“Don’t let fatiuge make a coward out of you.”
— Steve Prefontaine
The Thang:
Warm-up jogfest (karaoke, high-knees, siftBootyButtWhappers, backwards and the like).
*Thigh-high wall jump-ups (x20)
COP
• SSH x 20 IC
• Imperial Walker x 20 IC
• Monkey Humpers x 15 IC
• Peter Parker x 15 IC
• Mtn Climber x 15 IC
• Parker Peter x 15 IC
Run to the haunted rock quarry, fetch a stone:
Russian Twists x 20 IC, WWII sit-ups (10), Knee-ups x 20 IC, WWII sit-ups (10), Russian Twists x 20 IC. Fling the rock back into the haunted abyss of boulders (there is much fitness in flinging …this is oft an overlooked aspect of these exercises).
Run to where we point the balls to the wall (B2W for 1 min.), 20 incline merkins, 20 B2W Mtn Climbers, followed by dips (x20 IC).
Run to the Chargers track …3 BURLAPS (5 burpees every 100 meters – – – comes out to a total 60 burpees).
People’s chair w/ lifted leggies and air-presses.
Mary & Done.
Moleskin:
• I think this is the first time I’ve ever been to The Charge w/o John Deere being present.
• Ichabod has retired I think.
*über enjoyed working out with you brothers this morning! I am always asked, “How do you feel about these dudes you’re hanging-out with at 5:30 in the morning?” And this is how I always reply, “The world is full of people who want to play it safe, people who have tremendous potential but never use it. Somewhere deep inside them, they know that they could do more in life, be more, and have more — if only they were willing to take a few risks.” [George Foreman]
Motivated by Bratwurst’s aggressive training regimen for the Joe Davis 5k/10k Run in January, Thursday’s Devil’s Turn will feature an interval challenge as well as the standard 4 and 6 mile options. The route will be simple to allow for more focus on holding a steady pace for the intervals.
We will start from the greenway parking lot at the corner of Rea Rd. and Bevington Place promptly at 5:15 am. From there we will head North on Rea Rd. until we reach 51, this will conclude the warm-up. (Pro Tip: Wear a headlamp! The sidewalks on this section of Rea Rd. are gnarly which by the way is how this route got its name)
Once across 51 (still on Rea Rd.), we will begin the intervals. They are as follows:
Blue Pill (4 miles): Run from 51 to where Colony Rd starts at Threshold Pace (calculate that in link below). Rest 2 min. Run back to 51 at Threshold Pace. Rest 2 min. Proceed back to parking lot at whatever pace you can muster. (for watch programming this is 1 mile at T-pace with 2 min rest x2)
Red Pill (6 miles): Run from 51 to Colony Rd (stop light) and back to 51 at Threshold Pace (~2 miles). Rest 2 min. Repeat out to Colony Rd and back to 51 at Threshold Pace (~2 miles). Rest 2 min. Run out 1/2 mile North from 51 and return to 51 proceeding across 51 South to the parking lot (2 mi total). (for watch programming this is 2 mi at T-pace with 2 min rest x3)
So there you go. That’s the plan. Go to the following links or download the app to get your appropriate Threshold pace for this workout.
Find your Interval training pace here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:
The shovel flag was planted in the soft earth of South Charlotte Middle School. The men of #FastTwitch gathered in the parking lot, awaiting the Best Worst Hour in Area51, and barely avoiding certain death at the hands of Prohibtion’s out of control Expedition.
The Thang
13 of us took off into the dark morning, heading out Strawberry to 51. Hanging a right onto 51, we ran towards Raintree Lane. Lex Luthor was to my left, dressed like it was 27* instead of 47*, looking like Rocky from one of his epic Rocky IV runs in the Russian mountains, hoodie pulled up and all.
After hanging a right onto Raintree Lane, then a left onto Willow Point Drive, we settled into the Raintree soccer field parking lot for COP, that was really all C, very little P.
Mosey onto Willow Point for an explanation of the Beast. Everyone claimed to know how to do the Beast…but round 1 was a disaster. Perhaps a Q fail…but most likely a lack of attention to detail from the Pax. Still, we did the six rounds, with 3 stops coming and going at each side street sign along the quarter mile long Willow Point Drive, which runs behind the Arbo, among the slums of South Charlotte, per @GummyF3. I guess everyone is beneath you when your team is #1.
From Willow Point, we turned left on Raintree Lane, then right on Rounding Run, headed for base. But first a stop at Rising Meadow for some 3 man team hill sprint grinders. This was fun.
From there, we broke tradition…no Indian Run back…just a go at your own pace until we arrived back at the school for COT.
Moleskine
Prohibition almost killed 3 pax with his wreckless driving in the parking lot. Why do guys with big trucks/SUVs think they need to back into every pace? At least he spared us and wasn’t blaring Air Supply’s greatest hits this time.
