#6PAXenterthegloom
#2milesof2ndF
#BratwurstAppearslikeDavidCopperfield
#PAXnow7
#Yasso800x2
#PAXMuntinyResultsin1moreYasso800
#DolphinOptsforMiscPain
#BratwurstChallengeResultsin1moreYasso800
#1.5milesof2ndF
#Stretch-COT-BoM
#Moleskin
#HaggisSmellsofAxeBodySpray
#BetterthanBenGay
#MightyMiteTooGoodforLeftTurns
#NextWeekFreshFormat
#WatchforPreblast
This week, the plan is for Yasso intervals. It turns out our brothers at SIB did this workout on Tuesday so see the Preblast from Bratwurst for some great tips on calculating your goal time. http://f3nation.com/2013/09/30/f3sib-preblast-yasso-your-next-marathon-time/
We will not have time for many intervals out at the track but we can at least get our feet wet for this type of speed work for potential future “track only” work.
Here’s the plan:
– Everyone launch together from Greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am.
– Run 2 miles out to S. Charlotte Middle School track
– At the track, 3-Options:
1) 4-mile folks: 15 min of boot camp
2) 6-mile folks wanting speed work (Yasso intervals)
3) 6-mile folks out for a cruise: 8 laps at desired pace
– Run 2 miles back to parking lot for COT arriving around 6:00 am (maybe a little later depending on how much we like the track work).
8 men set off into the late September gloom to face the challenge of another Devil’s Turn. Each man chose his own challenge for the day. Speed work, boot camp, or steady burn running – whatever floats your boat. Devil’s Turn has it all.
The Thang:
– Everyone launched together from Greenway parking at 5:15 am.
– Run 2 miles out to S. Charlotte Middle School track
– At the track, there were 3-Options:
1) 4-mile folks: 15 min of boot camp (Q: Bratwurst, PAX: Bratwurst – sorry man for the lonely minutes stuck listening to time tick by – literally)
2) 6-mile folks wanting speed work (Q: HB – Q’ed it but didn’t do it, PAX:TL, Haggis, Brisket, MM):
3) 6-mile folks out for a cruise: 8 laps at desired pace (Q: none needed, PAX: HB, Zip, SB)
– Run 2 miles back to parking lot for COT.
Moleskin:
– To remedy last week’s issue of not having each person’s lap times, YHC brought some technology to the track this week. Thanks goes to the M for letting me borrow the iPad for the morning. Everyone seemed to like the visible (and audible) lap times except for Bratwurst who was doing calisthenics listening to an announcement of the time every 5 seconds. Sorry bro!
– The speed demons were taking the Devil’s Track Work very seriously this morning posting some very respectable times. It sounded as though Haggis had the quickest time at 1:10 but Turkey Leg, Brisket, and MM were only 2 – 3 seconds behind. I also heard rumor that Bratwurst took a break from core work to take a lap allegedly faster than any other PAX could fathom. However, those rumors could not be fully substantiated by YHC since I was in gentle cruise mode today due to the Tuesday SIB thrashing administered by the same Bratwurst.
– YHC broke the cardinal rule of Q’ing today. YHC Q’ed something he did not do. However, in my defense, someone had to do the count down and start the clock. So that is my story and I am sticking to it.
– Overall, it was a great day in the gloom. YHC personally enjoyed the 2nd F to and from the track and as always, it was a pleasure to workout alongside such a great group of men.
Announcements:
– If you are “partially ripped” and have 3 weeks of evenings to stand in an opera, see http://f3nation.com/2013/09/25/help-wanted-must-be-at-least-partially-ripped/ for an opportunity made for you. Mighty Mite seemed very eager so you better hurry before he takes your spot.
So here is this week’s plan for Devil’s Turn. There are plenty of options so everyone’s invited to partake in the running bliss. See you in the gloom.
Instructions Prior to the Run:
1) Go to http://www.runbayou.com/jackd.htm and input your latest race time (Bagpipe vs. Fast Twitch mile time would be a start).
