Posted on behalf of Winterplace
11 Pax including a FNG posted to the best AO in the Area 51/Metro neutral zone for a burpee-athon sandwiched between running and field work:
The Thang:
Mosey to parking circle for the necessary lunges, shuffles, butt kicks, and high knees to warm up those cold (i.e., old) legs.
Proceed to COP for:
Partner Up
Partner A runs the length of the field and back while Partner B does the called exercise. Then flap jack:
The Qs wanted to make sure the Pax got their money’s worth today, so then ran a suicide drill to polish off the lungs.
DD brought us home with another set of 11s on the stairs:
The Pax were about half-way through this set of 11s as we ran out of time and returned to home base for name-o-rama.
Moleskin (with editorial by Baracus):
Annoucements:
Come out this Friday to the #F3TheBrave with your mudrun team for the upcoming Leatherneck in April. There are only two months until the official event. This week the workout is designed to work with your team. The course will simulate some of the obstacles you will face in April minus the walk in the creek and diving through mud.
Don’t worry if you do not have a mudrun team. We will pair you up once you get there. Come a minute or two early to make this process smoother and allow as much time as necessary to get through the course. We leave at 5:15am sharp and will return back to the AO by 6:05am.
11 PAX angrily took on the Mutant Starfish and conquered it through a barrage of boulder carries, bear crawling up & down stairs, swinging heavy metal and tossing around a 50ft rope like your sister’s pigtails.
The Thang:
The Warmup:
SSH x 20 IC
IW x 20 IC
Slow Squat x 15 IC
Mosey over to the rock quarry and partner up for a game of catch me if you can. Partner 1 selects a heavy rock and takes off while Partner 2 completes 10 Merkins, then catches Partner 2 and flapjack all the way around the parking lot, roughly 1/3 mile.
The Main Event:
Dromedary provides a perfect setting for the starfish workout but YHC wanted to change it up a bit by throwing in some gear and partner work at each leg. The end result was a 2 toed starfish at each leg. It went something like this:
Leg 1:
Leg 2:
Leg 3:
Leg 4:
Leg 5:
Rinse and repeat another round with 15 Merkins at center.
Moleskin:
Great to lead you all this morning and many thanks to all the PAX who came out to support each other! Knowing this group is a hodgepodge of runners, meatheads and new guys I wanted to have something for everyone. Enter the Mutant Starfish where there would be plenty of running, bootcamp and even some gear for variety. It’s always hard to tell how well the workout is going as the Q but there were plenty of grunts and heavy breathing to indicate it was going well. For a moment I thought I might have a mutiny on my hands when I called to repeat the starfish, the look on some of the PAX faces were of disbelief. However, all of the PAX finished strong today and built each other up along the way. Great work gentlemen!
Thanks for taking us out Hops, a strong prayer and reminder to continue to support one another and lift each other up.
Announcements:
DevilsTurn will launch at 0515 from the normal spot at the recently lit Bevington parking lot of the Lower McAlpine/ McMullen/ FourMileCreek Greenway. Instead of leaving the Greenway in the dark like we have for months (seems like years), we’ll light it up with headlamps (bring extra if you have one, but no need to go out and purchase one if you don’t). Since the Greenway is flat and has nice varied surfaces of asphalt and boardwalk, it should feel very nice.
Think you have good navigation skills? Well, you’ll get a challenge should you choose to accept it. If not, then you may be running on your own (which is still nice). Here’s the plan:
If you are unfamiliar with the Greenway, here is a map – http://charmeck.org/mecklenburg/county/ParkandRec/Greenways/OpenGreenways/Documents/Lower_McAlpine_and_McMullen_and_Four_Mile_Creek_Map.pdf . We start on the East end (far right). Regroup point is the “middle P”.
Pain heals. Chicks dig scars. Glory…lasts forever. – Shane Falco
_____________
14 men gathered at Calvary for #Anvil. Here was this mornings agenda:
The Thang
Little baby jog around the parking lot and circle up for COP:
Line up along the curb in the parking lot for some burpee pyramid work:
Mosey to rock stone pile for Mermaid’s rapid fire rock stone set:
Return your rock stone and mosey to the tables for some bench sets:
1 minute elbow plank followed by a mosey to the field hill for 11s:
A little plank work followed by a mosey to the building for some people’s chair. Then some low down people’s chair.
Mosey back to base for Mary:
COT
Moleskine
Men exited their vehicles this morning expecting to see @RadarF3 doing his typical pre-Q stretch routine…foam roller, the stick, stillpoint inducer, foot wakers, theracane…everything but a traveling masseuse. But none of that and no Radar…a brief stint on the DL with a strained back…get well soon brother. So enter the Replacement Q…not as mean, (only) slightly shorter and certainly more good looking. Tried to stay simple, keep us moving and make it hard so as not to disappoint those like Hannibal, who was most visibly let down.
