Runaround at the Turn

Runaround at the Turn

5 men got the runaround last Thursday at Devil’s Turn

The Thang

  • Moderate tempo run out to the school
  • Lap around track and regroup* at end of field

Partner up for The Runaround

  • Partner 1 runs a sprint suicide goalpost to goalpost
  • Partner 2 runs a lap around the track
  • Whoever finishes first planks till other arrives
  • Flapjack
  • Repeat 3x

Tempo run back to start.  Total mileage: 6.2

*sans Bratwurst who (perhaps wisely) stuck with the track

Moleskine

  • Small, but fast, group out there on Thursday.   (I suppose if you’re F3 handle is “Cheetah”, you’d better be fast)
  • Bratwurst decided he wanted no part of the runaround, despite not even knowing what it was until we got started.  Anyway, left us with a good even number for pairs.
  • The constant movement left little room for 2nd F chat.
  • Great to see Cheetah down from up north, and Long Haul in from the way north
  • Nice pushing it out there fellas, looking forward to seeing you all out again soon.

 

Top o’ the Mornin’ to Ya – St. Patrick’s Day Workout

In attendance 7 brave leprechauns sprung to the line at The Matrix

Just a light drizzle to inspire the workout
Warmup : SSH 20, Merk 15, Imp Walk 20, Mtn Climb 15, Squats 20, Peter Parker 15
Represent Traditions of St. Patrick’s Day
#1: Parades – we did Indian Run around fields
#2 Pub Crawl :With your rock  Curls 30, Shoulder Press 30
Leaping leprachauns 15
Pot of Gold jump squats 15
Kiss me I’m Irish lunges 15
#3 St Patrick was imprisoned for 6 years in Ireland
we did 6 minutes of pain
merk 20secs on 10 sec rest x 3
burpes 20 sec, 10 sec rest x 3
squats 20sec, 10 sec x3
Mtn climbers 20 sec, 10 sec 3
Lunges 20sec, 10sec x 3
#4 St. Patrick used Shamrock to represent the 3 points of Holy Trinity
We did three rotating stations of 20:
Sister Mary Katherine
MerK
Step ups
then repeat
#5 River dance:
100 yards
butt kickers
high knees
karaoke right and left
backwards
sprint 50%
sprint 87 %
sprint 92 %
ended with 3 minutes of Mary
Happy St. Pats Day
(posted on behalf of Floor Slapper)

“I haven’t seen a [Wiggler] like that since Joe Montana.” **

Paco: Look at Bobby [wiggle]. I haven’t seen a [Wiggler] like that since Joe Montana.

Walter: Joe Montana was a quarterback, you idiot.

Paco: I said Joe Mantegna.

 

See you at 5:30 am – corner of Foxcroft and Rothwood.  Waterboy pace…

 

** The Waterboy

Who moved the PAX?

The VSF was planted as five weary pax gathered in the morning gloom.  Talk of the GRT guys got us pumped up and ready to begin.

Jog over to the Yellow Rose lot.

COP:

  • 1 legged burpees x 10 (R)
  • SSH x 25
  • IW x 25
  • Mountain Climber x 20
  • Plank walk – 1 circle around COP CW
  • Mountain Climber x 15
  • Plank walk – 1 circle around COP CCW
  • Peter Parker x 15
  • Parker Peter x 15

Hill Work:

  • Run hill, stopping at 3 telephone poles on the way up and down hill to perform called exercise
  • Exercises:
    • Hill – Hand Release Merkins x 10 each stop
    • Hill – Flutters x 20 each stop
    • Hill – Double Burpees x 10 each stop

Mosey to parking lot

  • Butt raises x 15 each leg (lay down with one foot on bench and other foot in air, raise butt)
  • LBC x 20
  • Rinse and repeat

Hand the Q baton off to Runstopper

Little baby jog over to the shopping center lot.

Suicide runs:

  • Run to first island (25 yards) and back, then second island (50 yards) and back.  Complete 3 consecutive rounds

Lunge Walk mosey over to the steps by Tuesday Morning

  • Bear crawl up, bear crawl down
  • Lunge walk up, backwards lunge walk down

At the side walk, jog around sidewalk back to the school entrance.  At telephone poles and corners, stop for various exercises.

  • Burpees x 10, x 15, x 25
  • Wide Arm Merkins x 10,  Regular Merkins x 15, Diamonds x 20
  • Jump Squats x 10, x 15, x 20

Head over to the wall for some people’s chair.  Two rounds of roughly 2 minutes felt like 15 minutes.

