DevilsTurn launched with 6 PAX at 0515 from the 4 Mile Creek Greenway to take a Tempo run into the heart of Piper Glen/Raintree. At some point, a mystery PAX joined the fun.
The THANG:
Moleskin:
Announcements:
The thang:
Mosey to back parking lot for COP
SSH – 15
Merkins – 11 (YHC lost count)
IW – 15
Partner up – like height. 10 partner-assist pullup, 20 Merkins, 30 squats – all individual counts, then hit the track for some running. Run until last team hits the track, then all direct return to center. 10-count. Repeato 5X
Mosey to brick outhouse for some people’s chair (0:45) and air presses (0:30 IC) X3
Mosey back to back lot
Flutter – 20
Dolly – 20
Freddy Mercury – 20
Merkin Wave
Squat Wave
Mosey to upper lot
Parker Peter – some
Moleskin:
The humidity was over 90%, but with temperatures in the 60s, it was a great morning to forsake the fartsack and see how much O2 is needed to keep moving. The deep gloom of the inner track has many tripping hazards, but we managed to avoid them all and knock out all 5 sets. In hindsight, we had time for a 6th set. But then again, if we had done 6 sets, we would have missed the fun of the merkin wave and squat wave, which started seriously enough, but – class clowns that we are – started unraveling from “up/down” to “mine” (a la gulls in Finding Nemo), to “Bud Wise Er” (a la bullfrogs in long-ago Superbowl ad).
Excellent send-off by Geordi.
YHC considers it an honor and pleasure to lead. Thank you for the privilege.
Announcements
Young Life Mud Run this Saturday at the WWC. $40. Family oriented. 4mi competitive @ 9:00 and 2mi rec @ 10:00. Sign up online (ylmudrun.com) or register on site Saturday.
Men’s Shelter Mission I’m Possible needs men to help lead workouts on Saturdays at 9:00. More info on F3 site.
28 strong for Core Meltdown today – a great gang bang to take the scarlet V from non other than Jean Pierre !!!
Here is what we did:
Warmup (and I use the term loosely – this was more like a first course…)
SSHX25, 5 Burpees, MerkinsX20, 5 Burpees, MCX20, 5 Burpees, FroggiesX20, 5 Burpees
Mosey to the Track for the second course:
warmup lap
Partner up
20 Goblet Squats, 20 KB Swings, 10 overhead press each arm, 25 partner situps with bell
Partner 1 – 2 bell lunge walk north, partner 2 – mosey south, trade off when you meet until 1 full lunge lap completed
Plank-o-rama until all are done
5 Turkish getup/presses each arm (audible down from 10 – those were hard – Rev was hurtin’ with the 50 pounder (Nibbler loves that))
20 KB Swings, 20 Goblet Squats
KB Indian Run – 2 laps
Count off into 4 teams
4 Corners with the following:
Corner 1 – 25 Hammer Curls
Corner 2 – 25 Goblet Squats
Corner 3 – 25 Russian Twist
Corner 4 – 25 Tricep Extension
Mosey to middle for 5 burpees in between stations, 2 full rounds
Foo led Mary: dying cockroach, pilates smorgasboard, a few others
10 Burpees
COT Announcements:
prayers for Zimmerman, collecting $ for a giftcard, see the Rev to donate
free apples from the Rev (awesome)
Porta Jon recovering from knee surgery
Blue Mold’s wife had intestinal surgery – prayer request
CORE T Shirts coming – talk to Foo
Billingsville on Tuesdays, AG starts the first Thursday in Oct.
See the web site for details
Iron Horse with an excellent takeout
Moleskin:
Great showing today, close to a core meltdown record – I think we had a couple of LIFO’s which would have put us over – shout out for credit
Nice mix of Metro and South PAX – melting pot !
Money at 73 – War Daddy, Raisin at 11 = War Baby, and several at each decade between – #gottaloveCORE
Jean Pierre delivered some good tunes to boot
Great job by JP one his first performance, I am thankful for the opportunity to assist and lead this great group of men
Devils-Turn will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515.
We’ll be heading to make our own Fresh Tracks at South Charlotte Middle School track via the normal route here: http://www.strava.com/routes/590015. With a newly paved track sans lane lines, we’ll be doing something new. It will be as hard or as easy as you wan to make it.
When the track is finished, let’s just hope it’s not like this one.
Although a bit foggy from the thunderstorm from the previous evening it was not even funny seeing an FNG hanging out with a very heavy sweatshirt on. I quicky informed him that he would be losing it within the COT.
The Thang’
Slow mosey to Walls
Wall sit for 5 min while performing arm raises in cadence x130
Slow mosey to lower track – four corners.
Perform the following in each corner of the track:
Jumping Squats x25 OYO
Bear Crawl (switch to lunge if need – to second corner.
Mirkens x25 OYO
Partner up – Wheel Barrow around curve – to third corner.
