Here is the plan for tomorrow men. Leave promptly at 5:15am from the Vine parking lot. We are running .8 miles along Ballantyne Commons Parkway to the Premier Deck. This is where we will spend our time going between the two decks.
Once you arrive at the Premier Deck you run to the top of the deck. You run backwards up the inclines, stop at the top and do five Haggis form Merkins. Run the flats to the next incline forward. You do this for the entire deck running inclines backwards stopping to do five Merkins till the top. Once at the top and you finished your Merkins you run to the opposite end to the stairs. These are the stairs at soccer field end. Run to the bottom of the stairs, do ten American Hammers aka Russian twist, then run to the adjacent parking deck, which faces Ballantyne Commons Parkway. You run .2 miles to the entrance of this parking deck. You repeat the same sequence by running the inclines backwards but at the top of the inclines you do five hand release burpees. You repeat this cycle all the way to the top. Once at the top of the deck you run to the opposite end of the parking deck to catch the stairs down. Complete ten American Hammers at the bottom of the stairs. Run back to the Premier Deck and restart the cycle. Each cycle equals one round. You get in as many rounds as possible until 6:05am. At 6:05am you return back to the AO.
We are competing and pushing each other! Modify as needed but push yourself.
The workout tomorrow will hammer on upper and lower body, as well as core, at a fast pace. Recovery will be done actively or with your core engaged. The goal of the workout will be to crush the soul for 35 minutes prior to the maiden #Centurion mile run at AYG pace to finish. AYG=ALL YOU GOT.
#Centurion mile: Start at light pole closest to Little Avenue in the AO launch lot. Right out of lot and up Little Avenue. Right on Carmel. Right on 51. Right into CCHS campus. Follow campus drive into the parking deck. Up deck using short ramps to level 4. Run as far as you can on level 4 to stairwell 1 closest to the main building. Exactly 1 mile. Plank at finish. Winner calls plank series to regroup.
We will start in a plank hold position to avoid FALSE STARTS.
2 Short Options: Paces vary so pick your poison.
Approx 1/2 mile: Up Little. Right on McMahon. Right on 51 and follow above instructions to top of deck.
Approx 3/4 mile: Up Little. Right at unnamed thoroughfare that passes right by Panera Bread. Turn right into the shopping center. Right on 51. Follow above instructions.
15 strong Pax leapt into the gloom for the annual #12DaysofChristmas beatdown at #Stonehenge. This was a good workout and even included 10 bonus minutes.
The Thang
Half mile little baby jog to the mini pond adjacent to Lending Tree.
12 Days Of Christmas
This year, rather than do the typical 12Days workout where the number of reps matches the “day” of Christmas, we just did 12 reps of everything (except day 1 since it was a lap). Afterall, the date was 12/12, plus the Panthers were 12-0! #numbergames
Day 1 – 1 lap around the Mini Pond (@ .20 mile)
Day 2 – 12 Merkins
Day 3 – 12 LBC
Day 4 – 12 Squats
Day 5 – 12 Burpees
Day 6 – 12 SSH
Day 7 – 12 Dolly
Day 8 – 12 Eight-count Manmaker Burpees
Day 9 – 12 Flutter
Day 10 – 12 Jack Webb (12 merkins, 24 overhead presses)
Day 11 – 12 Rosalita
Day 12 – 12 Hill repeats (1 repeat was ech direction, 1 up + 1 down = 2 reps)
You know the drill, day 1, then day 2,1…day 5, 4, 3, 2, 1, etc.
To say this was hard, is an understatement. YHC pregamed with 2 Red Bulls, which wore off around day 5.
Indian Run half mile back to launch.
COT
Moleskin:
– Thanks to Tuck for letting me elbow the Q away. This has become somewhat of a #tradition and I appreciate you letting me do it this year.
– As for numbers, we ran about 3 miles during the workout, completer 324 Merkins (incl. Burpees, 8 Count and jack Webb) and had loads of fun!
– YHC was smoked!! It took 3 days before I wanted to even think about this workout, hence the beLATEd backblast.
Announcements:
– Joe Davis Memorial 5K is on January 9. Let’s show some F3 support and get out there to run, volunteer or hang out.
– New workout at Blakeney called daVinci. Hard launch is on January 16, Qs are Tuck and Mic Check. #youvebeenwarned
All I got.
Posted on behalf of Madison.