2) On the right side, note your “R” Repetition Pace for the 400m (1-lap) distance
3) Some examples:
Plan for the run:
– Everyone launch together from Greenway parking lot (corner of Rea Rd. and Bevington Pl) at 5:15 am. Across Bevington Place from Starbucks @ 6432 Rea Rd, Charlotte, NC 28277
– Run 2 miles out to S. Charlotte Middle School track
– 3-Options:
1) 4-mile folks: 15 min of boot camp (Q TBD)
2) 6-mile folks wanting speed work:
3) 6-mile folks out for a cruise: 8 laps at desired pace
– Run 2 miles back to parking lot for COT.
YHC will hand out directions before we start. However, the intent is to run relatively together on the way to and from the school track.
9 PAX decided to put in some miles this morning at Devil’s Turn. Like last week, the plan was for a 2 mile warm up / cool down to and from S. Charlotte Middle with 2 miles of speed training on the track. The result was both good 1st F and 2nd F while enjoying the cool (almost) fall air.
The Thang:
Run 2 miles out to S. Charlotte Middle School track
– 400m (1 lap) at applicable pace (individual PAX choose their own pace from Bratwurst’s calculator)
– 2 minute Recovery
– 800m (2 laps) at applicable pace
– 2 minute Recovery
– 1600m (4 laps) at applicable pace
– 2 minute Recovery
– 400m fellowship lap before heading back
– Alternate workouts (burpees) / distances were also observed on the track. This demonstrated some flexibility in this workout (to be exploited next week).
– Run 2 miles back to parking lot for COT.
Moleskin:
– All the PAX put in a great effort today. Everyone seemed ready to take a seat in the COT and was slow to get up for Ball of Man. Looked to me that the workout got the job done.
– The idea on the track was to not go all out, but to run at your prescribed training pace. Regardless, Haggis, So-PA, and Bratwurst tended to lead the pack although the rest of the PAX were not far behind.
– There was general consensus in the COT that this format was good for future Devil’s Turn workouts. The flexibility of the track work is a definite draw and the format keeps the PAX together for more of the 2nd F effect.
– While the PAX did great on the track work, YHC did a poor job of having the lap time for each runner. Expect this to be improved in coming weeks (I have some ideas).
-There was also some confusion on the meeting location. Here is the address that will be included in future Pre-blasts. The parking lot is across Bevington Place from Starbucks @ 6432 Rea Rd Charlotte, NC 28277
– Here is a rough format for next week. Sound off in the comments to agree, disagree, or propose anything else.
1) 5:15am 4-mile Option: Run 2 mi to school, 15 min of boot camp, Run 2 mi to COT
2) 5:15am 6-mile Option: Run 2 mi to school, 400m intervals, Run 2 mi to COT
3) Depending on interest – 5:00am 8-mile Option: Run 4 mi ending at school, 400m intervals, Run 2 mi to COT
Ok, the Bee is going to hijack Devil’s Turn again this week. This time I cleared it with the Q’s though. So it’s legit!
Same as last week, let’s start at 5:15 am (4-milers start at the same time) from the parking area at the Four Mile Creek Greenway (across the street from Starbucks and Trader Joe’s at Bevington Place and Rea Rd.).
Run 2 miles to South Charlotte Middle School (site of Death Valley) – see directions included below.
Use the running track for the following proposed workout. For the 4-milers, the workout is optional since this will be distance in addition to the 4-mile route. In fact, all the track work is optional as each PAX can choose their own speed for the goal of 8 times around the track (2-miles).
– 400m (1 lap) at applicable pace (individual PAX choose their own pace from Bratwurst’s calculator)
– 2 minute Recovery
– 800m (2 laps) at applicable pace
– 2 minute Recovery
– 1600m (4 laps) at applicable pace
– 2 minute Recovery
– 400m fellowship lap before heading back
Run the 2 miles back to COT
Before posting, get your target pace for each of the distances from Bratwurst’s online calculator. The goal of each of the distances is to run them at your prescribed pace and not faster. http://www.runbayou.com/jackd.htm
Here is the proposed path to get to S. Charlotte Middle school from the Greenway parking lot:
13 men rolled out of the fartsack and started the week with a strong downPAINment at the Foxhole. As promised, there was no running in this morning’s beatdown (only limited mosey’s for changing location). However, be careful what you wish for. When there is no running, there is more time for serious application of pain!
