20 Pax and 1 FNG set out in the gloom for what ended up being a nice little merkinfest.
The thang…
COP – 10 burpees OYO
SSH X 25
IW X 20
Merkins X 20
Mountain climbers X 20
10 burpees OYO
We then ran to Davey Park with 2-3 merkin stops along the way. Partner up on our arrival at the park for some merkin ladders. End up doing 210 Merkins per pax.
We then ran to the light poles and while partner A sprinted to the 2nd light pole and back, partner B would do said excercise. Flap jack.
Carolina dry docks, Merkins, burpees
Freddie mercury, Merkins, LBC
we ran back to home while doing merkin sets along the way
Everybody finished up w 10 Merkins before COT
Great work men! Many are training and getting a lot of miles under their shoes but everyone held up nicely with the additional running. Nice job on the Merkins- don’t know the exact count but it was definitely 300+. Welcome FNG Tom Tom the next time he passes through from New Hampshire!
it is a privilege to Q – thanks for the opportunity!
You guessed it, tomorrow is Tempo day again at Devil’s Turn. We leave at 5:15 from the greenway parking lot at the corner of Rea Rd. and Bevington Place. Arrive early for some dynamic stretching action.
I would write more of a preblast, but there is really no topping what Bratwurst did here… http://f3nation.com/2014/07/09/f3devilsturn-preblast-tempo-day/ The man is precise.
However, I promised a twist… wait for it… wait for it… We will circle the track clockwise! That’s right, we will be turning right instead of continually turning left.
BOOM, minds now blown!
Circling the track in the other direction will allow us a chance to get ITBS in our left knees instead of our right. And no, that is not irritable bowel syndrome.
See you in the gloom!
About half of us (13) headed to the garage for a Triage in the Garage brought back from a cold winter day. No real reason for it, just tired of running around the lake I guess.
Warmups: SSH X 25, Merkins X 15 (30 total), Squats X 20. Mosey to the garage.
The theme was to sprint to each level and do 3 exercises (20 reps) followed by burpees (5-10 reps) with variations of merkins, abs, and legs. 6 different stations or levels in the garage for 18 total sets plus 5 sets of burpees (3 x 5 reps; 1 x 7 reps of man-maker burpees, and 1 x 10 reps of man-maker burpees). The 18 total sets were split among 6 sets of various merkins, legs, and abs.
Merkins: Man-makers (merkins with rotating arm-high planks), Peter Parker merkins, diamonds, wide, narrow, regular. Legs: Reverse lunges, jump squats, people’s chair with leg raises and overhead press (2 sets), squats, jump lunges. Abs: LBC, 1-leg Dolly, Flutter, Bicycle, Heels to Heaven, Mason Twist
Mosey back to parking lot with speed bumps. 50 Merkins (5 X 10) in between sprints to speed bumps.
The shovel flag was planted sometime before 0520 when YHC rolled into the Calvary parking lot, clearly by one of the crazies (Abacus, Mermaid, and Cane) rocking a pre-KB workout or one of the runners (Champagne, Boutique, Swanson and Baracus) who got in up to 3 miles before the main event started. Maybe should have warned them?
THE THANG
The usual disclaimer (with resident Anvil attorney present (Young Love)) and 25 of South Charlotte’s finest, including 2 FNGs, were off (ok, maybe 24 – I think I saw a shadow darting across the parking lot to catch us during the warm-up lap).
Warm-up
Mosey to Entrance 4 while trying to act as if 25 guys working out at 5:30 a.m. in church parking lot is “normal” as we run by two occupied police cruisers.
Mosey towards North Face, stopping midway in parking lot for a brief COP
Complete the run to the bottom of North Face
Backwards run across field in front of sanctuary, finishing with a normal run to church entrance with turf “hill” (no idea what to call this location)
Mosey to athletic fields, partner up in 3-man teams (size/speed do not matter)
Return to home base for Mary
MOLESKIN
In 94% humidity, nothing’s easy, and this workout didn’t seem to disappoint. Heavy breathing was heard during the warm up lap, and there were plenty of hands on knees following the decline burpees. And we had just begun. Nonetheless, that didn’t stop the PAX from poking the bear during the first round of LBCs, buying few more for the group in round #2.
Originally, YHC had planned to do a “starfish” type workout, but in reading backblasts from the last week or so, decided something more original needed to be created. So, I introduce “The Sand Dollar” – all the work around the perimeter. With that in mind, we got a nice tour of the Calvary campus, working around the edges (mostly) and finding plenty of pain stations along the way.
We had a number of folks, Hops, Young Love and Simba come to mind, that were running on fumes completing their third workout in as many days, which is extremely impressive in the oppresive humidity. Well done. I’m sure there are others – please sound of below and let us know of your feats. As mentioned above, three brave men posted for the pre-KB workout, with another four doing the pre-run. #amazing
That was a great effort by the PAX today, as everyone pushed through and we are all (hopefully) better for it. Also noticed quite a bit of 2nd F and even 3rd F following the workout. Nice work. It’s a privilege to lead this group of men.