LBC x25 OYO
AUDIBLE – Lunge Walk to fourth corner –
Burpees x25 OYO
Mosey to parking lot to line up for Jack Webb- called it early at 8 mirkens/ 32 arm raises due to failure. Mission Accomplished #SMOKEDARMS
DONE.
Naked Mole Skin:
Today marked my first Q since beginning of April. Not sure how the time slipped by but it felt good to lead again.
Warm-up
SSH x 30 IC
Imperial Walker x 25 IC
Merkins x 20 IC
Squats x 15 IC
Mosey to the Hill (does it have a name)
Triple-Nickel is called exercise
5 burpees at the top
5 burpees at the bottom
5 times
Plank-o-rama while we wait.
Mosey to the cantina
Partner up and do combined 200 LBC
Partner 1 run to Coldstone
Partner 2 LBC
Flapjack until count is met. If you finish early and didn’t run twice. Run it again.
Mosey to Target Lot
M100
10 burpees
10 mountain climbers
10 jump squats
Until total count of 100 (40 burpees, 30 mountain climbers, 30 jump squats)
Plank and wait. 10s of good form.
Mosey to side of Target
Ab crusher
30s of 4 count freddie and 4 count heels-to-heaven
1m of half-burpees (plank to feet near hands)
3 rounds
Mosey to humps behind Target
Bear Crawl to first hump
Sprint to next
Bear Crawl to second hump
Sprint to next and halt.
Mosey home for some Mary
Starting position is 6 inches
Dolly x 30 IC
Flutter x 25 IC
10s of 6 inches to finish
Moleskin
Thanks for the opportunity to lead again. Yes, some was repeat of a previous workout but we have a lot of new faces. Speaking of faces, Have you seen Screech’s? Front of pack today. Good job. Not much resting today. I think i counted 90 burpees. Scheduled a guest appearance by Jack but couldn’t fit him in. Shoulders are toast after the bear crawls.
Announcements
Help out this weekend at 815a to get the kids ready for the 1 mile fun-run for the Isabella Santos Foundation. See site for details on registering for the 5/10k or the family 1m fun-run, Contact Honey Bee to help out.
What: F3 Trips For Kids Bike Ride
Where: Francis Beatty Park
When: Saturday 9/20, 9am – Noon
Who: Looking for 10 – 15 PAX to come ride bikes with the kids for a couple hours.
Details:
We will be taking 10-15 students from AG Middle’s Bulldogs Matter tutoring program for a morning of mountain bike riding at Francis Beatty Park with the folks at Trips for Kids. TFK provides the kids with bikes and helmets and lets them enjoy the outdoors on a bike in a safe and secure environment. We need some volunteers from F3 Nation to ride alongside and make sure they’re having fun.
Itinerary:
Meet at Francis Beatty Park at 9am. Ride for 2 – 2.5 hours with breaks in between. Eat lunch with the kids and finish Noon. Bring your mountain bike, helmet and 2.0’s.
Please email me with questions or if you can make it. Aye! Frank.Larsen@cbre.com
Far Side
Not sure if the SF or VSF was planted, but regardless – 28 men set out for another midweek assault at Anvil.
The Thang:
Warmup run down to entrance 3 on Rea Road and over to the lot near NF. Plankorama while waiting on the 6.
COP:
SSH x 30
Rockhopper x 20
Slow Squat x 30
H-R Merkins x 20
Partner up and run to bottom of hill at entrance 4.
Partner 1 – bearcrawl up hill, Partner 2 – knee ups
P2 – bearcrawl up hill, P1 – knee ups
Mosey down
P1 lunge walk up hill, P2 – CDDs
P2 lunge walk up hill, P1 – CDDs
15 hand-slap partner merkins at top
Mosey down
All pax backwards bearcrawl up the hill.
Plankorama
Jog to near baseball field and one partner grabs a rock.
P1 75ish yard AYG run around light pole. P2 overhead press w/rock. Flapjack.
P1 75ish yd AYG run again. P2 hold rock straight out in front at shoulder height. Flapjack.
P1 – 75 yd AYG run. P2 tricep extension w/rock. Flapjack.
Run to picnic tables at/near the concession stand.
11’s: Jump Up’s/Step Ups & Derkins.
Plankorama
Run to starting lot
High Slow Flutter x 13
Russian Twist x 13
CCV R x 13, Flapjack, CCV L x 13
COT
Ye Olde Moleskine:
Good turnout at Anvil. Bunch of the pax doing the pre-KB or 10k swing challenge or some such. Great to have Pele back out after a short hiatus. Prayers for you brother with your dad passing and M’s cancer fight. Some mumblechatter but not as much as normal from the likes of Bananas, Busch, Spackler, etc. Perhaps the workout was sufficiently painful? YHC was fighting a head cold, but hope the pain administered was adequate.
Found out at 3rd F Aftermath that today is Busch’s 39th birthday. Hope he did 39 extra swings. Had I known – we all surely would have done 39 burpees or something to commemorate. You owe us 39 of something Busch!
