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!
16 men decided to start the week off right and breath in deep the Gloom.
Veteran crew so quick disclaimer was given and off we went.
Mosey around lot twice
Butt kickers
Carioca right
Carioca left
Jog down to filed.
COP(* = in cadence)
SSH x 25*
5 Burpees oyo
IW x 15*
4 burpees oyo
Slow Squat x 15*
3 burpees oyo
MC x 15*
2 burbees oyo
5 x slow merkins (5 second hold at top and bottom)
1 burpee oyo
The Thang:
3 man grinders.
Divide up into groups of 3.
#1 stays at the track doing the following work:
10 x dive-bomb merkins (and no this isn’t anything like a burpee),
10 x jump squats,
10 x heels to heaven.
(Rinse and repeat until your teammate comes to relieve you)
#2 and #3 go to bleachers and both go thru one set of the following:
10 x steps (each leg),
10 x dips,
10 x derkins.
#2 stays and rinse and repeat until teammate arrives to relieve you.
#3 runs back up walkway, up the stairs and then down the path to the football field to teammate.
#3 will start doing the dive-bomb pushups, jump squats and heels to heaven while the other teammate, #1 runs back to the bleachers and relieves #2
Rinse and Repeat until time is called.
Line up across field in front of soccer goal
On your belly – Count down 3, 2, 1 – AYG to other end line – mosey back
(rinse and repeat x 3, with starts by Fireman Ed and White Snake)
Mosey up to parking lot.
6 (rather 3 minutes) of Mary
Flutter Kick x 15 – in cadence
Dollies x 15 – in cadence
6:15 – Done
NMM
Brought some continuous motion to Base Camp and the pax crushed it – solid work by everyone out there today. Hard to see much so if YHC missed something please shout out below in the comments. YHC did notice that by the time YHC was starting to get into the exercises, Hammer was already there to take our place (YHC was part of a four man team, and Duff got the unfortunate luck to be stuck with YHC)
YHC also loves sprints, gets the heart rate up quick but then gives you a chance to recover. YHC also learned that Morning Star has a completely different gear than most mortals. YHC thought he was fast until Morning Star turned on the boosters and made YHC look silly (not that its hard to do that). btw – Fireman Ed – next time don’t try to outrun Morning Star and your hammy may survive. Granted until it blew you were moving brother. Base Camp crew is a great group to workout with and start the week off with.
Thanks for the privilege and honor to get to lead such a strong group.
Shout out in the comments if YHC missed anything.
Announcements:
3 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
HDHH at Mellow Mushroom in Ballantyne on Wed, 3/11, from 5-8 pm with 10% of proceed being donated for La Flor Bridge Project in Nicaragua.
Champagne Out
13 PAX, with a special appearance by Wolfman (hoooowwwww), attacked the matrix for a solid 43:56.
2 Laps of MRE with 90 Merkins mixed in
IC:
25 Merkins
30 Low Slow Squats
30 Mountain Climbers
30 Freddy Mercury’s
Protractor – for slightly too long
On to the Field for a Pyramid:
Burpees, Jump Knee Tucks, Drydocks, and Stump Huggers for 5, 10, 15, 20, 15, 10, 5 – running the full length of the field in between sets.
To the Wall:
Peoples Chair – leg up, leg down, some recovery, followed by more sitting and shoulder presses, Run-Stopper style, slightly.
Back IC to wrap up:
40 LBC
30 Mason Twists
Q-gassed out, and yes, stopped 1:04 short on the morning – no excuse.