Twenty three brave men came out to brave the frigid, well not really, temps for Long Haul’s inaugural debut. Time was called and off we went into the gloom of Stonecrest. Circle up in front of the theater for the warm up.
The Thang:
SSH x 25
Squats x 25
IW x 25
Merkins x 25
Mosey to the Fountains and partner up.
partner 1 does step-ups while partner 2 runs around both buildings then flip flop
partner 1 does squats while partner 2 runs around both buildings then flip flop
partner 1 does derkins while partner 2 runs around both buildings then flip flop
plank up until all are back
Repeato all three exercises
Hand off to Frasier for the last fifteen minutes.
Line up on the main road for Stonecrest starting at Firebirds and running back towards the AO stopping at every light post on the right side for the called exercise.
First round: Hand release merkins x 5. Plank at the end.
Second round: Russian twist x 10. Six inches protractor called.
Third Round: CDD x 5. Plank elbows/regular.
Fourth round: Hand release burpees x 2. Six inches
Fifth round: AYG back to the AO.
That is it.
Moleskin: This was the first boot camp lead for Long Haul. As we all know doing our first Q it can be intimidating but Long Haul made it look easy. It was well organized and the Pax had no problems following.
We did however interupt some construction crew. Next time we will incorporate the concrete blocks they were hauling out of there into the work out.
Solid effort out there by McGruber making a post from Raleigh. Strong effort. It was great seeing Mighty Mite back from out west and he is just as strong as ever. Run Stopper and Strange Brew continue to great leaders and moral support for all of the Pax. Big Tuna was always right behind the leaders and you can certainly see the changes since starting F3. It will not be long till he is leading at #F3TheMaul. Tutti continues to make strides coming back from his injury. It is great seeing him out there each week. All of our Respect Pax Puppy Love, Frehley’s Comet and Rip Curl show how to get it done each week.
Heartbreaker did not seem like he missed a beat despite taking over a week off. Outback, Chiptole, Lugie, Crabcake and Madam Tussauds are the regulars at the #F3TheMaul and are constantly encouraging other Pax.
I was nice seeing a fairly new face The Commish and congrats to my neighbor Fire Hazard on making it out to his second post in a week. I think we have a convert.
Finally Haggis was laying back until the end when AYG was called. In typical Haggis fashion he went from taking it easy to full out competition mode. It is nice to be able to turn it on and off when ever you want.
Sorry for the tardy back blast.
Yep, it’s track week at Devil’s Turn and yes, YHC is unabashedly utilizing the words of Bratwurst in this preblast. Let’s face it, he writes better preblasts (and backblasts). So here’s the deal:
DevilsTurn will be launching at 0515 on Thursday from the traditional 4 Mile Creek Greenway parking area on Bevington & Rea Rd. We are headed to the South Charlotte Middle School track and back.
Per the weekly email this week, let’s have a pause for a safety message. It will be dark and we will be running on public roads and on a dark track. Wear headlamps, blinky lights, and sparkly night glow paraphernalia to avoid tripping, falling, or becoming road kill. That concludes this safety message.
We will have a free-form workout this week where it is PAX choice. In general, we will warm up a mile on the way out to the track, then accelerate into whatever pace you wish. One suggestion is a 20-40min Threshold pace run as defined in the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).
Plan to leave the track in enough time to return to the parking lot by 6:10 for COT. You do the math.
See you in the gloom men!
22 beasts, including 4 KB tossers, dealt with it and dominated life on this lovely Wednesday morning at DV
The Thang
Mosey across the lot for COP
20 rapid squats
20 SSH
30 sec clockwise plank walk – 30 second elbow plank – 30 sec counterclockwise plank walk – 30 second elbow plank
Mosey to pick up the new DV Donations – cinder blocks – Partner up and mosey down to the bleachers
Partner 1 – runs up path toward school, up ramp and back down stairs returning to his partner
Partner 2 – perform exercise with cinder block
Flap jack
Exercises performed: 100 overhead press, 200 merkins on cinder block, 200 t-baggers, 200 dips (partner ran with cinder block), 200 supine pull-ups (partner ran with cinder block)
We also did some plank work in between sets.
That’s it. Boring.
