Preblast: Devil’s Turn – Hill Week
So YHC is a delinquent and is posting this plan a little late. If you are a Devil’s Turn regular (and you follow these things), you will know that this week is Piper Glen hill week again.
Meet at the greenway parking lot at the corner of Rea Rd. and Bevington Place to leave for the 4 and 6 mile routes at 5:15 am.
If you would like a little extra running, show up at 5:00 am. We can launch simultaneously with the RFYL folks for a little warmup run.
I will bring the chalk as usual to mark the route.
If you are into knowing where you are going, see the following post for some pertinent info.
http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/
While the Mic’s away – the pax will play
27 humpday fartsack forsakers attacked The Maul this morning after running past the VSF….pretty sure Mic Check & Mighty Mite have yet to requisition a SF for the site. Nevertheless, we did the following in late July early morning gloom.
The Thang:
Jog the length of the shopping center to COP. Already much mumblechatter from the pax about this being an unadvertised running workout. YHC was already audibling the workout, and the warmup run would be the lion’s share of the running.
COP
SSH x 25 IC
Squat x 25 IC
IW x 25 IC
Merkin x 13 IC
Mosey to first speed bump behind shopping center.
Burpee Broad Jump to first light.
Plankorama
Bunny hop to next speed bump
Karaoke to next speed bump; face opp. dir. and karaoke
High knees to next speed bump; MM informed YHC there is no next speed bump #qfailure so AYG to the stop sign
Mosey to back of theatre
People’s Chair
BTW x 3
People’s Chair – overhead press x 25
Mosey to hill
Run up hill
13 H-R merkins at top, back down
Bearcrawl up hill
13 H-R merkins, back down
Backwards bearcrawl up hill
13 H-R merkins, back down
Jog to front of theatre
Partner up
13 partner derkins. Flapjack.
Sprint to other end of parking lot
13 partner derkins. Flapjack
Sprint to other end of parking lot
Mosey to original parking lot
SSH x 25 IC
Squat x 25 IC
6 MoM:
Dolly x 13 IC
Flutter x 13 IC
Russian Twist x 13 IC
Rosalita x 13 IC
CCV x 13R IC. Flapjack. CCV x 13L IC
COT
Ye Olde Moleskine:
Good effort by the pax today, and special welcome to Gomez. T-claps to Semi-Gloss for EH’ing him. Hope you’ll keep coming out regularly.
Big crowd caused YHC to audible away from the Murderhorn. Next time. #forewarning
A special Kotters to Furley who is back from extended IR. Thankful the Lord restored you brother; and it was awesome to see you out again. Saw you had posted earlier in the week, too. T-claps and continued good health.
Didn’t recognize Blackbeard without the beard…..I think you’re a lot faster without it. You were getting after it!
Also – thanks to Semi-Gloss for Q’ing the pre-KB. Brushback’s first KB experience as evidenced by his shiny new bell. It never gets easier.
Announcements:
F3 Dads Saturday @0900 @ Beatty Park
Sign-ups for USMC MudRun still open, so SIGN UP! Most fun you’ll have in F3
3rd F workouts: Wed (0630 Aftermath & 1200 Threshold), Friday (0630 – 2 locations The Stand & Compass) – check website and weekly Area51 email for details
Q-Jack
—posted on bahalf of Puddin Pop—
24 men of the Roswell quadrant got together to help YHC celebrate the 1 year Anniversary cherry.
The Thang
Mosey to track for ½ lap fellowship pace then to middle of field for COP:
- SSH x 30 IC
- IW x 30 IC
- 10 Burpees OYO
- Slow Squat x 30 IC
Count off in 4’s for The Starfish:
- Corner 1: CDDs x 25
- Corner 2: Deep lunges x 20 (10 each leg)
- Corner 3: Dive Bomber Merkins x 15
- Corner 4: Flutters x 40
- Middle of field (run in between station changes): LBCs x 20
- Rinse and repeat x 2
Circle up for a lil’ Mary:
- Dolly x 30?
- 10 Burpees OYO
Mosey over to seating area of ball fields for circuit work (staying in 4 groups):
- Station 1: Jump ups/step ups x 15
- Station 2: Supine pull-ups x 15
- Station 3: Wide arm merkins x 15
- Station 4: Heels to Heaven x 15
- Rinse and repeat x 3
- 10 Burpees OYO
Mosey behind outfield of front field back to school, grab some wall:
- Get down in wall sit, hands out, hands up, recover
- Balls-to-wall (push up extra credit), hold it, recover
- Back in wall sit, hands up, push press aka raise the roof (QJ StageCoach)
Six mins o’ Mary
- Rosalita x 28?
