At 4:45 am, one man stood alone in a parking lot. He started to run.
At 5:00 am, one man stood somewhat sweaty in the same parking lot with another man named Wild Turkey. They started to run.
At 5:15 am, two men stood in the parking lot with four more (Haggis, Stone Cold, Horse Head, and Turkey Leg). They all started to run.
At 6:15 am, four men stood in the parking lot and disbanded.
At 6:23 am, two men sauntered in late and disbanded. (Cobains from Haggis and Honey Bee…)
That is pretty much how DT went this week.
The Moleskine:
– Attendance was down due to the movie production of the story of BOG and Hardhat going on at the Swift AO. Hopefully all went well in that endevour.
– The Hairball household has come down with the plaugue or some similar ailment which forced the one man 4:45 run. Hopefully everyone is ok.
– Bratwurst suggested a safer Danger Zone which removes the sidewalk of trepedation from the route and replaces it with a Bevington, Elm, 51 route to get to the corner of 51 and Rea Rd. It was tested today and passed. It is ~1.25 miles to the Danger Zone start so the timing of the return trip just needs to be calibrated.
– Turkey Leg is fast.
– There was way too much optimism with Haggis out for 6 weeks. He made up for it today with many exclamations of pain and torment during the run.
– Stone Cold is running strong again. Great to see both the offical hair style and official shirt color sported today. #DTthoroughbred
– Horse Head is back to running! Very good to see him back. It was a reminder how long he has been out when he wondered what is the “Danger Zone.” Welcome back and hopefully you enjoyed what it has to offer.
– Wild Turkey showed up early to get in the extra miles for Ragnar training. He came to party and set a stout pace for both the warmups. It seems like you are ready brother.
Great time guys!
With Kiawah now 12 weeks out and many other events on the proverbial doorstep, some among you are looking for more miles. Well at Devil’s Turn, we aim to please.
For your pleasure, there will be 3 options to pound the pavement this week. All meet at the greenway parking lot at the corner of Rea Rd. and Bevington Pl.
Option 1 (4:45 am): Run a 15 min out and back going west on Bevington Pl.
Option 2 (5:00 am): Run a 15 min out and back going east on Bevington Pl.
Option 3 (5:15 am): Run north on Rea Rd, across 51 and cycle between Colony and 51 on Rea Rd returning to the start by 6:13 am (standard Danger Zone route)
Obviously, these options can be combined as desired to create a lasting mark on your fitness level.
Note that Medtronic will be at Swift AO at 6:15 am to capture the story of BOG and Hardhat. Some PAX will be needed to recreate that event.
3 men showed up for impromptu extra mileage. One continued to the track to do his own thing (JRR Tolkien). The others (Gumbo and YHC) returned to greet the PAX. However, were a little late and barely got back in time.
After some incoherent babbling about the plan for the day, 23 launched off into the dark to head to the track for 60 minutes of unrelenting tempo pace.
During the warmup, some of the PAX were remarking that the warmup was no longer a social gathering where the legs were gently warmed to running speed before cranking up the speed at the hill. Now it seems there a bunch of bad arses out there pushing it from the word “go”.
I think this means people are nearing their final state of readiness for the thing they call BRR. Congrats men, you have trained hard and it is paying off.
This will be a short Backblast due to the fact it has all been said. You are ready!
21 men (yes, 21) arrived at #F3DevilsTurn to run the hills of Piper Glen. We have officially entered the 2 months a year that Devil’s Turn enjoys some widespread popularity. The rest of the year, well, let’s say it enjoys tweener (not fully A51, not fully SOB) step child status. However, in the lead up to BRR, this is our hay day and we will relish it.
The plan was simple, run the apartment loop (north on Rea and left into the apartment complex circling back to start), then south on Rea to complete a 1 mile warm-up. After the warm-up, take the pace to ~ marathon pace and hold it there the rest of the workout which meanders through the Piper Glen subdivision. As said in the #disclaimer, it would be nice to say we have not lost PAX in Piper Glen, but sadly, that is not the case. Chalk was applied at turns to combat the possibility of losing PAX and yesterday it actually worked. All emerged from Piper Glen safe, but not necessarily unscathed.
The morning was hot at 77 degrees and 99.9% humidity. The hills of Piper Glen were brutal as always. That didn’t stop the PAX from attacking the hills with ferocity. Due to the format and the varied paces, there tends to be limited interaction between PAX once the warm-up 1 mile is complete. If you were one of the lucky ones to fall into a pace group, consider yourself lucky to be able to share the pain with your group. Even if you were solo in the hills, that is great training for races where the inner demons start coming out and telling you how nice it would be to be strolling on a beach at sunset with a Mai Tai and the complete cast of Baywatch frolicking in the surf around you. Your demons may differ, but you get the point…
None-the-less, it was great training for BRR. Thank you all for coming out and pushing yourselves. In September, your body will thank you for the preparation.