A lot of complaints about showing up for a running workout and getting a bootcamp. Not so much a bootcamp…but more a track tempo workout in disguise. #NoTrackTuesday is trending so I had to think of another way to get the work in. All in all, we covered 5.25 miles at a pretty legit pace for most of it.
Soul Glow’s burpee form was awful…almost Chelms-like. But at least he attempted them, after refusniking everything else in the Beast, except the squats round, as he did squats every round.
It is scary at the dead end of the road, right there behind the Arbo Walmart.
Announcements
There were six of us standing around in a circle (no rain – thanks, #Cantorre), waiting for the clock to move three more minutes to 0530 when Brushback rolled in and completely ruined the even numbers. Guess there would be a group of 3 today for 2-man grinders.
Thang:
Mosey down Swan’s Run, take a left, go around the “we don’t want to be a cut through street” barricade, take a right, step into a deep puddle, jump a fence, squish around the green, and stop on the cart path.
P1 does exercise, P2 runs to almost the pond. Flapjack repeatedly.
Partners combined to complete 100 burpees, 200 merkins, 300 squats, bunch ‘o knee ups (no group quite finished 400).
Run back.
Moleskine
Very simple workout that hopefully delivered a little bit of everything. The group clocked about 3.6 miles, and apparently when you run back, there is a hill on Swan’s Run. Must have missed it on the way out.
Workout like this is as much a mental grind as physical. The run was probably 250-300 yards, if the 100 yard marker was right, which was just quick enough to get some exercise reps in and barely enough time for the heart rate to drop before it was time to run again. This was not the easy welcome back that I wanted after a weekend away. Definitely struggled today.
Noteworthy performance from #camoshirt. Couldn’t see him, but you could hear his words, and bodily functions, from near and far. I managed to make it the entire workout without saying a word about Saturday to Brushback. Curd brought the light today. He’s figured out the alarm clock, but couldn’t turn off his interior light…then provided the only headlamp for navigating across the fence. #TetanusFTW! Daisy was there. Didn’t hear him utter a word…just kept his head down and worked. I think he was the only one of the triumvirate with SG and Curd that counted reps. I’m still unsure how SG manages to sweat so much while doing so little. One Eye seemed like he barely broke a sweat as he carried the heavy lifting of our team reps. Good times out there today, boys. We’ll be back at it next week.
Kirk
COP
Disclaimer
Wild Turkey – 10 burpees OYO
Tuck – 11 burpees OYO
Mosey to Costigan Park (adjacent the Ballantyne Village parking garage). The postage stamp sized park has everything you need for a complete workout, open space, benches and a fountain wall. Plus, Tuck brought a stack of pavers to increase the misery quotient. The session included seven rounds, following each round the PAX exited the park via the nearest exit with a prescribed ark loader. Circle the park and return to your position in plank to await the next round.
Round 1/Tuck – Merkin-O-Rama: plyo, wide, diamond, offset left, incline, offset right, decline, left leg up and right leg up, bear crawl
Round 2/Wild Turkey – Alternating partner squats with kick (Kid-N-Play), crab walk
Round 3/Tuck – Tri-O-Rama: hands together, hands apart, dips, bunny hops
Round 4/Wild Turkey – Bulgarian split squats x 20 each leg, Teabag squats, duck walk
Round 5/Tuck – Curl-O-Rama: stacked center, 1 hand each, hammer, reverse grip, half curl (bottom to middle and middle to top) and 8-counts x 10 each, bear crawl
Round 6/Wild Turkey – In/Out Jump Squats , Calf raises, Lunge with pulse, crab walk
Round 7/Tuck – Shoulder-O-Rama: should press (together and apart), upright row, deltoid raises, lateral raises, arms out circles, bunny hops
Moleskin
Tuck asked me to join him on the Q and I jumped at the chance. Tuck is standout Q because he puts in the work. We organized this Weinke over the last few days and every detail including the site, the pavers, each exercise was orchestrated in advance to deliver a fun, full-body beat down.
It was great to see a big group today. Thank you all for coming out. Kotters to Market Timer who’s been away, but had no trouble keeping up with us.
Announcements:
New F3 SOB Saturday at 7 AM workout coming soon.
7 strong men showed up to feel the Tuesday morning post-holiday pain. Here is how it went down.
Disclaimer given and recognition given to being on a public road (although not 1 car passed during the workout)
The Thang- (conducted on public streets)
Mosey from the parking lot for an extended HB mile around soccer fields, circle up in the street next to Carolina Courts for warm-up.
SSH x 50
Use light posts as station markers, 4 stations. Run back to first light post at end of round.
Round 1:
Partner Squerkin x5 , Partner Thrown Downs x5 Partner Derkins x 5, Partner Curl Ups x5, running from station to station.
Round 2:
Partner Squerkin x10, Partner Thrown Downs x10, Partner Derkins x 10, Partner Curl Ups x10 running from station to station.
