9 men chose to try a little thing called the Yasso 800 workout at this week’s Devil’s Turn. It is a new format for DT which typically sticks to tempo type workouts, but since the Joe Davis 5k/10k and the Charleston Marathon is coming soon, drastic times call for drastic measures.
The workout is fairly simple. Run ~1 mile warmup. Then proceeded into 800m intervals at a pace equivalent to our marathon goal time. For instance, if your goal in a marathon is 3:30 then run the 800s in 3 min 30 sec or at a pace of 7:00 min/mile. The rest period is the same amount of time. The goal is to complete 10 intervals holding this pace constant which then proves you have appropriate fitness to meet your marathon goal. That is the theory. We didn’t quite manage 10 intervals due to time, but we can try again another time.
Observation 1: Running 800m on a track is easy to monitor (2 laps). Trying to get a group of 9 guys to simultaneously start the next interval is impossible (everyone is starting the rest at different times and resting for different periods of time). Luckily Ice9 quickly added that SIB usually runs 1/2 lap recovery when they do Yassos. After trying this, YHC realized that SIB must be a bunch of bad arses because that is too short for official Yassos. For future reference, 800m on and 400m off is about right for textbook Yassos.
Observation 2: 70 degrees in late December is ridiculous and had approximately 65% of the PAX shirtless. In late December!
Observation 3: Horse Head noted that a shirtless Ice9 resembles a fast moving Conan O’brien in the moonlight. #strangeobservation Regardless, Ice9 was site FNG, WarDaddy, and Cotters on Thursday. Despite just coming back from hernia surgery, he was in good form and pushing it hard out there. Impressive.
Horse Head was actually just joining us again after a long hiatus which was related to building copious muscle at Meathead over the last weeks. We are glad to see him again though. Don’t be a stranger!
Ironsides was back out and putting in the miles again. That man is dependable and becoming a stalwart of DT. Excellent stuff there. Stone Cold is also becoming quite regular and it is good to see him putting in the miles. Great company out there.
JR Tolkien was again pushing it this week putting in solid work. From the glimpses of the metrics he has in store for next year, we will all need to push as hard to keep up. That guy is going places. Speaking of, Fire Hazard is putting in some serious miles and was just as safe as Tuesday with the orange socks fully cleaned from Tuesday and gleeming in the early morning gloom. #safetyfirst He deserves a rest though after posting an 8th day in a row. #ouch
Frasier and Mark (F3 name unknown) stayed out at the track and got in all 10 intervals. Both are clearly beastly. Mark is planning to run the Charleston marathon in January and based on the limited sightings around the track. He is in proper form for it. Best of luck!
It was a fun morning to be running with much to be thankful for this Christmas Eve.
8 pax showed up on this balmy Christmas Eve for another installment of Hydra. Solid group of veterans so short disclaimer given and off we went.
WARM-UP
Run to opposite pkg lot for warm up
SSH x 25
IW x 20
Merkins x 10 IC
Squats x 15 IC
THANG
Cross the street, partner up and grab a rock
P1 runs to the donation box while P2 does called exercise, flapjack for 2 rounds each of:
Rock curls
Rock presses
Return rocks and mosey down Windy Rush to bottom of hill at Foxworth, stopping at each street light for 10 Merkins.
7’s with jump squats at the top and Merkins at the bottom.
Various Mary exercises while everyone finished.
Run back up to Rea, stopping again at each street light, this time for 10 CDD’s.
Plank while we gather at corner of Windy Rush and Rea, then mosey back to parking lot for a few minutes of Mary:
Protractor, each pax calls a degree.
Sid the kid, 10 clockwise, 10 counter-clockwise
DONE
MOLESKIN:
Great work today fellas. Special #kotters to Bugeater, great to see you brother! Hope to see you back soon. T-Claps to Hops, Hammer, and Bugeater for running in. Runstopper foiled YHC’s plan to keep everyone together by stopping at street lights, nothing can slow that man down! Thanks for allowing me to lead, always an honor. Hope everyone has a Merry Christmas!
ANNOUNCEMENTS
Jan 1st/2nd – volunteer opportunity at a wrestling tournament supporting Holy Angels. See Runstopper for details.
Joe Davis Run – sign up.
Hydra Q schedule in the works for 2016. Let Pudding Pop or YHC know if interested.
Sound off below with anything I missed.
5 pax earned the right to over-indulge on the fruits of the season after counting down the 12 Days of Meathead and burning a Santa’s bag full of calories (~900 for 45 minutes, according to my handy dandy app, therefore, it must be so; and that doesn’t include our overtime work…).
