8 PAX broke new ground at #F3daVinci and conquered the sleeping giant #TamarronBurgundy, a significant hill that was lying in wait near the dV AO (#Murderwho?). We welcomed back recent FNG’s Practice? and Escobar, who triumphantly returned for their 2nd posts against their better judgement. Fire Hazard was not present.
The Thang
Mosey to fountain at Southwest corner of Ardrey Kell & Rea Rd intersection for COP:
Starting at the COP fountain, there are 10 office buildings in a row that face Rea Rd. Mosey South parallel to Rea Rd. At end of 1st building do 1 burpee. At end of 2nd building do 2 burpees. And so on, all the way to 10th building (55 total burpees). Plank for the 6.
Mosey South on Rea Rd. to Landen Meadows subdivision.
#TamarronBurgundy (new Strava segment on 6.7% grade hill)
Mosey back home using Ardrey Kell, planking a few times along the way for the 6.
Moleskine
Announcements
Sign up for the F3 South Charlotte Christmas Party and sign up for Joe Davis Resolution Run. Seriously, sign up for these things.
2 PAX for 2 miles, 3 F’s and 4 laps of a 10 station circuit at da Vinci this week.
The Thang
COP: SSH x 20 IC, IW x 20 IC
Circuit x 4 laps
5 minutes of Mary. Traded off exercises w/ Nutter Butter.
Naked Moleskine
1 benefit of a small workout is you get the opportunity to get to know PAX on a deeper level. Nutter Butter and YHC had that opportunity this week and it was great. Thanks for coming out, NB. And thanks for the meaningful take-out.
11 men gathered in perfect weather conditions to race themselves at an AMRAP course at The Maul. Then the most random thing ever happened.
The Thang
Mosey to front of movie theater for COP, with high knees and but kickers on the way:
Dry-run through 0.58 mi AMRAP course to point out pain stations, then hounds were released. All PAX completed 2 laps after the dry-run.
AMRAP (As Mauly Reps as Possible) Course:
Meet back at start of course at 6:05. Mosey back home, doing switchbacks around the trees on the way.
Circle up in plank position next to theater. One man does 10 merkins, followed by the man to his left. All hold plank until everyone has gone.
3 minutes of Mary
Moleskine
Announcements
A tenacious twenty men posted at Rebel Yell to knowingly or unknowingly support YHC on his 1-year anniversary of returning to F3. A total of 366 merkin-based exercises were called during the 45-minute workout to commemorate the 366 days that have passed since YHC’s decision to take the red pill and become better.
The Thang
Circle up next to movie theater for 6 very slow tempo merkins.
Mosey to grass at Stonecrest entrance on Elm (across street from Murderhorn entrance).
Diamond Jack Webb
Suicidehorn
Slap Happy
Mosey to main road that cuts through Stonecrest, near large hill.
Ascending Curb Crawl
Mosey back to parking lot for COT. For those of you playing along at home, that was:
Skin of the Mole
YHC really appreciates the men that made it out this morning to help celebrate. You (and others not present) have made YHC stronger over the past year and have pushed YHC far beyond where YHC thought possible. Not only that but the memories and friendships made in just one short year are priceless. YHC can’t thank you guys enough for the positive and lasting impact that you’ve had on YHC’s family.
Mario was strong as ever this morning, leading the way on Suicidehorn and the dreaded ascending curb crawl. Brisket, Bucky, Mic Check and Wild Turkey helped push the pace on Suicidehorn. Well done, men. Great to see Busboy after a year-long layoff. Keep posting. Congratulations to those that gutted through all 366 merkins that were deviously called this morning. YHC wasn’t sure we’d have enough time to get them all in but we kept the pace moving and got them done, just under the wire. It wasn’t fun and it wasn’t pretty, but at least it’s over and we’re sharper.