The clock hit 05:20 and the caravan of cars carrying the DV faithful began to appear out of the darkness. Semi-Gloss, Fireman Ed, and Joker were among the first and the grumbling soon followed. Agreed, it was the coldest morning gloom this week, but Semi layered up like he was posting on the North Face of Everest. YHC overheard Fireman Ed groaning about how sore he was from the intensity of the 0.0 workout from the day before, so I frantically ran thru the Weinke in my head one more time to see if it was going to be enough to match up. #Nailedit
The 1 minute warning was given and some of the PAX were still rolling in. Perhaps they were unsure about the worthiness of the beatdown because YHC was having his VQ at DV and hit the snooze button one too many times.
The disclaimer was given and off we went, when what to my wondering eye should appear? No, it wasn’t Santa, but one straggling PAX driving a minivan full of Festivus lights.
The THANG:
Quick warm up lap around the parking lot to pick up Floor Slapper and then down to the track for 100yds of mosey, 100yds of butt kickers, 100yds of mosey & 100 yds of high knees.
Circle up in the infield
SSH x 25
Burpees x 5 OYO
IW x 25
Burpees x 4 OYO (someone mentioned something about seeing a pattern)
Mountain Climbers x 25
Burpees x 3 OYO
Low slow squat x 25
Burpees x 2 OYO
Merkins x 15
Burpees x 1 OYO
Partner up and mosey to block pile.
P1 grabs a cinderblock & heads to end of sidewalk between baseball fields
P1 runs up the sidewalk, climbs the stairs, around the loop and returns while P2 performs called exercise with block. Flapjack when P1 returns. (Example P1 = run to top of stairs & return. P2 = O/H Press. Flapjack when P1 returns.)
Called exercises:
– O/H Press
– Goblet Squat
– Inverted Merkin
– Mary Catherines
– O/H Tricep Extension
– Bicep Curls
– Find your Partner and do 25 back-to-back standing Russian Twists each side (quickly modified to 15 each side)
Return blocks to pile & circle up for Mary (thanks to Semi-Gloss for starting Mary)
YHC caught up and Semi returned the lead. YHC finished up with
– flutter
– the Dolly
– the Rosaslita
the clock struck 06:15. Cirlcle up for COT & Name-O-Rama
Announcements:
Toy Drive ends Saturday. Drop off toys at Mountain Goat on Friday or The Rock on Saturday.
Thanks to Smokey for taking us out.
It was an honor to lead you men this morning
Yes, Hydra is tomorrow.
Yes, it has been a week since my Q.
Yes, I am normally a same day backblast sort of Q, but there was a lot of justice to be doled out this week, and I knew I couldn’t show my face at OPE tomorrow morning without posting this. So, here goes:
Q comes in hot on foot at 5:30 and a few seconds. Immediate line up for Indian run to shopping center. Serious police presence along the route. Someone, our valiant site Q Puddin Pop I believe, saves us all from falling to a our deaths into some sort of construction/utility related hole in the sidewalk. #Qfail #wherethesidewalkends
CoP at the office building by the almighty Teeter
SSH x 10
IW x 10
Squat x 10
Merkin Death Spiral
10 single count merkins
10 seconds 6 inch plank
9 single count merkins
9 seconds 6 inch plank
And so on down to 1, never breaking plank position
Finish with 10 merkin burnout
12 days of Christmas, parking lot sprints between each exercise
1 mega burpee
2 incline diamonds
3 flutters
4 jump squats
5 burpees
6 CDDs (PP’s call)
7 Freddy Mercurys (Queen’s call … Seriously)
8 Mary Katherine Gallaghers (Gummy’s call)
9 Something I Can’t Remembers (Marge’s call)
10 Decline wide arms
11 LBCs
12 Burpees
2nd CoP in same parking lot
Dolly x 10
Flutter x 10
Someone calls me out for abandoning the number 12 …
Rosalita x 12
LBC x 12
Dying Cockroach x 12
Freddy Mercury x 12
Run back to school without attempt at organization, now on the look out for the Saddam Hussein spider hole. Pretty brisk pace back to school — pax got spread out a bit.
Gummy 10 Count (IW x 10)
Circle back for the six and mosey to fields
The Beast
Sprints back and forth doing 5 of designated exercise when Q calls HIT
2 down and backs with hand release merkins (8 hits for 40 reps, I think)
Same with jump squats
2 down and backs with burpees (somewhere between 6-8 hits, not sure)
Smoked Q (random SSH x 10 in middle of workout when Q is smoked)
Hot Lap around the school, finishing with 10 burpees OYO
NMM: Well, I was smoked. The pax seemed pretty well worked over also, though there may have been a few (or more) refuseniks on the death spiral and the final set of burpees. All in all lots of good work was done. Cobains for the delay on the backblast. Work, kids, kids and work. I’m sure I have misremembered some of this, but it was over 3 miles, a ton of upper body and a reasonable amount of Mary. There may have been announcements, which I have forgotten but would be moot by now anyway. I’m still looking for one more guy for Palmetto 200, 9 man team (March 18-19).
