Devil’s Turn – Abridged and Twitterfied

Devil’s Turn – Abridged and Twitterfied

#6PAXenterthegloom

#2milesof2ndF

#BratwurstAppearslikeDavidCopperfield

#PAXnow7

#Yasso800x2

#PAXMuntinyResultsin1moreYasso800

#DolphinOptsforMiscPain

#BratwurstChallengeResultsin1moreYasso800

#1.5milesof2ndF

#Stretch-COT-BoM

#Moleskin

#HaggisSmellsofAxeBodySpray

#BetterthanBenGay

#MightyMiteTooGoodforLeftTurns

#NextWeekFreshFormat

#WatchforPreblast

Burpee-palooza

The shovel flag was firmly planted (as firmly as possible given the concrete-like soil at this AO).  15 pax responded to the Twitter callouts and other peer pressure methods to post at Rebel Yell.

Grab the flag and head off to the soccer pitch.

COP:

  • 10 Burpees
  • SSH x 20
  • 9 Burpees
  • IW x 20
  • 8 Burpees
  • Merkins x 10
  • Merkins x 10 (Dora tried to get a head start on 7 burpees, so YHC threw more merkins at him)
  • 7 Burpees
  • Diamond Merkins x 10
  • 6 Burpees
  • Staggered Arm Merkins (R) x 10
  • 5 Burpees
  • Staggered Arm Merkins (L) x 10
  • 4 Burpees
  • Deep Squats (YHC’s chest and triceps need a break)
  • 3 Burpees
  • Wide Arm Merkins x 10
  • 2 Burpees
  • Carolina Dry Docks x 10
  • 1 Burpee

Little baby jog over to the darkest, farthest soccer field I could find.

Core Starfish – Flag planted at mid-field, run to each of 6 light poles and perform exercises below.  Run back to flag after each station and knock out 5 burpees at the flag before continuing to next station.

  • 50 LBC’s
  • 50 Dollies
  • 50 Flutters
  • 50 Back Scratchers
  • 50 Dying Cockroaches
  • 20 Heels to Heaven

Head over to the far side of the school

Circuit work on the picnic benches:

  • 20 CDD
  • 20 step-ups
  • 20 Dips
  • Repeat x 3

We’re running out of time, so quick run over to the mobile classrooms.

Trailer Park Special – Perform exercises below at 4 different stations on and around the ramps between the mobile classrooms.

  • 15 Deep Squats
  • 15 Derkins
  • 15 Jumping Lunges
  • Wall Walk approx. 15-20 yards
  • Rinse and repeat

COT

Moleskin:

  • The morning started with Radar announcing he ran 3 miles prior to the workout because the workout would be too easy for him.  We later learned that Radar and Dora met near the dumpster behind the school, rolled around in the wet grass to look sweaty, then jogged around just before the launch.  Hey, at least Radar can avoid being called out in future backblasts for not showing at RY. 
  • T-claps to Yoda, Skywalker’s 2.0, for posting on a school day.  Let’s hope he doesn’t fall asleep in math class this afternoon.
  • Dora looked strong this morning, especially with his Spearhead T-shirt on and his Amish-like beard.
  • COT was completely disrupted this morning as Spackler couldn’t wait to pass out his secret potion, resembling a little bottle of spiked Kool-Aid.  The event was trending on Twitter as the pax tried to figure out just what was in that concoction???
  • T-claps also go out to Spackler who posted this morning before jetting off to Vegas.  I guess he’s not planning on working out while he’s there.  Hmmm?  Safe travels, brother.

Announcements:

RR Crossing

Six insane pax for extra credit of heavy ruck this morning at SPEARHEAD

The Thang

Distance: 4.13 Miles with Coupons: RR Tie (half of one), Big Log, & one Rock

STOP 1 (Mile 1): Sharon at Hardison Road

Pushups x 25

Sit ups x 30

STOP 2 (Mile 2): Sharon at Colony –

Pushups x 25

Sit Ups x 30

Pushups x 25

 STOP 3 (Mile 3): Colony & Carmel – (audible Q running a bit late due to new coupon)

Return to school, COT

Moleskin

Amazing work this morning. Hoff almost did not escape the Fart Sack, but glad he made it to take a turn on the RR tie! Our ruck came “this close” to a big change when the car delivering newspapers almost got rear ended @ 45 mph. We would have been ready, but thankful it was all avoided. Guess we look distracting when carrying coupons in early gloom…

Announcements

  • Hoff and Iron Horse are putting together a ruck off for those signed up for the October 19th Challenge. More details to come.
  • PT Reflector belts have arrived! See Culkin with your $12.00 (increase of $0.50) for your awesome new belt. It fits on the ruck perfectly.

Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list

 

(Insert Clever Workout Title Here)

21 men showed up in the gloom to do some work. The Q was returning to Hydra after a long hiatus due to injury, so it was a nice, relaxing workout. No big deal. Maybe a few burpees?

The Thang:

Warm up run around school

Side-Straddle Hops x 30

Imperial Walkers x 30

Mountain Climbers x 30

Plank o Rama – Right Hand/Leg High, Regular, Left Hand/Leg High, Regular

Flutters x 30 with 30 count hold at the end (10-counts via Bugeater, Hops, and YHC)

Group counts off by 3’s for some station work:

3 stations, 3 exercises at each station, 3 cycles through all 3 stations.

Station 1: The Track

Jump-Squats x 10

Burpees x 20

LBC’s x 30

Station 2: The Playset

Pull-Ups x 10

Burpees x 20

LBC’s x 30

Station 3: The Track

Jump Up’s x 10

Burpees x 20

LBC’s x 30

Circle up behind the school for…..thats right, you guessed it:

Burpees x 10

Mosey to Parking Lot for COT.

Moleskin:

Not a lot of chatter heard this morning. Nothing terribly exciting to report. If you have anything to add, please post in the comments section below.

Announcements:

There was some mention made of the date for the F3 Christmas Party (we’re having a Christmas Party?) being moved up or back a week. Stay tuned for an update shortly.

Anybody know anyone is Greensboro? Greyhound is looking to start up an F3 chapter there.

For those keeping track:

Total Burpee Count = 190 (Everyone should really do 10 more burpees today on their own to get to 200. Leaving the count so close is just not right. It’s not peer pressure….Just Do It.)

Laying the Foundation

YHC forgot the shovel flag this morning, but 23 pax (including 1 FNG) showed up anyway to enjoy the cool, crisp morning at Death Valley.

Little baby jog thru the parking lots to the far side of the school.

COP:

  • SSH x 25
  • Mountain Climbers x 25
  • Imperial Walkers x 25
  • Merkins x 25
  • Arm circles x 25 each direction
  • Turkish Getups x 10 R/L

Jog down to the baseball field for an animal theme:

  • Bear crawl from edge of grass to the outfield fence
  • Crab walk back to the infield
  • Inch worm to the fence
  • Dragon walk (or alligator walk) back to infield

Mosey back to the parking lot and partner up.  Grab 1 cinder block for each group from YHC’s truck.  AUDIBLE:  Smaller group today, so lose the partner and everyone grab a cinder block.

Head to the football field for some running and blocking.  Perform called exercise, then run 200 yards and perform same exercise again.

  • Side-to-side merkins on the cinder block x 20, rinse and repeat
  • Plank-o-rama
  • Shoulder Presses x 20 with cinder block, rinse and repeat
  • Plank-o-rama
  • Bicep Curls x 20 with cinder block, rinse and repeat
  • Plank-o-rama
  • Tricep Extension x 20 with cinder block, rinse and repeat
  • Plank-o-rama, including Makhtar N’Diaye
  • 25 LBC’s with the cinder block, rinse and repeat (no run in between this one)

COT

Moleskin:

  • Great work by all this morning.  Thanks for going along with my surprise plan of using the cinder blocks.
  • Apparently there was a nearly merlot spillage by a pax who shall remain nameless.
  • I realized while typing this that we did not do a single burpee this morning.  Everyone, down and knock out 10 burpees OYO. 
  • Welcome to our FNG Sussudia (Kevin S. is a Phil Collins look-a-like).  Good work out there, hope to see you back out soon.
  • Thanks for coming out to Death Valley.  It’s always a pleasure to lead such a strong group.

Announcements:

  • HDHH tonight – 6 pm at Vintner Wine Market and The Lodge.
  • Palmetto 200 is coming in March 2014.  This is a relay similar to the BRR.  Here’s the link:  http://f3nation.com/2013/10/01/50427/.  See Slim Fast if you’re interested in forming an Area 51 team.
  • Area 51 3rd F workouts Wednesday, Thursday and Friday.  Check website, twitter and/or weekly email for details.