The Thang:
COP: just a mini-warmup of Bulldog Twists (British version of IW’s?) followed by a few Prying Squats.
12 Days of Meathead – A Christmas Countdown:
Time. Overtime.
Done.
COT
Announcements:
Naked Moleskine:
After a lively Twitter conversation earlier in the week about the superiority of KB Swings to Monkey Humpers, a different, more informative backblast was planned to enlighten the unenlightened, but that’ll have to wait for another day (and they, poor runners, will have to remain in the darkness with their monkey humpers, while tomatoes look on aghast).
But, this backblast practically wrote itself, what with dodgy alternative rock Christmas tunes such as “Backdoor Santa” (whatever that is), then a quick station change which brought us to “Smokin’ In the Boys Room”, all followed by a Bulldog declaration of his love for a good teabag.
The workout was based on YHC’s reflection that it’s challenging to get through the 12 Days of Christmas, as typically done, in a 45 minute workout, leaving out a lot of “good stuff” in the Days 10-12. So, with ingenuity that would rival history’s greatest creative geniuses, or at least a mediocre engineer (or banker), YHC flipped the script to begin with Day 12 and countdown from there. The sharp pax of Meathead quickly caught on, and we were on our way…not without a couple of audibles to start us off right.
There was some pre-game discussion of moving to the covered sidewalk for shelter, but that was quickly dismissed because we’re Meatheads! (and, it didn’t look like the hard stuff would be coming down for some time…) However, TGU’s were first on the playlist, and YHC (nor anyone else) wasn’t feeling like lying on wet, rough pavement nor wet, muddy ground so those were audibled to 1-hand swings, which were gleefully embraced by the pax with nary a grumble or derogatory term. Next up were deck squats, again on the wet ground/pavement, so those were likewise audibled to squats. All the rest were performed as written, with the exception of skipping one set of waiter carries & pullups and later audibling teabag squats for regular squats and shortening the farmer carry distance, all for time. Speaking of time, upon pax request, 10-15 minutes of overtime was recorded to fully complete the list. #extracredit
Thanks for coming out on this Christmas Eve. The workout was exceeded only by the fellowship of the pax, and that’s what gets me up and out there in the early morning gloom.
Aye.
“Behold, the virgin shall be with child and shall bear a Son, and they shall call His name Immanuel,” which translated means, “God with us.” Matthew 1:23 NASB
YHC arrived to see a couple of cars already parked. 3 for extra credit – Slimfast and Sensei for the pre-run 5K and Geraldo with a 2 mile Pre-Ruck. VSF planted, the 7 pax were disclaimed & off we went. Circle around the parking lot to pick up 777 to make it an even 8.
Mosey to back parking lot for SSH, IW, MC, and LSS x 15 IC.
Line up at first telephone pole for 12 Days of Christmas. It wasn’t so merry.
1st Day – Run to the next light pole and back
2nd Day – 2 Plank Jacks
3rd Day – 3 Wide Arm Merkins
4th Day – 4 LBCs
5th Day – 5 Burpees
6th Day – 6 Squats
7th Day – 7 Russian Twists
8th Day – 8 CDD
9th Day – 9 Lateral Lunges
10th Day – 10 Mountain Climbers
11th Day – 11 HR Merkins
12th Day – 12 Monkey Humpers
Mosey to wall for People’s Chair
Round of Frankenstein
2 rounds with 50 Air Presses
Mosey back to launch with a stop along the way for 15 Merkins for good measure.
Mary – Not so much in this order
Dolly, Flutter, Sid the Kid, LBCs (L, R, C), Protractor, Freddy Mercury
Finshed, Merry Christmas!
Great group out there pushing it today. Geraldo and Zombie – great job rucking it through the 12 days. Strong. Sensei and Slimfast inspiration on the pre run. Insomniac, 777 and Freedom were out front all morning. Not much mumblechatter out there this morning, so sound off with any comments. YHC took us out in prayer. Slim Fast & Geraldo, Thank you for the opportunity to lead.
Announcements
Mountain Goat will be on Saturday this week – 5:15 at SCMS.
1/1/16 – 5th Anniversary Convergence at AG Middle School at 7 am. Brought to you by the pax that started it all.
Look at the schedule for Saturday and next week to make sure workouts are up and going or converging.
1/9/16 – Joe Davis Run – Sign Up! https://joedavisrun.racesonline.com/
Merry Christmas! Enjoy your friends and family.