YHC should’ve beta tested the burpee pyramid. Not sure about the rest of the Pax but the Q was completely out of breath after set 2. Probably didn’t bother these young #Anvil guys and YHC is not sure anything phases Lobster Roll and Busch. Strong work brothers.
Did the Mermaid rapid fire rock stone set in the co-site Q’s honor while he lives it up with the in-laws at the Magic Kingdom. Gave the disclaimer in the other co-site Q’s honor while he lives it up working on a monumental legal project.
#DayZero men don’t even recognize rock as a word.
Thanks for the privilege of leading. And thanks for the takeout by IH, with a solid reminder of brotherhood and that we are not alone.
Announcements
With a week until pitchers and catchers report for spring training, it was time to get a little work in on the diamond outfield. YHC got the call from the dugout yesterday morning that a pinch hitter was needed at #F3DeathValley. 25 sluggers made the final roster this morning and made the right call to post. The bases were juiced when we stepped into the batters box at 5:29:59. Here’s what we did:
The THANG:
Warm-up lap around the lot whilst the pre-KBers put away their bells. High knees, butt kickers, karioca L/R.
Circle up
Fast mosey to the other side of Strawberry Lane in to #F3FastTwich territory.
Circle up at the bottom of Woodfox for 15 low, slow squats in whisper cadence.
Fast mosey to the bottom of Rising Meadow for a set of hill suicides to the 3rd light post. Circle back for the six before moseying back to campus. Stop at each street light on the way back for 5 burpees. 9ish lights = 45ish burpees
Tread through the slop to Spack’s block pile. Grab a partner and a block and head to the diamond.
Quick surveillance of the infield and the grounds crew gave us the heave-ho. We settled in shallow centerfield just outside of the dirt for some partner work.
Partner 1 run to left foul pole, Partner 2 complete called exercise, flapjack
P1 run to centerfield fence, P2 exercise
Repeat to RF foul pole, dodge the mud in RF if you can.
Rinse and repeat full LF, CF, RF cycle for 2nd, 3rd, and 4th exercises.
Called exercises:
Mosey back to deposit the blocks and a quick round of flutters x15 IC.
The Moleskinny:
A little rain this week left the fields a tad soggy. Fortunately the cold weather froze the mud a bit.
Requests to throw in more running were obliged. Fast Twitch recruiting was in full effect on Rising Meadow. Lots of speed and endurance out there. TL will contact your agent about your next Tuesday workout.
Multiple collisions between YHC and the pax on the ball field today. @Susudio, @DK – hope you still have all your teeth. Headlamps often have that moth to a light effect.
Lots of work being put in today. Great to see some new faces out there today at #DV, @Marge, @VanPelt. Always good seeing @Starfish back as well.
Thanks @SG for the prayer and takeout.
@StageCoach, @SG – thanks for the opportunity to lead. Always a pleasure leading such a fine group of gentlemen.
Announcments:
F3 Golf – sign up now. Rumor has it the tourney is 80% full
Multiple CSAUP events in the next 3 months. See website/twitter for details.
Posted on behalf of Long Haul. The lateness is entirely the fault of YHC. Cobains! At least it is posted before the pre-blast for this week’s DT. Word is Bratwurst is going to lead the PAX back to Devil’s Turn roots on the greenway. Bring a headlamp!
8 PAX took advantage of the moderate temps this am and got some good running in before the cold sets in these evening. Time was called and we set out towards the track with some interval tempo running in store. We started with a casual fellowship run for the first mile followed by a faster tempo run to the track.
Once all were at the track we set out together for an 8 minute tempo run around the track. The goal was to set a tempo pace that may be a bit more uncomfortable than usual knowing that at the end of 8 minutes we’d regroup for a breather and then hit it again.
The first round went well as everyone pushed their paces even though YHC may have called time a bit early. Thanks to Brat for stepping up to time our second round. Brat and Turkey Leg stepped up on the second round and really pushed the pace.
After the second 8 we took a small break as we walked up to the parking lot and then set out on our final tempo interval for the entire way back.
I hope everyone enjoyed a little change of pace this morning and though it was just my second time leading, I have to admit it’s such a pleasure working out with such a great group of men.
Announcements:
Everyone encouraged to join a BRR team.
Everyone reminded that Spring Mud Run sign-ups are now open. Check out the link on the twitter.