Moleskine
YHC had only seen cinder blocks used at The Matrix or Area 51 and remembered how much fun they were so I made a pit stop at Lowe’s yesterday and introduced them to the DV pax this morning. They will remain on the property so use them at your own risk *disclaimer. I’m not a professional but maybe we can get Tiger Rag to come in and give us a safety class on cinder block technique.
Chatter was at a minimum today. Probably because Bananas, Hops, Bulldog, Brown etc all decided to take a day off or head up to the rainbow parade at Calvary. Oh not necessarily for #Anvil, they could have simply been showing up 3 days early for #TheRock. Keep your panties on fellas.
Great work by many today. Sussudio killed it on the runs. Not so much on the plank walks. “Which way is clockwise”? Fireman Ed was very disappointed the Q didn’t call for curls with the cinder blocks. So was the Q as they were planned but forgotten #NextTime. 2nd time in a week YHC has partnered with DK. Still not positive he knows #tSpackler after 2 years. Upon each return from his run all I got was “PARTNER” to flapjack #Priceless. Thankful with such a mild morning in that both DK and @F3Bighairy kept their clothes on. Date for the @F3Bighairy waxing event is still TBD. Keep an eye out for that pre-blast. Thanks SG for the prayer send off.
Announcements
Threshold is in 30 minutes – southpark – good luck getting there
Email Turkey Leg if you planning or thinking about doing the BRR. Sign ups are under way soon.
Happy Hour today – Lodge at 4:30
Mermaid planted the #F3Anvil shovel flag as 15 men gathered under the lights of the Calvary parking lot. Here’s the effort we put forth this morning:
The Thang
Run to short left field of the small softball field for COP:
Run to the middle of the driveway of Entrance #3 via #Northface. Partner up in groups of 3 for grinders. Rotate through so that everyone gets two sets of the exercises.
Mosey to curb of the lower parking lot:
Some plank work then mosey to stone pile along the driveway. Each group of 3 grab one exercise stone then mosey to the top of the hill at Entrance #4 for more grinders. Rotate through for two sets of the exercises.r
Return the stones and mosey to the nearest parking lot for Mary:
Mosey to the far curb for one last suicide. Return to base for COT. Solid take out by Mermaid.
Moleskine
The men of #F3Anvil are tough. And tireless. Week after week they show up, punch the clock and put the work in. And they push one another, which was quite evident today in the grinder groups of 3.
YHC didn’t hear much #mumblechatter today…too busy trying to keep up with Margo and Bushwood…thanks for dragging an old guy along this morning.
If backward runs ever become an Olympic sport, Hops will medal.
For the stone work, Lobster Roll & his partners went heavy. Anything bigger and they would’ve had to use one of the big stones right by Entrance #4.
#Kotters to Baracus who came back to check in on the workout he launched with Young Love. Mermaid was visibly nervous.
Announcments
9 eager Pax showed for another #F3Dromedary beatdown.
The Thang:
SSH x 20 in cadence
Merkins x 15 in cadence
Head down to the rock pile and get a worthy rock for some heavy lifting.
Back to the lot
20 curls
20 presses
20 tricep extensions
20 squats
15 rock merkins
10 rock lunges each leg
Partner Up
P1 run up the hill around the median and back.
P2 curls
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 2 Tricep extensions
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 Two hand overhead press
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 Luganis w/ rock press
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 Russian Twists w/ Rock
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 Thrusters (Squat w/ rock, finish with overhead press=1)
Flapjack/Repeato
Take the rocks to their home
6 MOM
Pass the torch, each PAX call exercise and call cadence, made it halfway through
1 leg flutter R
1 leg flutter L
Russian Twists
LBC’s
Recover
Moleskin: Tough sledding today, time flies when you’re having fun. I was impressed with the general rock size decisions. Apparently Bratwurst and Dasher didn’t get the message that Partner size and speed don’t matter going for Team Burner. Abacus kept up his usual impressive pace and composure, and the brothers HOT, (Hot Pants/Hot Tub), keep getting stronger and faster each week. Way to keep up the hard work boys, you see it pays! Good to see that Brown remembered how to wake up and do SSH’s, as well as crush some rock lifting, welcome back to the gloom son, Chanel must have broken in and kidnapped him. Wednesday is always a good day to lay down a good F3 workout. Thank you to Bratwurst for taking us out with some great reminders of who we are called to be in the world, at work and at home!