Mosey over around the wall out of sight for cool down stretch and some yoga poses.  We didn’t want to be seen doing that.  I’m sure YHC’s form was terrible.

YHC likes balance, so we have to get in the 1 legged burpees x 10 (L) that we missed in COP.  I feel better now.

COT

Moleskin:

  • As Runstopper ran along the tree line near the parking lot, he sees 4 or 5 downed trees.  Thinking of GRC, he considers the logs but wisely choses to leave them in the woods.  There are only 5 of us after all.  Maybe next time.
  • When doing suicides, it’s always best to ignore the nice orange cones conveniently left for us and instead use the parking lot islands as markers.
  • Enter a little CLT trivia by Skywalker…anyone know what Tuesday Mornings used to be?  YHC answered Monday night.  Correct answer is Food Lion.
  • We had the fastest COT ever.  I think we all wanted to beat the Rock and Ascent guys to the Starbucks line.
  • With a small group this morning, the second F was in full force.  I enjoyed it fellas.

Announcements:

  • None were mentioned.  Check the weekly email and twitter for Area 51 updates.

Wasn’t This My Week to Q???

9 PAX (including 2 2.0s) showed up at McKee Road Elementary for the weekly edition of Area 51, including 1 PAX with his Weinke all set to go but no place to Q (more about that in the Moleskin).  As 0700 rolled around Far Side led us off for a short jog (approx 1/2 mile) around the AO and then we circled up for COP:

  • SSH x 20 (IC)
  • 1 Burpee
  • IW x 20 (IC)
  • 2 Burpees
  • MC x 20 (IC)
  • 3 Burpees
  • Squat x 20 (IC)
  • 4 Burpees
  • Peter Parker x 20 (IC)
  • 5 Burpees
  • Parker Peter x 20 (IC)
  • 6 Burpees

Mosey over to playground for a little circuit work:

  • Pull-ups x 10
  • Merkins x 20
  • Squats x 30
  • Plank till all PAX are done

Mosey over to other end of school for PC and sidewalk pushorama:

  • PC x 60 sec
  • Staggered Arm Merkins x 8 (Rt arm up on curb)
  • Staggered Arm Merkins x 8 (Lft arm up on curb)
  • Decline Merkins x 8
  • Incline Merkins x 8

Head over to the track for a little 4 corners:

  • 1 lap around the track with stop at each corner for various drills x 10

Mosey over to field beside the school for 11’s

  • Run to service road, 10,9,8,7,6,5,4,3,2,1 Turkish Get-ups
  • Back to start point, 1,2,3,4,5,6,7,8,9,10 LBCs

YHC comes out of the bullpen for 2nd half

Jog back over to the soccer fields and circle up for 6 MOM:

  • Dolly x 20 (IC), Hold’em for Floor Slapper 10 count
  • Flutter x 20 (IC), Hold’em for O’Tannenbaum 10 count
  • LBC x 20 (IC)
  • Back Scratcher x 20 (IC)
  • CCV x 15R (IC)
  • CCV x 15L (IC)

Line up on goal line of soccer field a The Stack:

  • Run to midfield, 5 Merkins
  • Run back to goal line, 5 Merkins, 10 Jump Squats
  • Plank until all PAX are done (RHH, RLH, LHH, LLH)
  • Run to midfield, 5 Merkins, 10 Jump Squats, 15 LBCs
  • Run back to goal line, 5 Merkins, 10 Jump Squats, 15 LBCs, 20 CDD
  • Plank until all PAX are done
  • Run to midfield, 5 Merkins, 10 Jump Squats, 15 LBCs, 20 CDD
  • Run back to goal line, 5 Merkins, 10 Jump Squats, 15 LBCs
  • Plank until all PAX are done
  • Run to midfield, 5 Merkins, 10 Jump Squats
  • Run back to goal line, 5 Merkins

Head over to the stumps for another round of circuit work:

  • 10 Jump Ups on the stumps
  • 10 Dips on the stumps
  • 10 Tire Hops
  • Rinse & repeat x 2

Mosey to the front of the school

  • PC x 60 sec
  • Lunge walk to sidewalk

Circle up in the parking lot for 2 MOM to wrap it up:

  • Burpees x 8
  • Dolly x 20 (IC)
  • Rosalita x 20 (IC)

COT

Moleskin:

  • Great weather for breaking a sweat with the PAX this morning.
  • 2.0’s played more than they worked, we’ll have to crack the whip on those buggers.
  • As PAX are greeting each other and stretching before the start, Floor Slapper rolls in around 6:55 (little early on Floor Slapper time as he usually rolls in as the PAX are heading out into the GLOOM).  Pulls out his Weinke all ready to Q, not realizing he had signed up for the following weekend.  No harm done and Floor Slapper brought his A game nonetheless.
  • Tool Time lowered the boom on the 11s ladder, nicely done.
  • O’Tannenbaum finished strong on The Stack.

