Quick repost as my other attempt didn’t get saved…
9 awesome men came to unknowingly row and become better men.
Warmup – run around the AO as it’s the Q’s first time here and I needed to see what we had to work with. A visit to the hill in the neighborhood behind the site to evaluate for some potential hill sprints if needed (we did not need that).
circle up – SSH, IW, Merkins, Mtn Climbers, run back to the basketball courts for some rowing action.
The Thang:
Complete 3 Rounds at 9 Stations – 1 for each PAX. Pick one and rotate based on the Erg station – “timer”
1. Concept2 Rower – row 250 meters, call switch to let everyone know to change stations.
2. Jump Rope
3. KB Swings
4. KB Rows
5. KB Upright Rows
6. KB Deadlifts
7. 24″ Box Jumps
8. 12″ Box Jump Overs
9. 30# Slam Balls
Finish up with a run around the fields and 20 Jump Squats OYO.
Return to BB court for Name-o-rama.
COP
The NM:
– OK, so I’ve been wanting to bring out my Erg (Concept2 Rower) for a while. This was the perfect site for it. I was a rower in college and even coached for a few years. I miss it, but F3 has been an awesome replacement for the comradery I was lacking. Thank you!
– Each of you did awesome and had your own style on the Erg.
– Mall Cop was the most excited to have a rowing machine to jump on.
– Goonie and High Tide impressed us with their strength and power.
– Blazing Saddles, Daisy, and Gullah kept a solid steady cadence to get the job done!
– The Peles were trying to avoid confusion over who’s who and kept focused on the task at hand.
– Great job done by all. I hope to bring out the Erg again for a future workout.
– Thanks for the chance to lead and for allowing me to relive my glory days!
Wingman taught me how to fix backblasts. Still see comments for backblast.
-Alf
15 farmers plowed the fields of Stonecrest shopping center. We prepared the ground, and some of us almost dropped seeds prematurely. In the end though; all of us felt like the whipped cream icing on top of a Strawberry Shortcake.
What we did:
Mosey to the far end down in front of Target and circle up. Disclaimer was given and we began.
– SSH X 20
– IW X 20
Enough with the pleasantries – let’s get really started.
All Pax will run up the parking rows stopping at the top for 5 merkins and then back down to the bottom for 10 LBC. Goal is to push yourself as hard as you can knowing that this exercise will be more of a marathon than a sprint. Not sure if we will finish on time. However, all of us did in less than 30 minutes. After completion, instructions given for 50 additional merkins and 100 LBC.
Brisket led Protractor and Rosalita until we all finished.
Mosey to the theatre for People’s Chair
– Arms out front and take turns raising right foot then left for silent 10 count.
– Air presses: 50 regular; 50 with right foot raised; 50 with left foot raised.
Mosey for 8 minutes of Mary….but wait. Loogie and Brisket remind me that there is a very nicely mowed hill waiting for us so….
Triple Nickel – 5 LBC at top; 5 LBC at bottom; 5 times up and down.
Mary: Heels to Heaven X 20; Flutter X 20; Freddy Mercury X 20
DONE!
Moleskin:
– Kudos for the best insult from Crab Cake for my ‘well thought out plan’ of running back and forth – might not have been bells and whistles but it turned out quite effective.
– Beaker is fast. That’s about all there needs to be said. He left all of us. Well; Brisket was hot on his heels. But those two just toyed with us it seemed.
– Wingman coined it best in describing Heartbreaker. He’s like a locomotive. Starts slow, and speeds up to an unstoppable force. He passed me 1/3 of the way in and almost chased down Brisket.
– Brisket led the slowest Rosalita I’ve ever experienced. I felt quite dirty after that one.
– I don’t think he and Loogie made many friends in reminding me of that nice perfect hill to run up.
– Kudos for Tuck for the original idea of the zig zags in the parking lanes.
– I didn’t know if we would finish the zig zags, but we all did in less than 30 minutes. That’s outstanding and we all pushed hard the entire time. No one got too far behind (unless your vantage point was Beaker because he smoked us all).
– Thanks for letting me lead and take us out. F3 means so much to me because of the men that support each other when we need it most. YHC has had some personal trials befall me recently, and the amount of fellow Pax reaching out and praying for me has been nothing short of humbling. I can only thank them and F3 and hope to be able to pay it forward to someone else experiencing pain.
Announcements:
– Convergence at The Arsenal this Saturday. Stonehenge and daVinci closed. Start at 6am for a 15 minute obstacle course, and workout begins at 6:30am.
– F3 Dads at the Charlotte Knights – May 14th. Signup and pay by April 28th. This will sell out so make plans and sign up know.
– F3 Camp tweeted out and pre-blast on the website. If you never have done it before YHC HIGHLY recommends it. F3 has the entire Camp Thunderbird on the shores of Lake Wylie at our disposal. It is a blast! Held mid-August (12th – 14th I believe). Additional information forthcoming.
