Are you jogging backward?
12 men found themselves standing in the 4-mile creek greenway parking lot at 5:15 am. After a rambling speech by YHC describing all of the horrors that were present on the proposed route and that it was essentially every man for themselves, the PAX still chose to follow YHC on an adventure in Piper Glen. It didn’t disappoint.
The route was the typical hill route around the apartment loop then out to the far reaches of Piper Glen and back. There were the standard options for 4, 6, and 7+ miles. It was glorious.
There were 2 site FNG’s (Hardhat and Dear Abby). I am not sure if they knew what they were in for after the rambling safety talk, but they seemed at COT to have made out alright and had a strange satisfied look on their face at the end. I’ve seen it before, that’s the Devil’s Turn runner’s high. You are welcome my friends.
Prohibition was on his first official training run (or at least let’s pretend) after finding out he has been accepted into the Chicago Marathon. This will be his first and it is a great one to start with. We look forward to being a part of your training plan if you will still hang with us mere non-Chicago runners.
Funky Cold and Buttermaker were sighted together and YHC realized how different they really look. This made it less justifiable to have called Funky Cold, Buttermaker a couple weeks ago. It could be blamed on the bad lighting conditions in the parking lot, but they installed lights. So…cobains.
Dolphin was back after an extended departure from DT. It was great to have him back and it will be good to have the ultra legend himself back amongst us. He also has some very interesting CSAUP opportunities brewing (more on that in the announcements).
Horse Head was out there pounding the pavement again today and by the looks of Strava, found his own path resembling something like a double ended lasso. Good distance though so no judgement here. Enjoy the running afterglow on your trip to Seneca today.
Turkey Leg and Exlax flew under the radar today and YHC lost them in the dark cool air. However, it is guaranteed they ran with prowess and power today. Why? … because that’s what they do.
Haggis and Frazier were pushing the pace hard today and seemed to be bounding up every hill. By the end, the decision was made to go all the way up the Piper Glen Dr. hill and around Old Course loop backwards. Haggis states the scenario best…
“Most noteworthy moment at DT this morning was while HB and I were struggling up the big hill on the way back, panting, lungs bursting, legs screaming, Frazier, meanwhile, was slightly ahead gently jogging backwards up the hill while chatting to us about this and that.”
Classic. The man’s a beast. Nothing more to say about that.
Announcements:
– F3 Deathmarch – Friday May 29 @ 7:00 pm on the Booty Loop. Run the 2.9 mile loop as many times as you can. Contact Dolphin for info, preblast coming this week.
– Other CSAUP events planned like obstacle run and trail run at Crowders mtn coming later in the year. Dolphin is your man for that.
– F3 Golf is in process. Prohibition now doesn’t have to announce it any more and can enjoy the fruit of his toil.
SOB Converges on The Arsenal for Pack Mule
Guests of honor today from Area 51, Sons of Ballantyne (SOB), converged on The Arsenal for an IL style workout, 19 Pax.
The Warm up
There was a little mumble chatter in the early morning gloom and some of the local tribesman were probably wondering if Beast still had it as the warm up felt pretty light. But with a clear vision ahead for the pending pain, Beast knew that a proper warm up was important.
Mosey to the grass and circle up.
- 20 IC Seal Jacks
- 20 IC Mountain Climbers
- 20 IC Imperial Walkers
- 10 IC Merkins
- 20 IC Windmills
- 10 OYO Bombjacks, or if you are from Area 51 Star Jacks (local dialect for The Fort)
OCR Action Part I
Count off in threes and form up teams of three Pax each. This will be your team for the morning.
- Up and over the short walls in front of IL Elementary
- Up and over The Great Wall 2x each Pax
Mosey around back of IL Elementary to the Arsenal.
Partner Rotations
In your team of 3, each one of the Pax performed each exercise individually and rotated through.
Set I
- 15 OYO Pullups – partner 1
- 20 OYO Step Ups (10 each leg) – partner 2
- 15 OYO Dips – partner 3
Rotate through, run a lap as a team, rinse and repeat.
Set II
- 15 OYO Jumping Spider – partner 1 (pace car)
- OYO Monkey Humpers – partner 2
- OYO Calf Raises – partner 3
Rotate through, run a lap as a team, rinse and repeat.
OCR Action Part II
Mosey to Dragon’s Back and run the side hill on the way, up and down 5 times.