Announcements: Abacus and Team Chepul Hill calling all Pax in support of Brain Tumor Research for the 5K, 10K, Fun Run. Signup at events.braintumor.org. Race at Marshall Park on March 21, 2015. (A:correct any mistakes on this announcement)
Brown planning to win a 5K on behalf of F3 in a regional school fundraiser for Union Co. 5K on March 14, signup at http://www.marvinrunfortheridge.com
Annual F3 Golf Tourney on April 30th at Olde Sycamore Golf Plantation. Signups forthcoming…
14 men made the best use of an hour on Tuesday to cropdust Davie Park
The Thang:
Brief warmup in lot, high knees, buttkickers, moderate run to Davie Park
COP (brief)
Run to back end by building. Stop at each lightpost along way for 5 merkins.
Two groups: Group A does suicide back up the road; Group B does two laps in lot with exercise in between; flapjack, repeat
Run back to center of Davie Park, circle for Mary:
Partner up. Partner A runs to playground 10x pull-ups, 20x step-ups, 30x merkins, return. Partner B runs down to back of Davie near building, run back. Flapjack.
Line up for indian run back to launch
50yd AYG sprints in parking lot x4
COT
total mileage: 5.0
Moleskine:
Announcements:
20 SOBs met at 0530 at the Vine Restaurant at the Ballantyne AO in search of ole Nessie herself in Loch ness. Recent reports suggest that Nessie has been stalking the innocent in our very own Loch ness right in the heart of Ballantyne. When there’s a need in our community, the SOBs of F3 are here to help. Here’s what we did:
The Thang:
COP on the way to Loch Ness – SSH X 20, IW X 20, Merkins X 15, Slow Squats X 10
1st Low wall – Incline Merkins X 15, Dips X 15
2nd Low wall – Jump Ups X 30, Durkins X 15
1 lap around loch ness
1st Low wall – Low wall CDD X 15, Dips X 15
2nd Low wall – Jump Ups X 30, Durkins X 15
Field work –
Sprint across and back
Bear Crawls, Burpees X 5; crabwalks back Burpees X 5
Sprint across and back
Inchworms across the field; bear crawls back
Sprint across and back
1 lap around loch ness
1st Low wall – Peter Parker incline merkins X 15, Dips X 15
2nd Low wall – LBCs X 30, Perter Parker Durkins X 10
1 lap around loch ness
1st Low wall – Flutters X 20, Dollies X 20, Bicycles X 20
2nd Low wall – Rosalitas X 20, Heels to Heaven X 20
COT – Planks, merkins lead by Mermaid
Moleskin:
Unfortunately, the SOBs didn’t have any luck with finding Nessie, but we got a pretty good workout on our search. The goal today was to crush the upper body (chest, biceps, and shoulders). We pushed each of those areas to their limits and then pushed them some more.
Always a pleasure leading the men in the gloom.
Announcements:
Congrats to Morning After for a new baby boy.
Spring Mud Run sign-ups available soon.
Let YHC know if you’re interested in running on a Ballantyne BRR team.
Sign up for the Team Chepel Run for Brain Cancer Research.
Great work this morning men!
10 PAX unceremoniously launched into the gloom at 0515 from the Vine Restaurant and the Ballantyne AO.
The THANG:
Moleskin:
Great morning for a kettel bell work out. Thanks Ice 9 for showing up (FNG at Foxhole) and supporting the cause!
Warmup: Jog around parking lot and circle up. SSH X 25; Slow Squat X 20, Peter Parker Merkins X 12, LBC’s X 25.
Workout: Sets of 6 different exercises at 20-25 reps each. Completed 4 sets (24 exercises total). Pull ups – 3 sets of 8-10 reps, Planks with kettel bell row (1 set-10 each arm). 2-handed swings (2 sets), 1-handed swings (2 sets), clean and press (1 set), overhead press (1 set), upright row (1 set), bicept curls (3 sets), triceps (3 sets), merkins (4 sets of different variety), squats (2 sets), Monkey Humpers (1 set). Also did 1 set of lunnges with KB twist – 6 each leg – and 1 set of Romanian Dead Lifts X 20.
Mary (all with Kettel Bell press or hold over head): LBC X 20, Dolly X 20, Flutter X 20, Dying Cock Roach X 20, Heels to Heaven X 20, Mason Twist X 12, Bicycle (no KB) X 20.