Announcements:

  • Fighting Brain Cancer for Bill Chepul
    Chelms & YHC have formed a team to raise money for brain cancer research to support their younger brother, Bill, who has Stage IV brain cancer.   We have formed Team Chepul Hill to participate in the 1st Annual Charlotte Brain Tumor Race at Freedom Park on Saturday, March 22.  3 race options with a 10K run (8:30 a.m.), 5K run (9:00 a.m.), and a 5K walk (9:05 a.m.).  We realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join us.  Below are links to sign up for the race and Team Chepul Hill or make a donation:

http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=68643&pg=team&fr_id=2291

http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?px=3409216&pg=personal&fr_id=2291

  • Congratulations to all the PAX participating in GRC943.
  • As always, an honor and a privilege to be able to lead an F3 work-out with such a supportive group of like minded men

Hairband’s Rocking Good Time

8 men gathered for an early morning beatown on the fields of Outland.  With Hairband at the helm for the first half we were NOT disappointed.
6:15 – 6:45 Double EE and Horse Head rocked out to some bad tunes while slinging iron at the KB Beatdown.  Strong work gents.
5 more PAX joined the gang to prep for the launch of the main workout and at 7:00 am sharp TLS rolled into the parking lot to round out the numbers… It’s not Outland if we are not waiting on The Late Show… “LET’S GO!”
Mosey to shovel flag for some COP
Side Straddle Hops x 15
Low slow squats x 15
Imperial Walkers x 15
Mosey to rock pile and pick up a manly coupon, 2 rounds of each set, 20 reps each exercise:
Set 1:
-Curls w/ rock
-Run (with rock for bonus points) to dip bars for… You guessed it, dips.
-Run back to discus circle for squats
-Plank
Somewhere around here our FNG, originally called knob, made the workout an early success by spilling merlot and pulling an Elvis. (http://f3nation.com/lexicon/)
Set 2:
-Tricep extensions w/ rock
-Deep hanging merkins from the dip bars. Didn’t really work as advertised, whatever, suck it up and do what you can. (Still not sure what Horsehead was trying to do.)
-Back to circle for LBC’s
-Plank
Hey, should we check on knob? He has been gone a while.
Set 3:
-With some O2 deprivation kicking in YHC called chest press w/ rock but meant overhead press. Somehow Double E knew what I meant so called me out on it. I re-clarified but everyone still did whatever they started with so maybe they had some O2 dep also.
-Hanging Supine Pull-ups
-Back to circle for Carolina Dry Docks
-Plank
Knob? Hmm, how about a 10 count…
3 more minutes so in honor of our Goruck challenge brothers it was time for tunnel of love 1 time with rock and 1 speed round w/o rock.
Hand off to CT!
Farside Leg-o-rama
– Peoples Chair x1 min
– Speed squats x20
– Peoples Chair x1 min
– Speed squats x20

– Peoples Chair x1 min
– Speed squats x20
Over the the football field for some speed/agility work
– sprint width of practice field / merkins x10
– sprint back / plank
– karaoke right sistar Mary Catherine x10 (each leg)
– karaoke left / plank
– back peddle / lunge x20
– back peddle plank
– shuffle step right split squat with partner plank as platform 10 each leg (switch with partner)
– shuffle step left plank
6 MoM
– LBC x25
– bicycles x20
– backscrathers x20
– Cumberland County Viaduct x15 each side
mosey back to shovel flag for PAX lead Chest-o-rama
– each pax pic a favorite for x reps
COT
Moleskin:  Great work by all this am.  Hairband lead a painful beatdown as usual, with rocks and crawls and elevated fun,  there was something for everyone.  T-Claps.  Special call out to Double E and HH for participating in the double dose of pain this am with KB and then the main workout.  These gents have been bringing a heaping helping of pain for several straight weeks 6:15-6:45.  Keep it up!
Welcome to Mayo.  A Citadel grad who’s F3 name originates from the time honored tradition of providing copious amounts of Mayonnaise and other unsavory delicacies to welcome their incoming scholars “nobs”.

“Nice Socks!”