Pack Mule and Dragon’s Back
Pax favorite this AM once they got through the logistics of the rotation and an understanding that the pack went on the mule. Light bulbs went off and mumble chatter ensued.
- Partner 1 – hill sprint up Dragon’s Back
- Partner 2 “Mule” – Squats with the pack (aka Pax) until P1 returns
- Partner 3 “Pack” – piggyback on the mule until P1 returns
Partners rotate through each segment, each Pax runs the hill five times.
Bonus round: Not the Johnny Cash as I stated it, but the Joe Hendricks (aka backwards bear crawl) up the hill. Always a Pax favorite.
The Finish
Mosey back to the grass, aborama (Freddie Mercury & Protractor), 7 IC Burpees.
Naked Man Moleskin
YHC shared some thoughts with the Pax regarding the practicality of the Pack and Mule. As fellow Brother’s of F3 we lock shields and support one another, making a stronger team together than individually. Similarly so we should identify an opportunities where our Brother’s might need a hand with a “pack” in their lives and we can be the “mule” to provide the support. Tactically this means:
- Grabbing coffee with a fellow Pax and providing a listening ear
- Mowing a Pax lawn, or some other kind of help, when they are going through something and are tight on time at home
- Making a meal for a Pax family
- Whatever else comes to mind
Take a look around you for opportunities to lighten the load of your fellow Pax when they need it most. Take the initiative and ask them, or just do it. Similarly be encouraged to reach out for help when you need it, we all do.
Announcements, Prayers, Praise
- Thanks once again to SOB for joining the IL Pax for a great workout in the gloom
- All Pax are invited to join SOB at The Brave on Friday’s 5:15 AM for some OCR training. AO is the Vine Restaurant in Ballantyne
- Saturday, 5/2 The Fort Region AOs will be closed for the 1 Year Anniversary Convergence (preblast) at the Patriot in Rock Hill. Workout begins at 7 AM at Sullivan Middle School located at 1825 Eden Terrace in Rock Hill. Dred and OBT your guest Q’s. Coffeeteria will be immediately after the workout at Anna Js located at 1025 Camden Ave.
- Saturday, 5/9 7AM IL Elementary – Black Diamond Ringer on Q
- Friday, June 19, 2015, 8 PM – U.S. National Whitewater Center Tread Nightly nighttime trail half marathon and 4 miler. SOB invited The Fort region Pax to join them
- 5/25 Memorial Day Murph – Converge on Nation’s Ford High School after your normal AO workout. ~6:30 AM launch
- New 3rd F, Tuesdays in Area51. Launched 4/28 in SOB land immediately after Swift/Bagpipe at Einstein Bagels, 6 AM. Book is “True Measure of a Man” by R. E. Simmons, III.
- 5/15 @0600 – 3rd F Convergence – at Eternal Church Office (map) Join us as Chicken Hawk speaks on “Approaching Marriage as Jesus Does His Bride”. Check the Pre-Blast for more information.
- Prayer’s for Heisman’s two colleagues getting treatment for cancer.
- Prayer’s for healing for CobraKai as he may have injured a knee
- Prayer’s for Bounty Hunter’s father-in-law working through some knee injuries
The Merkins
Posted by Baracus on behalf of Chowda:
13 showed up to take the gloves off at the charge today.
The Thang
Mosey around upper lot, mix in some backward run and karaoke. Jog down to the track for a 1/2 lap and circle up for COP. SSH x25, MCx20, IWx20.
15 rounds of Merkins and LBCs
Start with 15 Merkins in cadence, and 15 LBCs in cadence, repeat 14ct, 13ct, etc down to 1ct (240 total). Break for a lap after 13,10,7.
Mosey to wall for people’s chair+air pressure+BTW.
Mosey to field for segments. Break field into 6 segments, jog 1 sprint 1, jog 1, sprint 2, jog 1 sprint 3, jog 1 sprint 4 (audible).
Circle up for Mary go round, each of the pax calls an exercise and bear crawls around the circle.
Mosey to parking lot, AYG to gate, COT
Moleskin:
Nice work men, YHC almost spilled Merlot after 3rd rd of Merkins #hairball. Good work on the Mary go round, my personal favorites- figure 8, diamonds, burpees. Welcome to Hoghouse, our FNG lawyer from Pink Hill. Hope to see you back out there soon!
Thanks to Tesla for taking us out in prayer
Plankin is for P’s
Spring is here so Screech and 21 other men came to The Maul to get a dose of merkins.