Preblast: Devil’s Turn Octoberfest

This week, the plan is for Yasso intervals.  It turns out our brothers at SIB did this workout on Tuesday so see the Preblast from Bratwurst for some great tips on calculating your goal time.  http://f3nation.com/2013/09/30/f3sib-preblast-yasso-your-next-marathon-time/

We will not have time for many intervals out at the track but we can at least get our feet wet for this type of speed work for potential future “track only” work. 

Here’s the plan:

– Everyone launch together from Greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am.

– Run 2 miles out to S. Charlotte Middle School track

– At the track, 3-Options:

1)    4-mile folks: 15 min of boot camp

2)    6-mile folks wanting speed work (Yasso intervals)

  1. 800m (1-lap) at your Marathon pace in minutes instead of hours (see SIB link for how to calculate)
  2. Same amount of time on recovery jog – not walk
  3. Repeat until 5:45 am

3)    6-mile folks out for a cruise: 8 laps at desired pace

– Run 2 miles back to parking lot for COT arriving around 6:00 am (maybe a little later depending on how much we like the track work). 

Westside Story at The Maul

Posted for Dirty Bird

10 Jets and 10 Sharks scampered around The Maul following Dirty Bird through a painful workout.

THE THANG

SSH X25, Imperial walker X25, Merkin X25, Squat X25, Merkin X15, Burpees X5

Mosey to Cantina

Partner 1 Dips, Jump Ups, decline merkins – Partner 2 Run to the Wendy’s sign (Flapjack between each)

Mosy towards Chick-Fil-A

4 Station Leg Workout (Lunge Walk, squats, Sister Mary Catherine, Calf Raises) x2

Mosey to grass for Jack Web (1 merkin 4 airpresses……8 merkins 32 air presses)

Mosey to side of Target for MOM (LBC x25, Dolly X25, Flutter X25, Rosalita X25, Heels to heaven to 6 inches (all in one motion) X25, Side crunch x10 both sides

Moderate run back to the theater

60yrd agility workout x2 (shuffle X2 , karaoke X2, 50% jog x2, 50% jog then backwards , 50% jog sprint back, sprint X2, sprint 100 yards sprint back then all out sprint to the cars

MOLESKIN

Dirty Bird took a turn at Qing the Maul today and had a really well thought out workout in store for the Pax.  At one point we broke into 4 groups and went through various leg stations.  Somebody(Market Timer, Runstopper, maybe Mighty) pointed out we looked like we were in Westside Story, as we lunge walked toward another group.  The jokes went on from there and continued throughout.

I think The Maul heard Dirty Bird would be our leader today because the street sweeper was out in full force.  Excellent work Dirty B and Pax.

Next week Birthday Boy Mighty Mite will take the Q.  Don’t miss it.

 

Nothing soft about this pretzel

14 men took advantage of a nice morning in Ballantyne for a solid bootcamp style workout.  Kept it pretty simple but effective:

(Posted by Haggis for Soft Pretzel – sorry it’s a day late)

Mosey to parking lot for warmup

SSH x 25

Mountain Climbers x 20

Squats x 20

Merkins x 20

Halfway around the pond and grab some wall

Dips x 20

Jump Ups x 15

Derkins x 15

Fast lap around the pond and plank

Dips x 20

Split Squats x 15

Derkins x 15

Fast lap around the pond and plank

Dips x 15

Jump Ups x 10

Derkins x 10

Mosey down to corner of the pond and partner up

P1: 3 sets of alternating pull-up and lunge jumps

P2: Mary – Dolly x 25, Flutter x 25, LBC x 25 (repeat until P1 gets back)

Mosey to back parking lot for sprints

Set one: 5 PP merkins, sprint down, 5 PP merkins, sprint back

Set two: 5 Carolina Drydocks, karyokee, 5 C DDs, karyokee back

Set Three: 10 Heels to heaven, backpedal, 10 HTH, backpedal back

Set 4: 5 burpees, sprint, 5 burpees, sprint back

We almost lost Philmont on the backpedals.  He got tackled by a curb and gave us a scare… but bounced back up like a champ and finished the workout.

Headed back home and had some time to kill so did a little more Mary:

Rosalita x 20

Planks – alternating regular and elbows

J-lows x 10

Good effort by all.  Great seeing some new faces to Bagpipe and hope everyone got their money’s worth.

