We’ll head to the streets in the morning for the following:
Yes, it was raining, but we had been challenged by Devil’s Turn. The plan was to warm up quickly, then lie in wait in the shadows for the runners to show up. Unfortunately, they were early (tricky runners), and they caught us in the open. We had no choice but to join them on The Murderhorn.
The Thing
Quick jog past the movie theater, where we were intercepted by DT. Turn around and jog to and down the MH. Fast COP there. One trip back up to try to beat the course record. Enough of that, back to Stonecrest.
Hairburner circuit around a square of cones. Hair burn from one corner to your partner on the next corner. Then perform the corner exercise while you wait for the plates to get back to you. One corner was burpees, one was kettle bell swings, one Merkins. Since we had 8, the last corner was “keep hair burning around the corner back to the first corner.” Collect $200 as you pass Go.
People’s chair with air presses, followed by Balls To The Wall (MT request), and then a little more wall. Adobe called presses at double-time, which apparently means quadruple time.
Then to the big hill by the Stonecrest sign. Partner up. Each team runs the hill and completes 100 Merkins and 200 LBC’s.
Back to the starting lot with a quick partner push-pull (my favorite exercise). Then Mary around the horn. Time.
Moleskin
Hairburners in the rain are fun, but Inseriously misjudged how long they would take had to add lib for a lot of the workout.
Thanks to some long-time vets for coming out to support me in the rain. Glad to have newer guys Adobe and Flint, also. I think they’ll be leading very soon.
Announcements
F3 Dads starts May 28. Read More
9 men saw the forecast and still showed up to Devil’s Turn today. It is well known there are no parking decks or shelter at this AO. So those who showed are some hard SOB’s (however not in the Ballantyne sense because we all know DT is a tweener).
One draw for todays DT was the opportunity to go head to head (virtually) with the Strava record on the Murderhorn. A full piece of sidewalk chalk was even wagered if someone could beat the respectable time set during a fateful lunch hour some time back by one of our own. Was the record broken? Read on to find out.
Since we did not move the starting point of DT, there was a 2.2 mile warmup prior to reaching the base of the Murderhorn. On the way, we met up with Rebel Yell and they joined in so we could rumble on the Murderhorn. Loogie’s secret is now out, he really is a #runner.
After a bit of COP to let the Rebel Yell folks warm up, it was time to get to business. We lined up and were off. Many got on it the first time up including sub-1 min times by Bunker, Tuck, and Wingman. But wait, Frasier is here today. What is going on here?
The second time up, Frasier came alive and knocked out a 47 second segment time to take the lead in the Strava-sphere. This means a pastel piece of chalk of his choosing along with the respect of those present. With this feat, he did not stop either. He continued to run up and down the Murderhorn 5 times. Finally, we just left him there running up and down the hill. He can catch us.
Wild Turkey chose quite a day to post for the first time at DT. While we never take it easy, today was difficult in the rain and intensity. If you can dodge a wrench, you can run DT.
All put in some great work on the hill today which made the 2.2 mile return difficult to maintain a solid pace. We did it though and are now better for it.
Thanks for joining in on this adventure in Stonecrest! Next week, Bunker (the other bald guy) is Q. New blood.
6 men ignored the warm, dry, comforts of home to brave the rain and post at Meathead this morning. Well, 2 tried to impress with a pre-workout #meatrunner, then disappeared on an errand off campus, only to return on the downside of the KB pyramid (#slacker). Here’s how they all got stronger:
THANG:
For his VQ YHC was ready to work-out in the rain until the experienced pax rolled in and suggested the dry covered sidewalk. Cars and bells and music were duly moved. Exercise therefore commenced at 5:32 am.
