An Unknown number of pax were our running in the gloom this morning. Leaderless, but not unmotivated. If a tree falls in the woods and no one is there to hear it, does it still make a sound? Yes!
The Thang:
If those unnamed pax were checking their @F3Area51 twitter account they would have known the activity of the Month in May is interval runs. They would have warmed up with a mile they for every subsequent mile, sprinted the first quarter, then jogged 3/4 of a mile. If they started at 5:15 they would have run 6 miles total (5 sprints), and if they started at 5:30 they would have run 4 miles total (with 3 sprints).
Of course, if they would have been checking their @F3Area51 twitter account, they would have also known that 49er and YHC would be MIA this morning and would have taken up the Q mantle in our absence.
Alas, we may never know what happened this morning. What happens in the gloom, stays in the gloom?
Moleskin:
Yes this morning the Devil’s Turn was Q-less. 49er was busy arrousing a 3-headed monster by the name of Hydra at Old Providence Elementary. Details on this new workout coming soon I’m sure. Can anything named after a mythical beast be good? Stay tooned!
YHC, I was busy snipping newborn justifiers at the hospitial. Cleaning up the new recruits, so to speak.
For future reference, the daily routine for the Devil’s Turn will here-to-for be relayed to any interested pax in the F3 South weekly email sent out at the beginning of each week. If you missed it and no one is there to guide you – Just Run, Baby. Run.
You may have noticed the ominous sight of the trailers at the entrance to the McAlpine Greenway recently. Alas, the greenway is about to close for at least 2 years due do some scandalous paving project, among other agravances. THe Devil’s Turn will thus be moving shortly to another local, presumably the greenway entrance off Rea Road, near the Trader Joes. If you live close to there, this will give you no other excuses to run on Thursday mornings. If you live near Sardis, sorry. Stay tuned.
Eighteen pax proved, for the second day in a row, that you don’t have to travel far to experience infarction-like sensations.
WARM UP (Courtesy of Dora. #starfish)
THANG
Line up 2 or 3 deep behind a plate for #hairburners.
COT
MOLESKIN
(**) Indicates fuzzy recollection of doing something along these lines, if not exactly the thing listed.
27 of the faithful showed this morning for lots of running.
Indian Run in two groups.
Group 1 goes off with Ziapdee – Group 2 with Skywalker
Zip’s workout:
Mosey thru the woods to the park / parking lot, 5 burpees.
(note: Bulldog called an audible of a better way to get to the park instead of taking the normal trail. We quickly found ourselves in the woods; however, no trail to be found (BD utters hrm, I think this is the right way follow me mates! #LOST) and we’re now hopping logs, mosey’ing through mud holes and then scaling a 5’ tree that we had to get over to get to 51. Once on 51, we had a ½ mile mosey to the park (BD turned it into a sprint).
Mosey to pull-up bars, 10 pull-ups, 20 merkins.
Mosey over to the “HILL” and “DING DING” sprint up it…..
Walking Lunges ½ way down and then “DING DING” sprint to bottom of the “HILL”. 5 burpees
Mosey back up to the top of the “HILL”, there’s NO mosey’ing, “DING DING” SPRINT to the top. 30x LBC’s
Mosey over to the hills over by the diamond and soccer fields for suicides. YHC calls out how many trips up the hills and then 1 minute of AMRAP’s as called.
3 trips – Merkins
2 trips – Peter Parkers
2 trips – Carolina Dry Docks
4 trips – Turkish Get-Ups
3 trips – Burpees
Mosey over to the parking lot by the 2 playgrounds for some – Mary – Flutter 30x, Dolly 20x, Rosalita 20x
Mosey back thru the woods, NO audible this go round as we’re getting short on time!
Finally hit pavement so let’s do a 100 yd uphill Indian Bear Crawl home
– Crowd pleaser, as the mumble chatter begins asking if the last guy runs to the front – Psycho T bear crawls past the PAX as if he had 6 legs. #strongbrother!
Once to the top, Wait, look at that wall — Peoples Chair with 30x Air Presses (in cadence)
Skywalker’s Group
COP
SSH, IW, Perkins(that’s a Perfect Merkin), LBC’s
On the track, Partner up with someone you do not know (if that’s possible)
Partner 1: Run a 400 – Partner 2: 30 Merkins then squats til your partner returns
Flapjack
Next, Partner 1: Run 400 – Partner 2: 20 Merkins then LBC’s til your partner return.
Flapjack
Mosey to Football Goal Line
Suicides with Burpees – sprint to 25 w/5 burpees & return to goal line; sprint to 50 w/10 burpees & return; to 75 line with 15 burps & return; to other goal line w/20 burpees (ugh!). YHC hates burpees which is why we did them this morning.
