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
12 men took to the workout like a bear takes to salmon
The thing
Run around to summerlin and COP at the corner of Summerlin and Abbotswood
25 SSH – CAD – Whisper
20 MC – CAD
10 Merkins – CAD
Run over to Foxworth
11’s on the hill – Merkins and the top and Squats down at the bottom.
Run up Windyrush and over to the church.
Rock Work –
Chest Presses – 25 CAD
Curls – 20 CAD
Partner Work
One partner runs while the other does the called excercise
1. 200 Tricep extensions
2. 200 Curls
Mary – 15 LBC’s, 20 (don’t know what they are called but one leg on other knee cruches….learned from Kirk)
Finale – Curls till failure OR 100 whichever comes first
COT
Moleskin
It all started at Death Valley when Puddin asked me to q by trying to use his fingers to spell a “Q” #no. In all seriousness it was a great day to lead and I am appreciative of the opportunity. Hydra is such a great spot to q because there are a TON of things to do out there. You will always get at least 3 miles in (thanks to Ironsides for keeping track) and if you haven’t had a chance to do it please get with Good Hands or Pudding pop and sign up.
There was some new faces and old favorites out there as well. Always good to mix it up and hit a few workouts that you aren’t used to.
Jamboree as always runs in….that Man is a machine. Daisy is running in to every workout as well.
On a side note, I don’t think there is anyone in the tent over at the pumpkin patch because I imagine we would have gotten yelled at by them if they were in there.
Announcements.
3rd f – Monday’s – Dunkin Dounuts at the corner of Rea and Colony.
Mud run this weekend.
Brave is converging with Centurion tomorrow.
26 pax got a mix of the valley and FT today…
The Thang:
Run 1/2 mile down to Rosecliff
11s on hill at Rosecliff and Strawberry: burpees and squats
Various plankwork; run backwards back to up Strawberry
Run 1/2 mile back to school; mosey to back lot, get cinder blocks
Total distance: 3.4mi
COT
Moleskine:
Announcements:
20 Swings
20 Merkins
40 Swings
40 Merkins
5 (10 -since we were doing two handed we doubled) Swings – Sprint to first cone ~ 40 yards – 20 Merkins upon return
10 (20) Swings – Sprint to second cone ~ 70 yards – 20 Merkins upon return
15 (30) Swings – Sprint to third cone ~ 100 yards – 20 Merkins upon return
5 Clean and Press Right, 5 Clean and Press Left – Sprint to 1st cone – 20 squats upon return
10 C and P R/L – 2nd cone – 20 squats
15 C and P R/L – 3rd cone – 20 squats
5 Snatch Right, 5 Snatch Left – Sprint to 1st cone – 20 Merkins upon return
10 Snatch R/L – 2nd cone – 20 Merkins
15 Snatch R/L – 3rd cone – 20 Merkins
few minutes of Mary
20 High Swings
20 Heels to Heaven with KB Press
20 Dolly with KB Press
Thanks for allowing me to lead, a great group of men that decided that the first F3 of the Fall at 34 degrees would not keep them in the fartsack. Chanel mentioned something about mudrun training and I thought I should add some running…but Frehley’s added that it was the most running they had done at Foxhole…Brown would not have approved. Pebbles mentioned the Gladiator race coming up down south, and Chanel added that it was the hardest 6+ minutes he has ever experienced. Sign up and support!
Come to Devil’s Turn this week to get a little Threshold Pace in your life. Like last week there will be a 4:45 am option and a 5:15 am start time. All options will end at 6:15.
We will start in the greenway parking lot at the corner of Rea Rd. and Bevington Place. Prior to showing up, find your “Easy,” “Marathon,” and “Threshold” training paces at http://runsmartproject.com/calculator
Option 1 (5:15 launch with Bratwurst): Start at an easy / warmup pace for a mile, run 1 mile at “marathon” or “threshold” pace, rest jog for 2 min, repeat this one more time watching for 5:45 where you should turn around to come back, repeat the intervals 2 more times, then cool down pace into COT.