14 men read a blank preblast and posted anyway to Devil’s Turn. What could have easily been a technically inept Q, turned out to be a website issue. Alas, people showed up to run, and that is what we did.
5:00 am – Bunker made a suggestion of a pre-run boot camp which is the opposite of what some consider savory. Tuck and YHC decided to join him, and it was actually a good warmup. Plus, we then got to run looking all swole and stuff. Ya bro!
5:14 am – Another 10 hapless soles showed up and mulled about until YHC gave a vague description of the plan for the day. It was something like this…
Run 1 mile toward SCMS through the neighborhoods, brief dynamic stretching routine up the hill by Haggis, then run the rest of the way to the track. At the track, do what you want. Run 2.2 miles back to the cars by 6:12 am.
It was as simple as that.
The Naked Moleskine:
– Haggis talked us into dynamic stretching and sneakily inched us up the daunting hill and around the corner before anyone knew what was happening. This threw off the 6 mile at marathon pace which some were planning, but that was remedied later. He then took off like a crazed Scotsman and held an unsavory pace the remainder of the workout.
– Bunker, Tuck, Ironsides, Gumbo, and many others (in absentia) are running Racefest this Saturday. One may question why they are running 6+ miles while on late taper, but look at their total miles for the year on Strava and you will find out why. They are mileage beasts!
– Welcome back to DT Semigloss and Exlax. It has been a while. Hopefully the run treated you well and you will be with us in the lead up to BRR. You are always welcome!
– Icicle was back again and seemed to pull in Early Bird who potentially was a site FNG. If so, welcome brother! If not, sorry I missed your debut. Come again next week. It will not be easier, but that’s the point right?
– Fireman Ed made DT a stop on his one week of training for the Leatherwood Ultra. Swift, Devils Turn, and then a long run on the weekend? Yep, that will be fine to prep for the ultra. #disclaimer
– Outback apparently runs with an accent since Haggis was able to pick him out ½ way around the track. Luckily Outback turned around to run with us since there would be no catching him otherwise. #fast
– Stone Cold and Marvel put in some discreet mileage today. Stone Cold put in a solid 6+ and Marvel showed up at COT looking fresh. Was he there the whole time? With the inherent super powers, we may never know.
– Ironsides was there at the start and then went rogue some time during the workout. Strava shows him entering some unsanctioned lands and apparently encountering Black Diamond. The man is a loose cannon. Good luck on the Racefest 10k brother!
That is all for now. It was another great Devils Turn!
8 PAX decided to work on their form at a Champagne led form school at Hyrda this am and all passed with flying colors.
Disclaimer provided and off into the Gloom we went.
COP
IW x 15 in cadence
Slow squats x 15
Slow Merkins x 10
Tony Horton (get those shoulders warmed up for later.
20 small arm circles forward, 20 small arm circles backward
10 large arm circles forward, 10 large arm circles backward
The Thang
Mosey past playground to the concession stand area for super sets
Form school begins – all counts on YHC’s count (slow and good form)
First work set:
Jump ups x 10
Dips x 10
Derkins x 10
Rinse and repeat for a total of 4 rounds
Second work set:
15 Bulgarian split squats (raised rear leg) (R, L)
10 crucible merkins
10 close merkins
Rinse and repeat for a total of 3 rounds
Head back to play ground
5 pull-ups
5 toes to Bar
5 hand release burpees
Rinse and repeat for 5 minutes.
Head over to small field and line up along once sideline.
Belly start sprints x 4
6 MOM
Flutters x 25 in cadence
Leg Lifts x 10 in cadence (hurt more than you would think)
Elbow plank for time – 2.5 minutes
Finished.
NMM
YHC tweeted last night that Form School was coming to Hydra. To be honest, YHC Q’d almost this exact workout a few weeks back at Anvil. It was a good one so figured it was worth it to use it again at another AO. (Sorry Red Rocks for lack of creativity – you got to experience both workouts)
YHC likes these workouts because it shows you can get a solid beat-down without crazy numbers or running a ton. Sprints are not fun.
Great work by all out there today – not much mubblechatter which tells YHC that everyone was getting a good workout.
You can thank me later for the DOMS that YHC knows will be showing up this afternoon.
Thanks Puddin and Goodhands for the chance to lead this great group.
And thanks to the pax for following YHC around the gloom this am. Its an honor and privilege.
Shout out below if anything was missed.
Announcements:
F3 Dads Knights baseball game – May 14th –
http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/
F3 Dads Camp Aug 12 – 14 – It’s a great time – if you have 2.0s, it’s a must:
http://f3nation.com/2016/04/08/f3-dads-4th-annual-summer-camp/
F3 is in the process of Launching Dallas Tx, and also prepping to launch Roanoke. If you know anyone in these areas who needs F3 (we all do), please send their names to F3Dallas.com or to F3Roanoke.com
That’s all
Champagne Out.