Good to see Brutus out as well. 4 or 5 posts for him now. Keep coming out. Hacksaw was pushing himself on the runs, too – great job pushing yourself. I can see that former college athlete inside you – keep posting my friend.
As always I count it a privilege to Q the Area51 pax. Great group of men. Thankful to be a part of this.
Solid closing prayer by Young Love.
Announcements:
Saturday 9/20, 1-mile fun run as part of the 7th Annual 5k for Kids Cancer
Already 20 or so of F3 Area51’s HC’d to suit up in their F3 race shirts to lead the participants in some dynamic warmup. It would also be great to have the same strong father figures run with the kids and participants. See http://www.isabellasantosfoundation.com/5k-race-fun-run/ for more info. Contact Honey Bee (jlevins9@hotmail.com).
MudRun registration closes at 5pm TODAY – Still time to sign up.
The Pre-Thang led by Double E 6:15 – 6:45 KB workout which included various pain stations. The Late Show, Glass Joe and CT were counted slinging iron in the gloom. Joined by Hair Band, Belly Flop, Turnpike, Electric Slide and Flea for the 7- 8 beatdown.
The Main Thang
Mosey to Shovel Flag for COP
Mosey over to the Parking Lot Hair Burners. Thanks to Double E for bringing the 45 & 10 lb plates. By the looks of the plates before and after this was their first time being used for this type of fun.
Move over to the wall for some active recovery
Take it around the corner for some more fun
Round 1
Round 2
Round 3
Hand off to Hair Band leading the second half
Arm work: 100 merkins 200 plank shoulder touches 300 air presses
Legs: 100 lunges 200 squats 200 calf raises
Core: 50 flutter 50 Russian Twists 50 LBCs Repeato
Moleskin: This am’s beatdown covered a little less ground than normal but the pain was flowing. The standard Indian runs and trips around the track were replaced with localized pain stations that were heavy on the reps. Hair burners aren’t the standard fare at Outland but they never seem to disappoint those looking for some exhaustive anguish. However, YHC doesn’t know how to gauge a reasonable distance for this type of fun so the first men through the gate paid the price. Not sure exactly how far you pushed the iron but strong work boys! Apparently, Glass Joe’s been watchin Looney Toons with the kids cause he pulled a “Roadrunner” like move as his feet spun for about 30 seconds while attempting to move that 45 lb plate across the parking lot. (beep beep).
The second half of the beatdown didn’t allow much room for recovery. Each of Hair Band’s sets had to be called to an end at the 10 minute mark. Someone called out part way through the Arm Work that this must have looked much better on paper than it felt going through. (THRUTH) It was tough, it was simple and we’re all stronger for having lived through it. Well done HB! F3 is based on no man left behind, unless The Late Show is caught up looking at the Harris Teeter truck with its Super Double Coupon ad on the side while the rest of us mosey from COP to the Hairburners.
Happy F3 B-Day to our vary own Horse Head!!! Come out an Join us Next Satruday to help HH celebrate of his one year anniversy with F3 as he leads us through an hour of pain!
You asked for it… Union County is soon to have it’s first weekday workout. Your Site Q’s will be Hair Band and Glass Joe. Details will be distributed shortly!
37 strong between Swift and Bagpipe this morning. Will have to check with the chief (Haggis), but that is the most I ever remember. T Claps for Madame for creating a great pre-Mud Run workout to continue the Swift tradition started by Bratwurst.
As for Bagpipe, The Thang:
Mosey across to parking lot for: 25 SSH IC, 20 IW IC, 10 burpees OYO, 15 slow squats IC, 5 burpees OYO, 25 dolly IC, 25 flutter IC, 10 burpees OYO.
Mosey to pond, grab some wall. 15 derkins, 20 dips, 10 jump ups. Repeat. Next wall: 20 split squats, 15 diamond incline merkins.
Mosey all the way to the infamous Bagpipe runnin’ hill. P1 run to the top and back while P2 does merkins to failure, then squats until P1 gets back. Flapjack. Then repeat.
Bear crawl “catch me if you cans.” 5 merkins per partner per round, repeat 3X.
Run back. Tried to do pull ups on the exercise trail but the Swift’ers chased us off. Did 10 burpees instead. Run back to base for improvised Mary until everyone else arrived.
Announcements: 1. Watch out for a silver Prius with one headlight out. Car has circled by the Vine multiple times now acting suspicious. 2.This Saturday 1-mile fun run warm up. Meet at 8:15 for a 9:00 fun run start. Email jlevins9@hotmail.com if interested in joining for the fun run. 3. Well wishes and prayers for Beaker. He and his wife are expecting any day now!
Moleskin: Great to lead Bagpipe today and amazing to see how many PAX are coming out between the two workouts. And thanks to Mighty Mite for taking down the names – I would have struggled with pen and paper!