#F3Swift, not #TaylorSwift
The 11 men of Swift decided on Tuesday AM that the threat of rain and Fall coolness would not deter them from getting after some speed.
The Thang:
Moleskin:
Following our awesome showing at the timed mile last week, we will be returning to the 30-30-1 intervals on Strawberry Ln. The program will be simple:
1. Warm-up/Stretch
2. :30-sec run at I-pace, recovery jog back to start, :30-sec run at I-pace, recovery jog back to start, 1:00-minute run at I-pace, recovery jog back to start. We’ll do this 5 times.
3. We will do 1 or 2 1-1-2 intervals just to see how the added time will feel.
4. Cool-down/Stretch
Now that most everyone has your timed mile from last week, here is the link to a pace calculator http://runsmartproject.com/calculator/#modRep
Input your mile time (or estimate), and press “Calculate”. Then go to the “Training” tab, and you will see the different paces. Tomorrow we will use the “Interval” pace… or I-pace.
See you in the morning! Slim Fast
16 PAX eschewed the their #Farstacks and enjoyed a rain-free workout (for a change this week) at Peak 51 and here’s how it went down.
The Thang:
Take a lap around the AO and return to the parking lot behind the church.
COP:
Four Corners
Mosey over to the track for a little bit of four corners, taking a lap and perform the called exercise in each alleged corner of the track.
People’s Chair
Head over to the school and grab some wall for 2 rounds of the People’s Chair (aka “The Semi-Gloss”) with arm raises x 50 because Say Puft called for them.
Hill work-7’s
Move over to the hill behind the ball field for a ladder of Merkins at the bottom, lunges at the top up to 7.
Mary
Mosey back to the launch for 6 minutes of Mary
Moleskine:
Announcements:
15 meatheads battled the clock today, in a tabata-like manner but without all that needless rest. Let’s get ta swingin’…
The Thang
COP:
5 Minutes of…
Waiter carry – R – to car at far end of parking lot. L on the return.
Meathead Mary
Finish with 3:00 of one-handed swings (60 swings)
Done
COT
Announcements:
Naked Moleskine:
Today’s weinke was based on some of the stuff that YHC does while working out #sadclown style, using the timer to maintain intensity, since there isn’t any pax around to push you. Decided to share this with the pax [minus the usual TGUs], knowing it’s easily modifiable up (with a heavy KB) to really beat you down or modifiable down (with a lighter KB) if you chose a lighter workout. YHC was a little under the weather today but still managed the heavier route for the majority of the workout, although the tank was empty by the end.
#MeatRunners Fletch & Turkey Leg were seen sprinting their 5k prerun before the main event. Glad to have you speedsters representing us and trust that the KB crosstraining is shoring up whatever needs shoring.
Horsehead must have chosen the lighter option today (I think it was a helium-filled KB with a candy shell that he found on Craig’s List) as he was not seen taking advantage of his BYOTB (bring your own truck bed), although it was kept within arms reach.
Glad to have Bananas back out, after tweaking his back at few weeks ago with a horrendous number of snatches and a #brohug during Ball of Man.
Radar and Busch helped to control the rodent population at Meathead with regular fumigations. #OrkinMen
Young Love, Sanka, & Tackling Dummy were on the opposite side of the circle from YHC but looked to be putting in some serious sweat equity.
Hops made another Meathead posting (no, not his first!) and was soon looking for a larger bell to swing. Aye, brother!
BA is an ol’ KB pro and a recent Meathead regular and managed to get in some 2nd F, as well.
Chum may have been on a reconnaissance and recruiting mission for Mint Hill Metal (on Fridays), as far as I know, but glad to have you!
Hacker saved YHC from being WD and kept us on time during the pullups.
Dora showed us he didn’t need a KB swing as long as he has his ruck! Aye! (…wonder if I could carry my KBs around in one of those…)
Turkey Leg showed that he’s more than just a fast runner and newly minted Meathead. He also knows his 80’s hairbands (YHC’s musical selection today).
Thanks for the opportunity to lead. Hopefully you got something out of it today. If not, we’ll upgrade your KB next time. YHC’s legs are already tightening up…
Aye.
19 pax decided to show up for what I will call an epic breakdown that included very little rest and a lot of movement. Hence the night before tweet if you caught it. Here is what we did.
Warm up jog to the front of Smoke (seem fitting) and circle up. Disclaimer given and instructions on how the first part was to proceed. After every exercise called, would immediately start SSH until the next exercise was called.
SSH— 5 burpees— SSH— 20 markings OYO when done SSH— IW x25 IC when done SSH— 5 burpees when done SSH— 25 squats OYO when done SSH— Plank. Peter parker x 10 IC. Parker Peter x 10 IC. Recover.
Mosey over to Firebird, partner up
P1 does exercise; P2 runs to bottom of hill 20 LBC and flapjack.