Then same suicides with Squats (using good form) (5/10/15/20)
Suicides with Merkins (5/10/15/20)
6 MOM
Mosey back to parking lot for COT
Moleskin:
It’s awesome to see our numbers still high at Death Valley even with the launch of The Maul at Stonecrest.
Great job by everyone in the pax. YHC (Skywalker) talked a lot about the importance of good form with his group. And the pax delivered. Way to go guys.
Announcements
– New workout, Hydra, starts next Thursday 5/9 at Old Providence Elementary. Site Q’s will be 49’er, Bugeater, and Donkey Kong. If DK is involved there will surely be lots of burpees. He loves burpees so much that YHC thinks DK dreams about them at night. Hydra will be a Bootcamp style workout with “a twist.” Don’t miss it!
-Check out the Area 51/S-CLT new page on F3’s website. There you will not only see all of the workouts that we now have but also 2nd and 3rd F events. http://f3nation.com/schedules/charlotte-south/
And to read the backblasts from our workouts, you can go to http://f3nation.com/regions/nc/charlottesouth/
Starting May 10, the latest 3rd F event will begin, Compass, with Bulldog & Stone Cold. 6:30-7:15 Fridays at the Arboretum Chick-Fil-A. We will be discussing a great book, entitled, The True Measure of a Man
Thirty two men (incl. 2 FNGs) stood in place for 45 minutes. Then we went home.
WARM UP
THANG
All Evolutions on your own (OYO), good form, modify as required
1ST EVOLUTION
2ND EVOLUTION
3RD EVOLUTION
6 MIN of MARY, etc.
COT
MOLESKIN
TR out.
11 strong men gathered for a beating at the inaugural Bagpipe workout.
The Thang:
Warm-up: 25 side straddle hop, 25 mountain climber, 20 merkins
Jog to lake wall: 10 slow decline merkins, 10 slow dips, 15 jump-ups.
1/3 mile jog around lake. Rinse and repeat.
Mary: (feet 6 inches up for the whole routine)
25 flutter, 25 dolly, 25 rosalita, 25 heels to the heavens, 1 minute protractor, 25 LBC. Ab stretch on elbows. 20 count from Dora.
Jog to pull up station:
3 rounds in pairs: partner one does 10 pull ups, partner two does 20 squats
Jog to grass area for sprints:
Sprint to end and back. 5 burpees then sprint to end and back. 10 merkins then sprint to end and back. 10 merkins then sprint to end and back. 10 carolina dry docks then sprint to end and back. 1x 100% sprint to end and back.
Recovery jog around lake then head to parking lot for COT.
Moleskin
– Perfect gloomy setting for the first Bagpip workout. Managed to condense the large area of operations that is Stonehenge into a smaller chunk and get a full workout in 45 mins.
– Mary was pretty tough for all, especially when Dora lost count during the ab stretch at the end.
The first Bagpipe workout will be tomorrow at 5:30 from the Vine restaurant in Ballantyne. Bootcamp style with all the fun of Stonehenge condensed into 45 minutes. Haggis has been forced to learn Twitter by the F3 think-tank and can’t wait to take out his frustrations on some unsuspecting pax. Come on out to start your Tuesday right!!!
Fellowship pace – 5:30 am – corner of Foxcroft and Rothwood. All are welcome.
– Kenyon Slider
20 men / young men gathered in the swamp lands of Area 51 for a beat down at The Matrix.
The Thang
Warm up jog
COP – SSH/Squats/Merkins/Imperial Walkers/Merkins
Mosey
Partner Up:
-Partner #1 = In Outs
-Partner # 2 = Sprint down, lunge walks back
Flip and Repeat
-Partner #1 = In Outs
– Partner #2 – Sprint down, bear crawl back
Flip and repeat
Mac Tar Jai [sp?]
Russian Twists
Repeat
Mosey
Cycle through twice:
Dips X 30
Carolina Dry Docks X 30
Broad Jump in parking lot
3 Cycles at the Playground
-15 decline merkins
-30 squats
-10 pull ups
Mosey to parking lot
Partner up
400 Meter run combined with 100 merkins
400 Meter run combined with 75 squats
Moleskin
-Wet and wild this morning for sure. Strong work by Mic Check on his first Q today.
-Today could have been a first for F3 Nation. A young man [14 or 15 years old] was brought to the workout by his mother, and she waited in the car for him. That my friends is dedication. #NextGeneration.
6 men found their way through the gloom to Base Camp where we found the entire parking lot full of yellow buses…note to Death Valley Q, hopefully not that way on Wed. The smell of burning diesel was a great way to wake up in the morning.
