10/24/2015 Mud Run BUS logistics as follows:
Where: South Charlotte Middle School. 8040 Strawberry Ln, Charlotte, NC 28277
When: Arrive at 0515. Launch at 0530 SHARP for Leatherneck
F3 preblast from Heist can be found HERE
The preblast contains start times and the runner’s waiver. Please read it and follow the instructions. You do not need your registration tickets or bus ticket. Get your team number from the start time list. You will need it to complete the waiver.
Sundries are BRING YOUR OWN (BYO) for this race. Bring pre-race hydration, nutrition, etc., and any post-race sundries and libations for the bus ride home if you so choose. Again, sundries are BYO for this race. Your registration gives you access to the F3 tent near the start/finish line, and, importantly, the F3 Beer Boat.
Bring a garbage bag for your soiled race gear. Nobody wants to smell it on the way home. You can shower after race. Bring some soap, towel, hair product, or whatever you need.
Lastly, race hard gentlemen. Represent A51 well. Be safe out there and watch out for your teammates and F3 brothers, as well as other race participants. Good luck men. Let me know if you have any questions: f3mermaid@yahoo.com
… is the quote from Tiger Rag. Not much mumble chatter from the PAX as 14 goats decided to trek out on the mountain for a beautiful star-filled morning for some heavy breathing and oxygen deprivation. After gathering in the parking lot at SCMS, and having been disclaimed via telepathy, this how it went down:
The Thang:
1. 1-mi warm-up down Strawberry Ln and back to parking lot. Head to track.
2. Dynamic Stretching
3. 3 Rounds of the following:
:30 seconds slow jog
:20 seconds medium/hard (marathon pace)
:10 seconds sprint
After 5 reps, 2:00 minute recovery jog; that’s 1-round… rinse and repeat x2
4. After regrouping, we did a 400m slow jog, followed by 800m at I-pace, then a 400m cool down (total 1 mi)
5. After regrouping, we did a 400m slow jog, followed by 400m at I-pace, then a 400m cool down (total .75 mi).
6. Jog to parking lot and finish with some stretching. DONE!
Finished with 4.5 to 5 miles depending how many cool down laps were completed. Excellent job!!
The Moleskine:
Everyone did great this morning, as always! Welcome to site FNG’s Fletch and Retread! Great to have both of you out! Please keep coming back!
Honorable mention to Skywalker for his 2nd week in a row, plus Joker and Stone Cold sightings!!
During the warm-up, several of us noticed a shooting star, which was just cool! The weather/temps were perfect for running, so despite the O2 deprivation, it was a great morning. This interval-type running really has benefits when worked in with other long distance training. You can consider this one of your “hard” days of running… that’s what it’s supposed to be!!
Strange Brew is on his way to San Fran for another one of his “business trips..” We all feel bad for him since he has to go to such deplorable locations!! Safe travels!!
Announcements:
1. Best of luck to everyone participating in the Mud Run tomorrow!
2. Joe Davis Run coming up Jan 9. Sign-ups will begin shortly.
To get things started right, we started with some stretches. Then mosey’d to the parking lot, running around the church.
COP
10 – Merkins
20 – Low Slow Squats
8 – Merkins
20 – Side Straddle Hops
6 – Merkins
20 – Imperial Walkers
4 – Merkins
10 – Mountain Climbers
2 – Merkins
The Main Thang:
Mosey to the end of the parking lot. Partner up and grab a rock. First partner runs suicides (1st light pole, back, 2nd light pole, back, and entire length, and back) while the second does called exercise with the rock.
1st exercise – Bicep curls
2nd exercise – Shoulder presses
3rd exercise – Low slow squats
4th exercise – Merkins while pressing rock on ground with alternating arms
Mosey to back parking lot.
Starfish (four corners):
15 squats in the middle
1st corner – 15 Merkins
2nd corner – 15 LBCs
3rd corner – 15 jump squats (Sister Mary Catherine)
4th corner – 15 Wide arm merkins
Rinse and repeat. This time with 8 reps throughout.