Devil’s Turn is on for tomorrow, Christmas Eve, regular hours (5:15 – 6:15am)
The plan comes to you by special request from one of the DT faithful and is bound to be a good one. It is called Yasso 800s and it is relatively simple to execute. However, there is some homework.
First, think of your goal marathon time (if you were to run a marathon). Got it? We will be running 800 meter (1/2 mile) repeats during the workout. Your goal time for each 800m repeat is the same as your marathon goal time, but in minutes and seconds. For instance, if you are targeting a 3 hour 45 minute marathon, your goal 800m time would be 3 minutes 45 seconds. Simple enough.
The final piece of the puzzle is how long to rest between repeats. This is also simple. You will rest for the same amount of time as you ran. In the example, this is 3 min 45 sec rest.
If you don’t have a marathon goal yet, use this calculator (http://runsmartproject.com/calculator) to estimate what it should be. You just need to put in a recent race result and boom, you have a marathon goal (assuming you put in the training to get there of course).
Here is the full plan:
The idea of this workout is that if you can complete 10 x 800m at your goal time in min:sec, you are in shape to run that time in hrs:min.
We likely won’t have time to run all 10 repeats at the track tomorrow, but we will get a good flavor for the workout format to revisit it again in the future.
I guess if you get a wild hair you could do some repeats on the way out and back if you so desired. That is up to you to figure out though. See you tomorrow!
17 (ish) men showed up to Anvil to what is believed by all to be a first time event.
The Thang
Mosey around the lot and circle up
50- SSH
25- Imperial Walkers
Mosey to the Pavilion for a little leg work.
50- Single Leg Squat – Right leg
50- Single Leg Squat – Left leg
30 Single Step ups with calf raise- Right leg
30 Single Step ups with calf raise- left leg
50 bench squats
50- Single Leg Squat – Right leg
50- Single Leg Squat – Left leg
Mosey back to the parking lot. 20 yard partner drag (switch out)
Grab a lifting rock and mosey a little closer to side entrance off Rae
Partners separate and make 2 lines for a competition relay.
-The first person in the lines race down the road and down the hill and back to the group like a relay- Aprox 75 yards
-While the group waits for the runner to get back they alternate between 50 upright rows/50 overhead press/50 merkins
– Everyone runs at some point. Losing team 30 burpees winning team gets 15
Mosey over to the hill-
Partner up-
Both partners run up and down the hill and then do 25 hand slap merkins.
Repeato
Drop off the rocks and then an AYG back to the cars.
Circle up for some PAX called Mary
LBC
Heels to Heaven
Protractor
Freddie Mercury
Moleskin
The day started off well enough. Good number of Pax, the rain was light, temperature was pleasant. I don’t know, it just felt good. Well, at least I thought it did. There was a little chatter during the leg routine. Expected. No one likes to do legs. I get it. I don’t either. But we are only as strong as the legs we stand on so you got to work them once in a while right? When we finished the COP and the leg work we were probably about 18 minutes into the work out. I call partner drags and one of the PAX is like “I am out”. Throws a deuce in the air and takes off running. He just left. No good bye, nothing. I think we were all a little confused. It was like leaving the theatre when that little animated thing is telling you no cell phones or babies crying. So, it is with great disappointment that I announce, that (I believe) I am the first Q to have someone leave mid workout when there wasn’t an emergency. Now, I want to be clear this individual was not hurting and is in good shape from what I can tell. I can tell who was/is hurting though. Me. But, I am just going bury that hurt down real deep and never ever speak of it again. I may need to bump up my weekly visits with Frasier though.
In other news. Run Stopper announced at COT that he is having problems in the bedroom. Soo….. it could be worse I guess. Great work by all.
Announements
Sign Up for Church on the Street
Possible Convergence Next week. Stay tuned
RunStopper is looking for volunteers for a charity wrestling tournament. Sign up here
https://m.signupgenius.com/#!/showSignUp/10c0b45abae23a57-holy2
Posted by Baracus on behalf of Huddle:
12 brave souls ventured out in the gloom to celebrate the 10th day of Burpees. Historians will tell you that the burpee first came to the Americas in the early 1800s. You may recall that the burpee was persecuted throughout Europe and sought a better life across the pond. The burpee and those that worship the burpee are a special people. Today we gave them their due:
The Thang:
Mosey around the PDS parking lot to the center of the football field.
