Return to Palatine
19 men met under the parking lot lights of CCHS. Not much anticipation or mystery involved…there’s always hard work to be done at #F3Centurion. And a return to Palatine had already been promised.
The Thang
Circle up right where we are:
- SSHs x 20 IC
- Mtn Climbers x 20 IC
Run from the parking lot across 51 and down Carmel Commons to the base of Palatine.
- 5 hill sprints up Palatine
Mosey to parking lot for a COP:
- Merkins x 10 IC
- CDDs x 10 IC
- Wide-Arm Merkins x 10 IC
Mosey to parking lot curb for suicides:
- 5 burpees
- Sprint to middle line and back
- Sprint to far curb and back
- 5 burpees
Back to COP:
- LBCs x 20 IC
- Flutter Kicks x 20 IC
- Dollies x 20 IC
Back to Palatine for 5 hill sprints.
Back to COP:
- Low Slow Squat x 20 IC
- Jumps Squats x 15 OYO
- Bear Squats x 20 OYO
Back to curb for suicide set
Back to COP:
- High Flutters x 20 IC
- Rosalitas x 20 IC
- Reverse crunch x 20 IC
Back to Palatine for 5 hill sprints (1st and last one up backwards)
Back to COP:
- Merkins x 15 IC
- Freddy Mercury x 15 IC (slow, fast, slow)
- Dancing With the Stars x 15 IC (each leg)
Back to curb for suicide set
Back to COP:
- LBCs x 20 IC
- Butt Raises x 10 IC
- Groiners x 10 OYO
Run from Palatine back to school. Stop at front entrance:
- Bear crawl up ramp, lunge walk from entrance to steps x 2
Mosey back to launch point. COT
Moleskine
A return to Palatine had been promised. And Palatine always brings its best. So it deserves our best. And that’s what the men gave today.
The goal today to keep the heart rate up. The hill sprints always suffice to do that. As do burpees bookending suicides. Despite the Q’s warning, several Pax went down on their respective six on the first backward run…too fast into the incline gets ’em every time. The COPs in between all of that kept us all swole up…and allowed The Mouth time to catch his breath and heckle. Lots of comments about the bear squats and DWTS…what they lack in masculinity they make up for in quad burn.
The Chelms burpee, “churpee”, was in full effect this AM. Kept him out front on the suicides. #WileyVeteran
Welcome FNG Lite Brite. Thanks for the opportunity to lead the men of #F3Centurion.
Announcements
- #SoleRedemption – bring your shoes to Escargot
- Joe Davis Run – sign up on race site; donate to A51 PayPal account
- Prayers for Morningstar and FNG Lite Brite for mission trip to Nicaragua
The Paint Bucket Special
14 some in sweatshirts, some still wearing their summer gear. It’s that time of year when it’s hard to know how to dress. Do you want to be cold before the workout hoping that there’s enough downPainment to heat the engine up or as some Pax do, you can bring the sweatshirt and #ManTights (@RunStopper), only to shed layers along the way. Thank goodness ‘Stopper never sheds his #ManTights.
After a mosey into the heart of the Joust AO, we did a little COP
SSHx21
Imperial Walkers x 22
Mosey to the football field for a few more COP exercises not all of which YHC remembers.
Heels to Heaven x 20
Mountain Climbers x 20
something else maybe?
Warm-up lap around the track
A Round of 17’s.
Run track with Merkins and Squats in each corner starting with 16 Merkins and 1 Squat, next corner 15 Merks and 2 squats, and so on. A good exercise for anyone who pushes on the ensuing runs.
Plank when done
@Cuda’s Paint Bucket Special
Line up on Goal line facing the other end zone. Pax 1 sprints to far paint bucket (70 yds away), retrieves a piece of paper, and sprint back. Pax 2 takes off while the remaining Pax do the exercise called out on Pax 1’s paper. Paper then goes in Bucket 2 at the near goal line.
Exercises include Merkins, Maktar J’ai (spelling issue), Burpees, 6″ Flutters, Dolly, LBC, MORE Merkins and MORE burpees. @Cuda had a few pieces of paper with pull ups called out. With the CCS bars being so far away, the Pax were free to call another exercise. At least one (Stage Coach) admitted as such as call out Double Burpees. That was met with LOT of groans as the Pax were just polishing off a set of Merkins.
We ran through all the pax plus another 6 or 7 before running back to the Shovel Flag for COT and a great take out by @Header.
