YHC was surprised to find another 2 PAX to run on this week’s Devil’s Turn. The days of 25+ PAX are now gone until next Fall. However, the spirit was still high and we 3 got after it.
The original plan was to head to the SCMS track but since it was a manageable group, we struck out in the opposite direction to check out what lies on the other end of Bevington Place. It did not disappoint.
The format was fellowship pace with some 20 – 30 second strides thrown in. Both Long Haul and Stump Hugger pushed it today. SH might have actually pushed it a little too hard and the shin splints came roaring back. Ouch! This cut his time short and he headed back to notch a solid 4 miles total.
Long Haul was feeling spry and kept inching up the pace on the extra credit loop. The man is back after a ~ 3 month running sabbatical and he is looking strong. Good to have the DT co-Q back!
Great 2nd F fellas and we will see you next week!
Good luck to all our Devil’s Turn brothers tackling the BRR tomorrow/Saturday! You are ready!
Didn’t notice a SF planted, but regardless – 18 pax launched into the darkest AO in the region for a simple, yet hopefully painful, midweek downpainment.
The Thang:
Jog down to the track, one lap around. YHC noticed the “Field Closed” sign on the football field, so audibled from football to baseball field. Jogged down to the baseball field – it is still baseball season after all…especially for the Cubbies! #shamelessplug #thiscouldbetheyear
COP:
IW x 20 IC
CDD x 13 IC
Slow Squat x 20 IC
some other exercise x 13 IC
Now for the simple Weinke (Semi-Gloss was still confused as he and his fellow site Q Stagecoach seemingly were doing their own workout):
1 Burpee, 2 Makthar Ndjiaye’s, 3 H-R Merkins, 4 LBCs
Run a lap around the inside of the baseball diamond fence (1/5 mile? Not sure, but we covered ~2.5 miles for the entire workout).
After each lap, we added 1 rep to each exercise. Most of the pax got to 10 Burpees, 11 Makthar Ndjiaye’s, 12 H-R Merkins & 13 LBCs. Some of the pax who were out front (i.e. Bulldog, Header, Smokey, and I’m probably missing others) did an additional lap and 1 additional rep of each exercise.
We then circled up for some partner work.
Old school situp x 20 w/partner planking on the other’s feet. Flapjack.
Praire Fire Mary x 30 (10L, 10C, 10R). Flapjack.
Hand-slap Merkins x 20.
Jog back to launch lot.
5 burpees OYO
COT
Ye Olde Moleskine:
The pax was getting after it this morning from what I could see, though it’s so stinkin’ dark at DV, some of them could have been loafing or napping. Come to think of it, I think I did see Skywalker curled up in the right field corner and The Shore was using 2nd base as a pillow for his nap.
Appreciate the opportunity to Q extended by Semi-Gloss, even if 2 days before BRR. And t-claps to the 2 site Q’s who posted 2 days prior to BRR #obligation #commitment
Special welcome back to Cottonmouth. We’ve missed you brother. Good to see some men I hadn’t seen in a while as well like The Shore & CMD as well as some new (to YHC) faces like Daisy, Madison & Witch Doctor.
Sound off with any anecdotes that YHC missed.
7 men showed up hoping for less humidity and fewer hills…but hey, that’s how you get better.
Here’s what we did.
Warm Up
– SSH
– IW
– Merkins
– Peter Parker
– Warrior 3, flap jack
Suicide Hill
– Run down the big hill on Summerlin Place
– Start at the brick mailboxes at the bottom, run up to the second speed bump (way up there)
– Set of 7s with burpees at top, squat jumps at bottom
– Mercy rule, finish at the top instead of going back down then returning up the hill, appreciated by all I think
Other Stuff
– Playground: 10 pullups, 20 LBCs
– Benches: jump ups, derkins, dips x10, rinse repeat x15
– Field work: high knees, buttkickers, karaoke, sprints, lots of ab work in between
Well done by all, pretty tight group considering all the running. Honorable mention shoutout to Jamboree who is recovering from a foot injury and still managed to smoke the group on the running. I’m ready for some less humid mornings! Thanks for the opportunity to lead.
One announcement – Skunkworks returns to high school parking lot at CDS on Tuesday.
Harley
One of the best-kept secrets of @F3Area51 is the #F3Peak51 AO. There are So Many opportunities for challenging (sometimes painful) fun in one area. Today, we hit the trail, ran the 4 mile creek greenway, did some sprints and ran some circuits. All along the way listening to a symphony of crickets/birds and rippling water to score our struggle in the 95%+ humidity swim meet.