19 pax rolled out to Death Valley this morning unsure of exactly what to expect. When they saw the plates being unloaded from @StoneCold’s car, the uncertainty vanished. I think I even saw one guy running back to his car.
Start off with a lap or two around the SCMS parking lot, mixing in some lunges and reverse lunges.
Stop for a brief COP:
• SSH x 15
• 1 legged burpees x 5
• IW x 15
• 1 legged burpees x 5 (other leg)
THANG:
Plain and simple. Get into groups of 5, and as a group push a plate around the SCMS track. 4 times. Specifically, it’s CMIYC where one pax pushes the plate and the rest of the group performs called exercise then chases down the pusher. Rotate thru pushing the plate.
• Lap 1: Carolina Dry Dock x 10
• Lap 2: LBCs x 10
• Lap 3: Wide Arm Merkins x 10
• Lap 4: Burpees x 5
Some plank and Mary exercises were mixed in between rounds.
Mosey back to building and find a piece of wall:
• Wall Sits
• Wall Planks (until @Spackler decides to join in)
• Wall Mountain Climbers x 10 IC
Moleskin:
• So I must confess that pretty much this entire workout was an audible. I had a different weinke prepared, but as luck would have it, @StoneCold texted me at 0500 this am to say he had plates in his car. Enough said, decision made.
• I think we had time for a 5th lap, but @Radar seemed eager to leave.
• Veteran Q move: pair yourself with the young fast dudes.
• @Semi-Gloss confessed he almost spilled merlot.
• Strong work by everyone!! The hair burner mile is definitely a physical and mental grind.
• I appreciate the opportunity to lead from the DV site Q’s. Also, great to see some old familiar faces.
Announcements:
• Charlotte Eagles looking for volunteer families to host college soccer players this summer. For more info, contact Dollywood (@MessiahSoccer10).
15 Pax shunned the fartsack to get a little stronger this morning. Here’s what we did:
Mosey over to parking lot next to Smoke for COP:
SSH x 15
Merkins IC x 15
IW x 14 #Qfail
LSS x 15
Mosey over to speed bump alley for a Stonecrest/Goonie version of the Beast:
6 speed bumps, 10 of called exercise at each bump:
– HR merkins
– CDDs
– Jump squats
– Merkins
– Squats
Much to Mr. Bean’s chagrin, there were no burpees #cobains. There was, however, supposed to be a round of bear crawls, but YHC smoked himself with the HR merkins too much. Next time, I promise. An audible was called to squats.
Mosey about 30 whole yards to the hill on the south side of Target for a Triple Nickel: 5 CDDs at the top, 5 squats at the bottom, make sure to run up the hill backwards #bigtunaspecial
Circle up for a round of Jack Webb abs. Before starting, relocate aforementioned circle thanks to the noxious fumes coming from the backsides of Frehley’s and Chipotle #usual suspects. Outback might have gotten in on that, as well, but I’m not sure. Unfortunately for the rest of the Pax, their backsides produce more mumblechatter than their mouths. Finally got started: 1 Heels 2 Heaven, 4 LBC’s, followed by 2 H2H and 8 LBC’s, and we finished with 6 H2H and 24 LBC’s before YHC thought we were running out of time for the grand finale.
Mosey to the benches in front of Michael’s for a Mini Modified Murph: 50 dips, 100 merkins, 200 squats. Always a #crowdpleaser. Halfway through the squats, YHC got in on the backside mumblechatter. I needed a little more personal space for my merkins. With a couple minutes to go, we headed back to the launch lot. First ones back did LBCs until time was called.
Done
Moleskine
YHC was spent. After a couple run-heavy posts last week at the Maul and Rebel Yell, I wanted to lead a full-body beatdown for the Pax. My body is telling me that was a mission accomplished. In total, we did 250 merkins, 360 squats, 85 CDDs, over 100 LBCs, and probably got in about 2 miles. It wasn’t enough, obviously, as Heartbreaker and Tuna had enough left for an AYG race back to the launch lot. I’ll try harder next time, boys.
MT, Bean, Heatbreaker, and Outback led the way on the speed bumps and never looked back. I think Outback even did some extra credit along the way. YHC was too tired to make Bean pay for his “please no burpees” comment. #cobains Next time, my friend.
Strong work by all. Torpedo is upping his weekly posting – keep it up, brother!
Goodyear and Freon – keep pushing. It never gets easy, but it gets easier.
Great to see Paper Jam back out in the gloom after a bout with the plague. Loogie – hope the shoulder starts feeling better soon.
Cheddar – I hope you’re as sore and miserable today as I was last week after your Q.
Thanks to Commish and Wingman for the opportunity. It’s an honor, and humbling experience to lead such a group of Charlotte’s finest.
Great takeout by Paper Jam.
Announcements:
Our brother Wild Turkey is dealing with a family issue in Texas, please keep him in your prayers.
Check the schedule if you’re posting Saturday – a few of the SOB AO’s are converging with a struggling AO in Indian Land to infuse a little life into it.