- Protractor round robin (PAX decides next angle when called on – QJ Brown)
- CCV x 10 IC (each side)
- 20 Burpees (QJ DK)
Moleskin:
The Q Jack was definitely the theme of the day. As the 1 year Anny is actually tomorrow, YHC felt it appropriate to Q Death Valley as this was the site where it all began. The thought was to Q Jack the workout from a year ago that StageCoach Q’d just to gauge the difficulty then and the difficulty now #thesuckstillsucks. What I was unaware of was that the Q Jack did not stop with me. Each of the QJs above can be seen in the workout as SC audibled with the push press during wall sits (not awesome), Brown calls “Recover!” upon being called on for new angle in Protractor (awesome), DK calls for 20 burpees after YHC originally called for 10 to end the Thang (not awesome).
Lots of mumble chatter out there today from the usual suspects (Bananas). YHC threw in the burpees as 1) to follow StageCoach’s BB from last year, 2) to curtail mumble chatter (also from SC BB last year). Sorry SC, couldn’t go for the one legged variety during COP like last year. #istillhateburpees
Good work from the pre-KB boys listed above. Ed and I decided to show up early and were EH’d into joining the crowd for the last four exercise to get a good sweat going.
Strong work by all out there today as usual, thanks for the opportunity to lead.
Sussudio – thanks for taking us out this morning, very strong.
Announcements:
F3 Dads back on this Saturday – Francis Beatty Park – Semi-Gloss on Q (two more Saturdays)
F3 Dads Camp sign ups – getting close to 350 goal; sign up today
Sound off in any comments if I missed anything.
Anvil Workout in a Box
YHC served up some nice cool weather this morning. It would be welcome given what was ahead of us. We started with a quick disclaimer, skipped the COP and got right to business.
Groups of 3 men – each man starts at a different station.
Station 1 – Picnic Shelter
- 20 jump-ups
- 20 derkins
- 20 dips
- Run to station 2
Station 2 – Playground
- 20 donkey kicks on swings
- 10 pull-ups
- 20 LBCs
- Repeat until partner from Station 1 arrives, then run to station 3
Station 3 – Entrance 4 (at bottom of hill)
- 10 burpees
- Run to top of hill
- 20 squats
- Run to bottom of hill
- Repeat until partner from Station 2 arrives, then run to station 1
This cycle continued until 6:15, then return to shovel flag for COT.
Moleskin:
No secret where this workout idea came from. My goal was a workout that kept the pax in motion the entire time, and Metro’s WIB workout definitely does this…so I stole shamelessly. Great work by all the pax this morning, and T-claps to the guys who showed up early for extra credit (Champagne, Abacus, Mermaid, and Young Love for KB. Swanson for a pre-run)
Announcements:
- Go Ruck in Columbia – Nov. 21
- Mudrun sign-ups still open
- BRR T-shirts deadline – 8/2, Look for MallCop email about Area 51 Shirts
- F3 Dads Saturday at Colonel Beatty 9am
- F3 Dads Camp – signup deadline is Friday…nearing capacity
Pre-blast: Anvil’s Workout In a Box
We’ll begin at our normal start time…5:30am. A quick disclaimer, skip the COP and right on to business.
Groups of 3 men – each man starts at a different station.
Station 1 – Picnic Shelter
- 20 jump-ups
- 20 derkins
- 20 dips
- Run to station 2
Station 2 – Playground
- 20 donkey kicks on swings
- 10 pull-ups
- 20 LBCs
- Repeat until partner from Station 1 arrives, then run to station 3
Station 3 – Entrance 4 (at bottom of hill)
- 10 burpees
- Run to top of hill
- 20 squats
- Run to bottom of hill
- Repeat until partner from Station 2 arrives, then run to station 1
This cycle continues until 6:15, then return to shovel flag for COT.
How about another berpie…
21 of the faithful met at Area 51 for an old fashioned beat down. It all began in the great fog of 2014. The heat and mugginess brought out the complainers, but the leaders pressed on.The running was limited but the pain was abundant. The berpies were plentiful and not one left dissatisfied… At least I think.
Floor Slapper:
Warm up
20 SSH
20 Imp Walk
10 burpees
20 flutter
20 dolly
9 burpees
20 squats
20 Merkins
8 burpees
Then the amazing adventure
Joker 800 at a steep pace
pause for 7 burpees
then end 6 burpees
finsihed 800
Polished off 11’s with jumps squats and Merkins
Back to parking lot – 5 burpees
Up to the wall 4 burpees
2 minutes of seat of pain
Far Side:
Lots and lots of merkins, berpies, squats, crunches, protractors, pull ups and peoples chair. Then we did lots more, then we finished.