The Thang:
Mosey to adjacent parking lot for warm-up COP
– SSH x 30
– Forward lunges x 20
– Mtn Climbers x 20
– Backward lunges x 20
– Carolina Dry Docks x 20
– Side lunges x 20
– Merkin jacks x 20
Center of Field for real deal COP
Round 1:
– 20 Merkins
Round 2:
– 10 Merkins
– 20 2-hand swings
Round 3:
– 10 Merkins
– 20 2-hand swings
– 20 goblet squats
Round 4:
– 10 Merkins
– 20 2-hand swings
– 20 goblet squats
– 20 burpees
Round 5:
– 10 Merkins
– 20 2-hand swings
– 20 goblet squats
– 10 burpees
– 3 turkish get-ups each side
Total 80 merkins (including warmup), 80 2-hand swings, 60 goblet squats, 30 burpees, 6 turkish get ups
Bucket brigade:
– all KB in a pile
– everyone line up and first person picks up the first bell and passes it down
– each person does an upright row and then pass to next person (moans heard as Mighy Mites bowling ball made its way down the line)
– continue until all bells are at the other end of the line
– plank when complete
Audible called by special request of The Worm:
– PAX plank shoulder to shoulder
– pass all KB under the tunnel of love to the other end
– Rinse & repeat the other way (groans again when Mighty Mite’s KB came through)
6 Minutes of Mary
– LBC w/ KB above head x 30
– Dolly w/ KB press x 30
– Rosalita w/ no KB x 40
– Protractor called by QiC
– Cumberland County Viaduct x 20 per side (the PAX were so quiet at this point YHC lost count – there could have been 22 or 24 on one side, sorry if you are now lop sided)
– Mason Twist w/ KB x 20
– In honor of Big League Chew, 10 reps on your own of the Dolly-Flutter-KB Press (crowd pleaser)
Mosey up to the playground for AMRAP pull-ups for 4 minutes
Mosey to COT
Naked Moleskin:
– After Sunday’s training runs preparing for Thunder Road, YHC thought it would be a nice change of pace to do a “no running” version of Foxhole for those who don’t like running and those feeling a little burned out after long miles. It was a nice change of pace but YHC quickly learned that if you are not running, your other muscles get brutalized instead. But that’s why we are out here, right?
– After being an FNG at Stonehenge on Saturday, Grass Stain made his second post 2 days later at the Foxhole! I like the intensity! At 22, he has displaced Mighty Mite as the war baby in the PAX. Keep posting brother, we need you to keep Mighty Mite honest!
– There was only limited mumble chatter in the PAX today. It could have been the late night NFL game last night or Round 5 of the real deal COP, but things were quiet in the gloom this morning. The one exception was in COT when the PAX made a ruckus to show the Fitness Connection folks we can cheer too (and for much less than 50 bucks a month).
– Look out for Mighty Mite, Soft Pretzel, and Wingman taking commmand of the Foxhole in coming weeks. I see some serious pain in store for the Sons of Ballantyne.
Announcements:
– Young Life mud run
– F3 Nomad – on Sundays
– New Friday workout – Joust
– etc. etc. – see your weekly email for details
– over and out
5 of South Charlotte’s brave stepped out into the gloom in this week following the BRR to get in some miles and dabble with some speed work on the track. It was good for 2nd F and good for building on some speed looking forward to Thunder Road.
The Thang:
– Start at 5:15 am from the normal parking area at the Four Mile Creek Greenway (across the street from Starbucks and Trader Joe’s at Bevington Place and Rea Rd.).
– Run 2 miles to South Charlotte Middle School (site of Death Valley).
