The Ice Man Cometh
10 PAX did some running and merkins
Spackler, Susudio, Header (Pre-KB), Bulldog, Hairball, Uncle Si, Freedom (Pre-KB), Pudding Pop, Stage Coach, Semigloss
The thang
COP
20X SSH CAD
20X Mountain Climbers
Jog to Davie Park
Partner work
Round 1
Partner 1 – Run
Partner 2 – 40 Dip
Round 2
Partner 1 run
Partner 2 30 Pull Ups
Round 3
Partner 1 run
Partner 2 20 Derkins
Partner work – Merkins. 1 partner runs while the other does Merkins – Team total of 250 merkins
Triple nickel – Light pole to light pole. CCDD and LBC’s
Jog back to Launch
20 Russian Twist
20 Freddy Mercury’s
20 Dolly’s
COT
Moleskine
The day started with a viewing of various parts of the AO to see what would be feasible under harsh “wintry conditions”. The decision was made for us to head to Davie park mainly because every other area was completely iced over. Got a last minute text from Spackler that thought differently of places to post because the side walk had too much ice. Nonsense. We can handle this. After a brief COP where Bulldog and Spackler made a spectacle of my wardrobe choices we were off. Not gonna lie that run over to Davie was a little dodgy at times. The ice was…..well…..ice. The partner work was apparently not enough of a workout for some so I decided to add some merkins to mix for good measure. It was great seeing Bulldog out there again. Great catching up. Once we got back at the launch Hairball mentioned that this is the second fast twitch type workout for Death Valley, he attempted to rename the site Death Twitch. Great work out there by all. Everyone had pent up energy from staying in yesterday and eating too many brownies.
For those that track this sort of thing, we have done hills and spent some time on the boardwalk the last two weeks. What does that mean? Yep, it’s track week at Devil’s Turn.
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 lap at threshold pace and one lap 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. It will also be (very) cold so watch out for ice and slippery conditions. That concludes this safety message.
A solid veteran crew ventured out in the Gloom on this nice brisk morning, expecting their weekly Anvil beat-down – And YHC was hoping to deliver and live up to the standards those that have come before have set for the workout that is F3Anvil.
Disclaimer given and off we went.
Mosey to first lot along Hwy 51 – watch for black ice.
COP
* – in cadence
*SSH x 25
5 flying squirrels oyo
*IW x 20
5 flying squirrels oyo
*Slow Squats x 20
5 flying squirrels oyo
*Mountain Climbers x 25
5 flying squirrels oyo
*10 stop motion merkins – 5 second hold at top and 5 second hold at bottom (crowd pleaser)
5 flying squirrels oyo
(Audible at this point – too many black ice spots in this lot, so off to find another spot to work)
The Thang:
Mosey to the rock pile at the baseball field for a little rock work
Instruction – pick out a BIG rock – or your buddy for the next set of work.
Once circled up Dock Thrill and Hops decided their first pick wasn’t up to standard so they went back for more – well done men.
All work done with your buddy aka the rock – goal was to not put the rock down until the complex was complete.
Clean & Press x 15
Goblet Squats x 15
Single Leg Deadlifts x 10 per leg
Reverse Lunges x 10 per leg
Drop rock and recover
Rinse and Repeat for a total of 2 rounds.
Mosey to the covered picnic area – watching for black ice again.
Little He Hate Me work to be done
10 jump ups
10 Dips
10 Derkins
Rinse and Repeat for 10 mins (This sucked)
Grab some wall – active recovery
People’s Chair to recover – 90 seconds
BTW – 30 seconds
More People’s Chair – 60 seconds.
Mosey back to Launch
Time for a little mary
59 x Flutter in cadence.
That’s all
NMM
Solid work today by a veteran crew. Thanks for braving the black ice and joining YHC the weekly tour of Anvil.
YHC had several options on what to do, but was concerned about the slick spots in the parking lot, so decided to see if we could make it thru the workout with minimal running and it still be a beat down.
YHC thinks that was accomplished, at least as far as YHC is concerned.
The 10 minutes of He Hate Me was terrible but everyone crushed it – solid work.
Did need a little motivation during Mary to call out the cadence loud enough to keep YHC from losing count. Was considering the century mark for the flutters – maybe next time.
YHC considers it a privilege and honor to lead such a solid group of men, this or any morning.