Mosey to grab some wall. One minute on the wall. Then one minute on the wall with 50 arm presses.
Mosey to front parking lot. 15 LBCs and 15 Flutters.
Fin.
Announcements:
December 12th – F3 Christmas party – Sardis Swim and Tennis Club.
November 14th – Team Spearhead, Brew Ruck Heavy….don’t be intimidated…it’s a food drive, and your “heavy” is based only on what canned goods you can carry.
Finally, in January, Joe Davis Run is coming up…stay tuned….
2nd Q this week… Thankfully today was much warmer that Tuesday morning!
17 PAX, including 3 FNGs came out for what they didn’t expect…
Mosey to the football field
Warmup:
Partner up with someone around your fitness level and meet in the endzone. Stay with your partner for the rest of the workout.
Suicides 10, 25, 50 yard lines
Then 25, 50, 75, 100, twice – finish facing Grandma.
We divided up in to Group A & B partner groups. Group A – Hill Sprints, Group B – exercise, then flapjack after each round with the following exercises:
Everybody take a lap and return to face Grandma. Then as a group, still with your partner:
Meet back at the endzone… Not the far endzone.
One more round of suicides: 25, 50, 75, 100 yard line.
Mosey back to the parking lot.
CUP, 10 Drop squats to finish up.
NM:
22 men braved the perfect conditions and posted at Centurion. Chelms led Margo and YHC in a little deck work to get things started. A brief disclaimer was given and off we went. Beaver almost gave the new Q a heart attack with a quick fall, but bounced right up like it never happened. Hopefully it didn’t hurt more than he led on.
Mosey to the top of the deck with butt kicks, high needs and a backwards run on the inclines.
COP
The Thang
Mosey down the stairs to Walsh Ave the back way to the Acquatic Center
4 Corners
Mosey back in the AO to the parking lot behind the football stadium on Walsh Ave.
Three times through increasing increments from 5, 10, to 15 (left off the escalator in the 15), Swiper led the pax in Mary exercises while waiting on the six.
Mary
Moleskin
Really appreciate the opportunity to lead and support for the VQ. Strong group today with Swiper, Chelms and Scabby bringing up the front. Support for Icky doing the mud run tomorrow, good luck and prayers are with all participants. Stonehenge is still on for 6 am tomorrow. Especially enjoyed watching the Wolfpack fans run the 4 corners, something I’ll take with me.
17 lads got after if at Meathead today for a stand in Q from yours truly.
THE THANG
IW x 20
Superset of two legged deadlifts combined with 4 2 handed swings. Go up to five deadlifts and 20 x 2 handed swings.
Upright row and press x 100 (audible to 89) Top of every minute do 10 burpees but for 50 year olds and those with 50 pound KB just do 5 burpees.
Partner up. Partner 1 does 10 goblet squats and partner 2 does 10 swings. Flapjack and go all the way down to 1.
100 total snatches minus weight of KB. 10 diamonds merkins at top of every minute.
Partner up. Partner 1 does 10 cleans each arm. Partner 2 does lunges til partner 1 is finished. Go down in twos.
100 high pulls. 20 x mountain climbers every minute.
Louganis x 1 and then 2 KB chest presses in multiples of 2 up to 5 Louganis and back down to 1.
Finisher – two handed swings and 10 burpees every minute for final three minutes.
YE OLDE MOLESKINE
We got a lot done in 45 minutes. Great seeing Hops (#southerngentleman) out there this morning. BOGO is on a streak as is Turkey Leg and soon both will be sporting sleeveless shirts. Thanks for allowing me to lead. Kotters also to Sanka for bouncing back from injury and also Destiny and Hacker for being our war daddy’s today.
Heavy bells and old boys got a break today! Sound off below on anything worth a shout out.