Moleskin:
Welcome two FNG’s: Nick Nazeman – Fonzie and Tad Dunn – Jaws. The entire workout probably had about 100 berpies. We had a 2.0, The Fountain of Youth’s very own 63 year old Baby Boomer, as well as a couple of A51 Hall of Famers in Joker, Slap Shot and Calloway. Once again Ocho Cinco proved to be the fastest man south of Hwy 51, well done. Old Tenembaum true to form pushed through the workout with a poker face like no other, can’t tell if he’s suffering or having fun. The mugginess and fogginess didn’t stop anyone. well done men, aye!
Another Trip to the Parking Garage
VSF planted and pax rolling in right up to launch. Wingman and Frehley’s informed YHC of Champagne’s Muthaship-like workout at this AO on previous Saturday and how it sucked. Sounded a lot like the planned workout inspired by Frasier setting the new record for 16 trips up the day before. Not often one receives pre-feedback. 24 ran off into the gloom.
Thang
Mosey from launch to top of closest parking garage. Plank to wait for six. Disclaimer given.
COP
Mountain Climber x 16 (IC) hold plank
Merkin x16 (IC)
Squat x16 (IC)
Mosey down 4 flights to bottom of deck
Deck Runs
Run from bottom to top (4 flights) and perform 32 merkin. Run back to floor 1. Plank-o-rama
Run to top (3 flights) and perform 16 jump squats. Run back to floor 1. Plank-o-rama
Mary: Heels to Heaven x25 (IC). Dolly x20 (IC)
Mosey to adjacent square at townhomes. Plank-o-rama to wait for six. Partner-up.
Partner Relays
Partner 1 runs around square (1/8 mile approx). Partner 2 does called exercise. Swap
Merkin/CDD/LBC for 3 rounds. Plank to wait for six to finish.
Mosey toward launch. Stop for a burpee break to wait for six. Most pax did at least 25 burpees before QIC called squat.
Mosey to launch lot
Mary: Dolly x25 (IC)/Bicycle x25 (IC)/LBC x25 (IC)
15 Burpees OYO
25 Merkin OYO
Moleskin
Strong work out there by all pax today. Ranged in age from 14 (Vineyard) to 58 (FNG-Odd Job). Welcome to Yogi from Florence and another pax from Raleigh, whose name YHC fails to remember. Great to have the new guys. Strong deck work and running from Dory, Escargot, Brushback, Wingman, Brisket, Soft Pretzel, Abacus and others. Great to see Fried Okra out yet again, getting stronger. Same for our War Baby, Vineyard. Keep on coming out gentlemen and keep on telling your friends why they need F3. A pleasure to lead again at Bagpipe. YHC took group out in BOM. Continue to pray for Bill Chepul, Abacus and Chelms brother, who is fighting brain cancer. See weekly email and website for further announcements.
#F3Swift – Crossfit Competition
8 PAX launched from the Ballantyne AO this morning for a Cool, Swift, and Long Running Workout.
The THANG:
- Warm-up with 2nd F jog over to Metlife building at North Community House (1.4mi) and 4 to 5 10 second accelerations with 20 seconds jog in between
- 4:30 interval at 10K pace with 1:30 jog to recover and regroup
- 4:30 interval at 10K pace with 5:00 jog to recover and regroup
- 4:30 interval at 10K pace with 1:30 jog to recover and regroup
- 4:30 interval at 10K pace
- Cool-down with 2nd F jog back to AO
- Total miles were longest of Swift so far with between 5.5 and 6.5 miles.
The Moleskin:
- On the warm-up, the topic of Crossfit came up. Item #1 (as seen on Sportscenter yesterday) – they have to walk on their hands in competition. Item #2 (as seen Outside the Lines by Mr. Bean) – Crossfit is bad for you. Item #3 – that stuff is pretty expensive – no wonder they (Crossfit Rising) can afford a gym right across from Metlife in the heart of Ballantyne. and Item #4 – “there they go running” – oh, it’s just across the parking lot. A resounding “no thanks!”, let’s get on with the workout.
- Kind of surprised anyone showed up this morning if they read the Preblast. This was going to hurt. A car pulled up right at 0515, but it was a FNG to F3 (Odd Job) that wanted no part of the running.
- Apparently Frasier, who “dominated” the Muthaship Monday (per the mumblechatter at M. Tussaud’s place of employment yesterday) has a sophisticated internal clock, but he also avoids the preblast in order to get himself there. After running the first interval, he said, “My internal clock said that 2 1/2 minute interval was a little long.” No, just your hearing was off – that was 4 1/2 minutes.
- Most PAX appeared in 2 person combos today (not saying they’re couples) – Honeybee/Frasier, Abacus/M. Tussauds (guessing that Credits and Debits were a big part of the conversation), Outback/Mr. Bean, and Bratwurst/StumpHugger. Running with someone sure pushes you beyond your solitary max. Either you’re trying to break away or running to stay close. Both men benefit.
