The cool air arrived just in time for 11 Meatheads to convene on the ELE Parking Lot for a Kettlebell beatdown. As last night’s twitter message implied, there would be a focus on Endurance and Strength this morning.
This is how it went down:
Warmarama – as follows.
SSH x 20 IC
20 Two Handed Swings OYO
Merkins on your Bell x 10 IC
10 Cleans each Arm OYO
WideArm Merkins x15 IC
10 Snatches each Arm OYO
Endurance Sets: 2 Minutes ON – 30 Seconds off (2 SETS EACH with the exception of Squat/deadlift)
Alternating 1 Arm Swings
Cleans
Snatches
Goblet Squat (or Teabag squats)
Deadlift
Strength Sets: (2 Sets) Partner up w/similar bell
P1 on the Bells – P2 Corework x 25 as the timer
P1 Double Swings – P2 Ole School Situps x25
P1 Double Cleans – P2 Dolly x25
P1 Double Shoulder Press – P2 LBCs x25
P1 Double Rack Squat – P2 Flutter x25
P1 Double High Pull – P2 Bicycle x25
20 Swings On Your own to finish up the last 30 seconds.
Namarama – No announcements
Moleskin:
YHC arrived early to set up an IPAD for the Tabata and to get the tunes ready with the Iphone and cheap glow in the dark speaker. As the pax rolled in so did a horrendous odor that appeared to be coming from the woods behind the parking lot. Liberace and I were nearly overcome by the odor with every gust of wind. Not confirmed, but best guess is that there is a rotting carcass in the woods. But alas, the PAX was not detered from putting in maximum effort this morning. Tons of chatter this morning during the tabata. My musical selection (Foo Fighter Radio and STP Radio on Pandora) brought an onslaught of comments from the pax. In my defense, they usually play much more up-tempo tunes on these two channels. Despite the music being slow and depressing at times, the pax continued to mow through the 2 minute tabata with reckless abandon. Hacker (donning full on blacksmith welding gloves) even spiked his bell at one point during the alternating single handed swing tabata. Went gloveless for the remainder, and the pax standing next to him were much safer as a result. The chatter came to a screeching halt when the double bell work began. If you weren’t slinging two bells, you were dealing with loose gravel in your shoulder blades grinding out the core work. The three headed monster of TR, Brown and Chanel were throwing heavy weights around all morning long. Glad to have everyone out there this morning giving it all you got. Hopefully everyone in attendance had a great time out there, if you missed it – you missed it. Always an honor and a privilage to lead at Meathead.
Today’s Devil’s Turn explored the world of Fartleks which from Wikipedia “means ‘speed play’ in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training ‘is simply defined as periods of fast running intermixed with periods of slower running.'” Now you know.
7 men either didn’t read the pre-blast, or chose willingly to subject themselves to an experimental fartlek workout on the greenway for this week’s Devil’s Turn.
The idea was to liven up “greenway week” and make sure the idyllic surroundings did not lull the PAX into a lax workout. It was complex to say the least (would be much better to be programmed on a watch), but it kept the PAX together and by the end, most were gassed. Overall, it passes the test and will likely make another appearance at the Turn in the future.
Due to the complexity of the workout, it won’t be repeated. See Preblast for the details.
The circling back for recovery periods were good for some periodic 2nd F. At one recovery period, Prohibition and O’Tannenbaum decided to bypass the rest of the PAX and continue on in their own pain caves. They were later found standing on the side of the path in confusion. Must have been a deep cave at that point. They rejoined and we continued.
Silk again lived up to the nickname with the smooth glide run. It is great to have him out when in town between National Guard training missions. He’s solid.
Stump Hugger was pushing it today on his old shoes pain free. Looks like running is coming back into the rotation. Glad to have you back brother.
Teddy and Turkey Leg were drag racing all morning and were laying down a fast pace. Not sure if there were any elbows thrown but if they were, they were discreet. Lot of iron sharpening happening there.
Thanks for going along with the experiment today guys. It was fun!
Posted on behalf of the main man IronHorse
15 + 1 FNG dove in the deep end of the pool at Hydra on a beautiful spring morning.
The Thang:
Mosey from the parking lot to the back football field.
COP
* SSH…….nope….refusenik
* IW x 20 IC
Enough warmup.