100 CDD cumulative with feet on wall.
Plank until all done
100 dips cumulative
LBC until all done
Mosey over to side of target, but halfway there stop and complete 5 burpees
Jack Squat Ladder
1 jump squat. 4 squats
2 jump squats. 8 squats
Up to 5 jump squats and 20 squats and then ladder down.
By this time your legs should be burning so head over to speed bumps for suicides.
Run to 2nd bump 20 heals to heaven, back to 1st bump 20 merkins
Run to 3rd bump 20 heals to heaven, back to 2nd bump 20 merkins
Run to 4th bump 20 heals to heaven, back to 3rd 20 merkins
Run to 5th bump 20 heals to heaven, back to 4th 20 merkins
If you finish early and there were a few, go back and collect the 6. No one left behind
Head back and at move theater entrance, 5 burpees.
Head over to far side of theater lot, find your partner and collect a rock. Yes, they are still there.
P1 shoulder press
P2 20 markings
Flapjack until both have completed 2 cycles and put rock back
Circle up for a little Mary or should I say Freddy Mercury x25 IC since that’s all the time we had.
Thanks for allowing me to lead everyone through the gloom. The idea was to keep moving and not allow the heart rate to settle down. I think this was accomplished, at least for me it was. Sitting here at my desk, my legs are feeling it. It’s been just about 3 years for me this month and I can honestly say, this is some of the greatest guys I have met.
Announcements:
Christmas Party Dec 12.
Joe Davis Run January 9.
14 men discovered the feeling of getting reacquainted with a long lost friend only to be subsequently sucker punched in the face. That was the distinct feeling experienced as the PAX returned to the hills of Piper Glen during today’s Devil’s Turn.
2 men (Prohibition and YHC) came for some quick but approachable pre-work running out to SCMS and back prior to the regular 5:15 start. At the half way point, Prohibition made some comment about wanting to go slower, then proceeded to book it back to the greenway parking lot. It seems like YHC was either hustled or needs to take more showers. Either way, Prohibition got extra miles and did so with quickness.
Once the main event started, 13 men headed out from the parking lot around the apartment loop and picked up Mistaflex on the way back past the lot. It seems there was another extended feeding of the 2.0 that kept him. We are glad he found us though because it would be a shame to have missed the treat that was in store.
When we were complete with our 14 strong, we headed south on Rea and entered Piper Glen through Old Course. The rest is a blur. It seemed like everyone was down to business today with two man groups forming and pushing each other through the pain of each hill. That is it right there brothers, ISI.
Mr. Brady and Swiper may have been exceptions to the pained feeling since they bounded off into the distance early not to be seen again until COT. Mr. Brady even displayed an irrational exuberance when it was mentioned hills were the plan for the day. The guy is a beast, there’s not much more to be said about that. Swiper kept him honest by pacing him the whole way. Not sure who was pushing whom. Hairball must have had a wild hair which kept him close on their heels. Strong speed.
Stone Cold and Exlax were battling it out to the end today. Exlax was cruising to the tunes and Stone Cold gave an audible grunt at the initiation of each hill effectively exerting dominance over the terrain. It worked.
Marvel and Mistaflex teamed up to tackle the hills together. It seemed they may have completed the whole ~6 mile loop this morning but we will need to confirm that with the judges later. Great push brothers!
Ironsides got to experience the hills of Piper Glen for the first time at Devil’s Turn. He is acquainted with the hills of Raintree, but enjoyed the specialness contained on this side of the tracks this morning. It is good to continue to have you out brother!
Champaign enjoyed getting some hill work in preparation for Spartan greatness in a little over a week. We will root for you as you embrace the suck involved in that event. You will dominate.
The Mouth, Huggy Bear, and Outback flew under the radar this morning but arrived at COT fully satisfied. The Mouth reminded all that the hills still suck and this is true. But this is what makes us stronger. Let’s use this strength to impact those around us for the better. That is really what it is about in the end. #boom
Announcements:
Posted on behalf of Queen…
9 fine gentlemen posted on a dark damp morning. I heard Semi-gloss mutter someting about not wanting to run a lot, so I sub’d in a bunch of Merkins instead. Any complaints on the number of Merkins can be directed his way 😉
Here is what we did:
Warm up:
SSH, IW
Head to the football field for a couple of sets of Karaoke, then sets of Merkins Ladder (20,19,18, etc with 50 yard runs in between). Good Hands, without the benefit of a calculator, let us know the Merkin count with that is 210.
Two sets of step ups x 20/dips x 15
Partner up for air squats/pullups while the other partner runs around the school (no cutting through the grass today, too damp and that’s just not how One-Eye rolls)
Plank up
Two sets of walking lunges +/- 50 yards each way
To the church across the street, partner back up. Partner 1: lift, Partner 2: run to the Salvation Army Donation Center and back. Lifts were press, squat, and bi curl.