YHC arrived late to COT, but Mermaid had the joint Bagpipe COT under control. Check his virgin Backblast for Announcements.
Grinders and Sprints
16 men tuned in for another episode of the best worst hour of the week…#F3FastTwitch. Here’s what went down this morning:
The Thang
Disclaimer about YHC not being a pro. Motivational speech about pushing yourself on the runs. Both were beautiful moments filled with great emotion.
Run from SCMS to the stop sign at the end of Woodfox. Circle up for SSHs x 20 IC.
Left onto Rounding Run, across Raintree Ln to the stop sign at Windbluff. Circle up for IWs x 20 IC.
Run down Windbluff, stopping under street lamp along the way. Circle up for Mtn Climbers x 20 IC.
Run to the top of Shallowood. Divide into teams of 3 for hill grinders. One teammate at bottom doing merkins. One teammate at top doing deep squats. One teammate running the hill hard in between. Keep rotating through until the Q grows weary. Shallowood was our warmup hill.
Run back up Windbluff to the speed bump at the bottom of the hill. Grab some plank work with a couple 10 second Mission Impossibles while the Pax gathered. More hill grinders with your teammates on Windbluff. CDDs at the bottom. Flutter kicks at the top. Windbluff is much longer…and steeper.
Gather at the top of Windbluff for a run back down Rounding Run, stopping at Rising Meadow. From light post to light post, we did 5 AYG hill sprints with moseys back down. One of 5 was backwards.
Line up at the bottom in two columns for a double Indian Run back to base. Jailbreak at the end. COT. Solid takeout by Hops.
Moleskine
With Chelms on his 15th vacation of the summer, TL asked YHC after Muthaship yesterday if YHC wanted to Q FastTwitch this morning. Turns out he was joking…but, either because of lack of good judgment, serious O2 deprivation or being a Q tramp, YHC said yes.
YHC has become a fan of the simple and of repeating the simple. And so we just did the hill grinders and sprints for the duration. The goal was not so much mileage as it was to push hard on each run, especially the uphills, to work the legs and get the heart going. Think we accomplished that. and ended up with 4+ miles. Got all swole too with the merkins and CDDs. #NoMorePencilArms, #NoMoreConcaveChests. Don’t think the boys at Skunk want to take on any of us right now.
Remember Pax, Alf was responsible for the one backwards uphill sprint…you know, the one that lit the quads afire. Hops didn’t mind though…turns out he runs faster backwards than forwards. #wheelhouse
Some different faces out there this morning…good to have you all out to the FT. Special welcome to Starfish for making it one of his stops on his summer tour. Lots of Larry Birds on the sprints.
Always a pleasure to lead a group of great men like yourselves. TL, thanks for the opportunity, even if you didn’t mean it.
Btw, confirmed that a two column Indian Run is termed DoubleApplesauce. #Lexicon
Announcements
- Sign up for Mud Run
- F3 Dads Camp in mid-August is filling up…get on it.
Swerkin’
Swings + Merkins + Runnin’ = Swerkin’
The Thang:
Pick up your bells and mosey to the parking lot below…the mosey is your warm up.
Line up at the bottom of the hill and do the following x 40 rounds on the minute:
15 Kettlebell Swings
10 Merkins
1 Hill Sprint up and back
If you do not finish the above by the sound of the next minute timer…penalty of 20 Burpees for that round.
Total workout = 600 Swings, 400 Merkins, 40 Hill Sprints
Mosey back to upper lot
Moleskin:
Thankfully it wasn’t nearly as humid today as it has been recently. The total work put in today seemed to have many pax hunched over gasping for air and trying to find a way to get their grip back from all of the swings. A special congrats to the men who used 50 and 45lb KBs out there today, and to those who stepped up in weight from their usual KB, and especially Horsehead who chose today to be his first day moving from a 35lb to 45lb (that is super impressive for a guy that could barely do 10 pushups before he came to F3 less than a year ago!). For those of you who have been at the same KB weight for a year or more, it really is time to move up…as TR has said in the past, “In the Russian army, women use a minimum 16kg (35lbs) and men use a minimum 24kg (53lbs).” A quote from the 10,000 Swing Challenge (which consists of 500 swings per workout…we did more than that today), “If you feel you’re able to do a second workout in the same day, then you are “underbelled” – you’re either not going heavy enough or not training with maximal effort.”
We did fall a few rounds short because of time spent going to the hill and back, but we made up for the swings and merkins along the way back and only fell a few short on the hill sprints.
Well done today, and thanks Brown for the send off!
Welcome back Frostbite and Matlock!
3rd F Aftermath – Wednesday 6:30 Chapter 11 of Blue Like Jazz