Round 3
Partner Squerkin x15 , Partner Thrown Downs x15, Partner Derkins x 15, Partner Curl Ups x15 (with improvised alternating backwards run/karaoke between stations)
Bonus Round:
Because we all earned it, continue backwards run/karaoke between stations
10 Merkin/10 LS squats, Partner Thrown Downs x10, Merkins x 10, Partner Curl Ups x10 (continue alternating backwards run/karaoke between stations)
Not so slow Indian Run back to lot for Mary
LBCx50
Dollyx30
LBCx50
Rosalita x20? (no hablo espanol)
Good workout this AM and thanks all for showing up to support my (Hoodie) first end to end Q. Strong effort by all men especially Turnpike who was fighting thru some shoulder pain but still kept it going. Glass Joe nice job keeping me honest on last set of Partner Derkins. Was wondering why they seemed a little less awful.
DUE TO LACK OF INTEREST THIS IS CANCELED.
Double E, Chum and I are looking to do an informal little tournament to see how many guys in Area 51 or surrounding regions play disc golf, or would be interested in learning.
Date – March 19
Time – 10:00
Location – Stevens Mill Park, 5278 Stevens Mill Road, Matthews, NC
Please respond below and let me know your interest in this event. I’m think of just an informal, fun event for guys that play, are new to playing, whatever.
This course is 18 holes, and easy to moderate. For the tournament we will play the front 9 and then declare a winner. After that if anyone wants to continue on and play the back 9 we will (I plan to).
No cost! Free is free!
We will limit participation to the first 36 who sign up.
F3 name, Hospital Name, Team members names and hospital names. Open to 2.0’s.
Posted on behalf of Smokey.
With bellies full of leftover turkey and the sky raining down cats and dogs, seven helped to kick of the Christmas season, which had a strange, festive twist of multiples of twelve.
The purge went like this:
Mosey Lap
24 SSH
24 Imperial Walkers
12 Merkins
Mosey to side parking lot for ladder
12 Merkins to 1 Burpie
Mosey to front play ground where we partnered up.
First partner did:
12 Pull ups
24 dips
24 squats
while partner 2 ran to the far end of the parking lot, touched the bushes and ran back
Rinse and repeat 3 times
Mosey to awning to find some dry ground for some Mary
24 LBCs
24 arm raises while sitting on the wall
24 Fluttas
24 arm raises while sitting on the wall
Mosey over to the front parking lot for a suicide followed by a jail break.
Mosey back to cars for COP
Announcements:
Many Area 51 sites will be collecting toys for Alexander Youth Network. More information to come.
-Smokey
Supposedly going to be kind of a nasty morning tomorrow…may want to sleep in.
YHC debated debuting the Wolfpacker (probably too soon) or the Angry Short Man (Champagne and Runstopper can debate or wrestle over that title), but those will have to wait for another day.
Don’t want to ruin the surprise on the locale, but we are going off campus for 2-man grinders.
The Warm Up
Mosey over to the from of the school for some covering
SSH x 25
Merkin x 15
MTC x 25
LBC x 25
Plank Jack x 25
SSH x 25
The Thang
Venture out in the rain to do an Indian run around the bus parking lot then back to the covered area for partner work.
175 Merkins team total rinse and repeat until 175 is completed (2 times each)
P1 run 200m around parking lot
P2 Merkin
Peoples Chair
Jabs x 20
200 LBC Team total rinse and repeat until 200 is completed (2 time each)
P1 run 200m around parking lot
P2 LBC
Plank
Bicycle x 20
Hammer x 20
100 squats team total, rinse and repeat until 100 is completed (1 time each)
P1 run 200m around parking lot
P2 Squat
Peoples chair w/ shoulder press
100 CDD team total, rinse and repeat until 100 is completed (1 time each)
Plank
Mary
Plank Jack x 20
LBC x 20
Hammer x 20
Heals to Heaven x 20
Jail break back to the cars.
It was great to see so many guys out on a rainy Monday morning. The new site makes it easy for the Lawson crew. With all the rain we didn’t get a chance to explore much of the campus, looking forward to next Monday.
McStuffins is a beast. I was doing everything I could do to keep up with him. He is right up there with Ice9 fitness. He was crushing the Q on the 200m runs. The guy that was not far behind was Short Circuit. I keep saying if someone goes to F3 3 times a week you will see big gains. He is living proof of that. I am still getting to know the rest of the guys however I can tell there are some of them that are really pushing them selves like T-Ball, Turtle, Legal Zoom and Popeye. Almost forget to mention it was good to see Turtle, dad of one of my daughters BF. Frack and Transformers are great leaders to have in the group. They both work very hard and help motivate the pax. I must say point out that I saw T-Ball wear a Michigan St. shirt one week then a Michigan the next. That just doesn’t seem right, maybe a little confused. Either way I am not a fan of either team being that I am a BUCKEYE!
Thank you Transformer for taking us out.