Warm Up
20 x SSH
20 x IW
The Thang
Jog behind shopping center
Speed Bump 1- 10 merkins
speed bump 2- 10 diamond merkins
SB 3- 10 wide arm merkins
SB 4- 10 merkins
SB 5- 10 diamond
SB 6- 10 wide arm
Jog over to fountains by the new opening soon Chipotle.
Partner up (partner 1 lap around building, partner 2 exercise, flap jack)
set 1 -combined 100 merkins
set 2- incline merkins as many as you can until partner gets back
set 3- diamond merkins as many as you can
set 4- derkinsrun as many as you can
had to cut the fun short due to being in the way of Stonecrest maintenance crew needing to do some work
Ran back over to behind shopping center to complete set above
set 5- wide arm merkin as many as you can
ran back towards parking lot repeating speed bump merkin routine above
ran back to parking lot for mary
20 x crunch
20 x lbc
20 x toe tap crunch
20 x side crunch right
20 x side crunch left
20 x bicycle led by Puppy Love
1 minute of merkins and that was all
Great workout by all today, I left a name off the list due to technical errors on the record so if anyone knows who I left off please let me know.
Announcements Dolphin said something about a race coming up, and said just sign up when announced
Always a pleasure to lead so thanks for the opportunity
Chippy
Smoked “Q”
Spackler, Freedom, Uncle Leo, Callaway, Joker, Header, Back Office, Floorslapper, The Mouth, Gummy, Susudio, Skywalker, Lazy Boy, Busch, Franks, Madison, Pudding Pop, Uncle Si, Huggy Bear, Marge, Good Hands, Prohibition, Strange Brew,
COP
25 SSH – Cad – Rapid
20 MC – Cad – Not so rapid
20 IW – Cad
20 Merkins OYO
The thizang
Mosey from AO to Davie park – Run to the back parking lot
Partner work – First partner jogs up to the 6th light and back while the other partner does Merkins – 150 flap jack and make sure both partners do 2 laps
Round 2 – One partner runs and other partner squats flap jack. Make sure both do two laps
Mosey to the playground.
30 dips
20 pull ups
15 derkins
Mosey back to AO via Indian Run. Two groups because of the size
Mary – stuff
COP
Moleskin
Okay. So YHC was a little tired at the onset of this and wasn’t operating at full capacity. Don’t worry the pax were angry and held nothing back. #humbling. The Mouth kept up appearances with his name by questioning me right at the beginning. Gummy also got a little uppity on the run and with his injury. In full disclosure I did tweet the night before on THE TWITTER about the fact that we would be running.
Jogged to David park was a pretty strong clip. Pax got a little separated but we circled up with a little plankorama.
We ended up covering about 3 miles during the 45 min so that was a good part. We all needed to lay some miles down so that was good.
The indian run back was a little tiring for YHC. When I mentioned to Busch that I was going to “get the 6” that opened up a ton of talking from many people Busch Spackler and several others enjoyed that.
Preblast: Devil’s Turn – Hills with Pills
This week at Devil’s Turn we will resurrect a pyramid scheme (not Madoff style) last visited back in January. Read below for the various difficulties (pills) that may be selected. It’s a good workout and may just have you reaching for the pain pills later.
We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington Place on Thursday morning at 0515. There are 4, 6, and 7+ mile options available. YHC will bring the chalk to mark the way. See below for the options:
1) Standard Blue Pill (4 miles) – Run 0.75 mile apartment loop, out to Piper Glen, run the Old Course loop and back to lot (perhaps with a little makeup distance down Bevington Place). All this done at a comfortable pace.
2) Aggressive Blue Pill (4 miles) – Do all the above, but instead of a consistent pace, run 1.5 mile at “easy” pace, 1.5 miles at “marathon” pace, and 1 mile at “easy” pace.
3) Red Pill (6+ miles) – Run 1 mile at “easy” pace building to 2 mile at “marathon” pace, 1 mile at “threshold” pace, 1 mile at “marathon” pace, then cool down with 1 to 2 miles at “easy” pace.
Find your applicable paces at the following link: http://runsmartproject.com/calculator
The Piper Glen Hill Routes (both 4 and 6 mile) can be found in the original post here: http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/
Snack Shack
Twenty four non-twitter reading refuseniks posted, including a 37 year old Cabin Boy and a 30-something year old Safety Patrol. So just leave the KBs for another time and move ’em on out.
