—Posted on behalf of Sussudio—
17 men showed up at Death Valley today.
It’s hard living in a foreign land not speaking the local language and trying to Q a workout
Start off two laps around parking lot
Picking up fartsackers on the way
Circle up SSH, IW, LBC, low slow squat with 20 Merkins in between each one
Not understanding everything the pax is saying just hoping they are meaning well by their comments
Partner up, get a block and head down to (English football) (American soccer) field
partner 1 exercise with block
partner 2 dribbles football (soccer ball) to half way line and back, flap
Then break into 4 groups for star fish with 5 different exercises
Then head back for some Mary
Announcements:
F3 Golf – Sign up
HDHH today is at Mellow Muchroom in Ballantyne. 10% of sales go to Nicaragua bridge repair mission
A little Field of Dreams reference sums it up this morning. 60 degrees, dry ground, nice crisp air… these are not things we are accustomed to since Dromedary started up back in November. Quite frankly, we didn’t recognize each other without layers of protective clothing. We also get to use a lot more of the A.O. when it isn’t under 2″ of water!
The Thang:
Warm-up at school entrance with: 25 SSH, 20 IW, 20 merkins, 20 mountain climbers (all IC)
Mosey to the soccer field and partner up.
Set 1: Under/overs, then run length of the field and back.
Set 2: Partner plank sit-ups, 25 each, then run length of the field and back.
Set 3: Partner carries. Switch halfway across.
Mosey to the rock pile and grab a good sized rock. 20 x squat and presses, then curls and triceps extensions, paired with burpees in a jack webb cadence. So 1 burpee/4 curls, etc. up to 5 burpees then 5 burpees 20 extensions back down to 1.
Mosey to the low wall. P1 jump the wall and run a lap, P2 = dollies. Flapjack. The repeat with flutters and LBCs.
Run back to launch, making stops for: 25 wide arm merkins, 15 dying cockroachs, lunge walks, and an AYG sprint up hill at the end.
Moleskin: Welcome Long Haul (FNG to Dromedary). Hope to see a lot more of you on Wednesdays as you get settled in a new place and we poach you from the Maul! Welcome back Mop Top, last week’s FNG to F3 who is coming back for more. Great to see you brother and keep it up! Thanks to Snowflake for taking us out.
Announcements: Sign up for F3 Golf.
10 PAX launched from the Vine on Tuesday at 0515 for an unclear mission into the neighborhoods of Ballantyne.
The THANG:
Moleskin:
Announcements:
It’s back to the track for the Devil’s Turn faithful. We will leave the Greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am.
Here are your options:
1) Warm up a mile, then hold marathon pace the rest of the way to the SCMS track around the track as desired and then leave track in enough time to cover the 2.2 miles back reaching the parking lot at 6:10 am.
2) Warm up a mile, then increase to marathon pace out to the track. Once on the track, alternate one mile at threshold pace and one mile at marathon pace until it is time to leave the track to get back to parking lot at 6:10 am. On the way back, run at marathon pace the 2.2 miles back or add a cool down pace toward the end if desired.
Consult the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/) for your marathon and threshold pace values.
Safety Message: It will be dark and we will be running on public roads and on a dark track. Wear headlamps, blinky lights, and sparkly night glow paraphernalia to avoid tripping, falling, or becoming road kill. That concludes this safety message.
POSTED ON BEHALF OF LOBSTA ROLL
Shovel flag planted by Young Love. YHC and Brushback gave Margo some KB instruction for his first swing session. 14 men were disclaimed by Lobsta Roll and then directed to follow him. Off we went.
Mosey around the lots of Anvil AO with butt-kickers and high knees. Weaved our way over to the Life Center courtyard.
COP
SSH x 30 IC
25 merkin OYO
IW x 25 IC
25 merkin OYO
Low Slow Squat x 20 IC
Good Form Merkin x 15 IC
Mosey over to the rock pile and pick a non-running stone. Circle up.
Stone exercises done in cadence in descending numbers: 20/15/10/5 with MARY OYO after each rep. This set was done 3 times with 3 different stone exercises and 3 different MARY calls. Each rep was followed by a suicide in the adjacent parking lot.