8 pax assembled on the Olde Providence premises to claim the promise of low reps.  Here is what they found:

The Thang:

COP:

  • Jog around the near field, with high knees and butt kickers thrown in for good measure and mobility
  • SSH – 20 in cadence
  • IW – 15 in cadence
  • Lunge walk across the field
  • Toy Soldier back across the field (crowd and hamstring pleaser)

Suitably warm and limber, mosey to the playground

Playground – 10 rounds, reps counting down from 10 to 1

  • Jump Squats
  • Pullups or Supine Rows
  • Dips
  • Intermittent planking to keep the pax together

Lunge walk to concession stand for refreshments

Concession Stand – 10 rounds, reps counting down from 10 to 1

  • Diamond/Close merkins
  • Hanging Step-ups, reps each leg (non-lifting foot never touches step, while lifting leg goes to full extension)
  • Sitting V-ups on the wall/bench
  • Intermittent planking to keep the pax together

7 burpee broad jumps on the field while moseying to the woods

Mosey through the woods to the Hyrdra Hill

Hill – 3 trips up and back – declining reps of 15-10-5

  • High Knee Jumps – at top
  • Old-school Situps – at bottom

Mosey back to field for plank-o-rama

Plank-o-rama

  • Both Elbows
  • Left Elbow
  • Right Elbow
  • Both Elbows
  • Cumberland County Viaduct (CCV) – Left & Right – 10 each in cadence
  • Superman – hands behind, out front, swimming
  • Bird Dog

Jack Webb – 5/20 & 6/24 only

Time

Mosey back to parking lot

COT

Moleskin:

Great work by all today.  YHC kept the reps low and upped the intensity to provide us with a little bodyweight-strength training to go along with our metabolic conditioning.  We were pushing the moderate boundary at times, but we modified as necessary to keep it manageable (barely).

Many of the pax were distracted today by YHC’s running socks, and not because we were running that much either.  They are quite fine and do seem to be helping with the Achilles issues, so there’s that.  Sierra Trading Post has them reasonably, thereby curing you of the greenish-hue you were sporting today.

Kotters to Low Tide, who emerged today from his Winter hibernation.  Thankfully, as a new member of the Randolph Middle School track team, he was conditioned well enough to hang with the pax today.  Regrettably, YHC did not plan for LT to lead the pax in Mary with his favorite exercise, the Protractor (crowd pleaser).  Fear not, YHC has a Q or two in the near future.

YHC believes he overheard that Kotters were also due to Mater today, who may have also taken a few weeks or months off, presumably to winterize his garage of fine automobiles.  (Low Tide took a shine to the ‘vette today…)

Thanks, guys, for the opportunity to lead today and for playing along with my foolishness and attire.  Looking forward to working you all into the Ascent Q rotation.  You proved again today that you’re more than capable!

 

Chicken Biscuits!

Posted on behalf of Gummy….
14 men descended upon The Rock for a Saturday morning workout.
Gummy on Q
Warmup:
Jog to parking lot
SSH x 21
Slow Squat x 20
Mountain Climber x 20
The Thang
Mosey to parking lot closest to 51
Modified Beast using each median (7?) to perform 6x called exercise, then sprint back.
Repeat 4 times with Jump Squats, Merkins, Sister Mary Catherines and Carolina Dry Docks
Plank between sets (we may have needed a 10 count once)
Mosey to church walls for active recovery People’s Chair for 2 minutes
Mosey to the nearby rock pile. Partner up and select a manly rock.
Catch me if you can around the church. Partner 1 takes off with the rock, Partner 2 does 10 merkins and chases down Partner 1. Flapjack around the church.
Back at rock pile, Partner 1 runs around the loop while Partner 2 does squats. Flapjack. Repeat with calf raises.
Mosey to north face, handoff Q to Tadpole
Partner 1 bear crawl up crab walk down, partner 2 burpees, repeat. Partner 1 run up, tumble down, partner 2 burpees. Reverse lunge walk up 10 derkins, run up rest of way.
Run to soccer fields, partner up, wheelbarrow between trash cans 10 wheel barrow merkins at half way, flap jack. Repeat once.
Mosey up pavilion, 2 sets of 20 dips, 15 irkins, 10 jump ups
Circle up outside pavilion, 40 flutters, 15 dollies, hold 15 seconds, 30 lbc, mosey to parking lot, 5 burpees
Moleskin
Great workout this morning, and great effort by the PAX, especially from the FNGs. We needed a 10 count during the first 15 minutes, so clearly we got after it right away. We found a nice new rock pile to pull from. Agony later regretted letting Kirk choose their team’s rock. Tadpole tried to be creative with the pain on the North Face, but the old guys were too whiny. Strange Brew was fresh off a flight in from India and got the Mary that he asked for, thanks to Tadpole. It’s nice of our site hosts to arrange for the concession stand to be available during the workout – the chicken biscuit delivery arrived while Tadpole had us under the pavilion. That’s a feature not even the fancy private school sites of Joust and The Charge can offer. Welcome to two FNGs Pitino and Armani (started as Armanti since he’s an App State grad, but I misunderstood, so there). Great sendoff by Tadpole – it was good leading with you.
Announcements:
Coffeeteria after workout at Piper Glen Starbucks