WARM UP
- SSH x 20
- Low Slow Squats x 10
- Low Slow Squats with neutral feet x 10
- Merkins (real ones) x 5
- Real Merkins, 3 down / 1 up x 5
- Real Merkins, 1 down / 3 up x 5
- Real Merkins, Down, Hold 6″, Up x 5
- Mosey to Snack Shack
SNACK SHACK LOOPS
- Round 1: Called exercise, run to first light pole and back.
- Round 2: Same exercise, run to 2nd light pole and back.
- Round 3: Same Exercise, extended plank-o-rama or 6″ holds
Exercises:
- Step Ups / Jump Ups x 20
- Split squats x 10 ea leg
- Decline, perfect form, merkins x 5-10.
- Decline dry docks x 5-10
- Heels to Heaven x 15
- Head to Heaven (old school sit ups) x 10
Mosey to parking lot for suicides to finish it off.
COT
MOLESKINE
- Mermaid’s reflective vest took me back to 5th grade and my heady safety patrol days. Worked my way up from the 4th grade street beat all the way to sergeant and the special green badge. So much pride, so little power. It seems as many people read my tweets now as the did then….
- ….which is why we only had 1/2 the KBs we needed. Should have just gone on with it but it took until the first set to get myself recombobulated and thinking clearly again. Worst of all, Haze and his diminutive throng of pencil-armed insurrectionists only come away emboldened, and apt to conspire for future strikes. One schnauzer is an annoyance. A pack of schnauzers, however,–they are even more annoying.
- Cabin Boy / Simba was born the day after Chelms turned 13. If 50 doesn’t make him feel old, that should do it. Happy Birthday to both of you.
- Good to see Zombie becoming a regular. He’s like two pax in one: Hat / No Hat.
- Nice work by Cletus for posting with a bum wheel and modifying when needed. Good to have him with us during his break as Willie’s stunt double on Duck Dynasty.
- Spandex makes a return (the Pax, not Runstopper’s hosiery). Welcome back, Kotter.
- Lobstah Roll makes up for the half turtle neck with ten-legged crustacean speed. No one likes an overachiever, young man. We respect you, just don’t expect us to like you when you make us look that slow.
My agent (me) says it’s The Charge next week, the 5th of 9 Qs in 8 weeks, which my publicist (also me) has called the Summer Kickoff Tour. Grillin’ season is upon us….smells like some TR-B-Q.
Get a plate full next week.
The Beastly Camel
7 Pax took on the beast at Dromedary.
The Thang
- Mosey over to the side lot and circle up
- 50 SSH
- 25 Imperial Walkers
- 20 Mountain Climbers
- Indian Run around the lot back to the Cars
- The Beast is called. Well a modified beast
- Run the length of the lot and stop at each cone. There are 6 of them
- Do Called Exercise at each gone. There are 6 rounds. Out and back is one round
- The modification was at each gone we did 6 reps of 3 different exercises
- Round 1– 6 Diamond Merkins, 6 Regular Merkins, 6 Wide Merkins
- Round 2– 6 Sister Mary Catherines, 6 Deep Squats, 6 squat jumps-
- Round 3– Bear Crawl to each cone. 12 CCDs, When we turned around we just ran the cones and did 6 CCDs, 6CCDs, 6CCDs.
- Intermission- AYG to the end and back
- Round 4- 6 Hand Release Merkins, 6 Merkin Jacks, 6 Walking Merkins
- Round 5- 6 Toes Out Calf Raises, 6 Toes Neutral, 6 Toes In. We ran the course backwards on this one
- Round 6- 6 Burpees each cone
Moleskin
The scientific name of the dromedary is Camelus dromedarius, which could be based on the Greek δρομὰς κάμηλος (dromas kamelos), meaning ‘running camel.
We did some running today. However, the running was probably the best part of it. Lots of Larry Birds out there. They are fast out here in Waxhaw. Ice 9 tried to mess up YHCs cadence count during COP but I wasn’t to be waivered. I think in the process of trying to confuse me he ended up just confusing himself. Thanks to Brat for keeping the count pure. Once the beast started it quieted down with the exception of moans and growls. Pretty sure Dasher gave birth out there. Thanks for letting me lead.
Announcements
Golf and New 3rd F in Ballantine of Tuesdays
Hills to run and Bells to Clank
20 men decided it would be in their best interest to swing a little iron and run some hills rather than to stay asleep an extra hour. It was the right choice!
The pax was disclaimed and off we went as the banged-up timex ironman watch struck 5:30.