Announcements
16 bad mother Tuckers posted at Stonehenge, consistently recognized as being one of the top three (including F3 Dads) workouts on Saturday morning in the Ballantyne area. Today it was definitely top two, with da Vinci closed for the Day Zero Memorial Day convergence. Speaking of which, T-claps to JRR Tolkien, Mario, Cheddar and YHC for doubling down and representing SOB Land at the convergence. It needs to be said that Tolkien wore a 20 lb vest through the entire DD, after running over 40 miles already this week (with Mt. Charlotte on tap for tomorrow morning). #Beastmode. The shovel flag was planted with glee, coupons distributed, and we were off.
The Thang
Mosey to parking lot behind Courtyard Marriott for COP:
Mosey to Snyder’s-Lance parking lot. Form 2 lines facing each other. With Tolkien’s therebands around ankles, shuffle sideways down the lot in squat position. 30 steps IC in one direction, then 30 IC in opposite direction.
Line up on belly at bottom of Bagpipe Hill. AYG sprint up hill to bridge.
Mosey to putting green between Premier and Harris buildings for an animal migration. Traverse the road encircling the putting green, using only the following animal walks: bear crawl, crab walk, duck walk, frog leap (broad jump). Cannot repeat a walk you have already used. Mary while waiting for 6.
Mosey to corner of Ballantyne Commons Pkwy and N. Community House Rd., stopping halfway for some Al Gores while waiting for 6. Head South on N. Community House Rd., running switchbacks up/down the hills on West side of the road for about 0.4 miles.
Form 2 groups. 1 group stays on the West side of the road and the other goes to the opposite side. Both groups go North on N. Community House Rd. all the way back to Ballantyne Commons Pkwy, stopping at each tree for 2 burpees. 30 trees for 60 burpees. Mary while waiting for 6, led by Bunker, Gumbo and Overhead.
Back to Vine the fast way, stopping along the way for jump squats and then mountain climbers for the 6.
Thine One and Only Moleskine
The first several exercises this morning targeted the glutes, as YHC was attempting to get the SOB’s money makers ready for swim suit season. On a serious note, after a bout of knee tendinitis YHC is getting edumacated and learning how important strong glutes and core are for proper running form. We need to do more of this stuff.
Haggis, Mario, Bunker and One-Niner crushed the AYG sprint up Bagpipe Hill. Sorry if I missed anyone, as YHC was dealing with some oxygen deprivation. That was a theme for Haggis and One-Niner, who just destroyed everything I threw at them this morning.
The switchbacks down N. Community House Rd. were a real #crowdpleaser, and it wasn’t long before the refuseniks outnumbered the switchbackers. The grass was a bit slick, but Mario led the charge #likeaboss.
Did you guys know there are a lot of trees on N. Community House Rd.? Yeah, it’s true. How about that. Haggis obliterated the burpee mile, which was really less than half a mile but felt like 2 miles.
Overhead called his first exercise during Mary, and it was glorious. Well done OH. You are ready for your VQ.
Day Zero Double Downers: Mario, Tolkien, Cheddar, YHC
F3 Dads Double Downers: Tolkien, Bunker, Gumbo, Wild Turkey, YHC
Triple Downers: Tolkien, YHC
Thank you Wild Turkey, JRR Tolkien and Frehleys Comet for the opportunity to lead YHC’s first Stonehenge, an institution in the South Charlotte area. Let’s do it again sometime.
SYITG
-TUCK
This morning at Devil’s Turn, possibly due to some kind of clerical error, YHC Q-ed his first running workout. 15 other PAX arrived to see what would go wrong. The preblast promised new hills. Hills were delivered, courtesy of the #WhiteOak neighborhood. Whether or not they were new is a matter of experience. As it turns out, #WhiteOak is a very patriotic community. Full-sized american flags were planted at many houses, helping to usher in Memorial Day weekend. The hills helped usher in BRR training season and the humidity helped usher in the sweaty messes that we all became and i’m definitely over-using the word usher.