Thanks to Puddin Pop and Good Hands for the opportunity.
Preblast was sent out Tuesday giving full detail of the plan. We had one HC that bailed in the wee hours something about being up all night with a puppy. 13 pax posted with one FNG and followed YHC into the gloom.
Mosey over the high school entrance circle up with Disclaimer.
SSH – IC
MC – IC
Dips – IC
The Thang:
Partner up and run suicides along row of trees down middle of high school parking lot going up hill. Touch start and do said exercises.
Round 1 – just run to get the hang of it.
Round 2 – run add a one release merkin at start line at each return. (what could appear as a Q-Jack or a bad suggestion came from Bratwurst who wanted to add escalating hand release merkins)
Round 3 – One Burpee (escalating burpees)
Round 4 – One LBC
LBC’s and planks to wait on the six
P1 runs to top of hill while P2 does air squats – Flap Jack
P1 runs to top of hill while P2 does merkins – Flap Jack
Mosey back to start for Pax choice Mary: Dasher: Jack Planks on elbows – IC, Legal Zoom: Mountain Climbers – IC, Doc McStiuffins: Dolly – IC, Enron: Wood Peckers – IC, Soft Pretzel: Flutter – IC, Bratwurst: Feddie Merc – IC.
Moelskine:
As always it’s a pleasure to lead such a fine group of men. We covered 2 miles of running today. Lots of regulars in the crowd and group pushing each other. Goonie brought out FNG who was named Tony Robbins who was feeling a bit under the weather and pushed through it. I find out today that Meatheads have a soft spot for toy dogs and holding handkerchiefs. Bratwurst took us out with a great prayer.
Announcements:
Big event to support Commitment this Saturday 12/19 -at Weddington High School 0630 to 0730. Great time to bring out and FNG. Outhouse vs Commitment in a Challenge it’s going to be a good one.
Sign up for Joe Davis run and preview the route for those planning to post at Devil’s Turn http://f3nation.com/2015/12/16/preblast-devils-turn-different-location-1217/
New site Cuthbertson Middle School this Friday #F3Impromptu – Check Twitter for details or follow Doc McStuffins and Dasher
15 pax ventured into the gloom of Stonecrest shopping center to get their hump day beat down.
The Thang:
Mosey over to the corner of the parking lot for a quick warmup.
COP
SSH X 20
IW X 20
Merkins X 10
Side Lunge X 5
Run to the base of the Murderhorn and up to the neighborhood park.
Diamond Merkins, close grip merkins, normal merkins, wide grip: all X 20
Pull ups X 40
Plank o rama while waiting on the six.
Run back up the Murderhorn
Mary led by Mario while waiting on the six.
Mosey along the back of Stonecrest to St Matthew’s Church.
Rosalita X 20
Burpee Ladder Lap:
Run around the church(~1/3 mile) and stop at each speed bump while performing an increasing number of burpees: Start with 1, then 2, then 3,…..10 total speed bumps.
Mosey back to the launch with some heels to heaven to burn out the clock.
COT
Moleskine:
The first pax YHC conversed with this morning was Haggis who thought that he was on Q today. He was relieved to learn that I was there with a plan.
Poptart rolled in at 5:29 and took a lot of good-natured ribbing for his bright yellow shoes. YHC personally thought they were pretty stylish.
The burpee ladder lap around St. Matthew’s started out pretty easy but got nothing short of brutal by the end. #selfsmoker
We covered a lot more ground today than we typically do at the Maul. YHC quickly got behind schedule and had to cut out 2 parts of the workout. Flexibility is key!
YHC appreciates the effort from all the pax today and like always, appreciates the chance to lead.
Announcements:
The pax spent time speculating but did not have an official explanation on what workouts would be cancelled/converged due to the Christmas and New Years holidays. Stay tuned to the weekly email.
SOB HDHH tonight at Duckworth’s Ballantyne 7:30 PM.
32 of Area 51’s finest posted at #Anvil to pay tribute to North Face founder, Douglas Tompkins. The shovel flag was firmly planed by Young Love, the disclaimer was given, and the PAX headed out into the gloom for holiday treats.
The Thang:
After a brief trot around the parking lot, the PAX gathered for the COP. It was noted that Tompkins passed away (kayak accident) at the age of 72. We should obviously do 72 Merkins. Warm-up:
Total of 72 merkins. Next, on to our favorite locale–the North Face. Gotta do it.