Option 2 (4:45 launch with YHC): Start at easy / warmup pace for 1.25 miles, 1 x 20 min at threshold pace (10 min out/back to 0.5 mile marker), 3 min rest periods, run 20 min at threshold pace, rest 3 min, run 10 min at threshold pace, rest 3 min, 2 mile Easy
Option 3 (5:15 launch with Bratwurst): Begin with Option 1 and join Option 2 after the first 20 min threshold pace at mile marker 0.5. Continue with the rest of Option 2.
Complicated enough? An alternative is to show up and run for 60 minutes on the greenway with a great group of guys. Anyone can get into that.
Bring your headlamps since the greenway is very dark and the sun doesn’t come up anymore.
18 PAX left the friendly confines of the Ballantyne AO on a Tuesday morning at 0530 to embark on a Lancaster Hwy bootcamp adventure.
Posted on behalf of Beaker.
The THANG:
The Naked Man Moleskin:
Beaker
#F3Swift launched at 0515 on Tuesday starting a new round of Speed Training. Some came at 0500 to warm up for a while longer.
The THANG:
Moleskin:
Announcements:
Your Humble Correspondent,
Bratwurst
The tweet the night before stated “mudrun friendly.” What it should have said is we are not going to work too hard on the legs minus a little mosey. Eleven men decided to assemble and join me in my first Q at #F3TheMaul since my broken wrist. 5:30am came and off we went!
Did not have a plan today because I wanted to see who showed up to base what type of work we were going to get ourselves into. It usually works better this way. The AO has so much to offer you can pretty much find something to get into.
Warm Up: Disclaimer was given. Thirty minutes of IW was called but was quickly changed to x 10. Slow squat x 10. Slow merkin x 10.
Enough of that. We mosey over to the intersection of Ballantyne Trace and Forum Ave. The three legged star fish was named and instructions given. You were to partner up based on opposite speed. Partner one would do the called exercise while partner two held a perfect plank. We ran to the bottom of Ballantyne Trace, the top of Forum Ave and the top of Ballantyne Trace. Round one was twenty diamond merkins, round two twenty wide arm merkins and round three twenty merkins.
Mosey back down Elm Ln towards the theater. Stopping along the way twice for slow merkins in cadence x 20 and one more time slow American Hammer aka Russian Twist x 20.
Stop again in the parking lot beside the theater for slow count merkins x 15. Recover and mosey towards the parking lot next to the BofA kiosk. Partner back up with your original partner. Three rounds with partner one run around the two islands and partner two holding a perfect plank until partner one returns.
I tried to dress up the merkins suicides as similar to merkin suicides but this group is much too smart for that. We did four parking lot lines with ten merkins at each stop. Plank till the six returns.
Get back with your partner for partner hand slap merkins x 20. Lots of grunting was heard at this point. Recover and mosey back to the launch point. Stopping along the way for American Hammer x 20.
Circle up for Mary. I asked who had not Qed before. We have a very experienced group because only Pebbles had not Qed. He lead us in the first round of mary with heels to heaven x 20. Loogie called dying cock roach. Go Daddy called Rosalita and Fire Hazard did flutter x 20. That was a wrap!
Moleskin: We had a lot of guys out this morning participating in the mudrun. Should be a great time. I did not want to burn up their legs along with Haggis who is doing a mere 100 miles this weekend! I think we accomplished the goal of taking it easy on the legs. There was some complaining about the upper body being overworked but everyone should have plenty of time to recover. Besides the water at the mudrun is going to be so cold you are not going to feel anything below your head anyway. Good luck to all of the pax heading down that way on Saturday. Have fun and be safe!
Good luck to Haggis and the men he has recruited to help pace him on his journey through the woods. Haggis is doing five laps for a total of 100 miles. You are made for these types of events. It is nice for Honey Bee and Strange Brew to volunteer to be out there pacing Haggis at night. You will get it done I have no doubt.
Announcements: Pay for the bus if you are going to the mudrun. There are links all over Twitter.
That is all. Have a great day!