Cheers,
BD
Plan to join us in the morning for Mountain Goat at South Charlotte Middle School at 0515. We will be doing the following fun and exciting activities:
1. Warm-up; stretching
2. 3 rounds of :30-second slow, :20-second med-hard, :10-second sprint x 5 followed by 2:00 minute recovery.
3. 2-3 (depending on time) 800’s at I-pace with 400 recovery in between.
4. Cool-down; stretching
We are planning to do timed mile runs next week on 10/30, so this will be a great final tune-up for that. Everyone is welcome, and we will plan to have the clock out there for the 800’s.
See you in the morning! Slim Fast
6 men were not deterred by the confusing and convoluted preblasted plan for todays Devil’s Turn. Either that or they didn’t read it and showed up blindly trusting the Q for an effective running workout. Regardless of the circumstances, they were there and it was good. It was greenway day.
The day actually started at 4:45 with Frasier joining YHC for some extra credit. This credit consisted of 2 miles Easy pace, 9 minutes out and 11 minutes back of Threshold pace, and 5 minutes rest/jog to meet the rest of the PAX at mile marker 0.5 near the Johnston road entrance.
There was significant ciphering involved in finding out how to meet the PAX precisely at mile marker 0.5 at the right time. However, the run went down with military precision and Bratwurst joined Frasier and YHC for couple more intervals of Threshold pace alternated with 3 min rest.
The remaining 3 PAX (Huggy Bear, The Mouth, and Cheddar) proceeded with pushing to new limits today. The Mouth and Cheddar were observed far from home (>3.5 miles to be exact) at the midpoint. Talk about full commitment. They made it back just after 6:15 so that the bet paid off! Strong push men.
Although not confirmed (PAX split up at the end), Huggy Bear likely also pushed to new limits today. Running in with Bratwurst may have triggered some PR’s in the speed department. To be confirmed in the comments section.
Overall a great day on the greenway. As it is at most Devil’s Turn workouts, it is really painful while you are doing it, but when you are done, the sense of accomplishment is well worth it. Thank you men for coming out and sharpening iron.
Announcements:
Seven men gathered at Dromedary Wednesday for a bootcamp workout a that was intentionally a little merkin heavy. Here’s what we did.
The Thang: One lap around the parking lot while waiting for Bananas to park and get out of his car. Then circle up for: 20 IW, 20 slow squats, 10 merkins, 20 MCs, 5 merkins (all IC).
Mosey to the small hill for Triple Nickel: 10 merkins at the top, 5 merkins at the bottom. Simple, effective.
Mosey around the building to the small wall. In groups of 3, P1 runs the hill, P2 does LBCs, P3 scales the wall over and back. Rotate and continue each time until the runner gets back. Next set – P1 runs, P2 flutters, P3 peoples’ chair. When finished, 20 merkins as a group.
Mosey back to picnic tables. 20 decline merkins, 10 step ups each leg, 15 DMs, 10 step ups each leg, 10 DMs.
Mosey to school entrance for Mary: 20 dollies IC, 20 Bicycle IC, 10 burpees OYO, 10 heels to heaven, 20 russian twist, 10 dying cockroach. 20 merkins.
Partner up for: P1 runs the parking lot hill and back, while P2 does squats. Repeato until time is up.
Moleskin: Small group but a good one. An honor to lead as always.
Announcements: Stay on the lookout for 3rd F including a new one Wednesdays at noon to be led by Simba and Purple Haze. More details to follow. Timekeeper continues Tuesdays after Bagpipe. Next book will deal with marriage.
16 of A51’s finest posted in the 34 degree gloom for a simple but effective beat down Here’s what went down:
NMS
YHC wanted to keep it moving today thus the Camilla driveway Burpees and the long 7s. Both turned out to be real crowd pleasers. A number of Larry Birds out there including Swiper, Bushwood, McGee and Cat Gut (DMZ FNG). Overall mumble chatter was minimal – likely due to Film Festival’s absence. Thanks to Bushwood for the opportunity to lead.
Announcements:
New 3rd F immediately following DMZ at the Duncan Dounuts @ Ray and Colony