The Thang
Hill Repeat Course:
Mole Skinny
Announcements
With a mere 16 weeks remaining until the BRR, it seems F3 Nation has developed a case of hill fever. Hills are making their way into workouts everywhere these days (except KB workouts- those bros get altitude sickness). Your esteemed DT Q’s, HB and Bunker, must have also been suffering from some kind of fever when they agreed to let YHC Q this week. Perhaps they contracted One Niner’s whooping cough or took a spill like Mr. Bean. In any case, this is happening. Your regularly scheduled bald-headed beatdown will return next week.
Following in the recent footsteps of Hairball (#theLC) and Bunker (#theVillage), new territory will be explored. New for DT, at least. And yes, there will be hills. At 5:15AM tomorrow we will take down #WhiteOak. Bring a headlamp or domesticated raccoon.
9 SOB’s (including Hairball, who is an SOB since he frequents Devil’s Turn, an SOB workout) posted at The Brave after promises of new territory exploration. Doubting Thomas, I mean Tussauds, said it couldn’t be done, but he was too busy kicking tail at the D.C. Battlefrog to bear witness.
After a quick disclaimer and detailed explanation of what would take place (“exercise” using “gravity”, “our bodies” and “things along the way”) we ventured out into the great beyond, with a new moon and cloud cover to not light our way. Did we need headlamps? Yes. Did we bring headlamps? No. Why? Because #America. 9 of us departed, and after 4.4 miles and various obstacles, 9 returned, each on 2 strong American legs #nocankles. Take that, ISIS.
The Thang
Mosey across Johnston Rd and into Ballantyne Hotel parking lot. Immediate left onto path. Follow to tunnel that goes under Ballantyne Corp Place by the SPX building.
Tunnel
Relay race: Form 2 teams. Relay race from one end of the tunnel to the other, and back.
Ascending Curb Crawl: Line up on left wall of tunnel. Bear crawl to opposite side, turn and place feet on curb to complete 1 derkin, crawl back and complete 2 derkins, continue to 13 (91 total derkins). #crowdpleaser
Continue mosey on golf course paths to patio behind Calhoun building (next to construction site on N. Community House Rd.). Partner up.
Partner 1: Mosey to retaining wall between Calhoun and Everett buildings and muscle-up and onto each section of the wall as it stair-cases up. Run back to patio the long way around the building. Oops! construction site is blocking the way. Turn around and run around building again back to patio. Flapjack w/ partner.
Partner 2: Rotate between 10 depth jumps for height and 10 derkins using patio wall. Continue until partner returns. Flapjack.
Mosey to patio behind Everett building.
Partner 1: Mosey to circle path between Everett and Hayes buildings and bear crawl 360 degrees around circle. Run back to patio the long way around the building. Flapjack w/ partner.
Partner 2: Rotate between 10 depth jumps for distance and 10 incline merkins using patio wall. Continue until partner returns. Flapjack.
Mosey to patio behind Hayes building.
Partner 1: Mosey to circle between Everett and Hayes buildings and lunge walk 360 degrees around circle. Run back to patio the long way around the building.
Partner 2: Rotate between 10 jump-ups w/ squat and 10 CDD’s w/ feet on patio wall. No time to flapjack on this one. The main event awaits.
Mosey through Woodward and Met Life courtyard and across Ballantyne Commons Pkwy to steep hill on West side of N. Community House Rd.
Partner 1 runs up and down hill (carefully) while partner 2 performs burpees. Flapjack until 40 cumulative burpees are performed.
Mosey South to bigger/steeper hill on West side of N. Community House Rd.
Partner 1 runs up and down hill (very carefully) while partner 2 performs merkins. Continue for 4 minutes.
Mosey back to Vine ‘Merican Kitchen the short way.
Moleskine
Announcements
7 PAX from regions South and more South came together for what can only be described as a “workout”. 4.5 miles were covered and an F3 stamp was figuratively placed upon a shopping center the area signage refers to as “Promenade on Providence”. As we speak, crews are replacing the word Promenade with “Bloodbath”. Seems a bit reactionary but word travels fast.
The Thang
Mosey from shopping center to roughly halfway down Woodview Circle to the start of a steep downward hill (0.9 mi).