Announcements:
– Sign up for golf and sponsor a hole by contributing to Wingman’s fund
– F3 Dads / SOB Dads is at the Bull Ring in Ballantyne this weekend at 9:00 am – Muppet has his VQ
– Check out Cole Regulates on Youtube for Runstopper’s son’s hiking of the Appalachan Trail (the whole thing)
– Kiawah 1/2 Marathon / Marathon is in December, search the F3 site for the way to sign up for $55 – do NOT sign up on the race site
17 men made the questionable decision to post at Swift this morning with YHC at the helm. After the taxing Yasso 800’s in 100% humidity, I am sure a few wished they didn’t. We all were stronger for it though.
Luckily Bratwurst left explicit instructions complete with 3×5 card talking points in case YHC thought of screwing something up. They were followed to the letter (mostly). It is safe to say that he did not intend for one of the warm-up exercises to be B-skips with flapping arms. Just had to throw that one in for some levity to an otherwise very serious workout plan.
The general order of events was to run the 1 mile warm-up out to the bull ring, do some dynamic stretching (where the arm flapping occurred), then run 800 meter repeats at I-pace until time is called. These can also be referred to Yasso 800’s where you run your marathon goal time except in minutes for the 800m. The idea is if you can complete 10 rounds of 800m at this pace, you are fit enough to run a marathon in that time in hours. In other words, run your 800m x 10 at 4:00 minutes each time and you are fit enough to run a 4:00 hour marathon.
Time this morning did not allow for anyone to run 10 rounds (although Mudflap and Citgo got in 8). Most were in the 5 – 7 lap range when time was called to return to COT.
As already stated, Mudflap and Citgo were on fire out there today. Mudflap didn’t even seem to slow down on the “rest” period. Machine. Citgo was staying within sight too.
Muppet set a new PR in the 400m, 1/2 mi, 1km, and 1 mi today. That’s the #Swift effect right there! Great work getting after it!
Haggis displayed intensity on the final 200m of each lap grimacing and laying down some fast times. Bunker even tried to catch him on the final lap, but it was no use. Few are able to catch a grimacing Haggis.
Everyone pushed it out there today and for sure felt the effects the remainder of the day. It was great to suffer with you guys. That’s what its all about.
Announcements:
– Come to #SOBDads this week at the Bull Ring. It is Muppet’s VQ!
– Give golf money to Wingman. After making it rain on his counter, he will then sponsor a hole with it in the name of SOB’s everywhere.
9 dads, 1 single man (what?), and 16 kiddos showed up for the first #SOBDads Pool Times. Before the pool fun could start, a workout had to be executed to make it true F3 style.
Here’s how the workout went down:
1) Disclaimer: water dangers, pool floor will mess up some toesies, no lifeguard, yada yada yada I imagine the 2.0’s were hearing something like the Peanuts teacher voice at this point.
2) Enough of that, we moved to the field and Danica led us through the playground (Dads too).
3) Converge at the bench, Tiny Dancer lead us through a second round. This time Dads opted out.
4) Once everyone finished, time for a lap around the park complete with dangerous rocky crossings and such.
5) Come back to the grassy field for a COP. SSH x 10, Good Morning x 10, IW x 10, and kiddy curls x 5 (way harder than it sounds)
6) Circle up shoulder-to-shoulder and sit down. A bucket of ice water is moved conspicuously toward the outer extent of the circle. YHC begins the instructional for a game called drip, drip, dunk. It is much like duck, duck, goose except for a cup of ice cold water is dripped, dripped, and … you guessed it emptied on the unlucky person. A game of chase ensues and the next person gets a chance to drip. This continued for some time ensuring everyone had a chance to be shocked by the cold water.
7) It was then time for the kids dreams to be realized. The dads lined up on one side and the kids on the other. One at a time, the kids got a cup full of water and could choose their victim from the line of dads. The 2.0’s were very inventive in their methods of inflicting chills to the dads. Funny stuff.
8) It was then time to practice for the NFL Play 60 coming up on July 23. We set up cones in 2 stations for the kids to run a quick post route and catch a football thrown by the dads.
9) The next football inspired station was a chalk obstacle course. Many were timed but YHC was not able to discern the winner due to lolly gagging with snacks in the shade.
10) Once everyone had their fill of the football stations, it was break time until the pool opened. There were waters and snacks available and a shady tree to hang out under. It was a nice break.
11) Boom! 10:00 hit and it was pool time! Everyone filed in and fun was under way.