WARM UP:
SSH x 15 IC
Burpees X 5 OYO
Mountain Climbers X 10 IC
Burpees X 5 OYO
Low Slow Squat with KB
Good Mornings X 10
COP:
MAIN EVENT:
Pyramid with the following rep counts: 5 – 10 – 15 – 7 (for time)
These were the exercises that made them stronger:
Alternating 1 handed swings – each side
High Pull – each side
Goblet Squat and 2 handed press
Clean and Press – each side
Lawn Mower – each side
Lunges – each side
BONUS ROUND:
6 minute Swing-O-Rama
EXTRA CREDIT:
Waiter Carry or Farmer Carry (or stand around) to the end of the side walk and back #notquite0.0today
COT
ANNOUNCEMENTS:
Whetstone Mentoring Program Returns– see link http://f3nation.com/2015/11/06/isi-in-action-the-whetstone/
MOLESKINE:
YHC arrived early for his VQ in order to figure out how to blast the tunes in the rain without a waterproof speaker (and was pleased to have finally figured it out) when Tiger Rag and Spackler returned from their pre-run in the rain and gleefully informed YHC that we usually make use of the (very obvious) covered sidewalk when it rains. Somehow after 6+ months of posting, YHC has never had more than a drizzle, prior to the brief down pour today.
After scrambling to move all bells and such to the side walk and finally settle in for the warm-up, Spackler announced that he’d just locked his keys in his car. Those 2 were off again, this time to wake up his wife and get another set of keys. YHC suspected they were having breakfast somewhere (away from the rain) but the unconfirmed report was that it just took a long time to wake up Spackler’s family.
Meanwhile, the rest of the crew were crushing the KB pyramid work out. YHC didn’t allow much time for recovery in between exercises and the HR was pounding for nearly 45 minutes.
Great to see Paper Jam try a new AO today and post at Meathead for the first time. He was keeping up with the reps while improving his form. Keep coming back, brother.
Brown was impressing as usual. Although his back requested some modifications at times, he more than compensated with extra upper body work.
High Tide was crushing the reps with his usual collection of heavy bells and wouldn’t modify his reps even if we all quit before he did.
YHC took the sage advice from several experienced pax and went down on KB size today for the VQ and found the work out much easier. Great mark of progress comparing oneself to oneself prior. However, YHC was surprisingly sore after the post this morning.
Tiger Rag and Spackler returned just in time for the back side (down slide) of the pyramid. Both went straight to work trying to make up for lost time. And Tiger Rag went bare foot #akaPavelstyle.
The experimental 6 minute swing-a-thon didn’t go quite as smoothly as YHC imagined. The idea was to keep the KB off the ground and in continuous motion for the duration of the 6 minute “Sultans of Swing” song by Dire Straits. Modifications were made to allow 2 pax to have “active recovery” with merkins while the other 4 swinged and swanged and further modifications were made to allow for rest in the rack position or use alternate KB exercises. After 5-10 merkins the 2 guys would jump up and swing their KBs and 2 more would drop for merkins, etc. Instead of the synchronized team building 2 handed swing along YHC dreamt of it was a little more individualized #chaotic, but it worked and it was fun.
Instead of called exercise of plank o rama, the pax decided to follow the lead of High Tide (or was it Tiger Rag?) and head off for a waiter carry. Worked out well.
There was a decent amount of mumblechatter today, although YHC couldn’t hear all of it due to the rain and the music. Topics included lying, trash collectors, kids’ aspirations, soccer, benefits of government employment, 6 minute abs, and short stamina in the bed room, at least I think that’s what I heard – I was a little pre-occupied trying not to get too far off of my work out plan. Feel free to add your recollections in the comments.
All in all everyone worked hard to bang out the exercises and I suspect I won’t be the only one sore after this one. It was great to be with Paper Jam as well as the loyal Meatheads #51counts.
‘Twas an honor and a pleasure to lead today gentlemen.
Thanks to High Tide and Brown for the opportunity.
Thanks to Tiger Rag for the take out.
Aye!
MAD
22 men woke up and decided Dromedary was the place to post.
Disclaimer was given for the FNG (apparently the other AO did not have any creative juices going so they waited until he posted someplace else for a name)
Warm up:
SSH x 25
Windmills x 10
IW x 10
MC x 10
That Thang:
There was so much damn mumble chatter coming from one of the pax that YHC forgot what all we did!! That’s right…Bananas nicknamed a new idea YHC had called “Plank Off” and the pax seemed to enjoy it so that means it will come back in rotation. Pax forms 2 rows facing your partner. Each in an elbow plank and hold it until 5 pax fail. Those who fail start doing burpees. Then the group takes off running. Rocks were involved in the mix, and yet I still here that mumble chatter questioning this and that!! We did some SEAL situps and round robin Mary.