One-legged Burpee Hill Ladder
Perform 1 one-legged burpee, then run down hill to end of Woodview Circle (~300 meters). Perform 2 one-legged burpees. Run back to start for 3 one-legged burpees, and so on, all the way up to 11 (66 burpees, ~2 mi).
Mosey back to Promenade on Providence fountain area (0.9 mi).
You’ve been Benched
Form 2 groups.
Group 1: There are 8 consecutive benches on one side of the square. Perform 3 derkins w/ feet on 1st bench. Then 3 derkins on 2nd bench, run back to start. Derkins on 1st, 2nd and 3rd benches, run back to the start. Etc, etc, until you reach 8 benches (108 derkins total).
Group 2: On opposite side of square, same concept as group 1, but with 2 explosive lateral step-ups (each leg) instead of derknis (72 total each leg).
When done w/ one side of benches, flapjack to the other.
Quick Tour
With only a few minutes remaining, YHC decided to bring the PAX by two site features that could potentially be used in future workouts.
Moleskine
Announcement
Indian Land convergence – Sat, 4/16 @ 6aM @ Indian Land ES
12 badasses posted to The Brave despite heavy rain and Spring break and were richly rewarded with 5.5 miles of new hills (580 ft elevation change, 22 minutes spent climbing) and a promising new playground pain station.
After the hundreds of workouts that have transpired at the Ballantyne Corp Park AO, finding new ground is increasingly difficult. For a while YHC has had his eye on a neighborhood about a mile from the launch point. After revisiting yesterday, YHC realized that this uncharted territory was a home run waiting to happen. Route
The Thang
After a quick disclaimer, mosey directly to Ballantyne Commons Pkwy. No time for COP today, and no, we’re not headed to the parking deck. Mosey West on Ballantyne Commons Pkwy, up Ben Nevis, stopping at each side street for 10 merkins. Our destination this damp morning was the intersection of Ballantyne Meadows Dr and Valley Spring Dr. By the time we had arrived 1.3 miles later we had amassed 100 merkins, and the fun hadn’t even started yet.
The Sac and Back
Using Ballantyne Meadows Dr and Valley Spring Dr as the starting point, run to each cul de sac and back to the start after each. There are a total of 6 cul de sacs in the surrounding streets. Perform 6 burpees in each cul de sac and 6 burpees back at the start. Similar to a Triple Nickel, but with 6/6/6 instead of 5/5/5. Here’s the catch. From our starting point, the route to every one of the cul de sacs was a soul crushing hill of at least 250 meters. Think Murderhorn. Think Nut up or Shut Up. There was no escape, no matter the direction. #crowdpleaser
Playground Circuit
We gathered in the last cul de sac on Dovehunt Pl for some Mary and then hit a gem of a playground that was tucked away behind the houses. The HOA was even nice enough to provide a flood light so that we could see what we were doing. One group traversed a set of circular monkey bars (24 rungs), which was not easy due to the wet conditions, and did 10 pull-ups while the other group performed 10 dips and 10 Bulgarian split squats per leg on some picnic tables. Flapjack.
We spent the final 14 minutes on the soggy 1.6 mile route home, which was of course nothing but hills.
Naked Moleskine
Frasier of course led the way on the hills, lapping us in short order. Little known fact, the dead rabbit we were side-stepping all workout met it’s end at the foot of the aforementioned Frasier, who is just too fast for man or beast. Pebbles, MT, Mario, Bunker and even Fire Hazard put in strong performances and really pushed YHC all morning.
YHC has a feeling this is not the last time we will spill sweat (and perhaps merlot) on these hills. The playground also has a lot of potential for some good OCR training. YHC did smash his knee while on the monkey bars and is still limping. So there’s that. YHC loves Q-ing the Brave! Thanks for the opportunity to lead. Great work out there this morning fellas.
Announcements
“The Fast Five” 5k, 1 mi fun run and tailgate hosted by The Fort – Sat, May 21st @ 4PM @ Fort Mill HS
Convergence at The Reservation in Indian Land – Sat, Apr 16 @ 6AM