– Utilize the running track for the following optional Farlek workout
– 0.5 mi (2 laps) at “hard” pace (individual PAX choose their own pace)
– 0.5 mi (2 laps) at fellowship pace together – catch breath
– 0.5 mi (2 laps) at “hard” pace
– 0.5 mi (2 laps) at fellowship pace together – catch breath
– Run up to parking lot
– 0.5 mi at hard pace until turning onto Rosecliff
– Run the 1.5 miles back to COT
Moleskin:
– After Tiger Rag introduced us to lands unseen to the east, YHC thought it would be good to build on this and throw in some track work at S. Charlotte Middle School. The PAX enjoyed stretching their legs on the track. Perhaps this type of speed work can be worked into the Devil’s Turn rotation from time to time.
– Speaking of Tiger Rag, he and Dolphin were conspicuously missing from the PAX this morning after hinting they would join us. Perhaps it was a relapse of BRR trauma, maybe it was just blatant fartsacking, but we did take notice of the absence.
– At COT, my watch said we covered a total of 6.35 mi today. The 2 mile warmup and cool down were nice bookends to the speed work.
– Welcome Zip-a-Dee to Devil’s Turn. Great work and I hope we see you out regularly. I bet it was refreshing for you to be able to talk again after the silence of yesterday’s workout. Also, welcome to Out Cold (YHC’s father-in-law) visiting from out of town. He was war daddy today and he and Bratwurst left the PAX in the dust on the run back to COT. The man’s a beast.
– Thanks to Bratwurst for the tips (and website) for the pace to run the intervals. The expertise is much appreciated and it is inspiring to have some smoke boots in our midst.
Announcements:
– F3 golf tomorrow at Emerald Lake Golf Club in Matthews
To build on Tiger Rag’s hijacking of the Devil’s Turn, I propose the following for the September 12 running of the 6 mile version.
Start at 5:15 am from the normal parking area at the Four Mile Creek Greenway (across the street from Starbucks and Trader Joe’s at Bevington Place and Rea Rd.).
Run 2 miles to South Charlotte Middle School (site of Death Valley).
Utilize the running track for the following optional Farlek workout
– 0.5 mi (2 laps) at “hard” pace (individual PAX choose their own pace)
– 0.5 mi (2 laps) at fellowship pace together – catch breath
– 0.5 mi (2 laps) at “hard” pace
– 0.5 mi (2 laps) at fellowship pace together – catch breath
Run the 2 miles back to COT
4-mile option – Start at 5:30 am and run to South Charlotte Middle School and back
Here is the proposed path:
82 men including 7 FNG’s and one of Metro’s finest took to the fields and parking lots of South Charlotte Middle School to put in some manual labor in the fields and swing some iron on the asphalt. The PAX proved they are no strangers to hard work and at the Lord’s Prayer during the Ball-of-Man, all had a satisfied look of a hard day’s work (and it was only 8:05 am). Here’s how it went down.
The Thang:
7:00 am – Time for COP – Zip-a-Dee lead:
– Count off by 3’s
– Side Straddle Hop x 30
– Merkins x 25 – hold it
– Peter Parker x 25 – hold it
– Parker Peter x 25
– Group 1 with Zip, Group 2 with Honey Bee, Group 3 with Far Side (Switch Q each 15 min)
Workers in the Field (Zip-a-Dee):
Zip Group 1 – Mosey from the Pavilion (parking lot / bathrooms) down the maintenance trail circling the 1st baseball field (1/4 – 1/3 of a mile) to the bottom where all 3 ball fields converge.
– Partner up, size does not matter but recommend thoroughbred’s synch up with Clydesdales.
3 pain stations
– Rail work – supine pull-ups AMRAP style (As Many Reps As Possible)
– Bleacher work – Dips AMRAP
– Bleacher work – Derkins AMRAP
– Partner “A” performs said exercise while Partner “B” runs up the walk to the Pavilion, up 4 flights of steps (10ish) and back #reverseP to relieve Partner “A”.
