The Hills of Piper Glen
8 men defied good judgement and posted at Devil’s Turn for hill intervals in the infamous Piper Glen neighborhood. By the end, all the PAX questioned that decision.
The plan was simple. Run 1.25 mi over to Piper Glen via Old Course Rd. Once Old Course Rd. crossed Piper Glen Rd, the PAX sprinted a 0.25 – 0.3 mi stretch with a massive 2-stage hill which tested the will and intestinal fortitude. For recovery, the PAX jogged back down to the start to repeat it all over again. The number of repetitions ranged from 4 to 7. Once all PAX returned to the parking lot, they had clicked off between 4.5 and 6.5 miles. Not a bad morning!
Moleskin:
– Great effort by all the PAX today! I’m sure all considered spilling some merlot at some point during the repetitions. Everyone may not admit it, but you know you considered it.
– The two staged hill in Piper Glen is an absolute beast. The second hill hits you right as your irrational exuberance is waning. Absolutely brutal.
– Bratwurst, Frasier, and Turkey Leg absolutely killed it out there today. At one point, Bratwurst said he was feeling dizzy and YHC and Frasier had a momentary thought of beating him up the hill the last time. However, 2 seconds later he was off to head up the hill again. Quite possibly the fasted recovery I have ever seen, and another missed chance to beat him in a running event.
Announcements:
– RunCoach.com has a special rate for F3 which creates a custom training plan for BRR training through May. It should soon be posted on the main F3 site or contact Bratwurst for details.
Recycled Rocks and Running
IW x 20
Mountain Climbers x 20
Squats
Triceps
Merkins with other hand on the rock
Run to top, 5 jump squats, run to bottom, 5 burpees, repeat 5 times
Lunge walk to the trailhead, then mosey through trail to back field for Mary
LBC, Flutter, Protractor, Dolly
Mosey back to front field
Speedbump Work
Mosey to speed bumps
– Alternate high knees and butt kicks all the way back
Rd 2. Alternate crab walk and plank walk at each speed bump. All the way down. Modify as needed. – Jog back
– 60 second hold
MaryFreddie Mercury: five fast, five slow (IC) x 25Protractor: 90, 45, 10, 20, 30, 40, 90, 10 (hold for Spackler 10 count, Mermaid 10 Count)
Announcements:
Two new 3rd F groups starting soon. One in the Southpark area and one in Ballentyne. Both will be lunch time. Look for these announcements in the weekly email or talk to Splinter, Hops or Semi-Gloss.
F3 has reserved several tables for the annual YMCA community prayer breakfast on Thursday, April 24. Cougar from the Metro region is organizing.
F3 golf – Sign up now even if you don’t have a foursome. Still plenty of sponsorship opportunities. See Cottonmouth for details.
Deck Squats
20 guys left Death Valley today felling strong and buff.
Start off with a little jog, high knees, butt kicks and karaoke around the parking lot.
COP:
- Arm Circles – Forward, Backward, small and large circles
- Mountain Climbers x 20
- Plank walk CW/CCW – There was some confusion by YHC on whether CCW meant left or right
- Plank Jacks x 20
- 10 Burpees OYO
- Deck Squats x 10 (There was a motion to rename those to spine grinder)
- SSH x 24
- IW x 26
THANG:
Head toward the baseball field, but stop at the steps for:
- Partner wheel barrow up the steps x 2 rounds each pax
- Partner over/under x 10 each pax
Mosey over to the bleachers.
Circuits
Round 1:
- Jump Squats x 20
- CDD x 20
- Step ups x 20 each leg
- Complete 3 rounds
- AFTER the 3rd round, run 1 lap on track around baseball field
Round 2:
- Diamond Merkins x 20
- Deck Squats x 20 (op out is 50 LBC’s)
- Merkin Jacks x 20
- Complete 3 rounds
- AFTER the 3rd round, run 1 lap on track around baseball field
Lastly, 5 x 1 legged burpees on each leg.
COT
Moleskin:
- First of all, what was up with Wofman’s head gear this morning. I literally couldn’t even see any skin on his face. I had to ask who it was???
- The puzzled looks on everyone’s faces this morning was priceless when I started COP with arm circles. I thought warming the shoulders up was a good idea knowing the plank work to follow.