ANNOUNCEMENTS
F3 Dads at Francis Beatty Park – 9am Saturday
BRR – Course changes have occurred. Also, get orders in for BRR shirts. See your captain for information on both.
Swanson is smoking BBQ on Friday and selling pulled pork for $10/lb. If you’re interested, email him at kevinicard@gmail.com.
18 PAX gathered up this morning at Fast Twitch for a little BRR training and fresh air. Well at least they got the BRR training in. At 97% humidity I think I was taking on water weight rather than sweating it out.
The Thang:
Start off with loop around parking lot, some butt kickers and high knees while Skywalker gathers himself out of the car and straps on his headlamp with the red strobe light flashing out of the back.
Circle up for:
Mosey off into Raintree and huddle up on the corner of Raintree and Windbluff for instructions for the Long Distance 3 Legged Starfish. (sorry no time for a full 5-Legged Starfish)
At each tip perform 25 LBC’s. When you return to the center perform 25 merkins.
Round 1 – Keep track of the time it takes to complete.
Round 2 – Same as round 1, but staggered starts with slowest guys out first and faster guys leaving a gap based on time differential. (Slow PAX were 16 mins on Round 1. If you came in at 15 mins, give them a 1 min headstart on Round 2) While waiting to head out perform SSH and Squats OYO
The fast Pax are chasing the slow ones and the slow ones trying to stay ahead of the pack. In theory all should finish at about the same time.
Plank after done with Round 2.
Mosey to Rising Meadow. AYG up and around Rising Meadow cal-de-sac and back down to Rounding Run.
Indian Run back to SCMS.
Mary:
Flutters x 25 IC
Dollies x 25 IC
Done
Moleskin:
Q received some heckling for the calf raises. So YHC had to rebut with a dig on Runstopper’s stature. Probably not the wisest move, but it was early and YHC was tired, and it was right before running off into the darkness with him. Good thing YHC had the Road ID on so next of kin could identify me if necessary pay back was made in the gloom. Luckily the ensuing O2 deprivation might have caused him to forget.
Skywalker and his red blinking light fended off most of the Peloton chasing him down in Round 2. A strong push as he is building back up his running strength.
Splinter never saw a fire hydrant he didn’t yearn to pee on. Just Saying.
So 2 sets of nearly ~2 mile intervals, with hills was a good time. I think most everyone was smoked and the AYG on Rising Meadow, might have been more like an All You Got Left. I think Frasier still had plenty left in the tank, he glided through the workout like it was all just a warm up for something more competitive later.
We covered 5.5 miles today and most of it was done at full on push, great work by all the Pax. You should feel that one in the morning.
Thanks for Hops for the solid take out this morning.
-Alf
Announcements
Monotony
30 of Area 51’s finest got together to repetitively swing some iron this morning. Here’s what happened:
The Thang
Mosey to grass field for COP:
SSH x 25 IC
IW x 25 IC
low Squat x 25 IC
Mountain Climbers x 25 IC
Mosey to lower parking lot, grab some curb, and partner up
Partner 1 – perform called exercise
Partner 2 – run to road in front of school (+/- 75 yards) and back
Continue to flapjack until combined reps are complete
Round 1
Asinines x 100 (t-bag squat ->curl->overhead press->tricep extention = 1 rep)
Round 2
Calf raise upright rows x 100
Round 3
Lawnmowers x 100
Round 4
Two-handed swings x 100
Round 5
Clean & presses x 50
Round 6
High pulls x 50
Mosey back to grass field in front of school for 3 mins o’ Mary
Protractor w/ extended arm bell
Russian twists x 11 (IC)
20 second plank (haha)
Moleskin:
Morning started off reading Busch’s tweet from last night looking for some added swings, so I knew the PAX were going to be geared up for this one. The pre-Thang activity was quite impressive with others running in (mentioned above – sorry if I missed anyone), but I gotta say, I’ve never seen the pre-KB workout at a KB workout – good stuff men.
Who knew swimming was the only workout to hit most of the muscles in the body? Didn’t have enough time to include the Good Mornings from the weinke, otherwise the hammy’s would’ve felt the same demise as the other muscles in the body. Certainly went for a full body beatdown, and hopefully delivered on it. Thanks to TR (name master), we unveiled the “Asinines” which was a real crowd pleaser.
I think I heard some mumble chatter during SSH regarding YHC’s shirt as some thought it to be a crop-top; the humidity was pretty thick, but I believe I heard Zip say I was bringing sexy back. I think I might have to defer to the ravishing team of Bulldog and Donkey Kong as both decided to go the back half of the workout sans shirt. Pretty regular routine for DK these days, I guess BD felt the peer pressure of living up to his partner’s expectations.