Mosey to back parking lot.
COP:
Say the words that need to be said.
SSHx20, 10 Merkins OYO, IWx20, LSSx20, LBCx20 (nuff of that… to the fun stuff…)
thethang:
Mosey to trail head (behind Community Theater)
Station #1
–Stair Lunge Walk (aprox 10 stairs)
–10 squats
–10 Incline Merkins
*run trail all the way to 4 Mile Creek Greenway* (aprox .25 miles)
Station #2
–5 Spartans
–10 Jump Squats
–10 Decline Merkins
*run trail back to station #1*
repeat x3
end at 4 Mile Creek entrance
Plank-0-Rama
Mosey down Greenway to Peak51 Stonehenge area.
Station #1 (Matthews Playhouse Storage parking area)
–25 yd Lunge Walk
Mosey to Stonehenge.
Station #2 (Peak51 Stonehenge)
–20 Step Ups (on Stonehenge boulders)
Mosey to Greenway Water Fountain/Rest Area Benches
Station#3 (Greenway Rest area)
–10 Dips
Jail Break Run back to Station #1 (aprox 100 yds)
Repeat x4
Plank-0-Rama
Mosey Back towards AO.. …but wait…. there’s more
–30 second jailbreak sprint
–1 minute recovery mosey
–30 second jailbreak sprint (on the hill)
–1 minute recovery mosey
Mosey back to AO for COT.
TYVM Insomniac for taking us out.
the end~
moleskin:
What an absolutely beautiful, dreadful morning to run 2.76 miles and do some serious muscle cell organelles breakdown! The satellite cells should be flying all day in a hypertrophy party. Let the growth begin.
I’m not sure I heard any chatter past 5:35 other than various indiscriminant creative language descriptors of said trail and zero visibility conditions. (other than a few HL’s)
Great to have Retread (site FNG) with us. Strong player out there in the gloom.
Slimfast always blows YHC away. He’s running BRR tmrw and yet he’s out there at the front of the pack the entire day. Btw….. best of luck and prayers to all the BRR brothers out there this wknd.
It was great to see Booya back at the Peak and props to SwissMiss for doing a solo pre-run.
Everyone displayed great effort today. It’s always a pleasure to lead leaders. Thanks to Slim and Geraldo for the opportunity.
*Keep an eye out for EOThirst coming to WWC in October*
At 0515 on Tuesday morning, 14 PAX left the comforts of the Vine Restaurant at the Ballantyne AO for the weekly Speedfest known as Swift.
The THANG:
Moleskin:
Announcements:
Some mumble chatter beforehand looking forward to experiencing a Bucky workout. Bucky wasn’t able to make it this morning so I was your last minute sub.
Gave the disclaimer, no FNG’s and we were on our way.
The Thang:
Mosey around the lot in front of the Regal Beagle:
-with Side Shuffles, Backward run, & Karaoke.
COP:
-SSH x20, IW x20, Bicycle x20, Dollies x20
4 corners or 17’s in big lot in front of the Regal:
-each corner Merkins & LBC=17. Finishers go back and finish with the PAX
Peoples Chair on the Theater Wall:
-Arm straight out, Right leg up 10 count & down, Left leg up 10 count & down
Mosey to the BofA ATM:
-Partner up size/speed doesn’t matter, Partner 1 exercise, Partner 2 run to Wells Fargo ATM and back, flapjack. 3 rounds- Curb Dips, Derkins, Rocky Balboa’s/Toe Taps.
To the front of the theater for Jack Webb Ab’s:
-Heels to Heaven x1 & LBC x4, Heels to Heaven x2 & LBC x8, up to Heels to Heaven x7 & LBC x28
To one of the 4 corners:
-2 single file lines with 1 partner in each line for a good old fashion drag race, runners Plank at the end, Runners in line do squats as the wait.
Side of the Theater for Peoples Chair:
-Arm raises x30
Back to the Launch spot for some Mary:
-Russian Twist x20, Rosalita x20, then I couldn’t remember the exercise so I will call it Chippy touchs (on your back, feet in the air, touch toes with opposite hand) x15. Thank you Chipotle for your guest appearance leading these.
Unfortunately that is all we had time for.
Moleskin:
-16 men made it out today, I appreciate you all for allowing me to lead on the fine morning, cooler temps are right around the corner.
