the 8 passed, but there were 3 more who just missed it on the sit-ups (2 by just 5 sit-ups!). Looks like some more mary is in order (or at least full sit-ups) prior to the next running of the RPFT.
Here is a summary of each event:
1) Merkins: Range 39 to 105 with Rock Thrill pounding out the max (114% increase since Oct!), Frasier also posted a big gain with 60% more than Oct.
2) Sit-ups: Range 38 to 75 with Frasier taking the lead with 75 (53% increase), but Rock Thrill showed the most improvement with 54% increase over Oct.
3) Pull-ups: Range 5 to 25 with Frasier again killing it (92% increase from Oct.) with Fletch showing the biggest gains with a 117% increase
4) 5-mi Run: Range 31:43 to 39:08 (6:25 to 7:55 min/mi) with Bratwurst and Frasier laying smoke boots to pavement and Fletch and YHC just trying to keep them in sight. NOTE: ALL PAX PASSED THE 5-MI RUN PORTION OF THE TEST!
Another shout out goes to Rock Thrill for making sure all PAX knew the way back home. Thanks brother!
YHC is glad to witness the improvements in the fitness of the DT regulars. Over 100% increases in 3 months? What?!?! Keep it up brothers!
For those taking the test for the first time today, we will be sure to revisit in a few months to check the progress. Keep posting at F3 and you will see results!
It’s an honor brothers. See you in the gloom.
Preblast: Devil’s Turn – Ranger Test (revisited)
It was roughly 3 months ago that the men of Devil’s Turn took on the Ranger Physical Fitness Test (RPFT). YHC still has the sticky note with the results of the last test and it is time to check in and see the progress.
Even if you did not join us last Halloween for the RPFT, show up this time to get a baseline for the next installment of the test. It is a great benchmark for future progress.
The adjusted test is comprised of 4 parts:
1) 2 minutes of perfect form merkins
2) 2 minutes of full sit-ups
3) 5 mile run
4) AMRAP pull-ups
The proposed 5 mile loop is included below. To get in the pull-ups, we will stop at mile 2.3 at William R. Davie Park (D on the map). After restarting the timer, we will continue past South Charlotte Middle School and onto our standard path back to the start.
The idea is to max out on each of the events to determine your current fitness level.
Here is the rough schedule:
Begin: 5:15 at Rea Rd. and Bevington Pl (warmed up and ready to go)
Push-up Challenge: 5:15 – 5:17
Sit-up Challenge: 5:18 – 5:20
5-mile Run Challenge: 5:20 – 6:15 (with stop for pull-ups @ William R. Davie Park)
End: 6:15 convene for COT
See you in the gloom!
Lost in the hills of Piper Glen
8 PAX including 1 FNG entered the frigid morning gloom with traces of snow and ice still on the sidewalks and roads. The plan for Devil’s Turn this AM was a straightforward 6 mile tempo run through Piper Glen. In practice, it was a little more complex.
After entering Piper Glen, we briefly lost Strange Brew but found him after scrambling the search party. He must have gotten excited having some snow and ice around. #feelslikehome
Once the PAX was complete again, we headed off to a new loop no one had experienced before. This is where a few words of direction to the speed demons (Fletch, FNG – Sharpie, & Long Haul) as they sped off could have been a little more descriptive. The rest of the PAX reached the end of the loop in time to see the speed demons heading around again. Apparently, when at the corner of Seton House Ln and Seton House Ln, turn right, not left. #strangeintersection
When we regrouped again, it was time to head back to COT. After all the circling back and search parties, the mileage came in right at 6 miles. Almost like it was planned that way. #betterluckythangood
Even though the run could have gone more smoothly, everyone seemed to enjoy the hills and the 2ndF. Rock Thrill invited a running buddy Frank (FNG – Sharpie). That man’s a strong runner. Now that he has an F3 name, hopefully he will join us again. Good luck in your upcoming marathon brother!
See you all in the gloom!
Preblast: Devil’s Turn 1/30
So the snow is over. Time to get on the streets again.
Come out to Devil’s Turn for a brisk 6 mile (options for less distance) tempo run with some hills thrown in for good measure. We leave greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 sharp. Arrive a few minutes early for some stretching activities.
We are headed to Piper Glen again thanks to Rock Thrill introducing us to the epic hills that area has to offer. Below is a map of the route. Those wanting shorter distance can cut off any one of the loops and head back early.
Frasier’s lesson in mental fortitude
Preblast: Devil’s Turn – Jan 23
Devil’s Turn – Tempo Edition
9 men set out for a 6 mile Tempo run this morning at Devil’s Turn. Groups formed and the 2nd F was also present.
The Thang:
– Ran 1 mile warmup
– 1 mile to track
– 2 miles on track (1 mi CCW, 1 mi CW)
– Some Mary to gather the PAX before setting off for the 2 miles back to COT
Moleskin:
– Rock Thrill came in hot today right as we were getting ready to leave. Haggis actually got there early (there is a first for everything), and Bratwurst was so late, he just met us at the track. (he is lucky he is a speed demon and can do that type of thing). Bratwurst was also on a different plan today so he was a bit scarce (too fast).
– Once 4 laps were complete on the track, YHC (being OCD about balance) proposed to reverse direction for the following 4 laps. This had a very confusing effect on the rest of the PAX, but perhaps provided a distraction from the potential boredom of running on a track.
– Natural groups formed during the Tempo run and it seemed there was a good 2nd F effect for the workout. I personally appreciated the company (and periodic push) from Fletch and Fraiser.
– Haggis and Turkey Leg are nursing injuries and prayers go out for quick recovery. Strong work on the run though brothers.
– Based on the expression on everyone’s face coming into COT, the Tempo run achieved the goal of getting the heart rate high and holding it there for the extended run. Great push by all!
Preblast: Devil’s Turn Jan 15, 2014
The plan for this week is for a 4 to 6 mile Tempo run. Here are the details:
1) Leave greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am – Arrive a few minutes early to warm up
2) Run 1 mile at warm up pace to get the blood properly flowing
3) Run remaining 1 mile to S. Clt Middle School at Tempo pace (this should be around your Marathon training pace in the calculator found here http://www.runbayou.com/jackd.htm)
4) Arrive at S. Clt Middle School track at various times depending on pace
Option 1: continue around track 8 times at tempo pace (2 miles for a total of 6 miles when back at cars)
Option 2: stop and do some bootcamp exercises for ~15 min (total of 4 miles when back at cars)
5) Everyone leave track at the same time to continue the Tempo run back to COT at the greenway parking lot
That’s the plan. See you in the gloom!