Mosey back to the front field and line up on the cones.
Broken burpees went something like this:
25 deep squats – run 50 yds.
25 groiners – run 50 yds.
25 merkins – run 50 yds.
25 jump squats – run 50 yds.
Plank up until all finish.
Partner up:
* P1: bear crawl to playground, 6 pull-ups, run back.
* (“Mommy, it’s a 2 legged bear!”)
* P2: alternate flutters and dolly’s until P1 returns.
* Flapjack
* Rinse and repeat – 2 rounds.
Back to the line: broken burpees as above x 20.
Partner up:
* P1 run to playground – pullups x 6, run to concession stand – step ups x 12, run to light pole – lunge walk x 18, run to start.
* P2 – alternate wide-arm merkin x 10, reverse lunge x 10 until P1 returns.
* Flapjack
* Rinse and repeat – 2 rounds.
Back to the line: broken burpees as above x 15
Partner Up:
* P1 run to track, CDD’s x 20 at far side of track, return to start
* P2 – flutter x 10, dolly x 10, LBC x 10 – keep going without feet touching ground until P1 returns.
* Flapjack
* Rinse and repeat – 2 rounds.
Not enough time to finish the weinke (we’ll save some for next time).
Circle up for 8 count burpees x 15 IC.
That’s it.
Mosey to Parking lot for COT.
Moleskin:
In spite of the idle bravado YHC posted on twitter, we had an elder-friendly workout (AARP card tucked in my shoe)— as noted by the loosening of the digestive tracks of some of the pax during mary (#probiotics?). Hops seems to be following TR’s lead and carrying a few ready names around in his utility belt (“Oh, you’re from Ohio? Steak’Ums”) – welcome to Goat Sweater. Good work brother – keep coming.
Announcements:
1. Good chance of a Memorial Day convergence – stay tuned.
2. Saturday night is One Step Race for the Homeless Adventure Challenge 5k taking place at Calvary Church at 5pm. Very family friendly.
As a follow-up to Outback’s Core-Focused Q at The Maul yesterday I thought it would be good to focus on cardio for today’s workout at the Murder Horn. With a perfect Carolina spring morning to start our day, the PAX were off at 5:30 sharp.
Warm-Up:
Mosey to the front of the theatre for COP and Disclaimer
SSH x 25
Merkins x 20
Mountain Climbers x 20
Mosey to the Murder Horn. Stop at the first intersection and partner-up. Partners to run the opposite directions of circle drive to the right, meet half-way do 10-Hand Slap Merkins, continue around circle for another 10-Hand Slap Merkins. Repeato for two full circles and plank when complete.
Plank-O-Rama to wait on six.
Mosey back to top of the Murder Horn, 50% Pace downhill to stop sign. Form three rows lined up at stop sign for Indian Bear Crawls (Hopper, Rump Roast & Wild Turkey as leaders).
Mosey to the playground parking area and partner up again. Partner 1 runs to bottom of hill to stop sign and back while Partner 2 completes dips. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Slow Squat. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Burpees. Flap-Jack.
Run back to the top of the Murder Horn. Plank-O-Rama top of the hill to wait on six.
Mosey back to finish with AYG Wind-Sprints x 3.
Moleskin:
It was a great group today, 30 strong. Since it was a large group, the Q had to call an audible on 3-rows for Bear Crawls instead of 2-rows. No worries though, I was sure to use the Frehly’s Comet method of counting off by 3’s for 4-Groups of 5. (That’s for you Market Timer!) I really appreciate Hopper joining his first Rebel Yell workout, as well as the other PAX who came out for support. We had some great races going on with Mr. Bean, Mic Check, Hopper and Go Daddy….Way to Push One Another. Great job to Loogie for partnering up with the Q and pushing me.
Announcements:
Pop Tart on Q next week.
This was the Q’s one year anniversary and I wanted to try something a little different and appreciated everyone sticking with me on the 45 mins of ab torture.
In most workouts our abs have rather an easy life and seldom get called upon except maybe in the closing ceremony or in the odd plank here or there. Well today it was time to make up for the sins of the past and pay the piper. Today’s initial down payment included 560 ab reps over 10 ab exercise using a pyramid style workout that was all called out in cadence. Yes all exercises in cadence except one (Burpees), special thanks to Tiger Rag and MT pushing me on this one however; Q is now losing his voice and appreciated Crab Cake stepping in to lead the Side Straddle Hop at the end.