- And on the plank walk, I must have been delirious when I couldn’t even get the CCW part straight. In my defense, it seems different when you are horizontal instead of vertical.
- There was a motion to rename the deck squat to spine grinder. I would be in favor.
- Someone said YHC had been on you tube last night to find the deck squats. And I think someone (Spackler maybe?) used one of Long Distance’s phrases, “I’m not doing that.” Of course I can’t incorporate the accent into the text.
- The wheel barrow up the steps might have been difficult, but I saved everyone from DK’s calls for bear crawling down the steps.
- Somehow, the chatty crowd quieted down when we got to the bleachers. It must have been the seemingly 400 step ups we did. Or maybe guys were busy counting so they could be sure they were NOT cheating.
- Again, 20 step ups each leg….and the lap is after the 3rd round only…and the lap is up the steps and on the gravel road around the perimeter of the baseball field.
Announcements:
- Two new 3rd F groups starting soon. One in the Southpark area and one in Ballentyne. Both will be lunch time. Look for these announcements in the weekly email.
- F3 has reserved several tables for the annual YMCA community prayer breakfast on Thursday, April 24. Cougar from the Metro region is organizing.
- F3 golf – still plenty of sponsorship opportunities. See Cottonmouth for details.
What happens at Anvil stays at Anvil (not really)
Another cold morning in the gloom. At least one person declared that this morning represents their last sub-30 degree workout for the season. We shall see!
The Thang
10 burpees OYO
Jog to parking lot near soccer fields for COP
- SSH x25
- IW x25
- Squat x25
- Merkin x15
Jog to shelter and partner up (size kinda matters)
- Decline merkins / peoples chair (Partner 1 in peoples chair / Partner 2 does 25 decline merkins with feet on partners knees)
- Tricep dips / peoples chair (Partner 1 in peoples chair / Partner 2 does 25 tricep dips on partners knees)
- Sit-ups / Plank (Partner 1 planks with hands on Partner 2 feet / Partner 2 does 25 sit-ups)
- Shoulder press / Plank with hands on seat of picnic table (Partner 1 planks with hands on bench / Partner 2 sits between Partner 1 legs, facing away, and will lift Partner 1’s legs (by the shins) over head.
- Dead lift / Plank with hands onon seat of picnic table (Partner 1 planks with hands on bench / Partner 2 stands between Partner 1 legs and lifts legs toward shoulders)
Jog to the rock pile near baseball field, grab a rock per partner set and mosey to nearby parking lot
Partner Rock Exercises (One runs about 100 yds / One works, flapjack, repeat exercise 2x each)
- Squats
- Bicep Curls
- Tricep Extension
- Overhead Press
- LBC
Moleskin:
I think the cold weather may be having an effect on the pax these days, as it seemed many were a little more punchy than usual this morning. After a few burpees to get the blood moving we set out on a scenic tour of the Calvary parking lot, only to end a few yards from where we started.
We wrapped up COP in front of the picnic shelter and made our way to the covered area for some partner exercises and some serious 2nd F. YHC decided to bring a few experimental exercises to Anvil, and I think we found some new crowd favorites. While the first few were fairly easy to explain, a couple required some demonstration. Hannibal’s camouflage pants didn’t work here as I selected him to be my assistant. When I instructed him to assume the position against the picnic table and spread his legs, the mumblechatter erupted among the other pax…but I’m still not quite sure why. #moonriver In the midst of all this, Young Love said “when you said it was a partner workout, I didn’t realize it was BYO.” Hey brother, this is about deepening your relationship with a fellow member of the pax. I unfortunately had to do my exercises on my own instead of following Strange Brew’s advice to send someone home to maintain even numbers. And to whoever asked if these were FiA inspired exercises, I’m sorry to disappoint, but the answer is they came from Metro.
Great work by everyone out there today, in particular I need to give Intel a shout out. Strong work on the running part of the workout brother…you were a beast out there! Finally, welcome to our newest pax Rehab. I hope you enjoyed the workout this morning and will come out again. Just forget everything you heard and saw under the shelter.
Always an honor to lead you men!