Light jog to teachers parking lot for the warmup of:
SSH x 20
IW x 20
Merkins x 10
Squats x 20
Mountain Climbers x 20
CDD x 15
Diesel smell becoming too strong so jog to baseball bleachers for:
2 sets of:
Dips x 20
Step ups x 20
Merkins x 15
Supine pull ups x 10
Mosey to rail up the hill for:
3 x Plank walk on rail to top of the hill, jog down the stairs
Jog to track for:
100m jog, 100m Lunge walk (Mall Cop with the timely form reminder), 100m jog, 100m broad jumps, 100m jog, 100m karaoke, 100m jog, 100m karaoke
Mary:
Rosalita x 20
Flutter x 20
Heels to Heaven x 10
Dolly x 20
Request for Bicycles x 15
LBC x 15
planking, to elbow planking, engaging the core
Mason twists x 5
Jog to washroom stand with lunge walking in between for:
People’s chair x 2 x 45 sec
Incline diamond merkins x 10 x 2
over to stairs for bunny hop down and up x 2, no wait down is a little too slippery, make that run down and hop up x 2
back to washrooms for 2 more sets of incline diamond merkins x 10 with long plank exercise at end to end
Moleskin:
Great effort today by the pax, great to see Marvel and Chewy out there along with the usual pre/post workout running Fireman Ed, great job folks, Coal Miners Daughter looking very strong and Mall Cop posting after the Mud Run (strong). Mostly stayed on the hard stuff today but a good workout by all it appeared. Remember those FNG’s for Base Camp.
Coal Miners Daughter on Q for next week, he is always creative and YHC is looking forward to that one.
25 pax posting for the Area51 mini convergence (the rest of the pax putting in a strong showing at the USMC Mud Run, made us proud), with our Fort Mill friends so strong they carried on as per usual. Unusually quiet at the start, owing to some overdue 2nd F amongst the 3 converging workouts. Of course when Market Timer and Zip-A-Dee posted that changed, well done brothers. No more wasting time with this crew and we were off to the soccer fields:
Circle up for:
Merkins x 10 – what? who starts with Merkins? Grumblechatter #Callaway
IW x 26
CDD x 20
Squats x 25
SSH x 40 (Callaway was right again with the world, closure was had)
Merkins x 10
Sprint to end of field and back
Partner up for:
Partner carry to end of field and jog back, flapjack
Partner squats x 10 jog to end of field, flapjack
High knees x 20 each leg and x 15 for both
Partner feet on shoulders for 10 merkins, flapjack and repeato
Wheelbarrow to other side of field, jog back, flapjack
Jog to washroom area and with partner:
People’s chair while partner does 30 dips, flapjack and repeato
Over to Bulldog for the hard part:
Over to the hill at the edge of the soccer fields for more partner work
Partner A on the exercise, partner b up and down the hill, flapjack until reps complete, plank when done:
30 Diamond merkins
25 Turkish gets ups (Bulldog to demonstrate and made look easy but most did LBC’s as they weren’t fooled) or 80 LBC’s (so far so good…)
30 Burpees (oh wait, now we’re working)
Jog to playground for round robin – 2 sets
Station 1: LBC’s x 20
Station 2: Decline merkins with feet on the swing seats x 20
Station 3: Pull ups on the other swing set x 20
Working in the sand making some additional work out of the sets
A little plank work at the end for good measure
Back to parking area for a visit from MARY:
Rosalitas x 25
High Flutters x 20, after giggling could be heard in the distance by girl scouts, Bulldog made the call to more manly looking Mary work…well done sir
Dollys x 25
Flutters x 20
Calls for hold it in between by many pax and adhered to by most
COT:
Great effort by the PAX, good mummblechatter after the quiet start, many comments heard about being glad there wasn’t much running, will try harder next time. Good 2nd F with many partnering with someone from another workout, great work by the 2.0’s partnering, turns out they had played football with each other 3 years ago and hadn’t seen each other since, F3 bringing people together. Strong effort by some seriously determined pax, Briquette looking strong, Callaway with the strong mumblechatter and Zip-A-Dee with the errant counting to see if the Q had enough O2 to keep the right count. Swiss Miss with the perma grin even as he says he’s getting tired (didn’t look like it brother). Merlot was but a fine second from being spilled, innocent to remain nameless but way to leave the effort on the field!
Great to workout with broad range of pax today and was a special honour for YHC to Q at the Rock for the first time as this was my first 3 posts at F3, where I started my fitness journey, a special shout out to many who have inspired me along the way: Runstopper, Mall Cop, Stone Cold, Shore, Dora, Bugeater, 49er, Bulldog, Haggis, Skywalker, Donkey Kong, Hops, SMASH, Thin Crust, Dolphin, and many others I know I’m forgetting (forgive me), yes it’s a lot of men, that’s what makes F3 so strong, always someone to give a push (mostly figuratively but Shore at the Go Ruck almost carried me the last pole run with one arm, STRONG!) and keep the motivation up. I can’t thank you all enough.
Great ball o’ man prayer by Callaway to keep our Mud Run brothers in prayer for safety and flight of feet (way to go on the Area 51 representation!) and take us into the coffeteria…