Moleskin
So YHC got from @Lee at #Governator on Wednesday. And @Cuda provided the inspiration and materials for the Paint Bucket Special. He pulled that one out of his bag of tricks two weeks ago at #Fortress. Thanks “Cuda
No one ever accused YHC of being creative. Sam Walton, the founder of WalMart once said, that he never had an original idea – they had all been taken from his competition.
Due to several injuries incurred over the last year, this was YHC’s first Q in a while. It was a lot of fun to get brush the rust off my cadence counting, etc. Thanks Header for the opportunity.
Announcements
Bring your gently worn, washed workout shoes to almost any workout to support Sole Redemption. @Lobster Roll is Shoe Q for #Joust.
#Clowncars will be headed to F3 Greensboro on Sat, Nov 15 to workout with the Greensboro Pax. If interested in going, tweet me at @Skywalker_F3 or email at jfagan@cchrealtors.com
The Kevlar Jackpot
18 PAX arrived at Kevlar to put a coin in the slots to see what turned up. A spin of the wheel and 7-7-7’s hit. Jackpot!
0530: If you have long sleeves – 10 burpees. If you have short sleeves 15 burpees because you need to warm up.
Long mosey around the campus to warm up with butt kickers, high knees, shuffle looking that way, shuffle looking this way, and lunge walks.
COP
SSH x 20
Merkins x 20 (grumbling already for having to do a whole 40 merkins in a row.)
Parker Peters x 20
Low Slow Squat x 20
The Thang:
Grab a rock your not embarrassed of and head over to the base of the triple hill by the church doors. Partner up. Size does not matter.
P1 – 7 Rock curls, 7 Rock Overhead Presses, 7 Rock triceps extensions repeat until P2 returns
P2 – Sprint to street but stop at the base of each of the 3 hills for 7 incline merkins on the way up. 3 sets of 7 decline merkins on the way back down.
Flapjack
Round 2:
P1 – 7 Goblet Squats, 7 Monkey Humpers, & 7 Bear Squats repeating
P2 – 3×7 jump tucks on the way up. 3×7 squat jumps on the way down
Round 3:
P1 – Repeat of Round 1
P2 – 3×7 Staggered arm merkins Right on the way up. 3×7 staggered arm merkins Left on the way down. (And take your rock with you for the staggered arms)
Round 4:
P1 – Repeat of Round 2
P2 – 3×7 Goblet Squats on the way up. 3×7 Thrusters on the way down (carry your rock with you)
Round 5:
P1 – 7 Flutter Press, 7 Dolly Press, & 7 Louganis repeating
P2 – 3×7 LBC’s on the way up. 3×7 LBC’s on the way down (Sorry, couldn’t think of another good one for the way down)
Plank-o-rama between rounds.
Return rocks
Back to cars for:
Flutters x (inaudible grunts) in cadence
Burpees x 15 OYO
Moleskine:
Some early chatter about Header’s poor gambling skills by betting TR’s burpee’s to his short sleeves all winter. Remember, frost bite only hurts at first, then the flesh dies and you don’t feel anything. 18 degrees is only 3 short months away.
Shoe-Shoe-Dio (TR’s trademark) was killing it out there per usual. Not that it stopped him from winning but, he was a bit quick out of the gates each time. #WileyVeteran
YHC provided the last ever demonstration of the Bear Squat. Certainly after that no one will ever request another demo.
15 pairs of shoes were donated to #SoleRedemption. 10 by Tiger Rag. I believe his debts were paid and based on Joust’s numbers there will be no debt incurred for this week.
I am not sure if it was an officially sanctioned F3 swap meet this morning, but Susidio was fencing a bunch of Under Armor gear at low prices. I think it still had some hard plastic security tags on it so if you bought it, I wouldn’t recommend wearing into a store with the door alarms. Cash only if your interested. Small, unmarked, non-sequential bills. All transactions in a dark parking lot in the early morning hours.
Thanks to Simba for the great send off and the reminder to keep the focus on family and children. Time is precious and you don’t know when it will run out on you.
-Alf
Announcements:
New Union County workouts next week including Wednesday at Marvin Ridge Middle School. Bananas and Bratwurst are site Q’s. Not sure what chef combined those two on a plate but I would guess they pair nicely with a 2013 bottle of Mad Dog 20/20 from 7-11 (Electric Melon flavor.)
Keep bringing the shoes to a site near you for #SoleRedemption.
Circle up, move, circel up, move
19 pax showed up for Rebel Yell to see what YHC had planned. With a little chill in the air and all of us just standing around catching cold, it was time to move. Head over to parkinglot in front of Harris Tetter and cuircle up, Disclaimer given.