Announcements:
- BOG is a hard commit for the BRR, which completes our fourth team!! Keep the recruiting going because I expect we may see a few get hurt or drop out. Otherwise we can combine with other areas to fill up a team.
- Abacus again wanted to express thanks to the pax for support of the Brain Tumor Race. Over $7K raised in just a few weeks!
- HDHH tonight at the Lodge…6pm
Preblast: Devil’s Turn – Hill Intervals
Can you hear that? The hills of Piper Glen are calling you. Ignore your better judgement and post at Devil’s Turn for some hill intervals to write your momma about.
Here’s the plan. We will leave the greenway parking lot on the corner of Rea Rd. and Bevington Place at 5:15am (yes, YHC will be on time this week).
We will run 1.25 miles out to Piper Glen according to the “Warm-up / Cool-down” map included below. Once we cross Piper Glen Dr, the fun begins.
The hill intervals consist of sprinting 0.25 mi (75 ft elevation gain) up the hill and recovery jog down the hill. For the 6 mile folks, the intervals will be repeated 7 times for a total of 3.5 miles. For 4 mile folks, repeat the intervals 3 times and head back. See the map below for route and elevation graph.
Once the hill interval repetitions are complete, we will head back to the parking lot (1.25 mi) with the satisfying feeling of O2 deprivation.
Head for the Mountains – The Maul
Seventeen strong posted at The Maul this morning. We didn’t want a repeat of last week’s sacrifice to the Murderhorn, but with only a couple weeks left before the mud run, we are committed to cardio! So we tackled some “mini-murderhorns” instead.
The Thang:
Mosey to center parking lot for warm-up:
SSH X 25, Slow Squats X 25, Peter Parker Merkins X 20
Mosey past the Target w/ lunge walks on the way. Arrive at first hill.
Ladder #1: 11 count ladder with squats at the top, merkins at the bottom.
Indian Run to next hill for Ladder #2: 7 count ladder with burpees at the top, backward lunges at the bottom.
Mosey back to the center for Mary. PAX took turns choosing an exercise and calling cadence:
Slow bicycle X 20 (Haggis)
“Planks” (Frasier) – Honestly, the exercise Frasier put us through might have another name. I can’t really do it justice here except to say it was a combo of six inches, one heel up, then raise your leg and… whatever it was really hard. You had to be there.
Rosalita X 25 (Luggi), J-Los X 10 (Worm), LBCs X 25 (Gumbo)
Mosey to last hill for: bear crawl up, 5 jump squats, jog down, 10 sit-ups. Repeato
Finish with combo of planks an merkins – AYG merkins to finish.
Announcements: Sign up for F3 Golf Event, BRR, and of course Hagis’s mountain run taking place this Saturday!
Moleskin: Intentionally tough workout today to build on some of the more intense cardio we’ve been doing lately. The extended ladders are tough given the steep hills at the Maul. Good job and congrats to everyone for finishing and building your endurance for Mud Run and beyond.
Always a pleasure to lead a great group.
Pays to be a Winner
23 fine chaps gathered this morning despite early warnings of rain and snow. Turned out to be a fine morning – perfect for a beatdown as follows:
Quick mosey to the grass for an equally quick COP:
– 25x SSH
– 20ish Imperial Walkers (more on this later)
– 10x Windmills
– 25x Mountain Climbers
Hoist the Bells and run to the church entrance. Find a partner with a friendly Bell weight. and line up for another rousing rendition of Catch me if You Can.
– P1: 15 merkins then chase your partner; P2: carry the Bells and run as fast and far as possible; flapjack and repeato as much as necessary. Run around church to far end of the parking lot/ 2nd hill entrance.
Stick with partner, divide up into 2 groups for a little friendly competition (Pays to be a Winner)
Round 1: P1: Run around church; P:2 2-hand Swings. Flapjack and Repeato.
Winner: Group 1 (the lower group aka the “heavyweights”). Winners do 10 burpees, losers get 20.
Round 2: P1: Run to bus (“heavyweights” run to stop sign past bus – life isn’t fair); P:2 curl/press combo move. Flapjack and Repeato.
Winner: Group 2 (the upper group aka “middleweights”). Winners do 10 burpees, losers get 20.
Round 3: P1: Both groups run to bus; P:2 10 good mornings and AMRAP squats. Flapjack and Repeato.