Moleskinnedknee:
Bratwurst are bad for your health. Bananas are a healthier choice. FNG 2nd post named Cowabunga. Doc McStuffins is the brave one always excited to do something new as long as it involves a beat down, Land Shark these 2.0’s remind us how much fun hard work is, Good to see Long Haul out at a Bootcamp after his return to F3, looks like his running is come full circle. Flipper another 2.0, Nice to see Shampoodle and Turtle getting after those rocks plus I noticed Turtle keeping the language PG with the 2.0’s present, More food facts Soft Pretzel, OG Grease Monkey was representing along with a rehab knee and getting on my case about being in the six. Bananas liked to call out the expressions from Joy when Bratwurst called OYO Burpees at the end, I cannot help but think of this Rockwell when I think it’s this Rockwell, Shop Dawg in my opinion is the hardest working pax I have ever seen because he never complains. He just does the work and modifies when needed Respect!, Hollywood no Doc I guess, Hoops 2.0’s on a week day this early? After listening to the recording is sounds like either Gator Club or Gator Cub and still I’m not sure. Wildcat 2.0 again with the younguns, Short Circuit named the FNG, Enron asked me if we needed gloves. I needed them because I could only find one this morning and after only posting running events my hands hurt, Old McDonald looks nothing like his name sake. Bratwurst took us out. YHC always enjoys the challenge of leading and coming up with Q-fails!
Sound off if I missed anything!
11 faithful men escaped the lure of the fartsack and posted at Peak 51 despite the conditions this morning. We were soaked before we left the parking lot, but had fun nonetheless.
Short loop around the lot and back to start point to see if there were any latecomers to pick up, there were not, so a quick mosey to Stumptown Park for:
COP:
SSH IC x 20
x 5 Spartan Burpees OYO
IW IC x 20
x 4 Spartan Burpees OYO
Arm Circles-x10 forward/x10 backwards
x 3 Spartan Burpees OYO
Move to the picnic tables for circuits:
3 Rounds of x10/leg step ups, x 10 Incline Merkins, x 15 Leg Raises, plank when done.
Mosey back the Playground area behind the school for a
Shortened version of Cindy:
x5 Pullups/x10 Merkins/x15 Squats-AMRAP-We went about 8 minutes total. Work for 4 minutes, 1 lap around the track, then return to finish the remaining 4 minutes.
Head to the bus lot for some 7’s:
Line up next to tree facing end of the lot. Mtn.Climber x1, bear crawl to end of lot, curb step ups x 6, jog back to start point. Keep performing rotation until x 6 Mtn. Climbers and x 1 curb step ups completed.
Mosey to parking lot behind church, partner up and line up facing rear of church:
Rnd1. P1 runs to top of lot for x10 CDD’s/P2 stays behind for LBC’s. P1 returns/P2 runs, flapjack until combined 100 LBC’s completed.
Rnd2. P1 runs to top of lot for x10 diamond merkins/P2 does Heels to Heaven. P1 returns/P2 runs, flapjack until 100 combined H2H completed.
Rnd3. P1 runs to top of lot for Wide Arm Merkins/P2 does flutters. Supposed to flapjack for 100 flutters, but time ran short so only completed one cycle.
Uh oh, it’s 6:15, jail break back to launch point and we’re done.
Moleskin:
Great showing today considering the weather conditions. YHC wondered if it would just be me, Booyah, Sensei and his partner in crime, Freedom as site Q’s tend to show up no matter what. We really got dumped on the first half so great job hanging in there even if conditions weren’t the best. Whitesnake made an appearance after no posts in 11 months, but had to leave after our time at Stumptown due to injuring his back-hope you can make it back out soon! Was also great having BLC out there as this was just his second post in over a year. T-claps also to Pong, a relatively new pax member and a 19 year old who could have just stayed in bed, for coming out. We’ll get your dad out there one day soon. Great job by all this morning. Thanks to Booyah and Sensei for allowing me to step in! Thanks also to Smokey for the prayer to take us out.
Announcements:
Look for info. re: the Whetstone mentoring program that will be launching soon.
Several convergences are planned for the upcoming Memorial Day holiday.