Thanks for the solid takeout Busch.
Please shout out anything YHC missed in the comments
Announcements:
HDHH – the Lodge 5:30 today be there.
F3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
3/21 – Team Chepul Hill Race For Brain Cancer Research – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Mud Run – make sure you are signing up
Check out the CSAUP list in the weekly email – lots of opps coming up to use what you have built in the gloom.
Champagne out.
Loogie has been a staple of the Ballantyne area workouts for the past 2 years. He was one of the first guys that I got to know really well out in The Gloom. I’ve been EH’ing him to Q a workout for the past 6 months. You can imagine my excitement when he finally accepted my 600th attempt to get him to Q at The Maul. Loogie has always had the qualities of a great leader and he proved that at The Maul this morning.
Posted on behalf of Loogie:
“Lead from the back — and let others believe they are in front.” – Nelson Mandela
Here’s what we did:
The Thang:
Jog a lap around the movie theater lot
Circle up for COP – SSH, IW,Merkins, Mtn Climber
Mosey to the side car lot Count off into 4 groups Rotate stations 1) wall walkers, bear, crab 2) hair burners 3) lap around the lot to the hill and do 10 burpees – 4) Run up the hill and down carrying football blocking dummies
Carry the football blocking dummies to grassy field for tackling drills.
Spilt into 5 groups and take turns talking the blocking dummies with perfect form x 8
6MOM
COT
Moleskin:
It was cold, icy, and a perfect morning for a VQ beat down by Loogie. Welcome Silk to The Maul. It was great having you out.
Announcements:
Wingman is looking for 1 more mud run teammate.
Madame Tussauds will be ordering SOB Mud Gear shirt this Friday. Let him know if you’re interested in ordering one.
7 men jumped out of the fartsack on this cold, and semi-icy this morning to enjoy a relentless upper body attack. It went something like this…
Warm-up jog to circle drive
Mosey to soccer field
COP
Jog to endline
Merkin Beast (6 exercises, 6 stations, 6 reps)
Stops at 35 yd line, other 35 yd line, other goal line
Mosey to track for the Mile of Mary
Jog to pavilion – peoples chair w/ air presses x20
Jack Webb (if plenty of time left)
Jog back for COT
Moleskin:
DDs and I went back and forth all day yesterday trying to decide if we should cancel the workout or not…after all, even CMS cancelled school for the second day in a row. After much internal debating, I decided to hop in the car and head over to PDS to check it out for myself. A few patches of ice here and there, but overall there was plenty of dry land, and track, to keep us all upright. The Charge is on!
Overall the mumble chatter was pretty light this morning. Some chatter from many about how we entertained the kids yesterday on another day off from school. Get ready for day two of that everyone. I will be braving the roads for the ride into work today. #escape
Hope everyone enjoyed the merkin-heavy workout this morning. I’ve done this workout a few times (or at least one very similar) and it seems to be a hit. Like to focus on one area for a good portion of the time. Have fun washing your hair and typing on your keyboards today.
As always guys, its a pleasure to lead.
Thanks Babyface for the strong prayer to take us out.
Announcements:
The usual – BRR / Mudrun…look at the weekly newsletter for details.
3 hairy SOBs went skating.
The Thang:
Mosey / shuffle to the parking deck.
Haggis lead: run up and down several times and do a few merkins and burpees.
Outback lead: run up and down some more and do a few merkins plus mary plus wall squat routine.
Frack lead: run up and down some more and do variations of merkins and mary and squats.
Moleskin:
Took longer to get the ice off the car than to get to the AO. With only three SOBs in sight, it was mighty tempting to call it a day and head back to the fartsack. Thankfully, F3’s honor was preserved, and the workout was done.
10 souls eschewed the warm confines of their respective Sacks of Fart, braved the chilly gloom of South Charlotte, and became stronger men, both as a group and as individuals.
THE THANG
YHC promised a 0.0, and delivered, mostly.
Mosey to adjacent lot, circle up. Disclaimer was given, but was met with hungry stares. These men wanted pain. “Let’s get to work”, their silent, steely gazes commanded. Aye!
Warmup
Enough of that. Mosey back to the rally point. There in the still of the gloom lay 10 Stations of Pain awaiting these Valiant Warriors from Charlotte’s Southland. 10 stations, 10 PAX. Perfect. Each man jumps on a station:
Round 1: 2-handed KB Swings
Round 2: 2-handed KB curls
Quick break for some People’s Chair. Grab some wall.