North Face Triple Nickle with 5 burpees at bottom and 5 CDDs at the top. Plank or just gasp waiting for the 6. One last trip up NF and gather for some suicides.
North Face made mountain climbing equipment, thus we did suicides with 10 MCs (each leg), 15, 20, and 25 at each stop. The ever-popular Monkey Humpers and some LBCs waiting on the six. Then, off to the Hot Box for 360s (3 rounds, 60 reps) with a parking lot run in between each set.
Round 1: 20 dips/20 box jumps/20 derkins
Round 2: 20 LBCs/20 step-ups/20 irkins
Round 3: dealer’s choice. Pick your 3.
Time running out. Hurry–get in groups of 4. Each PAX does 10 burpees to celebrate Bulldog’s 40th b-day. 1 MOM with a new exercise–Dr. W. 8-count combo of low dolly, rosalita, and a “reach” or whatever that was. Finished.
Young Love took us out in style with thanks for the special season a charge to all to spread His light.
Moleskine
The cars kept coming. PAX must be looking for free food and drink– none here. Just a North Face tribute. Great to have solid numbers for the pre-holidays posts.
During the Cotton Pickers (tribute to Esprit), a young female voice come out of the SW corner. YHC was too busy picking cotton to see who was mocking the fine line of young girls’ clothing.
Thanks to Alf, Turkey Leg, and other Fast Twitchers for leading out front on the suicides and other running. YHC was where he usually is–towards the back.
Burpees followed by NF looks a lot better on paper. #NoBreathLeft
Cadence was all over the board today. Single count, double count, 4-count, 8-count. #RevengeOfTheMathMajor. Sorry.
Bulldog’s 40th. YHC only had 10 burpees in him; thus, the groups of 4 so that each group scored 40. Cobains to Bulldog for short-changing him.
Dr. W (the exercise) introduced during Mary. MumbleChatter abounded. #TrySomethingNew.
Announcement
Last week for toy drive.
Joe Davis Run approaching. 328 signed up
SOB HDHH at Duckworth’s Ballentyne; 7:30 tonight
Since we are now on week 5 of Bratwurst’s 8 week plan to 5k/10k greatness, it seems like as good a time as any to preview the Joe Davis Run course with our brothers at The Fort.
Therefore, Devil’s Turn will meet this week at Walter Elisha Park in Fort Mill starting at 5:15 am this week. Map Here
As seen in the official preblast of this convergence with the runners of The Fort, there is also a 4:40 am option for an extra 3 miles. See official preblast here The Fort Runner Convergence Preblast
For those who cannot get down to Fort Mill for the convergence, Devil’s Turn can still have a “meet and run” for those who assemble in the greenway parking lot at 5:15. Someone propose a course, and then run it for an hour. Boom, fitness gained.
18 of Area 51’s fastest men decided to strap on their speed and distance boots this morning at Fast Twitch. A warning the night before was tweeted out that it would be all running. That’s what happened. With a couple minutes before the clock struck 5:15, YHC explained that this would be a series of tempo runs and recovery runs. Here’s how it went:
The Thang:
Out of the parking lot and into Raintree for a warmup mosey to the top of Windbluff. At the top, no exercises called, just take a moment to stretch while YHC refreshed everyone on the plan.
At the end of each tempo run, everyone turn back to collect the six. Total mileage: 7.25 miles give or take for some.
Moleskin:
When I saw this week’s Q schedule and noticed my name was listed for Fast Twitch, I thought to myself I just want to keep it simple. In talking to Turkey Leg, he mentioned that an assistant of his (who remains nameless on this post) had been letting the mileage get pretty low lately at Fast Twitch. I obliged and decided to “Make Fast Twitch Great Again”. No merkins, no COP, no burpees, no planks, no 10 counts, our hands never touched the ground. Just straight up gut wrenching running. Push yourself hard up the hills, recover on the downhills.
Solid work by everyone today. 18 guys really pushed it this morning and I think we are all way ahead of where we were a year ago for Blue Ridge Relay training. Gummy and Baracus complained a little bit about the recovery runs were not recovering enough. Alf had flashbacks to hot Ghost Runner nights. Turkey Leg was dealing with some spicy Ghengis Grill regrets. Hairball and Gerber were straight cruising out there. Everyone else: solid job, men. Chime in below with your experiences out there this morning.
Thanks for letting me lead and gutting out over 7 miles in an hour…or an hour + a few minutes. My bad.
Announcements:
Toy Drive – Last week of collections.
Joe Davis Run – Sign up today!