With the disclaimer given it all went down something like this:
Warm Up
Next the Ab pyramid, which consisted of 10 rounds and each new round started by completing the exercises in all previous rounds and adding one new exercise. The result of all this stupidity again was 560 reps over 10 distinct exercises that included:
Warm down
Again this was not your typical workout (no significant running, merkins, squats etc) and I was weary of mutiny or a Q jack and appreciated the support in sticking with it and me. I did note some mumble chatter and perhaps some of that was due to translation of Kiwi into US – of note was when I called out 10 burpees and Freehleys translated it to 20.
Announcements
22 men battled the man in the mirror and left victorious.
Warm-up:
Quick lap around cars to pick up some stragglers
Circle up
SSH x 20 IC
IW x 20 IC
Merkins x 15 IC
Mosey down to track
The Thang:
Partner up for catch me if you can with 5 jumps squats until each partner is tagged 3 times.
GOPHER
P1 runs down to baseball field and does…
20 derkins
20 dips
20 pullups
P2 runs one lap around track
When you meet to flapjack, 20 hand slap merkins
Complete as many rounds as you can.
Wall sits w/ 50 arm raises
LBC x 25 IC
10 burpees OYO
H2H x 15 IC
Done.
Moleskin
The Gopher brought all the PAX could handle this morning. It’s always a tough workout and one that embodies the You vs. You mentality. The PAX were up to the challenge and should have brought home some particularly smoked shoulders.
Too many #LarryBirds out there to name today. YHC was constantly behind Joker, so I know he killed it. Sounds off with others who deserve #t-claps.
Thanks for the opportunity to lead.
Announcements:
F3 Dads – Saturdays 9:00 this summer
Endurance – new moderate running workout on Fridays
It’s Greenway week at Devil’s Turn. To mix things up, we are going to try some Fartlek or Swedish Speed Play. No, it’s not what you did in high school under the boardwalk. We will be doing this while running on the boardwalk. Intrigued?
Homework: go to http://runsmartproject.com/calculator/ and calcluate your 5k, 10k, and half marathon equivalent paces based on your recent race results.
We will launch from the 4-mile creek greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. We will then enter the greenway and follow this plan:
1) 10 min warmup – enjoy your 2nd F
2) (1 whistle blow) Start a 1 minute run at 5k Pace, (1 whistle blow) 1 minute jog while circling back for the 6
3) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6
4) (3 whistle blows) Start a 3 minute run at half marathon Pace, (2 whistle blow) 3 minute jog while circling back for the 6
5) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6
6) Turnaround on Greenway (1 whistle blow) Start a 1 minute run at 5k Pace, (1 whistle blow) 1 minute jog while circling back for the 6
7) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6
8) (3 whistle blows) Start a 3 minute run at half marathon Pace, (2 whistle blow) 3 minute jog while circling back for the 6
9) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6
10) (1 whistle blow) Start a 1 minute run at 5k Pace, (1 whistle blow) 1 minute jog while circling back for the 6
11) 10 min cool down (or if you are Haggis AYG) to COT
YHC will bring the whistle, you bring your headlamp, and we will fartlek.
Ambiguous warnings were given via Twitter, but alas 8 men disregarded and headed into the gloom for an unexpected leg destroyer.
The Thang:
The Warm-up:
SSH x 25 IC
Merkin x 25 IC
Slow Squat x 25 IC
IW x 25 IC
Enough of that, let’s get to it!
The Main Event:
Mosey over to the Arsenal (Chanel’s Truck of F3 torture devices) and grab some of those pretty, fresh painted 45 lb plates. Mosey over to the small track trading off the 45 plates as needed along the way. Count off and form two groups of 4. Simple and brutal will be theme from here on out, you will get fatigued early but will be better for it after getting through the entirety!
Round 1
Round 2
Round 3
Round 4
Round 5
Grab the plates and mosey back to the cars for COT.