400s all around

10 pax sat around to enjoy some 2nd F for 16 minutes early Tuesday morning (in between a few runs of course)

The Thang

Warm-up: Mosey to field, COP

  • 20x SSH
  • 20x Alternating leg lunges
  • 20x Jump squats
  • 20x IWs

Mile run around track, moderate pace

Main Event: 8x 400m intervals; Run 400m at 90-100% effort; 2 min rest in between runs.

One lap, moderate pace cool-down around track

Mosey up to parking lot; COT

Moleskin

  • A bit crowded out there on the track with our RFYL sorority sisters.  Luckily no collisions, despite the massive speed differential.
  • Nice opportunity for some 2nd F with a full 2min in between intervals.  Originally planned for 90 sec between intervals, but went with 2 min expecting some pax to take longer than others.   Most pax were very close together!  Great job by all… we’ll definitely shorten rest times between intervals next time.
  • YHC had some technical difficulties with the timing on the first 400 so the count was off and was gently corrected that his interval count was under;  however upon further reflection YHC still believes that we may have been short 1 interval – Is YHC just delirious or was there a conspiracy among the pax?
  • Welcome FNG Flutie Flakes – you picked a good one for your first workout.  Hope to see you out there again soon
  • Great effort out there by all today
  • Joker on Q for next week’s

Announcements

None; quiet group today

Emergency Evacuation

evacua2

24 men, including 2 FNGs, met up in the Calvary Church parking lot this morning to sharpen themselves on the #F3Anvil.  For reasons noted below, we stayed on the move…some of us more than others.

The Thang

Jog down to the soccer fields for a little COP:

  • Merkins – 20 cadence
  • SSHs – 20 cadence
  • IWs – 20 cadence
  • Dollies – 20 cadence
  • Slow Squat – 20 cadence

Emergency evacuation to the hill for 11s:

  • Jump Squats at the top
  • Merkins at the bottom

Mosey to the parking lot on 51 for The Beast…6 exercises, 6 stations, 6 reps:

  • Round 1 – Diamond Merkins, plank
  • Round 2 – Jumping Lunges, chair plank
  • Round 3 – Flutter Kicks, plank
  • Round 4 – Wide-Arm Merkins, plank
  • Round 5 – Deep Squats, chair plank
  • Round 6 – LBCs
  • Bonus Round – Burpees

Mosey back for COT…but first time for one set of Mary:

  • Flutter Kicks – 40 cadence

Moleskin

  • It was very nice out this morning and the Pax were very lively as we launched from the parking lot down to the soccer pitch.  There was a decent amount of mumble chatter during the first couple of COP exercises, which YHC didn’t mind, knowing there was plenty of pain to come.  Then all hell…and other things…broke loose.
  • The serenity of lying in the cool, wet grass, staring up at the stars on a clear, beautiful morning, while knocking out some Dollies was interrupted by what can only be described as an incessant onslaught of loud and bubbling flatulence like nothing heard before.  And that only served as a primer for what followed during the Slow Squats…causing an emergency evacuation of the Pax to the hill for 11s.
  • A quick note on the Slow Squats…the count had Dora exclaiming that he couldn’t keep up until YHC explained that it was down on 3 and then up.  Apparently they do everything different at SPEARHEAD…either that or once you lose the ruck, you just do everything faster.
  • The 11s were unsavory, especially the jump squats at the top.  The burn on the 10 after running the hill all those times was very real.
  • Then came The Beast…running the front parking lot by 51, which probably measures around 100 yards or so, and stopping at every other island for the exercises.  YHC tried to hit the full body, with exercises for the chest, legs and core.  And to combat The Beast, since 7 is the number of perfection, YHC threw in a bonus round of Burpees at the end. Burpees + Running = O2 Deprivation.
  • Apparently the Dollies and Slow Squats during COP had produced a peeping turtle.  After Round 1 of The Beast, Radar exclaimed that he had to take care of some business…emergency evacuation to the onsite facilities…door locked…sphincter tightening.  Severe emergency evacuation to Starbucks…back in time to see us finish up the bonus round of burpees.  As we left the parking lot after COT, the onsite facilities now open and lit up. #cruelirony
  • Welcome to FNGs I.C. Light and Red Card.  Hope to see you out in the gloom again very soon.
  • Great group of men at #F3Anvil.  Thanks to Baracus and Young Love for letting YHC lead.

Announcements

  • 3rdF on Wednesdays at the Greenway Starbucks with Skywalker and Busch…#F3Aftermath (a double meaning on this day, given Radar’s emergency at the very same Starbucks)
  • Look for announcements regarding the Area51 Holiday party and a new save the date

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