SSH x20 IC 10 Burpees OYO
IW x20 IC 8 Burpees OYO
Let’s move and circle up in another part of the lot.
SSh x 20 IC 6 Burpees
Squats x20 IC 4 Burpees
Enough warm up, need to get some work in. Head over to Tree of lights for instructions. 2 groups head in differnt directions and do called exercise at 3 stations
Cycle 1
1) 20 CDD 2) 20 Derkins 3)10 jump ups. LBC at start/finish until all return
Cycle 2
1) 20 CDD 2) 20 Inclince MErkins 3)Backward/Front lunges 10 each leg. LBC until all return
Cycle 3
1) 6 Burpees 2) 20 Merkins 3) 10 Deep squats/ LBC until all return
Jog over to rearof theater and grab some wall
People chair w/25 air presses IC
Bear crawl up hill, Mosey down
Peoples Chair w/25 air presses IC
Run up hill, Bear Crawl Down
People Chair 60 sec, drop 6″ for another 10 sec
Bear crawl Merkins up hill, Mosey down.
Jog to front of theater, partner up, size/speed does not matter
300 LBC cumulative. Plank when done.
Mosey to start, 10 Burpees
Dollies x 25 IC
Flutter x 25 IC
With a little chill in the air, figured the best way to get warmn was to move and keep moving, so thats what we did. No reason to stand in a circle for longer then we had to, so I moved it. Just seemed like the right thing to do at the time. Not to much chatter until the pax noticed a pattern on the Burpees. Remember, burpees don’t really like you either.
Good work by everyone and thanks for following me into the gloom
Announcement:
Donate your shoes #soleredemption
Frued is looking for financial donors to contribute, college ministry. Reach out to him for more information.
Filthy Fifty
After good Twitter conversation the evening prior, and accusations of a media blitz by some, 9 pax posted with enthusiasm, eager to get their swole on (and warm up just a bit).
The Thang:
Filthy Fifty: Get Your Swoll On (800 upper body reps by each person)
No running
The Warm Up:
- 50 hand slap merkins
- 50 heavy curls – 50 LBC’s (broken into sets of 25, alternating with your partner)
- 50 upright rows – 50 kb press
- 50 kb swings – 50 kb press
- 50 tricep ext – 50 flutters
- 50 shrugs – 50 dolly
- 50 Clean and jerk – 50 kb curls
The Main Event: 50 total burpee pulls ups with a partner
Put us over the top: 50 Seal team sit ups
Cool Down: 50 swings – 50 kb press
COT:
Announcements – shoe collection
BOM – closing prayer
Moleskin:
Snowflake and Swiss Miss were Meathead FNGs
Great work to by all. Thanks to everyone who posted at my VQ of Meathead.
(posted by High Tide on behalf of Probation)
In The Gloom Peak 51-Style
11 eager PAX shunned the cool, brisk October air for another installment of gloom Peak 51-style!
Mosey to Bus Lot:
SSH x 15
5 Burpees OYO
IW x 15
4 Burpees OYO
Squat x 15
3 Burpees OYO
Mountain Climber x 15
2 Burpees OYO
Parker Peter x 15
1 Burpee OYO
Circle up and do partner suppine pull ups 2 x 10
Slow jog to mysterious rock garden/fountain that might have links to Stonehenge!
‘Neath the whispering willows of the rock garden, where gnomes play and fair maidens dance, the brave men of F3 did 22 for 22: 22 exercises for 40-seconds each with 20-second rest in between. Do as many as you can in 40-seconds:
1 – 3. Dips (feel the burn!)
4 – 6. Alternating jump lunges (Sister Mary Catherine Gallagher)
5 – 9. Incline Merkins
10. By popular demand — jump lunges
11. CDD
12. Squats
13. Merkins
14. Step Lunges
15. Plank
16. CDD
17. Squats
18. Merkins
19. Step Lunges
20. Plank
21-22. Step-ups on your pet rock…
Slow jog back to bus parking lot… time for Mary:
LBC x 15
Dolly x 15
The Flutter x 15
Back to the parking lot for BOM.
Moleskin
As always YHC enjoyed the fellowship and fitness with a fine group of men! Kudos to Geraldo, Sensei and Good Hands who joined YHC for a 5k pre-run. Geraldo and Sensei both sported ~8:40 average miles, which are approaching PR’s of long ago years! We’re going to make a runner out of Good Hands before he knows it!!