Return to stations for Round 3: This time KB Snatch-Thrusts. Dark Helmet attempted to school YHC in physics here, pointing out that the lighter KB was easier to sling around than the heavier. I probably should’ve listened. I’ll know more on that tomorrow AM.
Circle up for some Mary.
MOLESKIN
ANNOUNCEMENTS
Sons of Ballantyne,
With the inclement weather approaching, wanted to let everyone know that Bagpipe is on as scheduled for tomorrow so that anyone who doesn’t mind a little ice can still get their beatdown. With that being said, we encourage everyone to use good judgement when it comes to travel. A couple of our leaders, namely Outback and Haggis, live really close to the AO and have bravely volunteered to be there. POP is on Q but will be checking road conditions in the morning, as will I. Be smart if you think the roads where you are will be bad.
Aye!
[posted for Floor Slapper]
This workout is dedicated to Coach K’s 1000th victory and counting, as well as the expected respectful thrashing of the Tar Heels this Wednesday.
Light Jog to the Track
SS Hop, Imperial Walk, Merkins, Mt climbers X 20
Ladder on Field 5-10-15 Merkins, Jump Squats, Turkish Get Ups
Baseball field for animal planet : bearcrawl, dragon push ups, crab walk, frog jump
Playgorund 10 pulls ups, 20 step ups, lap around the track and repeat
Jog to stumps: 15 dips, incline merkins, tire hops – run next playground, 10 pull ups, 20 squats, back and repeat
To the wall – 1 min peoples chair, 15 donkey kicks, 15 wall mtn climbers with lunge walk in between
Play ground – finish 10 pull ups, 20 squats
Parking lot: karyoke end and back, backwards run there and back, 80% with jog and back
Finished with 1 min of plank wave, then 4 min Mary assorted
Overall weather not that bad – good workout!
Apparently a few in the PAX had a long weekend and keeping up with numbers was too much to ask for on a cold Monday morning. I’m not calling out anyone specifically, but Wingman may have been one of them and Lugie the other…maybe it’s a NC State thing…. The workout at the beginning included 3 different exercises with 10 sets starting with reps of 1, 2, and 3, respectively, for each exercise…followed by 2, 4, 6, and 3, 6, 9 and 4, 8, 12….all the way to 10, 20, 30. Well, this was just too hard to comprehend so I (Frehleys Comet) called it out for the PAX. Hey, I stole this routine from an accountant (Madame Tussauds) so I guess it must be a bit complicated (and he’s a Gamecock so if he can figure it out then anyone can!!!). Sorry to call you out MT, but that happens when you sleep in!!
Warmup: SSH X 20, Mtn Climber X 20, LBC X 20
Workout: Kettlebell diamond merkins, Kettlebell squats, 2-handed swings. 10 sets of 3 exercises with reps beginning at 1, 2, and 3, respectively, for each exercise…followed by 2, 4, 6, and 3, 6, 9 and 4, 8, 12….all the way to 10, 20, 30. So the final set was 10 Kb diamonds, 20 Kb squats, and 30 swings. Next grouping included the same routine but with 5 sets so the final set was 5, 10, 15 of dying cock roach, dolly with KB press, and LBC with Kb on chest. 20 upright rows with kettlebell while everyone finished.
Mosey to jungle gym for 3 sets of 3 exercises. We lined up against the wall surrounding the jungle gym: 1st set: Plank rows with kettlebell with hand on the wall X 10 each arm, 15 dips with Kb in lap, 10 chin-ups. 2nd set: 15 Kb overhead press, 20 Kb curls, 10 chin-ups. 3rd set: 20 seated upright rows with Kb, 20 overhead Kb triceps extensions, 10 chin-ups.
Mosey back to parking lot and lined up for a walk around the parking lot with Kettlebells stopping at speed bumps for Merkins (6 sets X 10). Walking between each speed bump and performed various exercises with the Kb – curls, 1-arm overhead press, triceps extensions, lung walk with Kb between legs, more curls, Each with reps of 10-15 depending on the exercise
Finished with Mary with Kb held overhead or with press: Bicycle X 20, Mason twist X 10, Protractor.