Winner: Group 1 (the “heavyweights”). No time for burpees – everyone wins!
Hoist the Bells and run back to the grass. One minute left – time for one round of mary.
– 25x flutters with Bell.
COT
Moleskine:
– Glad I planned for a short COP this morning. Turns out I couldn’t get it over fast enough. Calling myself out for screwing up the cadence on the most basic of exercises – the Imperial Walker. Surprised I wasn’t heckled more for that one, or maybe I just permanently blocked out that one. Sorry guys – thanks for bearing with me.
– Tried to divide the group up into equal portions of “heavyweights” and “middle weights”. A quick look around revealed that one of the groups was a little, umm, slim. Quickly redistributed in order to give each group a fighting chance.
– Can’t remember much else. From the above, looks like we did a fair bit of running and a fair bit of hefting. Guess that’s why the time flew by.
– Thanks for the opportunity to Q. Always a pleasure leading the PAX.
Announcements:
– 2 new 3rd F’s coming soon. Check the email.
Is the Yasso 800 really that hard? Plus, SOB getting cocky
The virtual shovel flag was planted and nine men headed down to the track for some distance training. Soul Glow was all excited since Frasier was no where to be seen, thinking he could stand at the top of the podium for once.
The Thang:
COP – SSH X50, Squats X20, IW X20
Yasso 800 (only 4 rounds due to time limit – 10 rounds is the real number). Run 800 meters at your target race pace (4 minute avg over 10 rounds implies a 4 hour marathon or 2 hour half) and then 400 meter recovery jog. Rinse and repeat 4 times.
The Beast – Six sets running the football/soccer field with six stops to perform six count of the called exercise.
- LBC
- Jump squats
- Lunges
- IW’s
- Can’t remember
- Burpees
Lunge walk half way up to parking lot and jog to COP
Naked Moleskin
YHC thought the Yasso was fairly easy to explain but guess my early morning mumbling wasn’t clear. As PH can attest, when in doubt just follow the Q – you’ll figure it out. Patience is not one of my virtues (just ask my M) and thus rarely will you get a long winded explanation from me.
Frasier shows up out of no where about 5 minutes late and crushes Soul Glow’s hopes of taking the gold medal. However, Frasier didn’t get Larry Bird on the last leg of the Beast – the one that counts in my book. Just sayin.
Finally, SOB is getting itchy for a rematch with Fast Twitch. I guess they don’t like waking up seeing the 0-1 on their wall every morning. Bring it.
As usual, I am blessed to have the chance to lead such upstanding men (and PH) in the gloom.
Announcements
New third F at South Park at lunch on Wednesday (I believe). Contact Hops or check out the web site. Also, spots will likely open up for mud run so get on wait list if interested.
We will never give up
17 men gathered at the SOB hideout to train and scheme for their next attack on the Twits.
The Thang:
Mosey to parking lot for warm up: 20 Side Straddle Hop, 20 Imperial Walker, 10+9+8+7+6+5+4+3+2+1 merkins.
Mosey to Loch Ness wall: 15 slow durkins, 15 slow dips, 15 slow squats.
Mosey to the foot of Dunreggan Brae: Sprint to bridge at top of hill, 10 burpees, mosey down for flutter. Repeato with Rosalita at bottom. Repeato again with Heels to Heavens at bottom.
Mosey back to Loch Ness wall: 15 slow durkins, 15 slow dips, 15 slow squats.
Mosey to parking lot for Merkin Mary ladder: 2 merkins, 20 flutter, 4 merkins, 20 rosalita, 6 merkins, 20 dolly, 8 merkins, 20 little baby crunch, 10 merkins, 20 left side raise, 8 merkins, 20 right side raise, 6 merkins, 20 memory-has-failed-me ab exercises, 4 merkins, 10 slow bicycles, 2 merkins, 1 minute protractor with Frehleys Comet.
Return to start point for COT.
Moleskin:
- Dunreggan Brae is not quite as bad as the Murderhorn, but it is a close second.
- Someone mentioned an SOB / Fast Twits showdown last week. Apparently it’s time to start talking it up. The SOBs are ready to crush them again.
- Wingman on Q for next week.