-Great work by Cold Cuts, Fire Hazard, & Mr. Miyagi on the 17’s
-Miyagi has only been with us for a week and he is kicking butt.
-I think Frehleys was hoping we were doing partner carries till he saw Loogie as his partner. These two also had a close sprint, not sure who pulled it out, but I want to see a rematch.
-Happy to say no Burpee’s were done today
-I tried to be as accurate as possible on this BB, with the short notice I made it up on the go. All in All I think it worked out well and I hope everyone got their workout’s worth.
-Smaller crowd today most likely due to the BRR, let’s wish all of our long distance running brothers the best these next couple days.
-Special thanks to Smash for taking us out
Announcements:
-Registration ends 09/12/2015 (Saturday) for the Fall Mud Run
-The Brave & Centurion are converging tomorrow
-Mountain Goat tomorrow, moderate running group (Honey Bee on Q) 5:15 Start
-Stonehenge still on @ 6:00am Saturday (Chipotle on Q) 6:00 Start
12 men decided not to taper for the BRR. We won’t mention that only one of us was actually running in the BRR.
Check out the time – we’re late!
What we did; aka Tha Thang:
Mosey to Theatre and Circle:
– SSH x ??? – Lost count laughing at Freely’s. It was @ 40 though.
– Merkin x 10
Mosey to Murderhorn:
– Suicides using the street light as our lines.
– 50 LBC upon completion at top and return to pick up 6
Mosey to bottom – karaoke/high knees/butt kickers; at bottom jailbreak to pick a lifting rock
– 40 x TR specials – run down to bottom of the hill and back. Pick a heavier rock.
– 40 x overhead presses – run down to bottom of the hill and back. Pick a lighter rock.
– 30 x arm raises. Return rock; and run to bottom of the hill. Plank.
Run up the Murderhorn with 5 burpees at each street light.
Mosey back across to Theatre for Ppls chair
– run through a series of alternating air raises; left leg raised/right, etc.
Mary to the end
– Instruct Pax to try and not sit of hands but instead keep them interlocked behind head. Ran through 6-7 Mary exercises at 20 reps in cadence each. Finish with 20 merkins with the suggestion of Freely’s.
skin del la mole:
– Haggis is equal parts beast and crazy. No taper and will still out run most F3 pax. That’s the beast part. Running the BRR but not yet tapering; that’s the crazy part.
– Fire Hazard was out front about the whole time. Muddy SOB’s picked up an all pro free agent…it still won’t matter though!
– I saw quite a few peddles during the TR special. YHC thinks we need more bicep work.
– Freely’s makes working out at 5:30am much more enjoyable. No one will hear quality chatter like that at the YMCA.
– Poptart was getting it done. Great work. I noticed he and Wingman and Fire Hazard never sat on their hands during Mary.
– Linus is getting better really quickly. Rip Curl keeps coming – great work guys.
– Sorry for the running Icky. I wasn’t lying about disliking it. Just couldn’t think of anything else on the fly since that’s
all we have done at every workout for BRR training.
– POP is quiet. You must not do a lot of public speaking!
– Thanks to Squid for taking us out.
– Last but not least is Big Tuna. He’s an OD SOB – nuff said.
– Thank you for the privilege of letting me lead.
6 Pax for a tour of Marvin Ridge at Dromedary this morning.
The Workout:
SSH x 20 IC
IW x 15 IC
Merkins x 20 IC
Plank, 6 inches, hold it
Recover
Run down to bottom of lot to hill
7’s on the hill with Burpees and Reverse Lunges
Mosey up to benches by cafeteria for:
3 rounds of 10 step ups 10 decline merkins
3 rounds of 10 dips 10 wide arms
3 rounds of 10 Makhtar N’Diaye’s and 10 Low Slow Squats
Mosey to the Football Field for partner work
P1 Run to 50 for 20 Carolina Dry Docks
P2 Freddie Mercury’s until P1 returns
Flapjack and Repeato
P1 Run to 50 10 hand release merkins
P2 Rosalita
Flapjack and Repeato
Work back to the main lot with 12 diamond merkins at the light poles
Bear Crawl from bottom of lot to the top by the Bonsai Tree
Run to bottom of the hill for Jack Webb x 20 presses
People’s Chair on Fence with Presses
6 MOM w/ LBC’s, Flutters, Protractor (extended version), and Merkins
Recover
Moleskine: Great work out there today in extremely thick conditions. Solid group as we all stuck together and worked hard. I tried to mix it up and keep us moving through the giant AO, I hope everyone got a little bit of what they came for. I believe Enron and Silicon might have been looking for some Kettle bells, they will return… We look forward to a Wild Turkey beatdown next week. Wild Turkey at 5:30 am is pretty aggressive for a Wednesday but it is football season so…
Announcement: Nutter Butter starting a bible study at his house in Hunter Oaks on Tuesday nights at 7:30. Invitation is open. Mud Run signups are almost done, make sure to get signed up. Good luck to resident site Q Bratwurst and the rest of the BRR maniacs, we know you will kill it. We would love to see some new faces and returning faces on the Q list for Dromedary. Signup here: https://m.signupgenius.com/#!/showSignUp/10c0d4baeaf29a46-dromedary
16 men made the good post-Labor Day decision to post at Bagpipe this week. Here is what we did.