Moleskine:
I had to take it old school today to one of my first few Death Valley workouts. As soon as we got started I had horrible flashbacks to how awful it was then and how awful it still is now! I think everyone had enough after the first lap, little did they know there would be several more to come. It was great to be on the other side as I clearly remember now thinking the Q couldn’t be serious when he called for more laps after round 2 and it just kept going on and on. I got the very same reactions today from the PAX. Great work by all today, several were so gassed toward the end that they simply rolled out of the way when it was there time to switch from the hair burners; others (Ice 9) decided to sabotage the other team by putting obstacles in their way (branches, his own shoe). At one point a football was discovered, I believe Honey Bee was the instigator on this one, and it was lobbed several times at the guys pushing the plates…and I mean lobbed b/c no one had the energy to throw a spiral! Some PAX (Ice 9..again) were disappointed as they expected more of an upper body workout from YHC. #profiling
Great to have Donatello back out and giving it his all. Grease Monkey was doing work today as well and has become a regular at Dromedary, improving each time I see him. Keep coming out guys, this was a smoker and if you can get through this you will be fine. Great to have Honey Bee make the trip out to Union County, apologies we didn’t get to explore the AO as much today. Keep coming out and I’m sure you will get to see all of it after a few trips, this place is massive!
Thank you Snowflake for the strong takeout and prayers for our fellow PAX and their families. It’s a good reminder of why we do what we do.
Announcements:
Written by Mermaid on behalf of Lobsta Roll
Shovel flag flying. Pax gather around. Pleasantries exchanged. Lobsta Roll opens with, “I am Lobsta Roll.” Gives a quick disclaimer and closes with, “We will get a good workout today.” PAX had no doubt about that. Off we went.
Mosey around a few of the expansive lots. Circle up.
ALL EXERCISE SETS DONE IN CADENCE. Burpees OYO
COP
Plank Jacks x 25
1 Burpee
SSH x 25
2 Burpee
MC x 25
3 Burpee
IW x 25
4 Burpee
Peter Parker x 25
5 Burpee
Squat x 25
6 Burpee
Parker Peter x 25
7 Burpee
LBC x 25
8 Burpee
Mosey to Rock Pile. Grab rock
Press x 10
9 Burpee
Tricep Extension x 10
10 Burpee
Bicep Curl x 10
11 Burpee
Flutter x 25
12 Burpee
Press x 10
13 Burpee
Tricep Extension x 10
14 Burpee
Bicep Curl x 10
15 Burpee
Mason Twist x 25
14 Burpee
Short mosey to playground
5 toes to bar/5 pull up
13 Burpee
5 toes to bar/5 pull up
12 Burpee
Dolly x 25
11 Burpee
Short mosey to launch lot
Reverse Jack Webb
Started with 40 air presses and 10 burpee. Decrease air press by 4 and burpee by one rep down to 4 press and 1 burpee
100 LBC OYO
COT
Moleskin
YHC EH’d a few PAX he saw on Tuesday in Ballantyne for Lobsta Roll’s Q. Champagne was hesitant due to the schedule for the rest of the week. He may have intel on Iron Horse’s weinke for Hydra on Thursday. Painful workout today. Great job by the PAX to push through it. T-claps to Lobsta Roll for another strong Q. #ISI
Glad to see Lorax come back out to Anvil. Tough one for second post at this AO. You may see the theme at Anvil already. Tough workouts and a solid crew who pushes each other. Every week. Come on back next week. T-claps to Voodoo who has attended 2 other burpee-heavy workouts in the past few days. Fairly certain he has a strong distaste for the exercise.
Mumblechatter was around the pain. 225 total Burpee. Strong takeout from Young Love today.
Announcements
Please check your weekly email or f3nation.com.
The Thang:
COP
HairBand mile
SSH x 20 IC
Hillbillies x 20 IC
Indian Run to the virtual shovel flag/little track
Deconstructed Burpees – starting x 10, descending down to 1 OYO
Lt. Dan’s – starting x 1, ascending to 10 OYO
Partner up:
1) 1st PAX – 2 laps (little track); 2nd PAX – Inch Worm across inside the track (flapjack)
2) 1st PAX – 2 laps; 2nd PAX – Fiddler Crab across (flapjack)
3) 1st PAX – 2 laps; 2nd PAX – Duck Walk across (flapjack)
6 or so MOM
Reverse Crunches x 20 OYO
Dollies x 15 IC
FINISHED
COT
Thanks to Spielberg for taking us out