Good to have Peeper out for his first Peak 51 post. Great stuff… looking forward to having you out often!
Also Whitesnake made it, preventing YHC from having to go to his house and bang on his door! I think Tawny talked some sense into him!!
Dumpster Fire is looking like a long-timer and continues to get stronger! Great having you out there!
And I can’t leave out Hacker, Insomniac and Pele… always strong and steady!
Insomniac took us out in prayer… thanks, Brother!
Announcements:
1. Continue to bring gently used athletic shoes on Thursdays. This will go through Novermber 22.
2. Continue to schedule time with PAX for Strangebrew’s 2nd F Challenge in October.
3. Area 51 X-mas party is 12/6 at Sugar Creek Brewing Co.
4. Joe Davis Run Jan 10, 2015. Keep watch on website for details on sign-up and special F3 event.
Pyramid, Plateau, or Raw Grind
16 men answered the call and showed up for hill day at Devil’s Turn. To mix things up, there was a new challenge extended which was to start and end the workout at “easy” pace and build up to a peak of “threshold” pace for 1 mile in the middle.
With our newly established baseline 1-mile race times from Tuesday, the calculation should have been easy. The pain comes in the execution of this plan. The PAX found that holding a consistent pace through hills is challenging enough, but then trying to vary speed adds another layer of complexity to the equation. All the ciphering made the time pass quickly though.
On the warm-up apartment loop, Mall Cop played some superman and tried his hand at flying. As expected though, this did not turn out well and he now has 3 ripe strawberries on his leg. Lesson: the sidewalks of Piper Glen are dangerous places. Headlamps are advised or perhaps run in a constant high knees scenario. It does seem like someone is planning on doing something about the sidewalks at some point since there are now white X’s on the side walk around the cracks. We can only hope. Apply that Neosporin liberally Mall Cop!
TR was beasting it out there today. Coming off his dominant performance in the 1-mile time trial, he was ready to party. Impressive.
There were many out there pushing the pace today. The dark and O2 deprivation makes it hard to make out the shadowy figures, but some noted were Brat, Frasier, Haggis, TR, Soft Pretzel, Thurston, The Mouth, Brisket, etc. Really everyone looked like they put in the work today in the COT. Great work brothers.
Next week is track day at DT.
Announcements:
– Haggis would like to invite you to run 18 to 22 miles with him on Tuesday morning starting at 5:15am. Email him if you are interested. ….insert cricket noises here…
– Donate used athletic shoes at your favorite weekly workout in the next two weeks. There is a Q assigned to each location.
– The Brave starts at 5:15 Friday at The Vine restaurant in Ballantyne – Mighty Mite on Q
Variety is the Spice of Life
Disclaimer x1
Lap around the school x 1
COP:
Diamond Burpees x 10
SSH x 51
1 legged Burpees x 10 (R)
IW x 30
Double Burpees x 10
Slow Squat x 15
1 legged Burpees x 10 (L)
LBC x 30
Regular Burpees x 10
Lap around the school x 1
LOP (Line of Pain):
Mountain Climbers x 20
Plank walk left
Shoulder taps x 20
Plank walk right
Mountain climbers x 20
Lap around the school x 1
Upper body circuit on bleachers:
Round 1: derkins/dips/incline merkins x 20 each
Round 2: derkins/dips/incline merkins x 15 each
Round 3: derkins/dips/incline merkins x 10 each
Round 4: derkins/dips/incline merkins x 5 each
Lap around the school x 1
Playground:
Pull-ups x 10
Heels to Heaven x 15
Jump Squats x 20
3 rounds
1 minute of plank-o-rama
COT
Moleskin:
– Perfect weather for a workout…40 degrees at the start, but by everyone was warm by the second round of burpees
– Great work by all. Hope you enjoyed the variety today.
– What is it with Hydra? Is everyone afraid to show up before 5:28?
– YHC enjoyed some of the mumble chatter this morning. Cheese Curd was especially chatty. He even called for more 1 legged burpees.
– Couple of moments where YHC had the pax off-balance with my head fakes. A couple claimed I was making up the weinke as we went along. Come on, man!
– The LOP is no fun. I think my shoulders are still numb.
Announcements:
– Welcome to our FNG Switzer (OSU alum) who is visiting Backdraft from Atlanta this week
– Keep collecting used athletic shoes for donation to Charlotte Rescue Mission.