(Disclaimer given) The Thang:
Mosey to the Courtyard parking lot for warm-up: 15 IW, 10 8-count burpees, 15 squats (all IC). 2 minutes of merkins: OYO go for personal best.
Mosey to the pond for “1 mile obstacle course.” 3 laps and change around the pond. Obstacles/pain stations are: 20 jump ups at 1st wall, 20 dips on picnic benches, bear crawl up hill, 20 decline merkins at 2nd wall. Mermaid led Mary for the early finishers while waiting for the rest of the PAX.
Down to the exercise trail and split into 3 groups. Group 1: personal best for pull-ups, Group 2: burpees, Group 3: supine pull-ups. Rotate and do the circuit twice, with the pull-up group acting as a “pacecar.” I won’t lie, this did not go seemlessly.
Mosey back to parking lot. Pair up for personal best sit-ups (1 minute). Then mountain climbers x 20, merkins x 10, LBCs x 20. Back to launch and 5 burpees OYO to wrap it up.
Announcements: Mud-run sign-ups close Sept 12! Get signed up then get focused on training.
Posted for Van Pelt by Mermaid
Shovel flag planted firmly by Young Love once again.
Perhaps we should taper before the BRR? Taper does not mean easy. Taper means no twisted ankles scaling North Face or thrown-out backs performing a bear crawl up a hill. Otherwise, let’s get our iron sharpened. Disclaimer given. No FNGs.
Thang
Mosey around the parking lot.
COP
Windmill x 20 IC
SSH x 20 IC
Low Slow Squats x 20 IC
Mountain Climber x 20 IC
Mosey to large parking lot adjacent to launch lot. 8 stations marked by rocks and printed instructions.
8 Pain Stations
2 exercises per station with a down/back run in the middle and one at the end of rep completion. First exercise descended in number and second ascended (i.e., 50 Squat/5 Merkin/40 Squat/10 Merkin/etc.). Runs were approximately 120 meters total per. Exercises:
1. Squats/Merkins 2. Curls/WWII Sit-Ups 3. Plank Jacks/Jack Reachers 4. MC/Buprees 5. CDD/Heels to Heaven 6. Overhead Claps/LBC 7. Jump Squat/Dolly 8. Werkin/Flutter
Pax got through 4 stations before time called. Lobsta Roll upset he did not get to the Burpee station.
Descending Deconstructed Burpees
Deconstructed Burpee to 10: 10 Squat/10 Leg Thrust/10 Merkin/10 Leg Thrust/10 Jump Squat. Next one with 9 of each, 8, 7,…down to 1.
Mary
All to 10 IC except Freddie Mercury done to 20 with cadence tempo changes. Hold feet at 6 inches after each exercise: Flutter/Dolly/Rosalita/Flutter/Drop feet. Freddie Mercury x 20 IC (BRR style).
COT
Moleskine
Respect to Snowflake because, well, he is within the Respect age range and he ran in and out of the workout.
Spreading out for stations reduces the mumblechatter, at least what YHC could hear. Hmmm, worth considering next time.
Sorry we did not hit all 8 stations. Perhaps we can rinse and repeat another time, and you can pick up where you left off.
Thankfully, the flabby-armed Q, picked up the curl rocks. None were worthy of the big guns that posted.
YHC took group out in BOM
Announcements
Good luck to BRR runners, drivers, and support crews. Here’s to a fun and safe event.
Mud Run registration ends 09/12/2015 for 10/24/2015 event.