15 Pax rolled out of bed 15 minutes early to post at Fast Twitch for YHC’s 5th and final Q over the last 2 weeks. Trying to recruit Haze to be my Senior Administrative Assistant to better manage by calendar next time, but apparently Turkey Leg has quite a bit of work to do and pays handsomely.
0515 and were off, heading out to 51 when we see Brady coming in hot. Do a little shuffle around the parking lot to wait for him and away we go, right into The Thang:
Yog to Davie Park, SSH x 25 IC at the entrance
Yog to next intersection, Low Slow Squats x 25 IC
1 mile pace to traffic signal at Rea. Gather back together and Yog to North Face
50 calf raises on the curb overlooking North Face. Followed by lots of griping In-Chorus about how it’s too wet to run North Face.
Over to the Entrance 4 hill and partner up.
P1 Run up and down hill
P2 run to lamp post towards rock pile and back
Flapjack and repeat to 25 team hill climbs
Yog to front entrance and count off in 4’s. 1’s and 4’s stay on the near side of the parking lot, 2’s and 3’s head to the far median (~100m or so). Now 100m gasser relays. 1’s and 3’s run towards and then past each other. 2’s and 4’s begin to run with 1’s and 3’s pass the end median respectively. Repeat x 7 or 8 runs a piece. A nice little track like rotation without an actual track. ‘Haze commented about my sneaking inclusion of said track work. #Bamboozled
A little Chelms led Plank-o-rama while PAX gathered back up to head home.
Yog back to SCMS with stops for Flutter x 25 IC and Heels to Heaven x 25 IC.
Indian run the last 3/4 mile.
Moleskine:
Amazed how large the weekly crowd is at Fast Twitch and this far out from BRR. Only about 6 or so per week this time last year. Strong growth and stronger runners.
My watch had us pegged at 5.9 miles this morning, some more, some less depending on how many hill climbs and gassers you logged.
North Face was on my original plan but scrapped it yesterday based on the rain. It will come back! In either case, it was impressive how quickly and in unison the PAX were ready to revolt at such a call.
Big props to Semi-Gloss, Geraldo, and Good Hands. This was a tough one and you guys are out there crushing it and getting better each week. (Well maybe not each week, for SG, but still getting better)
Thanks to Slim Fast for providing after workout refreshments to the PAX and to Chelms for the send off.
-Alf
Announcements – same as every workout and in the weekly email. Some running events to sign up for.
A record 15 SoBs and PAX affiliates set off from the Vine restaurant at 0515 this fine cool, damp, breezy morning. Probably felt just like Scotland, but Haggis was still sleeping off a 50K.
The THANG:
Moleskin:
The pax count battle at Swift/Bagpipe continues as Bagpipe defections up the Swift totals. Today, YHC even mistated the Swift count, which was a slip as I heard someone yell out an erroneous number. Bratwurst quickly corrected my mistake. But if the trends continue, Swift will leave the minority status and become the majority before spring. We were fortunate today that Madame didnt recruit his buddy Vuvuzela, who posted as a Bagpipe FNG today.
SSH x 25
Imperial Walker x 20
Peter Parker Merkin x 15
Mountain Climber x 20
Brixham Hill Park:
Bear crawl into park, grab some wall:
10 decline merkins OYO
10 dips in cadence
15 wall jumps
Bear crawl out (watch out for Dear Abby, bear crawling at Mach 3)
Four corners around park:
10 diamond merkins at corner 1
15 squats at corner 2
10 wide-arm merkins at corner 3
15 squats at corner 4
Head to Loch Ness, 25 yd lunge walk on the way
Wall #1
10 incline merkins OYO
10 dips
Wall #2
10 decline merkins
15 wall jumps
Mosey over the Snyders/Lance Bridge to side parking lot for Mary:
LBC x 15
Dolly x 15
Rosalita x 15
Russian Twists x 15
Flutter x 15
To Bank of America hill for 6s:
Squats at the top, burpees at the bottom
Back to Snyders Lance lot:
Broadjump across lot, 10 merkins, jump back, 10 more merkins
Bear crawl across, 10 squats, crawl back, 10 squats
Take it back home
Moleskin
Covered a lot of ground today. Several pax that posted @ Foxhole were sore from TR’s Double KB tour of pain, YHC included. Hamstrings on fire.
Welcome to Bagpipe, Vuvuzela.
Try to EH some guys, lest we give up the attendance crown to Swift. I think Haggis was sore from some 95 mile race or something, but he will be back there before you know it.
Announcements
Golf outing, Mud Run and Team Chepul Hill race sign-ups are live
Potential Tuesday 3rd F session may be coming soon to Einsteins, stay tuned….