– Rinse and Repeat until all 3 said exercises are completed
– Plank when complete
– Indian Bear Crawl up the walk, up the handicap ramp and home to the Lot/Pavilion.
– Peoples Chair 1 minute
– Peoples Chair 1 minute+ 30 air presses
Zip Group 2 – This group was eager and HUNGRY and demanded to be lead over the river and through the woods to the playground at DaviePark. And so we went.
– Mosey through the woods to the playground
– Partner up, size does not matter but recommend thoroughbred’s synch up with Clydesdales.
3 pain station
– Pull-ups AMRAP style (As Many Reps As Possible)
– Dips AMRAP
– Derkins AMRAP
– Partner “A” performs said exercise while Partner “B” runs around the parking lot and back to relieve Partner “A”.
– Rinse and Repeat until all 3 said exercises are completed
– Plank when complete
– Backtrack through the woods home and back to the mother ship.
– Peoples Chair 1 minute
– Peoples Chair 1 minute+ 30 air presses.
Zip Group 3 – Same as Group 1 because Q-Z didn’t want to hear from corporate (Tiger Rag) about disclaimers & waivers etc…. Turned out to be a good call because Miss Kitty was quite mouthy as it was only to be silenced with a helping of burpees.
Speedy Delivery (Far Side):
– Mosey to football field for 1/4 mile run with mix of kareoke, backwards running and sprints.
– Line up in the end zone for 100yd run with three stations to stop at and do 5 merkins at each station, sprint all the way back.
– Rinse repeat with 5 berpies on the next circuit.
– 4 corners for pusho rama, circle up in the corner of the end zone, do merkins in cadence run to next corner:
– diamond x 8
– wide arm merkin x 8
– stagger arm, right hand high x 8
– flap jack x 8
– line up along sideline for standing broad jump burpies for 25 yds, run to the opposite side of the field and sprint back.
Swinging Iron (Honey Bee):
Grab a Kettle Bell of desired size and mosey around school to the site of the Musical KBata (30 sec exercise / 15 sec rest)
– Station 1: 2 hand swings
– Station 2: Clean and Press (switch hands each time)
– Station 3: 1 hand swings (switch hands each time)
– Station 4: Goblet Squats
– Station 5: Figure 8
Rest 1 min then Rinse & Repeat
Return to parking lot with your KB and partner up for farmer’s carry / catch me if you can (as always, KB size matters)
Partner 1: Farmers Carry
Partner 2: 5 Merkins and catch partner
Flapjack until team runs around whole parking lot
Return KB to the pile and do Sumo Isometric hold with shoulder press until all groups assembled
Once all PAX rotated through each of the 3 Q’s, Zip-a-Dee led in 6 Minutes of Mary
– Flutter x 30 (head fake for dolly caught many PAX off guard)
– Hold it 6 inches
– Dolly x 30
– Hold it 6 inches (with a SLOW 10 count by Abacus)
The Naked Moleskin:
– All 7 of the FNG’s (Glitch, Baja, Pi, Kenny G, Tweezer, Tommy Boy, Slicker) tore it up out there. Nice job brothers! Bratwurst gets the prize for most EH’s to one workout of all time with 4 of the 7 today. I hope to see the locals in the gloom again soon. For Pi and Kenny G who were in town from Savannah, start up a branch there brothers!
– Zip-a-dee: I should obviously take some heat from Mary and forgetting the difference between a flutter and a dolly and the PAX definitely was quick to point it out and didn’t let up. I guess that’s what I get for doing so much chirping during the week. All in all it was a fantastic turn out and the PAX performed like the beasts that they are.
– Agony joined us from Metro today. Welcome to the South side brother. Thanks for coming out.
– The Lord’s Prayer was a nice ending to take us out in the ball-of-man. Thanks TR for the idea for the new convergence tradition.
– From all 3 Q’s: It is always an honor and a privilege to lead such a strong group of men. Iron sharpens iron! Aye!
Announcements:
– There was an orphan Kettle Bell left at the end. It had red tape around the handle in two places. See TR’s tweet with picture from today to claim it.