Here’s what we did in the allotted 45 minutes.
20 Merkins on your Bell
Circle up in the Lot For COP
SSHx20 IC – 20 swings OYO
IW x20 IC – 10 Cleans Each Arm
Merkinsx20 IC – 10 Snatches Each Arm
Wide Arm Merkins x15 IC
Rack em and mosey to lower lot. Right Arm UP – Left Arm Up flatpjack along the way to Grassy Knoll
Turn and Face the hill for a Hill 10x20x30 Ladder consisting of the following exercises:
Hill Ladder: 10x20x30
Grab Some Hill for a Swing Ladder
10 swings – Run the hill
20 swings – Run the Hill
30 Swings – Run the hill
Same with Goblet Squat
Same with Two Handed Press
Plankarama between sets to allow the pax to finish. Some LBC’s thrown in for good measure.
Stay where you are and partner up with someone with Like Bell for Double Bell Work.
P1 on the Bells
P2 20 hand release Merkins will be the timer (audibled to regular merkins for exercises 2 and 3)
Exercises Performed: By 3 round Each
Double Clean- (Did a lap around the parking lot before the Snatches to shake out the dead forearms)
Double Snatch
Double Swing
Rack em and mosey back to lot for Namarama
Announcements – Due to construction Kevlar will converge with Joust at Charlotte Christian Beginning this week. Skunkworks will continue to meet at Covenant Day, but in a different parking lot- see twitter for updates.
Thank you Sussudio for taking us out this morning. Your words were spot on.
Moleskine: Spring conditions such as they were this morning are simply tough to beat. Why would anyone workout inside? A great group of men were ready to go at 5:30, so thats just what we did. Jumped right in with 20 merkins on your bells to the blood flowing and the lactic acid built up. Not a ton of chatter out there this morning, seemed as though it was business as usual at Skunkworks with everyone rolling up thier sleeves and putting in work. Brown even removed his sleeves at some point during the warm up. For those who were experiencing double bell exercises for the first time, they suck the life out of you after a few reps and require full commitment. Worth it in the end though, they will make your single bell feel so much lighter. From what I could tell everyone was pushing themselves pretty hard on the hill runs and bell work. Great encouragement out there this morning as well. Hope everyone got thier moneys worth.
1 Mile Timed Run? Hell No, Lets’s Get The Tire Flipping!!
36 men made a wise choice this morning for something a little different. After barely completing the Battlefrog Saturday I vowed not to do anything with Madame again. This was before we drank a few IPA’s post race. “Hey Bean feel like joining me Q a gear workout Tuesday”, Ok I am in!! MT emails game plan and we meet at 5am to unload or loot! Drive back to the AO to meet the Pax and a short Mosey back to the pain stations:
COP:
SS X 20
IW X 15
Merkins x 10
MC X 10
MT takes the lead: count off 1 thru 6, 6 stations for the following station workout, keep rotating when finished,no rest:
Station #1 Tire Flipping: Flip tire 5 times (modified to 3 after back up) each other member performs merkins until his turn, 30 yards back and forth.
Station #2 30lb Sand Bag Carry: Carry bag 30 yards, 20 triceps extensions, back 30 yards 20 curls.
Station #3 Kettle Bells: Lots of swings, Mic Check was in a zone!!
Station #4 Cement Block Carry: 30 yards 20 squats, 30 yards back alternate merkins on block x20
Station #5 Hair Burners: No fun, 30 yards up the hill turn around and 30 yards back.
Station #6 Lap Run: run lap of parking lot.
Solid work but no rest, count off 1 thru 4 an old fashioned game of tug-o war, will not go into too much detail other than to say team #3 won!
Bean decided to call sprints and the following happened:
Round 1: 50 yard sprint.
Round 2: 5 Burpees 50 yard sprint.
Round 3: 10 Merkins 50 yard sprint
Round 4: Seated position call go 50 yard sprint.
Round 5: 10 LBC 50 yard sprint.
Moleskin: Great effort from everyone today, good to see recent FNG’s Balky & Paper Jam out for the 2nd time, keep coming out men. Thanks to Lex, Loogie & Mic Check for the extra gear. Not sure where MT keeps that tire but I hope we don’t see it again for a while. Nice take out by Hops.
Announcments: MT & Patch Adams have sign-ups for CPR classes look out for email. SOB shirts still on sale until the end of April. Goruck light or heavy coming in May see Hoffer or Dora. BOG on the mend which is good news.