Good work gentlemen. Lots of effort and very little complaining. Thanks to Puddin Pop and Good Hands for giving me an opportunity to Q.
Semi-Gloss, thanks for taking us out.
Announcements:
Turkey Bowl, get on a team if other people like you.
Veterans Day convergence this coming Wednesday…DV and Maul converge at Anvil.
It is time for Devil’s Turn to go back to the hills of Piper Glen. The PAX should be recovered from the hills overload leading up to the BRR and are ready to bask in their heightened fitness.
Let’s revisit our metric for the hills which was 1 mile of warmup and then pegging “Marathon” pace for the remainder of the workout. This is the goal. Find your “Marathon” training pace at http://runsmartproject.com/calculator
We will start in the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am and proceed into the apartment loop coming back by the parking lot in case you are late. We then will proceed south on Rea Rd toward Piper Glen to finish the 1 mile warmup. It is then on like donkey kong for an additional 3 to 6 miles.
If you are new to Devil’s Turn or if you still get lost in Piper Glen, have a look at the original post for directions through the confusing twists and turns. Original Post It may be wet tomorrow, so chalk may be of limited use.
Note 1: Piper Glen is dark, you will be teary eyed from intense speed, and O2 deprivation will be present. Wear your headlamps. If you don’t want to get hit by cars, wear blinky lights.
Note 2: If you would like a 4-mile pre-run out to SCMS and back, meet at 4:45 am ready to run. This is the last week of this ridiculousness so take advantage of this opportunity while you still can. Pace will be quick but approachable.
21 of So. Charlotte’s finest decided it was a good idea to join QIC on the final stop on his Q-parade. With this being Q’s 4th show in the span of a week, some of the PAX were treated to a repeat or 2 of similar pain stations.
After a quick jog around the AO, the PAX ended up in the lower parking. A disclaimer was provided and now we are ready to get after it:
Holding plank throughout PAX completed:
20 IC Plank Jacks
20 merkins
20 IC Mountain Climbers
20 merkins
20 Peter Parkers
20 merkins
Back to normalcy
20 IC SSH
20 IC Monkey Humpers
20 IC IW
Next, our short jog took us to the rock pile by the baseball field. Grab a rock (not to crazy was the call from Q) and circle up.
First exercise was Jack Webb (with rock for the presses)…Crowd favorite!!
Catch your breathe with 25 IC crunches & 25 IC dolly
Second exercise was 20 IC Tricep Ext. followed by 10 merkins on the rock
Third exercise was 20 IC Bicep Curl followed by 10 merkins on the rock
Fourth exercise was 10 IC Tricep Ext. followed by 10 merkins on the rock
Fifth exercise was 10 IC Bicep Curl followed by 10 merkins on the rock
Return the rock…
Next, our jog around the AO took us to the front entrance of the church were the PAX grabbed some wall for a few sessions of people’s chair & a bonus (or 2)
Round 1 – 90 sec people’s chair followed by 5 burpees and 10 donkey kicks
Round 2 – 90 sec people’s chair followed by 10 burpees and 20 donkey kicks
Round 3 – 90 sec people’s chair followed by 15 burpees and 30 donkey kicks
Round 4 – 90 sec people’s chair followed by 20 burpees and 40 donkey kicks
Final jog took us back to the launch for some Mary:
25 IC flutter
25 IC bicycle
15 IC each side hip raise (there is another name for this)
Always a great group of men at Anvil and I am honored to have the chance to lead. Judging by the chatter, everyone seemed to enjoy the variety of pain the Q dished out today. A big welcome to our FNG – Head Hunter. Keep posting it gets easier!
Its sad to see the Lobsta Q-show come to an end but all good things do have to come to an end.
Announcements:
Joe Davis Run
Christmas Party
Check the weekly email for details
Keep our F3 brothers heading to Nicaragua in your thoughts and prayers as they head down to complete some mission work.
8 posted for an old school rock beatdown.
The Thang:
20 SSH IC
15 Merkins IC
Run to rock pile, partner up, and get one large lifting rock for your team.
10 Merkin chasers to the picnic tables
P1 Step Ups
P2 Good Mornings
Flapjack
10 Merkin chasers to back lot wall
Rounds of:
P1 Rock Lift
P2 Up and over the wall and run to top of hill past flag pole and back
Flapjack
Called exercises were:
Curls
Two hand shoulder presses
Squats
Tricep extensions
LBC’s
Flutter Press
Head back with 10 jumpsquat chasers back to the rock pile.
Return your rock and run back to cars
6 MOM with rotating Pax called excercise and cadence counts
Moleskine:
Tough group out there today. I didn’t hear too much complaining and everyone was grinding. I would have to say our boy McStuffins can fly while carrying a heavy object. Silicon came flying through the Pax looking for him only to discover he had another 100 yards to cover and it better be covered quickly.
Thanks for allowing me to lead and it’s always great to workout at the Drom.