The Moleskine:
– Mad props go out to Mario who, not having a kid, still showed up and had a great time with us dads. The man is awesome. YHC still hates you due to your young leg tendons, but mad respect at the same time. He even showed up on his motorcycle which is also pretty cool.
– Thanks go out to Thin Mint who contributed a large box of snacks to the festivities which featured flavor blasted goldfish for goodness sake. Flavor blasted! Needless to say, they were a big hit. Thanks!
– Thank you to all the dads who came out today and have come out to F3 Dads so far this summer. I know it means a lot to our kids. Even though the 2.0’s may sometimes pretend it’s not “cool”, they dig it. Thanks for being great dads!
Next week’s #SOBDads is at the Bull Ring. Q is either Tolkien, Wild Turkey, or Muppet. I am getting mixed reports. Regardless, prepare for fun and show up at the Bulls at 9:00 am on Saturday!
This week #F3Dads Ballantyne (#SOBDads) will meet in sunny South Carolina for a different sort of workout. It was decided by the #SOBDads board that it would be a good idea to mix things up a bit to usher in the hot and vacation filled month of July. This is that workout!
At 9:00 am Saturday July 9, the #SOBDads will convene at Honey Bee’s Neighborhood Park / Pool for a workout and some games in the water. The workout should last 45 min and the pool times another 45 min. Once the coordinated activities are complete, we can stay around and swim for a bit until the Saturday pool rush hits. See below for the pertinent details.
Where: 4021 Granite Circle, Fort Mill, SC 29707 Map (if you get there and don’t see the pool parking lot, keep driving around the circle until you find it – Google is acting funny)
When: 9:00 – 10:30 am Saturday July 9, 2016
What: 45 minute #SOBDads workout / 45 minute pool times
What to bring: Swimwear already on, sunscreen already applied, any pool paraphernalia (goggles, floaties, towels, etc) can be dropped off at the pool area prior to the beginning of the workout.
A word of caution: Even though F3 workouts would not be complete without an element of danger, we will be around a pool with kids. You are responsible for your 2.0’s and there is not a lifeguard on duty. Bring whatever Power Rangers / Barbie flotation devices and/or pink sparkly goggles you or your 2.0’s may need to feel comfortable in the water.
I hope you and you 2.0’s can make it. Please comment below or email jlevins9@hotmail.com if you are coming to get an accurate idea of attendance.
Overview of July – August events for #SOBDads
July 9 – Honey Bee – F3 Pool Times
July 16 – JRR Tolkien
July 23 – NFL Play 60 at Panthers Practice Field
July 30 – Wild Turkey
Aug 6 – Bratwurst and Howie
Aug 12-14 – F3 Dads Camp
18 men accepted the challenge levied the night before. Could 3 laps of the #LC aka The Hillz be completed in one running of #F3DevilsTurn? Would anyone collapse from exertion? Would Strange Brew keep his shirt on? Read more of this very very late backblast to find out.
The route of the day was to go north on Rea Rd navigating the jagged although partially repaired sidewalks to where 51 intersects. We then proceeded further north before turning left into Five Knolls subdivision which also has a road of the same name. Five Knolls Dr. is a one mile out and back which ends in a cul-de-sac. It is a perfect hill route to see and be seen while experiencing appreciable pain.
On Wednesday night, the challenge was levied that 3 laps could clearly not be completed (with Strava record evidence) in the 1 hour workout. This would mean 8+ miles at 7:24 min/mile pace. This may sound manageable to some. However, factor in the 0 warmup and significant hills on the route, and it becomes a challenge.
Everyone meant business this morning and after the disclaimer and the “you may die” speech was complete, we took to the streets at respectable pace.
There were 4 in the lead pack making a run for glory. There was Frazier, Hairball, Beaker, and Bunker all vying for the legend status. Haggis was nipping at their heels while simultaneously trying not to blow out a calf or leg tendon.
Frazier and Hairball completed the 8 miles in the allotted time. Beaker and Bunker were very close and Haggis completed it but arrived at COT late and was disqualified.
Everyone else not crazy enough to try for a full 3 laps still experienced the pain of the steep incline going out and the gradual grind coming back on Five Knolls. BRR training is in full swing and the #LC is a great place to lay down some hilly miles.
Welcome Muppet to Devils Turn. Word is that Haggis used his Scottish sales tactics to lure Muppet into posting. We are glad you did brother! A long run on those kind of hills is quite a way to start at DT and you did it with a smile. Strong!
Thanks for running guys! It makes the pain much more bearable.
Announcements:
– No F3 Dads this week due to 4th festivities
– Sign up for F3 Golf, it will be fun
Long, long ago (March 3) Hairball introduced us to a little gem called the #LC aka The Hillz. It is time to return and try again for greatness.