#F3MarvinRidge – Starting a #Dromedary
12 of #F3Area51’s finest PAX took to the new AO at Marvin Ridge HS/MS on Wednesday morning. As this is an official #bootcamp, work needs to begin on the #ShovelFlag. As for now, the #VSF was planted.
Here’s the THANG:
- Mosey to the Middle School track infield.
- SSH x 20 IC
- Imperial Walkers x20 IC
- Good Mornings x 20 IC
- Hand Release Merkins x 20 (single count) IC
- Short Mosey to the Middle School “picnic” area and courtyard. Partner Up
- P1 – 5 Jump Ups onto , P2 – 5 Mountain Climbers (4 steps = 1) and plank until P1 done; Flapjack
- Repeato up to 10, then 15, 10 , 5
- Extended Mosey to front of Middle School by Wall
- P1 – Get over 5ft wall, run up drive, around flagpole, and back to wall; P2 – Start Team count of 100 HR Merkins. Flapjack. Repeato until 100 HR Merkins (or each PAX does 2 laps)
- P1 – Run Lap; P2 – Squats until P1 returns. Flapjack. Repeato until each PAX does 2 laps.
- P1 – Run Lap; P2 – Low squat hold (sort of like doing #2 in the wide open woods). Flapjack. Repeato until each PAX does 2 laps.
- Mosey to Football practice field
- P1 – Squat jump shuttle run. 5 @ 10yards, 10 @ 20 yards; P2 – Parker Peters. Flapjack. Repeato
- Indian Run back to COT
- 6 MOM in cadence
- Dolly, LBC, Flutter, Rosalita, Freddy Mercury, Mason Twists
- 1 minute to go – 15 Burpees OYO
Moleskin:
- Objective today was to introduce many existing PAX to the Marvin Ridge AO and show off some features, keep it simple (because it was a #VQ), and test out some exercises that are FNG friendly for next week’s full launch. We only scratched the surface of the AO and barely used 1/3 of the space and few of the features. Still untapped territory.
- Tiger Rag made his way down south of I-485 for the 2nd day in a row. This was a little further, but it’s actually not that far. Just ask most of the PAX there today, who live within a 5 mile radius, it’s not that far out there – why else would they live there?
- There are a lot of PAX and potential PAX surrounding this AO. Apparently, Mr. Bean and Soft Pretzel live so close that they actually ran there. No sidewalks, so wear blinkies if you are going to run in.
- YHC met a ton of new PAX today that live right around the corner. Proves how F3 has grown (and how little we break our routines sometimes). Another buddy told me that he lives in a neighborhood nearby (Barrington) and sees at least two F3 stickers on cars there. Don’t know who those guys are yet, but they are sure to help spread the word.
- #Dromedary – a 1 hump camel. We work out on a #humpday, you can ride it (like the MRHS/MRMS Mavericks mascot), and it’s quirky enough to past the test of relevancy. Not exactly a Wild West or Top Gun theme, but this AO will have plenty of opportunities for naming other workouts in the future.
Announcements:
- JoeDavisRun – 5K/10K/Fun run on January 10th – http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/. This year we will not have a workout beforehand, but we will have an opportunity to gather, enjoy a coffeteeria and then warm up together for the race before showing York County what F3 Nation is all about!
Preblast: Devil’s Turn Hill Week
Devil’s Turn faithful: It is that time again. Let’s head to Piper Glen for a tempo run through hills. We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515. There are 4, 6, and 7+ mile options available. See below for the options:
1) Blue Pill (standard) – Run 0.75 mile apartment loop, out to Piper Glen, run the Old Course loop and back to lot (perhaps with a little makeup distance down Bevington Place). All this done at a comfortable pace.
2) Blue Pill (aggressive) – Do all the above, but instead of a consistent pace, run 1.5 mile at “easy” pace, 1.5 miles at “marathon” pace, and 1 mile at “easy” pace.
3) Red Pill (aggressive) – Run the standard Piper Glen 6 mile route (too complex to list here). Run 2 miles at “easy” pace building to 1 mile at “marathon” pace, 1 mile at “threshold” pace, 1 mile at “marathon” pace, then cool down with 1 to 2 miles at “easy” pace.
Find your applicable paces using your new 1-mile race pace in the following link: http://runsmartproject.com/calculator
A quote is included below from www.halhigdon.com on the idea of tempo runs.
A Tempo Run of 30 to 40 minutes would begin with 10-15 minutes easy running, building to to peak pace for 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. (You don’t need to maintain peak speed for more than a few minutes toward the middle of the workout.)