Mosey to the goal line for 11s
Mosey to the bleachers
Mosey back to the goal line
Mosey to the parking lot for Mary and COT
I have to be honest, I was a little surprised to see more than just a couple cars in the parking lot when I arrived to SCMS today. 18 men rolled out of the fart sack to get in a mid-week workout. I was hoping to pull off a Q like Semi-Gloss yesterday where he and 1 other pax skipped the workout and went for coffeteria. By the way, did you post the BB for that yet, SG?
The disclaimer was stated, and I also explained that we would not be leaving the parking lot this morning. Moaning and groaning began immediately, mostly from Gummy.
COP:
She Hate Me:
10×10:
Mary (pax led each exercise):
Block Work:
The Wall:
Ye Ole Moleskin:
Announcements:
A gear workout is an easy excuse to bring out YHC brick pavers. I’ve had some ideas; let’s see how they work out.
The Thang:
Circle – Disclaimer: I have never led a gear/kettlebell workout. I don’t know what I’m doing!
– SSH x 20
– 2 Handed Swing x 20
– LBC x 20; IW x 20
– Good Morning x 20
– Flutter x 20
– Figure 8 x 20 (10 each way)
– Heels to Heaven x 20
Partner: Grab 4 pavers among each 2 man group; grab 1 bell per group. Mosey over to basketball courts.
– Basketball Court: 1 Pax carries all 4 pavers and drop 1 off at each corner while the other does said exercise. Once all dropped off flap jack, and partner # 2 picks them up.
o 1st round: 2 hand swing.
o 2nd round: bent rows/lawnmower.
o 3rd round: snatch.
o 4th round: clean
o 5th round: clean/press
– Man maker merkins with bricks x 10; relax, x 5
– Back to courts for next round. Partners flap jack in that the one who placed the bricks will be the one picking them up.
o 5 rounds as above.
– Man maker merkins with bricks x 5
3 Man grinders: Partner #1: people’s chair paver air raises. Partner #2: run between Pax. Partner #3: goblet squat
Collect toys and Indian Run (sort of) back to the cars.
Circle of Bells. Pax call each exercise and lift until next Pax calls another – one round.
End.
Moleskin:
– This was fun. 1st time leading a gear workout. I need to go more often to learn the Kettlebell lifts. Good site too.
– It was crazy warm for the 3rd week of December. Shorts at Christmas. Crazy
– Thanks for the hospitality Voodoo.
– Thanks for the take out Frehley’s.
Announcements:
– Joe Davis – sign up!
I pulled into the parking lot a little early since the monsoon made me rethink the flow of my workout. I was a little nervous since noone was there, and then the 3 dedicated PAX showed up. Dollywood admitted he got dressed, and then undressed and back in bed, then dressed again to make it out. Glad he did so we had even numbers.
Warmup
20xSSH
19xIW (I lost count)
10xMerkins
The Thang:
Find the one other PAX that has the same size bell. That was easy. P1 Farmer Carry to the front of the church while P2 does 20 Monkey Humpers. Flapjack as needed.
Stopped at the front of the church where the main entrance ends up at the front.
P1 runs up the hill to the main entrance while P2 does curls. Flapjack until duo hits 200.
Move over to one of the parking rows for set of suicides. Run to each median and perform 10 merkins, then back to the beginning for called exercises. Then run to next median. (I snuck in early to place a cone so the PAX knew where to stop.)
20xOverhead Presses
20xTricep Extensions
20xUpright Rows
20xSquats
20xMorning Afters
Back to the front of the church for another round of running the hill. This time run and flajack until you hit 200 two handed swings.
Now that we were soaked from the rain, head over to a covered area in front of the church so we could finish the punishment while staying dry. Each PAX called out a 20 count exercise followed up by a round of core exercises.
PopTart: 20 Curls, 20 LBCs
Fletch: 20 Snatches, 20 Flutter with KB Press
Dollywood: 20 Restacking the shelf(?), 10 x Right leg cross crunch, 10 x Left leg cross crunch
Freedom: (Stay on your six) 10 Behind Head Lift (?), 10 Presses, 10 BHL, 10 Presses. 20 Cheese Presses
PopTart: 10 Lawnmowers each arm, 10 x Right leg can opener, 10 x Left leg can opener
Fletch: 10 Clings each arm.
Mosey back to the AO as time was expiring.
Moleskin: I have been recovering from a terrible cough so still getting back in shape. Thanks to Fletch for picking up the slack, and Dollywood/Freedom pushing me to keep up. The holiday week and rain kept people in the fartsack, so thanks for the PAX that showed up. Luckily it wasn’t very cold, and the rain finally stopped when we were done.
Announcements:
Joe Davis Run
Watch out for convergence Xmas Eve and day after.