The word on the street is 3 laps cannot be completed. There is tale of it happening once but without a Strava record, it didn’t happen. So the gauntlet has again been thrown.
The following instruction was copied from Hairball’s original proposal of this route. See you in the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am.
Head north on Rea across 51, switch to left side of Rea. Take 3rd Left on Five Knolls Rd. Head down (and up) Five Knolls til you hit the dead end, about face back to Rea. One lap from the corner of Rea/Five Knolls to the dead end and back = 2 mi. Repeat as many times as possible and head the 1.1 mi back down Rea.
Here’s the breakdown, including the run to Five Knolls, and the return run back:
◾1 lap = 4.2mi (Avg. pace to complete in 60 mins = 14:17/mi)
◾2 laps = 6.2mi (9:40/mi)
◾3 laps = 8.1mi (7:24/mi)
Adjust your laps accordingly to get back to the start by 0615.
Map for the visual folks: https://www.strava.com/routes/4257146
14 men and 19 2.0’s showed up this morning for the first ever #SOBDads / Area 51 #F3Dads Community Service Day event. The goal was to help clear brush along the historic Great Philadelphia Wagon road, repair a washed out gravel road, and clean signage/lights on the way to the Dairy Barn. With 33 strong, we put a large dent in that project. Read on for some highlights.
Caitlin Anderson (Anne Springs Volunteer Coordinator) greeted us and gave us our assignments. She had arranged a truck load of tools and a large flat bed trailer for our task. We were divided strategically into 4 groups, the brush clearing in two directions (2 groups), dirt shoveling, and sign cleaning. Ready…Break.
The tools were put to good use and a flurry of activity began. In fact, the trailer turned out not to be sufficient for the quantity of debris we were producing in the clearing operation. We soon spilled over into the adjacent field to pile debris. Caitlin reassured us there is a crew coming Monday who can pickup where we left off there.
Strange Brew, Wingman, Market Timer, and Paper Jam organized a crew moving North from the trailer clearing brush along the fence line with many small hands furiously clipping brush with them and dragging it back to the trailer/field. At times it looked like it could be Christmas time with all the evergreen shrubbery these guys were producing.
Mr. Brady, Teddy, Frasier, Turkey Leg, and one other (sorry didn’t get your name – Q-fail) headed South along the Philadelphia Wagon Road clearing underbrush along the way. The piles of brush this team produced were impressive. They were well organized with brush dragging operations to complement the aggressive cutting activities.
Soft Pretzel and Tuck first started the dirt removal and redeposit task at the central road. There was a large washed out area on the gravel road which had deposited on the concrete in a low area below. The task was to return the dirt to its rightful place on the hill. SP and Tuck were eventually surrounded by an army of 2.0’s who seemed to enjoy the hard labor’esque feel of this task. By the end, the concrete road was visible and the gravel road smooth thanks to the effort of these many hands.
Wild Turkey led a team to clean every sign on the way back to the Dairy Barn. After seeing the little hands swarming a few of those signs, I am sure the signs are now sparkling all over that campus.
Bratwurst was a bit of a floater out there working some on the South team and then contributing greatly to the dirt shoveling. He was then conscripted into using his metal bladed weed eater to clear out along the fence which worked like a charm.
It was also lucky that Eagle Eye (Teddy) was with us today. When “the one other” (sorry again) got ready to leave, he found that he had lost his keys somewhere in the woods he had just been clearing. Realizing it was a needle in a haystack situation, several PAX began combing the woods to find them. Not more than 2 minutes later Teddy exclaims, oh here they are… What are the odds? Just glad that ended so quickly.
Probably the best thing of the day was that there was not one idle hand in the group. All Dads and 2.0’s took on these jobs with determination. Work continued the full 1.5 hrs with no complaints (it even extended a bit past with no uprising). Caitlin was surprised at the end when all her tools were neatly packed back in the truck the way they started. Just plain awesome guys! Proud to be part of this group even more.
After the work was complete, Caitlin brought her horse, Star, from the adjacent pasture for the kids to pet and sit on. This was a nice treat for all the hard work. She stayed around after for a while to ensure everyone got to sit if they wanted to.
After a COT, the crew was disbanded. Those that had time traveled over to the Nature Center for a picnic lunch with the M’s. Those that had other engagements were thanked profusely.
The picnic was complete with soccer, football, crafts in the Nature Center, wading in the Lake, and walking on the swinging bridge. After the hard work, the kids were still going strong at the picnic and seemed to really enjoy themselves.
Thanks to all of you for making this Community Service project a success. Not only did we make a big difference in that section of the Wagon Road, we had a great time, and showed our kids how we can help the community. These are some of the things it takes to be an #F3Dad. #proud