Yankee takes control at Olympus

image

 

15 men posted at Olympus for Yankee’s inaugural Q and here is how it went:

COP:

SSH x21 IC
Merkins x20
KB presses x20
Good Mornings x20

Mosey run with bells around the parking lot and back to the track.

Produce Sparks:
Little confusion for the virgin Q, but we got it sorted out(apologies). Partner up in groups of three and choose a plate for the group. One Pax pushes the plate around the track while the other two do 15 KB swings and then catch up to guy pushing the plate. Each guy takes a turn at pushing the plate/15 KB swings until 1-3/4 laps around the track were completed before an audible by the Q.

Line up for an off campus indian run, 1/2 mile then 50 merkins, sprint down and up the hill then Indian run 1/2 mile back to ELE track.

Partner up for sprints across track field and KB work(KB size matters). P1 performs called exercise while P2 sprints across field and back. 100 reps between partners of:

Curls
Squats
Tricep extensions
Upright Rows
Two-handed shoulder presses

Circle up at center of field for burpee/two handed swing ladder. 5 burpees/10 KB swings, 10 burpees/20 KB swings, 5 burpees/10 KB swings.

Finish up with Russian Twist/LBC’s/renegade rows-10 each arm.

Great job by everyone out there today and a good group as well. That was tough one Yankee and an exceptional first Q. Thanks to TR for providing the Q jack and making sure we didn’t miss out on the hill after the merkins on the first half of the indian run. Great to have site FNG’s Hops, Splinter and Sinatra out there today and hope you will come back out to Olympus. Great prayer by Hops to take us out.

Posted by Gullah on behalf of Yankee

Numbers is Fun

“Sticks and stones will break my bones, but words will never me.”

It’s a lie, of course–words do hurt.  Just ask any clarinet-playing, pimply-faced teen boy in husky size corduroys.  But numbers?  Numbers are your friends:  simple, honest, dependable, interesting.

Take for instance the number 17, which happened to be the number of pax on hand today:

  • 17 is the 7th prime number and the sum of the first 4 primes.  Who knew?
  • 17 is the least random number
  • 17 is the atomic number of Chlorine
  • 17 is an album by Ricky Martin
  • 17 or (Seventeen): songs by Jethro Tull, Kings of Leon, Rick James, Smashing Pumpkins, Winger, Jimmy Eat World,  and was the original title of the Beatles’ song, “I Saw Her Standing There.”
  • 17 is a teen magazine
  • The number 17 has never been retired in the NFL.
  • 17 is the number to call the police in France.
  • Bailey’s Irish Cream is 17% alcohol by volume.
  • 17 is the number of merkins Bananas can perform before lapsing into a head-bobbing spasm

If 17 is that captivating, you won’t be able to contain yourself in the presence of the rock star of numbers.  Like Madonna, Celine and Raffi, it goes by one name:  pi.  I won’t bore you (more than I have already) with all the details.  If your degree has an S in it, this is good stuff:  https://www.youtube.com/watch?v=yJ-HwrOpIps 

If you are still with me, here’s how the work out went:

  • Slow Mosey around church x 0.6 miles.  Stop at the 5 Wrong Way signs for HR Merkins, SSH, Squats, Flutters.
  • Quick mosey around church x 0.6 miles.  Repeat 3 times with called exercises at Wrong Way signs.
  • Round 1:  22 merkins or 7 burpees (add 7 burpees for the lead group).  Plank and mosey to start.
  • Round 2:  22 squats or 7 burpees. Hold chair pose and mosey to start.
  • Round 3:  22 LBC and 7 heels to heaven.  Hold 6″ and jailbreak home.

Bonus points to Good Hands for correctly identifying the 22/7 theme (pi approximation).

COT

MOLESKIN

  • I’ve burned up all my “free” work time watching pi videos.  Starfish the moleskin and comment below.

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