Gullah
The Murph workout has a long, strong history within F3, frequently appearing around Memorial Day, convergences, and whenever a good kick-in-the-teeth is desired.
This edition of The Murph is intended to be more of a training workout than a balls-to-the-wall set-a-PR edition (although you are free to do so – it’s your workout). The goal is to provide a “safe” setting for you to try The Murph for the 1st time, improve upon a previous performance, or attempt a new level. As such, there are several options available to modify up or down to meet your individual needs.
Here’s the plan:
Divide into two groups based on your 1-mile pace. (not your all-out best 1-mile time, but your typical pace for a 1-mile run (not a mosey))
Opening Run:
First Set:
Optional: 5 minutes Active Recovery with Mary (pax choice)
Second Set:
Closing Run:
Again, the goal of this training workout is for you to try The Murph, and/or push yourself to a new level, in a supportive environment.
Let’s get after it and have fun.
Aye!
Long, long ago (Feb 18), Devil’s Turn visited the Murderhorn to brutally attack the Strava Segment of the same name. Records were established.
Not long after, a man running in Pink Nike shoes used a free lunch break to topple those records.
Tomorrow is the day of reckoning. Devil’s Turn will again visit the Murderhorn.
Will Rebel Yell show up again for a street fight of sorts? We will find out.
Route Summary:
0) Meet at 5:15 am in greenway parking lot at corner of Rea Rd. and Bevington Place
1) Head south on Rea Rd to Stonecrest
2) Turn right into shopping center
3) Turn right onto main street headed toward movie theater
4) Stay on road past movie theater until intersection with Elm Ln
5) Cross Elm Ln onto Elmstone Dr. and head down the Murderhorn to the stop sign (approximately 2.2 miles to this point)
Once everyone is assembled at the stop sign, the challenge begins. Goal is for 3 – 4 trips up the Murderhorn before heading back. Everyone should calculate when to leave to run the 2.2 miles back to the parking lot by 6:12 am.
A full stick of DT sidewalk chalk will go to the man who beats the record of the man in the pink shoes. Bring your best…
Let’s begin!
Circumnavigate the Regal Theatre
Side Straddle Hops x 20
Imperial Walkers x 15
Merkins x 15
Race across Elm Ln.
10 Burpees OYO
5 Burpees OYO
Meet up at the Elmstone Park rock pile. Separate into to groups of threes/4s. (At this point Frehly’s Comet arrives.)
Grinders
P1 – Thrusters
P2 – Runs
P3 Pull-ups at Elmstone Park playground.
After a few rounds, met at the base of the Murderhorn. Run up the hill, stopping for 10 burpees at each streetlight. (40 total). At the top of the hill, we complete a trio of flutter exercises.
Hill Climb Ladder
10 Merkins – Run around the theatre
10 Merkins, 20 Carolina Dry Docks – Run hill twice
10 Merkins, 20 Carolina Dry Docks, 30 Mountain Climbers – Run hill three times
10 Merks, 20 Carolina Dry Docks, 30 Mountain Climbers, 40 Plank Jacks – Run hill four times
Finished with Freddy Mercury and LBCs
Moleskine
I had planned on doing the hill progression on the hill kitty corner to the cinema parking lot, but the dang sprinklers were on. SOBs are tough, but we don’t like muddy shoes or ruining finely curated landscaping. So, we ran the hill directly behind the theatre. It may have been worse. I also enjoyed the fastest FNG naming ever. David was from Long Island, so Iced Tea was thrown out pretty fast. (There are probably a few dozen Iced Teas in F3Nation, but we’ll worry about that later.)
I don’t typically post on Wednesday, so it’s great to work out with a different crew. I saw strong work from Outback and Pulp Fiction. Band Aid and Gomer Pyle seem to be posting more often, keep it up. Commish’s 50th snuck up, but he’s still in fighting form. Our other respect, a true Iron Man Frehley’s Comet gives 100% every post. Freon is an official SOB with solid posts going on months – keep it up. Cheddar isn’ t just a runner – he can merkin and burpee with the best of ‘em. (Congrats on the site Q.) Cold Cuts excelled up both the Murderhorn and theatre hill. Welcome Iced Tea. Take an Aleve and keep posting.