Speaking of peer pressure, I’m pretty sure after round 5 of our partner work, Probation and Sussudio were ready to head back to the school; sorry boys, we had to get in a little more delt work with the high pulls.
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 – Q is needed, see Header if interested
Sound off in any comments if I missed anything.
Posted on behalf of Puddin’ Pop
F3-Swift launched into the soupy gloom at 0515 with 8 9 PAX in tow.
The Thang:
The Moleskin:
I was floored when I rolled in at 5:29 am to 11 Pax waiting patiently. The last time I led at base camp, the numbers were much smaller, so it was a welcome sight. I noticed that many of the men avoided looking me in the eyes, maybe it was the fact that I was running a bit late, or because they were afraid I would target them personally in the workout. Who knows, all I know is that I laced up and we headed off like scalded dogs (thanks to TR for the use of this term).
The Thang’
Fence Sit – 2 Mins (alternate leg raises)
REVERSE ORDER
Fence Sit – 2 Mins w/ Arm Raises
Partner Up
Form two lines for an Indian Run for 800 Meters.
Mosey to parking lot for a little moderate intensity Jack Webb
Naked Moleskin:
It was a great feeling seeing such a large crowd at base camp this morning. I believe the numbers were a true representation of the level and quality of workouts that Fireman Ed, Smash and Passport have brought to this location, keep up the good work. Hopefully I will be invited back to Que again.
This morning, we had one FNG Cash-Money, he said he loved the workout so rest assured he will be back for more.
Hats off to White Snake. He showed a lot of heat today, and kept on keeping on.
David: You know how I know you’re [a wiggler]?
Cal: How? How do you know I’m [a wiggler]?
David: Because you macraméd yourself a pair of [running] shorts.
Be a wiggler– 6:00 am Tuesday – corner of Foxcroft and Rothwood – virgin pace…
** The 40-Year-Old Virgin
VSF planted. 25 pax assembled. One minute warning was given, and then without further ado – we headed out about 30 seconds later.
The Thang:
Pax ran over to CAC, one lap around church, circle up.
COP:
MC x 25 IC
SSH x 25 IC
H-R Merkin x 25 IC
Slow Squat x 25 IC
Find a partner and run to the church drive-thru wall.
Partner 1 in people’s chair, Partner 2 does 10 derkins w/feet on partners knees.
2 runs lap while 1 stays in chair. Flapjack. Rinse & Repeat.
Partner merkins to 10. Partner 1 does 1 merkin, then partner 2 does 1 merkin. 1 does 2 merkins, 2 does 2 merkins, 1 does 3 merkins, 2 does 3 merkins, etc, etc up to 10 merkins. Yes it was painful.
Partner 1 flutter kicks while Partner 2 runs length of lot and back. Flapjack.
Partner 1 Freddie Mercury while Partner 2 runs length of lot & back. Flapjack.
Partner 1 plank while Partner 2 does 10 derkins w/feet on 1’s back. Flapjack. Rinse & Repeat.
Prairie Fire Mary x 30 (10 center, 10 left, 10 right). Flapjack.
Lots of plankorama in between exercises…no rest for the shoulders.
Run another lap around church.
Lunge walk up the sloped lot (more of an incline than you might think).
Jog to starting lot.
MoM:
Dolly x 13 IC
Knee-Up x 10 IC
Rosalita x 13 IC
One-legged Merkin x 5R; x5L IC
Burpees x 13 OYO
SSH x 13 IC
COT
Ye Olde Moleskine:
Great effort by the pax at DMZ…no surprise there. Special recognition to Love Boat & Brisket for getting after it. There were others but YHC was too smoked to take full notice.
Also – T-claps to my partner Mr. Drummond who looks to be much more than 1 month into F3. Nice work brother.
YHC forgot the disclaimer at the start (no FNGs thankfully). However, Bushwood busting his #^$ on the first lap reminded me as did one of the pax, thus, the pax was disclaimed. YHC’s favorite F3 attorney – Young Love – was among the pax so nothing to worry about!
Great to post with some unfamiliar faces yet well-named pax: Rapunzel, Mr. Drummond & Chappy. There’s no end to the creative monikers bestowed across F3Nation.
I ended up as Q for this morning after texting Skywalker yesterday afternoon: “Who’s on Q at DMZ?”..to which he replied: “How about you?” The 17-hour notice was ample time for me to come up with a painful recipe. Hope I didn’t disappoint the pax’s appetite. Of course, YHC doesn’t always follow a scripted recipe; often the ingredients for pain stew are just kind of thrown in. Until next time gents…..keep up the hard work.
Thanks to Snowflake for a great prayer to close COT.
Announcements:
F3 Dads camp – Aug. 15-17 – still time to sign up.
F3 Dads weekly in summer – Freedom Park (Metro) & Beatty Park (Area51)
Sign-up for USMC Mud Run – best event there is – great challenge but even better 2nd F.
Class/Group for men going through divorce, separation, or struggling mightily. Connect with Scratch & Win or Focker for more info.