The PAQ lined up in parking lot with kettel bells and did various exercises between the speed bumps and sets of Merkins (5 sets X 10 reps) on the speed bumps. Exercises included lunge walk with KB rotating between legs, backward run, overhead press while walking, curls while walking (2 sets).
Jan. 20, 1892 – 1st basketball game played in Massachusetts
Jan. 20, 1920 – The American Civil Liberties Union is founded…..ouch
Jan. 20, 1944 – FDR sworn-in for an unprecedented (and never to be repeated – thank God) 4th term as US President
Jan. 20, 1961 – JFK inaugurated as President of the United States, the youngest ever sworn in
Jan. 20, 1981 – 52 Americans held hostage in Iran for 444 days freed
Jan. 20, 1981 – Ronald Reagan inaugurated as 40th US President
Jan. 20, 2009 – Barack Obama inaugurated as 44th US President
Just felt like sharing some historical facts (with a couple editorial comments, of course). Why? Because I’m a history dork and figured can’t hurt to learn something, right? Anyway….
The VSF was planted at 5:27am or thereabouts. A few minutes later, 25 pax grab a heavier KB than what you normally grab (meaning borrow from someone stronger and/or more daring), and off we went. With the tweeted preblast – the pax read more into it than what it really was…love keepin’ ’em guessin’.
The Thang:
Rack ’em mosey over to church parking lot.
Plank for the six…how is there a six when we’re just walking from one lot to another?
Run a lap that would be the 4th station of circuit work.
SSH x 30 IC
H-R Merkin x 20 IC
Goblet Squat x 10 IC
5 Burpees OYO
Divided the pax into 6 teams of 4 and YHC joined as the proverbial 5th wheel on one team.
4 Stations with team members rotating for 2 rounds of the following:
1) Hairburners – down/back – 40 yards or so
2) Bearcrawl uphill, Lunge walk downhill
3) KB Swings (1st rd), Goblet Squats (2nd rd)
4) Run lap – AYG. The runner would then relieve team member at station 1 and team would rotate accordingly.
Circle up for the following, or something like the following as I can’t really remember:
Plankorama including Chilcutt, Laettner & some other stuff
High pulls x 10R & 10L OYO
Upright Row x 10 IC
Snatch x 5R & 5L OYO
Louganis w/KB x 10IC
Protractor w/out KB except the overdressed British dudes and someone else who also employed the KB
Leg lifts x 13 IC
One-handed KB Swing x 10R & 10L OYO
Mosey back to launch lot
Ye Olde Moleskine:
Good crowd as usual at SkunkWorks. With the tweeted call for heavier KBs, there must have been 40 KBs for the 25 pax. TR brought 8-10 KBs, Stone Cold had some extras as well. Unfortunately, I grabbed TR’s 45 lb’er…actually, it was a good thing (aside from the tiger paw on it)…though still should have asked Splinter on my team to do extra swings while I pinch ran for him (get well – you’re too good a runner!).
The 2 pax (Bananas & High Tide) who commented on the preblast did not show. #unnecessaryfearofrunning
We didn’t run as much as I normally like to, so hope Harley wasn’t disappointed that I didn’t “change the pace” to the fullest extent. Hairburners are always a crowdpleaser. They’re truly one of my favorite exercises. Snatches are one of my least favorite. Joker could sense I was struggling with the 45 lb’er and said “aren’t you glad you grabbed the heaver bell?!”
Some mumblechatter but not as much as normal at Skunk…don’t know if that’s attributable to O2 deprivation or something else. Bulldog & TR were still rather talkative as per their custom.
Should mention strong work by Funky Cold who’s only been posting for a month or so and T-claps to Freedom for rucking in.
Hope the plan wasn’t too disjointed men. Cobain. Chalk that up to sleep deprivation and stress of moving in with the mother-in-law for a few weeks. If anyone’s ever seen “My Cousin Vinny” – picture the scene of Pesci trying to sleep with the owl screeching outside the window. That was me last night, minus the loaded handgun. Anybody got one I can borrow? #mercy
Thanks to our WD Sussudio for taking us out in prayer.
Announcements:
Spring Mud Run (April) – talk to Madame if you want to do it, and you should do it
BRR (September) – talk to Turkey Leg if you want to do it, and you should do it
Goruck Heavy or Hefty or Husky? (Soon?) – talk to one of the pax who likes rucksacks, coupons, etc.