1. Shoulder Press/25 LBC (20 Press/25 LBC/15 Press/25 LBC/10 Press/25 LBC/5 press/25 LBC/Suicide run)
2. Curl/25 Flutter/Suicide
3. Tri Extension/25 Dolly/Suicide. Bring stones home.
Mosey to the base of NF. Line up at bottom. Sprint to the top. 10 burpee OYO. Run around and back to the start at base. Plank. Took 2 more trips up with ascending number of burpees (15/20). Reps 2 and 3 started from the plank position.
Mosey through campus to launch lot. Circle up and plank. Plank-o-rama followed by a mountain climbers IC and Peter Parker IC. Not sure of numbers. BOM
Moleskin
COP hurt bad. Stone set hurt even worse. NF sprints with ascending burpees was the ultimate closer. Perhaps a new #F3Anvil tradition to close with? As always, Lobsta Roll put together a strong Q that did not disappoint. Good crew at Anvil. All PAX pushing hard to get through this smoker. Great to have Puppy Love join us as site FNG. Also great to have Cane back in action as he has been recovering from an injury. Thank you to Young Love for a very meaningful takeout today.
Announcements
Prayers for Margo and his family. They have fostered a baby for 9 months and the baby will now live with her grandmother. Prayers to Margo’s family for strength and for the child to thrive in this new living situation.
Team Chepul Hill. Join to run a 5/10K 03/21 at Marshal Park to raise money for brain cancer research. Look for link on website or Twitter.
HDHH TONIGHT at Mellow Mushroom from 5-8. Portion of proceeds will be used to help fund a Nicaraguan mission trip to send F3 men to help repair a bridge. Go get some food and drink.
Check weekly email for most current information and announcements.
27 men slowed things down at The Maul.
The Thang:
Mosey to parking lot for warm up. 10 burpees, 10 side straddle hops, 10 imperial walkers. Merkin chain as follows: 10-9-8-7-6-5-4-3-2-1. Hold plank in between.
Mosey to other end of parking lot.
10 x 6count burpees in cadence. Sprint to other end of lot. Repeat. Repeat again. Various plankoramas in between.
Mosey to another parking lot (this is the Maul). Get ready for Mary-Merkin-Madness. All done in cadence, all done slowly.
20 flutter. 10 merkins. 19 dolly. 9 merkins. 18 Rosalita. 8 merkins. 17 heels to heavens. 7 merkins. 16 mason twist. 6 merkins. 15 little baby crunch. 5 merkins. Plankorama to finish up.
Mosey around lot for a recovery lap then head to Firebirds to find some wall.
12 durkins. 12 dips. Run around the lot.
10 durkins. 10 dips. Run around the lot.
8 durkins v slow. 8 dips v slow. Run around the lot. Plankerama.
Mosey back to start. Line up for merkin – sprints.
5 merkins – spring to end of lot. Repeat for a total of 4 sets.
Halt. Recover.
Ye Olde Moleskin
Focus for today was to slow things down, focus on form, and get a solid upper body burn. If you want to hit legs – come to Devils Turn tomorrow!
As we started the 4th set of 10 burpees the pax seemed to realize what kind of morning it was going to be, and there were a lot of not too positive faces looking around. YHC wavered for a moment, then decided to ignore them.
Hops, Strawberry, and Frazier were destroying all the sprints. A strong morning for everyone. Some modifications occurred, but everyone hung in there and finished each set.
The last set of durkins going at a snails pace was a killer!
Thanks for the opportunity to lead. Very much enjoyed it.
Announcements: look for a 3rd F gathering at Einsteins on Tuesdays (after Bagpipe/Swift) starting at the end of April.
Soft Pretzel Posting for P.O.P
Warm-up:
5 Guys Lot for Warm-up
SS Hop- 25x
Imperial Walker- 25x
Merkin- 20x
LBC- 20x
Burpies- 10x
Jog to
BV Parking Deck-
A Series of Ab and Arm work (5x)
Ab work at the bottom-
LBCs 25x
Heels to Heaven 25x
Russian Twist 25x
Bicycle- 25x
Dolly- 25x
Run to the Top (5x)
(Last turn) – Bear Crawl (3x) -Crab Walk (1x) -Sprint (1x)
Arm work at the top- (regular count on your own) Merkins – 25x Wide Arm Diamond Carolina People’s Chair (overhead press) 15x
Moleskin: Welcome to FNG Bucky! The PAX were hurting for creativity this morning.
Announcements: Sign up for F3 Golf
Warmup
Partner up in groups of 3 on grass field…6 rounds alternating partners, with a lap in between rounds
Round 1
P1: Lunge / P2: Burpee / P3: Swings
Round 2
P1: Lunge / P2: Carolina DD / P3: High Pulls
Round 3
P1: Lunge / P2: merkins / P3: cleans
Round 4
P1: Bear Crawl / P2: Burpee / P3: Swings
Round 5
P1: Bear Crawl / P2: squats / P3: High Pulls
Round 6
P1: Bear Crawl / P2: Diamond merkins / P3: cleans
Circle up for finish:
Swings X 20
Snatch X 20
Squats X 20
LBC X 25
Flutter Press X 20
Dolly X 20
1 Lap
Merkins X 20
Burpees X 10
Done
Tackling Dummy came with a strong plan of attack that involved a lot of double KB lunges. Thankfully, he moved the cones in a bit after a while. Probably going to feel that one.
He was a man of few words and even fewer words in the his backblast commentary.
So, I will fill in some space. Fellas – winter is over. This morning it was ove 50 degrees and felt like 80 degrees by the end of the workout. Time to lose the full body gear Sussudio, Frosty Paws and others. I’m excited for the hopeful start to spring.
Skunkworks will be sponsoring a hole at the golf event, please be prepared to chip in monetary donations or there will be other forms of payments assessed. Details to come.
Arena fka Wabbit on his first Q at Skunkworks next week. Be prepared to feel like a middle school soccer player.
Harley posted on behalf of Tackling Dummary
2 men for a 4:45am #meattwitch KB session set the tone and proved that DST is our &$*%* and anyone who uses that as an excuse is weak and meager. The exception being the remainder of the 12 pax who came this morning that call FastTwitch home on Tuesday mornings. The challenge today – The ‘modified’ Balloon Knot. Another Spackler special stolen from either TL or Alf who did not name this correctly the 1st time.
The Thang
‘Mosey’ down through Raintree for a stop at Raintree CC for a quick stretch and rundown of the activity.
The ‘modified’ Balloon Knot – kinda like a starfish but with 3 loops
Using the corner of Raintree and 4 mile creek as the center of the #BKnot – Each time you get back to center perform 30 squats and move onto next loop. Each pax performed #BKnot x 2.
Loop 1 – the massive hill on Raintree
Loop 2 – corner of Rtree/4 mile down to Providence and back
Loop 3 – down smaller hill on 4 mile to the ’causeway’ and back
Mosey back to Rounding Run – line up and Indian Run back to SCMS.
Total mileage: 6.5 – 7 miles
Moleskine
Beautiful morning for a little ‘run’. Strong work by all with Mr Brady and TL outpacing everyone. Good job gents. Mr Brady put in more miles than anyone (7) as he is a glutton for punishment and decided to take on the massive Raintree Lane hill one more time #showoff Great to see Gummy come out for a little #biketwitch and enjoy some fellowship with the pax. And by fellowship I mean confirming to the pax verbally how awful it looked. And this we knew. At one point I considered knocking you from your huffy and taking a little break. Radar showed up covered, and I mean covered, in poison ivy. Thankful he left early so we didn’t have deny him from BOM. “ITS NOT CONTAGIOUS! I’VE GOOGLED IT. BUT WE PROBABLY ARE GOING TO BURN OUR SHEETS” We weren’t taking any chances. Really needed Runstopper in his fluorescent tights today, not for the visual of the pax, but for the visual traffic aid. Lastly, that was no Indian Run at the end. That was ridiculousness. Pretty sure TL tried to Q jack and lead that Cowgirl thing. But then again, that
Thank you Haze for taking us out in prayer
Announcements
HDHH to benefit F3 trip to Nicaragua – Wednesday at Mellow Mushroom in Ballantyne. #LibatedCamel will tweet something
F3 Golf – http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/ – anyone want to put a team together?
Support team Chepul Hill for brain cancer research –http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420
Swift will launch at 0515 from the Vine Restaurant. We haven’t hit “the hills” in a long time with specific intent, so we’ll head there tomorrow. 200m to 400m intervals on a nice hill over in Ballantyne Country Club. Don’t worry about programming the workout, just come and run!